Author: Sister Act (Page 6 of 17)

4 men Downtown this morning.

Warm-Up

Mosey through parking lot and around building to corner of Pita Wheel. Exercise called here is Route 66 using light poles on left.  Start with 1 Mike Tyson at first pole.  Next pole perform 2 Mike Tyson’s.  Continue until you finish with 11 Mike Tyson’s.

Mosey to parking garage.  Exercise routine called is the Sheldon Cooper. Start with 10 Burpees, 10 Imperial Walker Squats, 10 Hand Release Merkins, 10 Big Boys. Run to very top of parking deck for 9 Burpees, 9 IW Squats, 9 HR Merkins, 9 Big Boys.  Run back to bottom for 8 of each exercise.  Continue this until we finished with 1 of each exercise at the top.

Run back down the parking garage, and head back to Main Street.  Route 66 called again using poles on right.  Start with 1 Jump Lunge at first pole, 2 at second pole, continue until perform 11 Jump Lungrs at last pole.

Mosey back to pavilion, for a quick round of Deep Sea Divers.  Start with 5 Hip Slappers (ic) on bottom step, move up a step for 5 more,  next step 5(ic), then work back down to bottom.  Time!!

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Nameorama

Appreciate the chance to lead.  Small group today, but we all pushed hard.

SA

13 men at Folsom this morning!

Quick warmup then mosey to lower parking lot.

Gonna use the hill that goes from bottom parking lot to the triangle just past bathrooms for this exercise.  Will run to set points, but continuing to advance further up the hill each time. Exercise called here is “Rack and Stack”.  One of my favorite workout routines and it goes like

Mosey to a set point for 10 Burpees, then return back to start for 10 Burpees.  Mosey to the next stop further up the hill for 20 Jump Lunges, return to start for 10 Burpees, 20 Jump Lunges.  Mosey to next point for 30 Merkins, then return back to start for 10 Burpees, 20 Jump Lunges, 30 Merkins.  Mosey to next point continuing the climb up the hill for 40 LBCs, return back down to start for 10 Burpees, 20 Jump Lunges, 30 Merkins, 40 LBCs.  Head to last point for 50 SSH, then return back to start for 10 Burpees, 20 Jump Lunges, 30 Merkins, 40 LBCs, 50 SSH.  Great routine, and the added hill work makes it suck even more.

Next exercise called is Dirty 11s.  Use the width of the bottom parking lot for this one.  Start on one side with 10 Imperial Walker Squats, run across stopping in middle for 2 Hand Release Merkins, other side 1 Shoulder Tap, return back across stopping for 2 HR Merkins,  Next set is 9 IW Squats, 2 HR Merkins, 2 Shoulder Taps, 2 HR Merkins.  Continue this until you finish with 1 IW Squat, 2 HR Merkins, 10 Shoulder Tap, 2 HR Merkins.

Time for one more exercise.  Called Route 66.  Start at bottom on first line and do 1 Mike Tyson.  Then Bear Crawl two parking space lines for 2 Mike Tyson’s.  Bear crawl two lines then 3 Mike Tyson’s.  Continue until you finish with 11 Mike Tyson’s.  That sucked!! Mosey back to flag, Time!!

COT

Prayer Request

Announcements

Nameorama

Appreciate the opportunity to lead!

SA

Men putting in the miles this morning!! Nice work.

Announcements:

Round Up/Hacksaw/Seuss 50 mile run Labor Day weekend

McAdenville workout on Labor Day

JJ5K in Stanley on 9/25

Nameorama

Prayer Request

SA

9 men this morning putting in the work either biking or running!!!

Announcements:

Labor Day workout in McAdenville

JJ5K 9/25 in Stanley.

Prayer Request

Nameorama

Most stayed for Q Source, where we talked about Persuasion. Def Leppard did not stay!!

SA

I’m slack with the Backblast, I know !!  We did this:

Warm-up

7 of Diamonds

Route 66: Partner Booyah Merkins

1:4 ratio of Bobby Hurley/Rocky Balboa’s

Announcements

Prayer Request

Nameorama

SA

11 men at Folsom, ready to work!!

