Category: Uncategorized

DATE: 2021-06-15
AO: Loco
Q: Dial-tone
PAX: Madonna, Boone, Mutombo, Water Hammer
FNGs: At the end of the practice we invited Matt, recently graduated from LVHS to join F3 COUNT: 5
WARMUP: joint by joint, natural movements from top to bottom, led by @Boone.

THE THANG: Double routine:

FIRST, 0500:

4 Mile early run for average runners, around 8 MPM (minutes per mile) Gathering point: Valhalla practice turf for Warm up first, then run by WOD trail. Participants: @Dial-tone, @Madonna Pre-run warmup 0500 to 0510
Run 0510 to 0540
Pace faster than expected we run 4 miles instead of 3!

SECOND, 0545:

PS&M: Basic sequence but from top to bottom and hitting shoulders, abs, lower back and chest additionally to the regular joint work performing a modified cobra kay-downward dog getting closer to the ground. Participants: @Madonna, @Water hammer, @Boone, @Mutombo, @Dial-tone.

MARY: embedded into PS&M modifications
ANNOUNCEMENTS: None
COT:
“Don’t let the excitement of youth cause you to forget your Creator. Honor him in your youth before you grow old and say, “Life is not pleasant anymore.” Remember him before the light of the sun, moon, and stars is dim to your old eyes, and rain clouds continually darken your sky. Remember him before your legs—the guards of your house—start to tremble; and before your shoulders—the strong men—stoop. Remember him before your teeth—your few remaining servants—stop grinding; and before your eyes—the women looking through the windows—see dimly. Remember him before the door to life’s opportunities is closed and the sound of work fades. Now you rise at the first chirping of the birds, but then all their sounds will grow faint. Remember him before you become fearful of falling and worry about danger in the streets; before your hair turns white like an almond tree in bloom, and you drag along without energy like a dying grasshopper, and the caperberry no longer inspires sexual desire. Remember him before you near the grave, your everlasting home, when the mourners will weep at your funeral.” ‭‭Ecclesiastes‬ ‭12:1-5‬ ‭NLT‬‬
https://www.bible.com/116/ecc.12.1-5.nlt

DATE: 2021-06-12
AO: Olympus
Q: Yard Sale
PAX: Nano, Hightower, Rambler, Roddick, El Niño, Ashe, Toolbox, Rooster, Jag, swish, Switch, Pop Fly, Zeus, Glee, Obadiah FNGs: None
COUNT: 17
WARMUP: Side Straddle Hop, Willy Maze Haze, Downward Dog Stretches, Michael Phelps, Arm Circles, & a private moment to stretch anything else
THE THANG: Run to bleachers from grass field, up and down a column, lunge to next, up and down, 10 pushups (increment by 10 every other column), repeat until one side of bleachers are finished. Run back to grass field, murder bunny to other side of the field, run to bleachers again and repeat. Run back to grass field and murder bunny from other side back. Partner up, one partner does murder bunnies while other runs around baseball field. Then partners switch exercises. Once both partners finish, lunge with coupon to far side of the batting cage then shoulder press going back.
MARY: Heels to Heaven, LBCs, Penguin Taps, Flutter Kicks, Low Plank (Minute & a half), Mountain Climbers
ANNOUNCEMENTS: @El Nino planning another road cleanup, @Jag Best Defense Foundation COT: Be kind for no reason

DATE: 2021-06-14
AO: Farm
Q: Matthew – Running Man
PAX: Matthew – Running Man, judo, Chile, Infinity, Sparky
FNGs: None
COUNT: 5
WARMUP:
Don Quixote
Side straddle hops
Arm circles
High plank 30 seconds
Beet pickers
Butt kickers, jog, high knees

THE THANG:

Broad jump burpees for 20 yards, at each end do the Bruce Lee

Bruce Lee
A super set consisting of 6 ab exercises:
1. Hammer,
2. Leg raises,
3. LBC’s
4. Penguin crunches,
5. Crunchy Frog,
6. 100’s.

20 reps, 3 sets.

DATE: 06-14-2021

AO: #thepatriot

Q: @Maguire

PAX: @flipper @Lazlo @Lucious @WeddingSinger @CableGuy @Citrus @Spokes @MySpace

COUNT: 9

WARMUP: SSH, IW, Cherry Pickers, WMH, Downward Dog and a few Burpees

THE THANG:

-Mosey lap

-Bleachers for two sets of 15-rep each step ups, dips and box jumps

-Mosey to other bleachers on the other side

-Repeat step ups, dips and box jumps

-Mosey lap

-Modified jogging suicides with reps – start at goal line, jog to the 25, do 20 reps of an exercise, then jog to the other 25 yard line and do 20 reps, jog back to the 25 and do 20 reps and jog back to goal line and do 4 burpees each time. Merkins, Joe Louis, Lunges, Big Boy Sit Ups, Mountain Climbers.

-100 yard routine – rotating every 10 yards bear crawl, broad jumps and lunges

-Repeat the jogging suicide with reps until time runs out. 10 reps each time. We got through merkins, joe louis and half of lunges

MARY: Flutterkicks, LBCs and some stretching

ANNOUNCEMENTS: @lazlo has a Very Hard Sh*T workout Q on Friday. You have been warned.

COT: YHT is thankful for the support while down and out with my calf. Just remember – offering support leads to motivation. Do this within F3, family, friends and colleagues.

This message contains information which may be confidential and privileged. Unless you are the intended recipient (or authorized to receive this message for the intended recipient), you may not use, copy, disseminate or disclose to anyone the message or any information contained in the message. If you have received the message in error, please advise the sender by reply e-mail, and delete the message. Thank you very much.

AO: #thepatriot

Q: @Maguire

Count: 9

PAX: @flipper @Lazlo @Lucious @WeddingSinger @CableGuy @Citrus @Spokes @MySpace

Warm Up: SSH, IW, Cherry Pickers, WMH, Downward Dog and a few Burpees

The Thang:

-Mosey lap

-Bleachers for two sets of 15-rep each step ups, dips and box jumps

-Mosey to other bleachers on the other side

-Repeat step ups, dips and box jumps

-Mosey lap

-Modified jogging suicides with reps – start at goal line, jog to the 25, do 20 reps of an exercise, then jog to the other 25 yard line and do 20 reps, jog back to the 25 and do 20 reps and jog back to goal line and do 4 burpees. Merkins, Joe Louis, Lunges, Big Boy Sit Ups, Mountain Climbers.

-100 yard routine – rotating every 10 yards bear crawl, broad jumps and lunges

-Repeat the jogging suicide with reps until time runs out. 10 reps each time. We got through merkins, joe louis and half of lunges

Mary: Flutterkicks, LBCs and some stretching

CoT: Offering support leads to motivation. Do this within F3, family, friends and colleagues.

This message contains information which may be confidential and privileged. Unless you are the intended recipient (or authorized to receive this message for the intended recipient), you may not use, copy, disseminate or disclose to anyone the message or any information contained in the message. If you have received the message in error, please advise the sender by reply e-mail, and delete the message. Thank you very much.