It was a great turnout this morning, And HunkAJunk brought and FNG!!

We did two rounds of seven exercises, then moseyed. Came back for two new rounds of seven different exercises and moseyed, then did that one more time with 7 new exercises. All with a focus on core. We spent 45 seconds on each exercise and 15 seconds to transition to the next one. We rocked it out with Metallica, Chevelle, Alice In chains, TOOL, Deftones, A Perfect Circle, Korn, System of A Down and more…

Here is what we did: Baby makers, clean & press, reverse crunches, heels to heaven, fly’s, Peter Parkers, seated big circles, crunches, starfish crunch, American hammers, bear crawls, plank jacks, shadow boxing, flutter kicks, curls, squats w/kettle, merkins, BURPEES, marching planks.

Everyone appreciated the abs workout, some improvised as needed. Someone did more mumblechatter than work, but I won’t name names 😂

Overall, good work britches! 

You against you! Let’s see who wants the change this year.

Disclaimer
Short warm up:  SSH x20IC, Gravel pickers x10IC, MNC x20IC, Delt Flyes (like this) x10IC

Mosey to city building for more warmup and pledge
Marching Elephants, straight leg lifts, bridge, lying leg lifts (Jane Fondas), stretches

Mosey to Papas intersection.

10-Merkins
20-Walking Lunges (count each step)
30-Squats
40-Flutter kicks (count each leg)
50-LBCs
Run to two  and mosey back one intersection. Rinse and repeat for time

Time check for Mary.  One minute left and two canoes called Mike Tysons

Announcements:  Beer mile today at 11, First F Q challenge “pushing rocks” starts tomorrow so send weight to Flintstone

Prayers/Praise: Wirenut (Mom, Dad and 2.0), Steve Alexander (stroke), Huckleberry, Turtleman, Montross (M’s grandmother passing), Gumby (sick) myself

Name-O-Rama:

Pallbearer took us out!

16 HIM showed for a “12 Days of Christmas” Workout Downtown!

We warmed up with … 12 SSH IC, 12 IW IC, and 12 GP IC

We said the pledge

We moseyed to the entrance of the Parking Deck and commenced the Workout

On the 1st Day of Christmas … F3 gave to me … A Run up and Down the Stairs

On the 2nd Day of Christmas … F3 gave to me … 2 Tony Hawk Burpees

On the 3rd Day of Christmas … F3 gave to me … 3  Groiners

On the 4th Day of Christmas … F3 gave to me … 4 CDD’s

On the 5th Day of Christmas … F3 gave to me … 5 Gorilla Humpers

On the 6th Day of Christmas … F3 gave to me … 6 Slow Low Squats

On the 7th Day of Christmas … F3 gave to me …7 LBCs

On the 8th Day of Christmas … F3 gave to me … 8 Reverse Lunges

On the 9th Day of Christmas … F3 gave to me … 9 Diamond Merkins

On the 10th Day of Christmas … F3 gave to me … 10 Plank Jacks in 4 Count

On the 11th Day of Christmas … F3 gave to me … 11 American Hammers

On the 12th Day of Christmas … F3 gave to me … 12 8-Count Man Makers

And after all that … we had time for a little Mary …. where I reminded the PAX of the song “Mary Did You Know”  and stated that YES, she did know who she was carrying and the weight of who she was carrying … the Savior of the World! But the even bigger question is … Do You Know? Do You Know Him … in a way that has changed your life like He changed the World?

We moseyed back to the flag …  for the COT

As always … I count it a privilege to lead leaders!

Doodles Out!

Tardy backblast, but it still has to get done!

YHC has a non-F3 friend who is a former US Marine. Believe me, several of us have EH’d him to no avail. Regardless, JC spent his early years in boot camps, and one of his stories inspired this workout.

After the pledge and the warmup, Pax moseyed around the school for a Route 66. YHC does not remember the exercise called, but it was certainly a good one.

15 pull ups at the playground, then on to the track for The Thang: JC’s Marine Boot Camp.

This is a Pax called workout session with some running in between. From the middle of the field, Pax 1 calls an exercise and reps, and all Pax perform. After the reps are done, we all run a lap or 2 and head back to the middle for Pax 2, and so on. We did this until each Pax had a turn, 10 in all. YHC mixed up the running with NURs, reverse NASCAR laps, etc. All in all, a good way to get everyone involved.