Warm-up:

SSH x 10(ic)

1 Burpee

Don Qs x 10(ic)

2 Burpees

Hillbillies x 10(ic)

3 Burpees

Gravel Pickers x 10(ic)

4 Burpees

Arm Circle x 10(ic)

5 Burpees

The Thang:

Mosey to the first light pole on the road.  Exercises called are to be done at every light pole on the right until we get to the flag.

5 Burpees

10 Jump Lunges

15 Merkins

Pledge at the flag

Short mosey to parking lot across from flag.  Exercise called here is Route 66. Start at first parking space line and do 1 Mike Tyson.  Bear crawl to 2nd line for 2 Mike Tyson’s.  Bear crawl to next line for 3 Mike Tyson’s, etc.  Continue this until you reach the 11th line for 11 Mike Tyson’s.

Mosey to the concrete bleachers at horse track.  Exercise called here is Lindsey’s.

10 Dips, 30 Derkins

15 Dips, 25 Derkins

20 Dips, 20 Derkins

25 Dips, 15 Derkins

30 Dips, 10 Derkins

This sucked.  Wasn’t the best decision to call this right after all the Mike Tyson’s.

Mosey back towards start, but stopping at the tennis courts for some work.  Next exercise is a suicide routine.  Line up on side, facing length of all courts.  Run to first light pole and back for 10 Big Boys.  Run to 2nd light pole and back for 20 Big Boys.  Run to end and back for 30 Big Boys.   We had time to run this again, but change the exercise to 10 IW Squats, 20 IW Squats, 30 IW Squats. Time!!

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Prayer Request

Nameorama

SA

13 men at Midoriyama!!  Went like this:

Warm-up:

Not much of anything

The Thang:

Mosey towards the Pier Hill.  Always a crowd pleaser, and the complaining was top notch!!  Triple Nickel called.  5 Burpees at the top, run to the bottom for 5 Imperial Walker Squats, then back up.  This is done for 5 rounds.  This sucked!!  The hill never gets easier, especially in the summer heat. We did have to wait on Sparky, for him to take a Catfish off a hook for a guy for the second time during this routine. I think this was just an excuse for him to skip out on the reps!!

Next mosey back to the main road, stopping at the light pole.  Start with 1 Hand Release Merkin, 2 Mountain Climbers, 3 LBCs.  Mosey to next light pole for 2 HR Merkins, 4 MC, 6 LBCs.  Next light pole 3 HR Merkins, 6 MC, 9 LBCs, etc.  Continue this finishing up at the 10th light pole with 10 HR Merkins, 20 MC, 30 LBCs.  That one sucked as well!!

Everyone looked pretty smoked, but we still had time left.  So Dirty 11s is what’s next.  Start at the turd shack beside the flag.  Do 1 Hip Slapper(count one side), mosey across parking lot stopping for 1 Burpee in the middle, continue to other side for 10 Mike Tyson’s, mosey back across stopping for 1 Burpee.  Then do 2 Hip Slappers, Burpee, 9 Mike Tyson’s, 1 Burpee.  Continue until you finish with 10 Hip Slappers and 1 Mike Tyson.  This was awful!!!  We ran out of tine before most could finish!!  Walk back to COT. Time!!

Announcements

Prayer Request

Nameorama

Appreciate the opportunity to lead today.  Today was my 4yr F3 Anniversary.  Been such an honor to be a part of F3,  and become friends with so many great men!!  Looking forward to many more years of fellowship and pushing each other to be better.  SYITG

SA

13 men at The Storm

Warm Up:

SSH x 20(ic)

5 Burpees

Gravel Pickers x 15(ic)

5 Burpees

Hillbillies x 15(ic)

5 Burpees

The Thang 

Mosey to the big parking lot beside the school.  Here we lined up at the walkway facing the length of the lot.  Do a suicide style routine using the 5 grass islands. Exercise routine consisted of 3 Rounds.

