DATE: 2021-07-07
AO: Burg
Q: Shute
PAX: Bail, Ape, Supertramp
FNGs: None
COUNT: 4
WARMUP: SSH, Cherry Pickers, Don Quixote’s, DD, Cobra Kai
THE THANG: Grab coupons and partner. One person does AMRAP, while other person performs exercise down and back the courtyard. Kick-off with Patty Cakes 15. 2 Reps of: – Man Maker Burpees / Mosey
– Overhead Hold / Mosey
– Curls / Bear Crawl / Crawl Bear
– Windshield Wipers / Crab Walk
– Kettle Swings / Lunges
– Shrugs / Mosey
MARY: Coupon Overhead Pulls, Coupon American Hammer, LBC, Standing squeeze coupon and extend in/out. ANNOUNCEMENTS:
COT: “Iron sharpens iron, and one man sharpens another.” Proverbs 27:17. Have men in your life that act as guard rails to keep you from your jester. Be the man in another man’s life that listens and sharpens. Aye!
New Exercises
DATE: 2021-07-01
AO: Farm
Q: Matthew – Running Man
PAX: Chile, Infinity
FNGs: None
COUNT: 3
Chile & Gekko Saturday
DATE: 2021-07-03
AO: Farm
Q: Chile
PAX: Gekko (Keith Capp)
FNGs: None
COUNT: 2
KISS Steps & Burpees
DATE: 2021-07-07
AO: Compound
Q: Hightower
PAX: Rambler, Ashe, Popeyes
FNGs: None
COUNT: 4!
WARMUP:
Done and progressive as we jogged toward parking deck
THE THANG:
Follow the leader up 7 story parking deck. At top: round 1-10 burpees, round 2-9, round 3-8, round 4-7, round 5-6, round 6-5 burpees Then fellowship jog back to field
MARY:
25 cc flutter kicks
ANNOUNCEMENTS:
Old Town launch Sat
Rambler Q Thurs Olympus
Regional call coming July 20 or 21
MjP & Zeus bday Co-Q coming July 31
COT:
Be there for your F3 brothers! We don’t know what’s going on at home for all PAX, so we need to support one another for health & wellbeing.
Roll the Dice
DATE: 2021-07-07
AO: Horizon-Ao
Q: Poe
PAX: Old Bay, Jenner, Disco, Kodiak, sticks, Mayberry
FNGs: Kombucha, Attache
COUNT: 9
WARMUP:
15x SSH
10x LBAC (forward and reverse)
10x Cherry Pickers
10 Willy Mays Hayes
Down Dog
Up Dog
10x Merkins
THE THANG:
Catch me if you can – pair up, start on end line, round 1: 1 pax runs backward toward other end line, 2nd pax does 3 burpees, then chases 1st pax, mosey to other end line, then switch; round 2: 6 merkins + prisoner run (hands behind head)
Roll the fitness dice – 6 dice with various exercises plus 1 with count – 12 rolls of the dice brought us burpees, cobra merkins, mountain climbers, sumo squats, and some other fun
Stairs – with 2 months till 9/11, time to start training stairs – 5 rounds up and down with increasing merkins after each round 7’s – star jumps + sit-ups back and forth across the midfield circle MARY: J-Lo’s, flutter kicks, boat-canoes, shoulder taps
ANNOUNCEMENTS: Jenner planning a ruck on July 24; join Kodiak Friday night for beers on the patio (corner of Harrison & 32nd) while his family is at the movies
COT: I left my Q notes on my phone on the kitchen counter last night where I wouldn’t forget them and my 17 yo son wrote a joke on the back (Why do hamburgers go to the gym? To get bigger buns). My 3 kids are in various stages of adulthood now (23, 22, 17)…appreciate every minute you have because they grow up fast.
