Author: f3nano

AO: #FreeState

QIC: @Horshack

PAX: 4 – with @Winston, @CashOnly, @Black Diamond

Warm up:

· SSH x 25 IC

· Windmills x 15 IC

· Imperial Walkers x 15 IC

· Cobra Merkins – hold 4 count IC

· 3 Laps w/ kareoke on the sides

· Squats x 20 IC

· El Capitan x 15 Each Way OYO

· Michael Phelps x 15 IC

· Cherry Pickers x 15 IC

The Thang:

AMRAP, 40 sec on, 20 sec off, of the following:

· Coupon Shoulder Presses

· Alternating Bulgarian Split Squats (on thunderdome)

· Bent Over Coupon Rows

· Squat-Curl-Press with Coupon

· Merkins

· Coupon Lunges, alternating

· Dips on Thunderdome

· Shamrock Lucky Jumps

Supersets: 5 (bottom half rep) -5 (upper half rep) -10 (full rep), of the following:

· Coupon Shoulder Presses

· Bent Over Coupon Rows

· Clean & Jerk

· Merkins

· Crossover Coupon Lifts

· Squats

· Coupon Kettle Bell Swings

· Dips on Thunderdome

Ultimate Frisbee 15 mins – Winston & CashOnly won 4-1

Mary:

· Big Boy Sit-ups x 15 OYO

· American Hammers x 10 IC

· Windshield Wipers x 15 IC

· Reverse Crunches x 20 IC

· Plankorama x 10 – 10 – 10 -10 – 10 IC

· Rodeo Flutters x 10 – 10 – 10 – 10 IC

COT:

• Announcements & Coffeeteria

QIC: citrus

THE PAX: @infinity, @walle (F3Princeton), @pawnstar (DR), and @citrus

THE WARMUP: SSH, Hillbillies, Imperial Walkers, Don Quixote, WMH, cherry pickers, calf stretch, Downward Dog, and scapular pushups

THE THANG:
Stolen liberally from Lazlo’s “Millenials” workout, PAX completed 10 rounds of 50 high knees (in place), 100 reps of an exercise, and 50 buttkickers (in place)

For each round, once any PAX reached 100 reps we were finished. No PAX could be “first” two rounds in a row.

The exercises were (all single count):
1) Merkins
2) Calf raises
3) Lunges
4) Mountain climbers
5) Body weight squats
6) Air presses
7) Shoulder taps
8) SSH
9) Flutter kicks
10) Burpees
Round 10 broke spirits when YHC announced the exercise. YHC then raised them back up with the rep scheme: instead of 100 straight reps, PAX split into two groups. Each group alternated completing 10 total burpees (5 per PAX) while the other group Al Gored, to reach a combined total of 100 reps.

Kudos to @walle for the most relaxing, yet non-recovering, 10 count I’ve ever been a part of.

MARY: um…see round 9, above.

COT: If you’ve been overwhelmed by the pandemic, let’s give ourselves grace to be hopeful again, and pay it forward to your friends and family. We’ve had an unthinkable 12 months with the pandemic, and there is finally a light at the end of the tunnel.

Warm Up

· Side Straddle Hops 25 IC

· Chinooks 10 each way IC

· Merkins 10 IC (3 count down, 1 up)

· Michael Phelps 15 IC

2 Laps (karaoke)

· Willie Mays Hayes 10 IC

· Frankenstein 15 each way OYO

· Windmills 15 IC

· Cherry Pickers 15 IC

The Thang: Playground of Pain – AMRAP (40 on / 20 off) x 3 sets

· Pull ups (lats), Dips, Pull ups

· Bonnie Blairs

· Chin Up (Rows), Decline Merkins, Chin Ups

· Squats

Between each Playground of Pain set:

• 5 x 5 Mountain Climbers with Burpees after each 1-2-3-4-5
• 5 x 5 Mountain Climbers with Burpees after each

  5-4-3-2-1

Mary

· Freddie Mercuries 15 IC

· Little Baby Crunches 25 IC

· Dying Cockroach 15 IC

· Windshield Wipers 15 IC

· Plank-o-rama 10-10-10-10-10 IC

· Rodeo Flutters (mini-outlaws, plus flutters) 10 clockwise Outlaws -10 flutters -10 counterclockwise Outlaws -10 flutters IC

COT: Discussed the recent Atlanta murders, the growth of online porn during the pandemic, and addiction – especially among young men.

AO: Delphi

QIC: Nano

The PAX: Hightower, Pop Fly, Rambler, El Niño, Derecho, Ashe

WarmUp: SSH, Willy Mayes Hayes, Cherry Pickers, Down Dogs, Break Dancer (stretch)

The Thang: The PAX set off for a run around the neighborhood ~2.5 miles total. They stopped at intersections for the following exercises:

– Air Squats – x40

– Merkin – x30

– Long bear Crawl around a private drive

– Some Duck Walks

– More Merkins – x30

– A a cult-style 5x burpees in the middle of a cal de sac while the rest of the PAX ran around in a circle.

– We wrapped things up with 3 basketball court suicides which included 6, 3, 0 burpees, respectively.

MARY: LBCs, squat jumps, supermans, and pickle pounders to finish Pop Fly off.

AO: The Farm

QIC: Infinity

The PAX: Chile and Running Man

Warm up: Don Quixotes, Cherry Pickers, Air Squats, Merkins, and LBACs.

The Thang:

1 Round, 40 sec on, 20 sec off, of the following:

• Coupon Shoulder Presses

• Bulgarian Split Squats, left leg

• Bulgarian Split Squats, right leg

• Bent Over Coupon Rows

• Merkins

• Coupon Lunges, alternating

• Penguin Jumps

10 reps, 12-count cadence, of the following:

• Coupon Shoulder Presses

• Bulgarian Split Squats, left leg

• Bulgarian Split Squats, right leg

• Bent Over Coupon Rows

• Merkins

• Coupon Lunges, left leg

• Coupon Lunges, left leg

• Weighted Calf Raises

Filler Exercises

• 10 Squat-Curl-Press with Coupon

• 25 Coupon Swings

Mary: Big Boy Sit-ups, American Hammers w/coupon, Legs over coupon raises, and Penguin Crunches.

CoT: It’s one thing to workout by yourself, but a whole new event working out with each other, and in the sight of God. Isaiah 40:28-31

28 Hast thou not known? hast thou not heard, that the everlasting God, the Lord, the Creator of the ends of the earth, fainteth not, neither is weary? there is no searching of his understanding.

29 He giveth power to the faint; and to them that have no might he increaseth strength.

30 Even the youths shall faint and be weary, and the young men shall utterly fall:

31 But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.

F3 facilitates true growth of ourselves physically (so we can run and not be wear, and walk and not faint), but also spiritually.