Author: f3nano

AO: #FreeState
QIC: @Horshack
PAX: 4 – @deagle, @Winston, @CashOnly

Warm Up

· 25 SSH

· 15 Monkey Humpers IC

· 15 Hairy Rockettes IC

· 20 Stationary High Knees (4 count) IC

· 15 Cherry Pickers IC

· 15 Hill Billies IC

· 15 Imperial Walkers

· 15 Windmills IC

The Thang – Grab Coupons

· G-20 Grave Diggers (lift coupon from ground up to alternating shoulders)

· R-20 Russian Dips (Thunderdome, alternate one leg out)

· O-10 One Calls (Hand Release Merkin, shoulder taps)

· U-20 Underdog (Thunderdome, supine pull up)

· N-10 Noodling Merkins (Merkin on down count reach out for 3 count, alternate)

· D-10 Dancing Bears (Dry Dock Right hand and left foot up four count)

· H-10 Head, Shoulders, Knees & Toes (1) Deadlift coupon to thighs 2) Front Lateral Raise coupon, straight arms 3) Pull coupon, laterally, to chest 4) Press coupon overhead 5) Lower coupon behind your head, elbows pointing up 6) Extend coupon back over your head, keep elbows up 7) Lower coupon to chest 8) Extend coupon out laterally from chest, until arms straight 9) Lower coupon to thighs, arms straight 10) Lower coupon to ground,

· O-10 One Leg Burpee (keep one foot off the ground throughout, alternate foot)

· G-15 Groiners (Start in Plank, bring feet up and outside of shoulders)

· D-10 Deconstructed Burpees (Squats, Leg Thrusts, Merkins, Squat Jumps)

· A-ATMs (10 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins)

· Y-10 Yoke Walk Lunges with Coupon OYO

Mary-

· 10 Dr W – 8 count (dolly / Rosalita / W- reach between legs / return) IC

· 20 Big Boi Sit Ups with Coupon IC

· 15 Pickle Pounder IC

· 15 Pickle Pointer IC

· 20 Windshield Wipers IC

COT: Q-Source Q1: Get Right, Q1.1: Daily Red Pill

· A daily commitment to accelerate fitness, fellowship, and faith.

· We need disruption to initiate movement to get right in service to the larger mission

· Requires commitment to proactively focus on preparedness

· The Blue Pill is choosing the easier path to seem and appear to be committed rather than actually being committed.

AO: Delphi

QIC: Nano

The PAX: Hightower, Pop Fly, Gadget, and YNAB (aka Kesha).

Warm-up:. SSH, Willie Mayes Haze, Arm Circles, Good mornings (with a clap for Mule).

The Thang: We had four cinderblocks, for four corners, and one timer with a 25# plate and sled. The PAX with the plate and sled slid down the Delphi hill while the rest did their exercises. Which included:

Round 1:
Calf raises, gravediggers, squats, forward rows.

Round 2&3:
Overhead press, curls, lunges, CB swing

Round 5:
Blockies, the entire time

Mary:
We Incorporated the monthly challenge which included LBCs, gas pumps, and heals to heaven while listening to Sinead O’Connor, "Nothing compares."

We had time for two rounds of ring of fire: merkins and monkey humpers.

COT: Enduring through hardships molds you into a man.

Check out those smiling faces!

#back_blasts #loco

AO: Loco BRMS

QIC: @Bolt (VQ)

The PAX: @Shute, @Brisket, @Refueler, @Dial-tone, @Bobcat

Warmup: Shovel the snow from under the Bulldog pavilion.

Warmup Part 2: SSH, Hand squeezing, Leg stretches side and forward lunges, Cherry pickers, DDD, Cobra Kai

The Thang: The Music Never Stops. Monday will HIIT you like a Led Zeppelin so HIIT it.