Back to the flag for COT

In JC’s story, when it was his turn, he called the troops to lie on their backs. After a bit of time, the Sargent “asks” JC what he was doing. Confident as always, JC responded with “Star Gazers, Sir!” Needless to say, JC was not called on again.

It was an honor to lead. -Orangeman

As many of you know, YHC shares his birthday today with a twin brother, Siri. It also means that instead of each Pax pulling 58 reps of everything, two Pax can share with 29 to get to the required 58. And being on the 29th is just another bonus. Here’s how it went this morning.

After the pledge, a warm up of 10 reps I/C each of SSHs, imperial walkers, gravel pickers, Moroccan night clubs, and merkins (not I/C). Add in 8 burpees strategically placed in the middle and 58 was counted.

With an easy mosey to the back parking lot of the Goat, lunge walking the two bridges, the Pax was ready for the Thang.

Pair off, like twins, in the middle of the parking lot. Each Pax as a team will perform 58 reps, 29 each. Between each exercise, run in opposite directions to the end of the lot and then back to meet in the middle to perform the next exercise.

Set 1, core: WW1s, American Hammers, Freddy Mercs, Six Shooters, LBCS

Set 2, legs: Squats, Jump Squats, Sumo Squats, Calf Raises, Bobby Hurley’s

Set 3, upper: CDDs, Werkins, Merkin Jacks, Overhead Claps, Fox Holes

Just enough time to mosey back to the flag for a little Mary and COT.

Announcements: Beer Mile in Cramer Woods (check with Sargento), 12/31 @ 10:30am; Pushing Rocks Challenge, weigh in 12/31, start 1/1/2023

Prayer Requests: Huckleberry and Turtle Man, Slim Shady’s Dad, Tooth Fairy’s Dad, Bubba Sparxxx’s M, air travelers, and the residents of Buffalo.

YHC took us out. It was an honor to lead -Orangeman

Me and the kids were getting ice cream and the thought crossed my mind wonder who has the Q at Folsom in the morning 🤔so I googled up f3 gastonia and much to my surprise it said open Q. That can’t be right there’s never an open q at Folsom. So I asked gear wrench on group me and he confirmed yeah it’s yours if you want it. Sold! So here’s what went down.

warm up:ssh, gravel pickers,squats,mountain climbers,merkins, air presses all x 10 IC and 5 burpees

bottom shelter:triple nickel pull ups and split squats. Apparently gear wrench doesn’t know what triple nickel is rookies 😏.

mosey to block pile : on the way 3 kraken burpees at each pole

blocks: 200 curls 175 squats 150 oh press 100 merkins 25 reps then ran 50 yards and continued working towards total reps we omahad on the oh presses to make sure and get the merkins in for gear wrench 😆

wire nut acted as a motivational speaker for the pax during block work. Giving tips on squat form and what not 😁. SA didn’t shut up the whole time accusing Wichita of half repping 🙄 Wichita was too busy smoking SA’s a$$ 😆 good times were had by all that’s all we had time for we returned to the cot pledged prayed and I shared averse and some words.announcements were shared.

prayer requests: wirenuts dad and family ,Stogie family with Covid, Huckleberry and his dad ,tooth fairy father in-law,turtle man

It was a pleasure and privilege to lead this morning men thanks for the opportunity and hard work 💪🏻

See for yourself.

Warm Up:
Arm Cirlces [front & back]
Moroccan Night Clubs
Slow Squats
Merkins
LBCs

Grass Pickers
Stretch to right, then to the left
Quad stretch

Merking/KB pull through 10
Montain Climbers 10 IC
Merkins 10 Single Count
– shoulders burnt –

Goblet Squats
KB Swings 20
Around the World 10 – each direction
Halos 10 – each direction
Arm extensions 10

To the Bench
Lunges 10 per leg
Dips 15 single count
KB chest press 15
KB 1 arm pess 10
KB 1 arm pess 10
Calf Raises

Couple of stretches
Mosey around the lot, one armed KB Waiter Carry

Then this:
LBCs
Flutterkicks
American Hammers

Back to that:
The Bench
Lunges 10 per leg
Dips 15 single count
KB chest press 15
KB 1 arm pess 10
KB 1 arm pess 10
Calf Raises

Mary with some:
LBCs I think
Windshield Wipers
Michael Phelps