Round 1:

5 Burpees, run to 1st island for 5 Hand Release Merkins, run back

5 Burpees, run to 2nd island for 10 HR Merkins, run back

5 Burpees, run, 15 HR Merkins, run back

5 Burpees, 20 HR Merkins, run back

5 Burpees, 25 HR Merkins, run back

Round 2:

5 Burpees, run, 5 Big Boys, run back

5 Burpees, run, 10 Big Boys, run back

5 Burpees,run, 15 Big Boys, run back

5 Burpees, run, 20 Big Boys, run back

5 Burpees, run, 25 Big Boys, run back

Round 3

5 Burpees, run, 5 Jump Lunges, run back

5 Burpees, run, 10 Jump Lunges, run back

5 Burpees, run, 15 Jump Lunges, run back

5 Burpees, run 20 Jump Lunges, run back

5 Burpees, run 25 Jump Lunges, run back

Stay in parking lot for some more work.  Start at the upper corner for some 4 Corner Escalator work.  Perform 10 Mike Tyson’s at 1st corner.  Mosey to next corner for 10 Mike Tyson’s, 20 Imperial Walker Squats.  Continue to 3rd corner for 10 Mike Tyson’s, 20 Imperial Walker Squats, and 30 American Hammers.  Mosey to last corner for 10 Mike Tyson’s, 20 Imperial Walker Squats, 30 American Hammers, and 40 Mountain Climbers.

Time is running low, but had a little bit left to do some exercises at front of school.

Hip Slappers x 15(ic)

Dirty Hookups x 15 (ic)

Dips x 15 (ic)

Mosey back towards COT.  Here we knocked out 10 Burpees to bring us to an even 100 Burpees for the workout. Nice work men!! Time

Announcements

Nameorama

Prayer Request

Appreciate the opportunity to lead again.

SA

18 men showed for the bootcamp at Folsom this morning.  Also had 3 runners putting in some miles.  Time to work!!

Warm-Up 

The Thang:

Short mosey to the pavilion just below the COT.  Called 5 exercises:

Hip Slappers, Dips, Step Ups, Derkins, Rocky Balboa’s

We got in 3 Rounds of doing 10(ic), 15(ic), and 20(ic)!  Kept the pace up each round to get the blood flowing.  Mumble chatter was picking up a little, so time to move on.

Mosey to the tennis courts.  Time to shut the mumble chatter down and get in some work.  Pax line up on sideline of tennis court.  15 rounds, with a run to far end of tennis courts between each set of exercises:

15 Burpees, 50 LBCs

14 Burpees, 50 CDD

13 Burpees, 50 Squats

12 Burpees, 50 Flutter Kicks

11 Burpees, 50 Plank Jack’s

10 Burpees, 50 SSH

9 Burpees, 50 Bobby Hurley

8 Burpees, 50 Shoulder Taps

7 Burpees, 50 Mike Tyson’s

6 Burpees, 50 American Hammers

5 Burpees, 50 Mountain Climbers

4 Burpees, 50 Merkins

3 Burpees, 50 Monkey Humpers

2 Burpees, 50 Freddie Mercury’s

1 Burpee, 50 Hand Release Merkins

That was awful!!  Good work men!! Time

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Prayer Request

Nameorama

Honor to lead today. Everyone pushed hard today.  Lots of complaints about the amount of Burpees, but we all got stronger today!!

SA

9 men showed at The Goat to put in some work.

Warm-Up

The Thang:

Short mosey to main street in front of the fire station.  Start with the first pole on the right and do the exercises at each pole until you reach the church at the top of the hill:

5 Burpees

10 Hand Release Merkins

15 Squats

We stopped at 10 poles along the way.  This was a crowd pleaser!!

Next we grabbed some wall in front of the church.  Exercises called here were:

10 Dips

10 Derkins

10 Dirty Hoodups

We got in 3 rounds of this.

Mosey back towards the start, stopping at the corner in front of  Doffer’s.   Here we started a BLIMPS exercise routine.  Start with 5 Burpees, and run a lap around the downtown area.  Then 5 Burpees, 10 LBCs, run a lap.  5 Burpees, 10 LBCs, 15 Imperial Walker Squats, run a lap.   5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, run a lap.  5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, 25 Plank Jacks, run a lap.  Finish with 5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, 25 Plank Jacks, 30 Smurf Jacks.  Time!!

Announcements

Prayer Request

Nameorama

Appreciate the opportunity to lead.

SA