Four Corners HIIT (20 Sumo Squats, 20 Dips, 20 Stationary Lunges, 20 Bear Liftoffs, rinse and repeat)

– Zeppelin Song 1: HIIT
– Plank/Shoulder Taps to Mcgyver theme song ~2 minutes
– Zeppelin Song 2: resume HIIT
– Mosey to Airwolf theme song ~3 minutes
– Zeppelin Song 3: resume HIIT
– Chumbawamba: Burpees of your choice + running in place
– Zeppelin Song 4: resume HIIT
– Mosey to A-Team theme song ~3 minutes
– Zeppelin Song 5: resume HIIT

Straight into…

Mary: He-Man theme song: 30s Plank, 30s Superman, 30s heel taps, 30s Flutter kicks, 30s Heels to Heaven, 10s LBCs

COT: Whether you are a father or uncle or mentor or doing things to take care of others in what may seem like a thankless job. I thank you and I appreciate what you do. In honor of that I read a poem by Kate Baer ‘What Kind Of Man’.

Modified Murder Bunnies

Sat, Jan 30, 2021 at Olympus

QIC: HT

PAX: Snooze, Rambler, Slider, Nano, Vespa, Phish, ReadyMix, Yardsale, Cableguy & FNG: Hawkeye

Warmup:

30 IC SSH, Windmills, Arm circles, Michael Phelps, Downdog, Mountain Climbers, CobraKai. Followed by 2 laps of Rickie Bobby.

Modified M-Bunnies

10 burpees walk lunge to 25

25 Monkey humpers

Walk lunge reverse back

10 burpees walk lunge 50

50 hand release, release merkins

Walk lunge reverse back

10 burpees walk lunge 75

75 cadence flutter kicks

Walk lunge reverse back

10 burpees walk lunge 100

100 big boy sit-ups

Walk lunge reverse back

Mary:

Toy soldiers followed by high plank ring of fire

CoT:

Best birthday wishes to Rambler’s 14 year old son.

Dad’s Camp coming April 17, morning hike and camp out with 2.0’s, all are welcome.

Gratitude for the sun to shine down on us and for the lord giving us another day!

AO: #FreeState
QIC: @Horshack
PAX: 4 – @Disco (welcome!), @Winston, @Deagle, @Horshack

Warm Up–

· Side Straddle Hops-25 IC

· Chinooks-10 IC Each Way / Little & Wide

· Mountain Climbers-15 IC

· Cherry Pickers-15 IC

· 3 Laps around blacktop-

· Alarm Clocks-10 IC

· Harry Rockettes-15 IC each side

· Willie Mays Hayes-15 each direction

· Windmills-15 IC

The Thang- 20 Transports Diagonal Across Blacktop w/ 100 Burpees-

· Lunge Walk-5 Burpees

· Gorilla Shuffle-5 Burpees

· Crab Walk (forward/reverse)-5 Burpees

· Bear Crawl (forward/reverse)-5 Burpees

· Murder Bunnies -5 Burpees

· Kareoke (half each side)-5 Burpees

· Broad Jump-5 Burpees

· Sideways Hop-5 Burpees

· Chaffers (straight legs)-5 Burpees

· Sprint-5 Burpees

· Wheel Barrow (half way)-5 Burpees

· Side Lunges (half each side)-5 Burpees

· Hop on one Foot (left / right)-5 Burpees

· Alabama Ass Kickers-5 Burpees

· Frankensteins-5 Burpees

· Fee-Fi-Fo-Fum (squared legs)-5 Burpees

· Skip-5 Burpees

· High Knees-5 Burpees

· Hopscotch -5 Burpees

· El Capitan-5 Burpees

Mary-

· Floyd Mayweather Punch Planks-10 Each Side IC

· Reverse Crunch-20 IC

· Windshield Wipers-15 IC

· Side Crunches-10 IC Each Side

· E2Ks-15 IC

· Leg Lifts-15 IC

· Rodeo Flutters-2 sets of 10-10-10 IC

COT-

· @Disco offered some words of wisdom about the importance of new friendships. He reflected on the movie LA Story when Steve Martin after wrote on the window “Bored Beyond Belief” and how F3 creates the opportunity to connect with new people and build friendships over time.