Category: Uncategorized

AO: #freestate
QIC: @Deagle
PAX: 2 – @Horshack

Warm Up
· Side Straddle Hop (SSH) x 25 IC
· Mountain Climbers x 15 IC
· Willie Mays Hayes x15 IC
· Mosey around the blacktop, sprints on the sides
· Hairy Rockettes x 15 IC
· Imperial Walkers x15 IC
· Merkins (traditional pushups) x 10 IC
· Mosey around the blacktop, karaoke on the sides
· Frankenstein x 15 IC
· Cherry Pickers x 15 IC
· Plank and shoulder taps x 10 OYO

The Thang:
· Circuit First Round – AMRAP – all exercises 45 seconds, 15 seconds to recover and get to next station
o Step Ups
o Dips
o Squats
o Plank

· Suicide with ‘Squats at the Stops’ on the tennis court
· Circuit Second Round – Repeat First Round
· Jacobs Ladder 1-2-3-2-1 Burpees

Mary:
o Freddie Mercuries x15 IC
o Reverse Crunches x 15 IC
o Leg Lifts x 15 IC
o Plank-o-rama x10 IC
o Dying Cockroach x 15 IC
o Dolly’s followed by 10 Flutters IC

COT:

• @Deagle reflected on today’s observance of Yom HaShoah (Holocaust Remembrance Day, https://en.wikipedia.org/wiki/Yom_HaShoah). He shared stories of survivors in his family, discussed the difficulty many survivors encountered in telling their own horrific stories, and reflected on the strength of the human spirit in the face of suffering inflicted by fellow humans. Thank you, @Deagle!

AO: The Farm

QIC: Infinity

The PAX: Chile and Running Man

WarmUp: SSH, Short Mosey, Downward Dog & Cobra Kai, Don Quixotes, Air Squats

The Thang: Coupon Indian Run

Run around the neighborhood in a line. Lead person carries a 20-lb wall ball and sets the pace. Every minute, the lead person hands the ball to the next in line and falls to the back of the line. Whenever we get through the whole line, use a minute to perform one of the following:

• 20 Merkins

• 20 Air Squats

• 20 CDDs

Mary: LBCs, Reverse Plank Hold, American Hammers, Side Crunches, Flutter Kicks, Australian Snow Angels, Sweat Angels, Penguin Crunches, and Reverse Plank Hold.

Announcements:

• We’ve changed the Tuesday workouts to occur on Mondays. Let us know if Tuesdays work better for you, as we can switch it back.

• Dirty Bird VQ this Saturday!

• Litter pickup for Adopt-a-Road on Saturday, May 1st. Time TBD.

CoT:

Matthew 6:7: “But when ye pray, use not vain repetitions, as the heathens, for they think that they shall be heard for their much speaking.”

This applies to repetitions of an exercise: do not do vain repetitions

Vain repetition = sacrificing form to get more reps

Rather, cut back on your reps if you need to modify the exercise.

This applies also in life—be genuine and put in a real effort rather than just putting in a show. Focus on self-improvement, not your vanity.

AO: Horizon

QIC: Maj Payne

The PAX: Sticks, Kodiak, Attaché, Lightspeed, Jenner, Bodett, 3-Mile

8 PAX enjoyed the warm temperatures the gloom offered up this A.M. to share in a painful beatdown that accelerated the building of bonds among all who gathered. The following is how it all unfolded.

WU: 17 x SSH, 17 x IW, 17 x WMH, 17 x Cherry Picker, 17 x Mtn Climber, 3 sets of 17 x Merkin

The Thang:

Part 1 – “17” WOD

• 5 Rounds: 17 lunges, 17 Air Squats, 17 LBCs, 17 Burpees*
• Sprint to Goal Line and Back**
  • *Plank Hold after Burpees to pick up the 6
  • **Squat hold to pick up the 6

Part 2 – Coupon Work

• 3 sets of 17 SC each: Curls, OH Presses

Mary around the horn:
Windshield wipers (Jenner)
J-Los (3-Mile)
Banana boat hold (Attaché)
LBCs (Sticks)
Shoulder taps (Kodiak)
Freddie Mercuries (Lightspeed)
Flutter kicks (Bodett)

COT:

This morning’s magic number was clearly #17. It was designed to help PAX remember Proverbs 17:17, which reads, “A friend loves at all times, and a brother is born for a time of adversity.”

This bible passage highlights love, and it’s important to precisely define what love is here. To YHC, it is the willingness to extend yourself for someone else’s growth. That is what F3 is al about. We all must love one another at all times so that we can help accelerate growth across the region. We must also be there to support each other especially in tones of adversity. No man can make it completely on his own. We must pull together and support each other when times get rough. That is how we will continue to grow and thrive!

Aye!

AO: #FreeState

QIC: @Horshack

PAX: @Deagle, @Black Diamond

Warm Up:

• SSH 25 IC
• Shinnooks 10 each way IC
• Imperial Walkers 15 IC
• Windmills 15 IC
• 2 laps with kareoke on the sides
• Merkins 10 IC
• Frankensteins 15 each way IC
• Cherry Pickers 15 IC

The Thang: Beatdown Poker

• Carolina Dry Docks 14 IC
• Chuck Norris Merkins 13 IC
• Wide Arm Merkins 16 IC
• LBCs 17 IC
• Shoulder Taps 25 IC
• 300 Meter Sprint
• High Plank 90 Seconds
• 13 High Slow Flutter Kicks
• 25 Burpees broken into
  • 15 regular burpees
  • 4-3-2-1 Burpees during Jacobs Ladder

Mary:

• Outlaws 10 each way IC
• Dying coackroach 15 IC
• Plank-o-Rama 10-10-10-10-10 IC
• Protractor
• Flutters 20 IC

COT: Mumblechatter catching up post spring break

AO: Patriot

QIC: Citrus

THE PAX: Bone, Cable Guy, Elvis, Fish Fry, Lazlo, Lucius, Maguire, Spokes, Wedding Singer, YHC

WARMUP: SSH, Hillbillies, IW, WMH, cherry pickers, Don Quixote, Downward Dog, scapular merkins

THE THANG:
Split up into two teams for some friendly competition (and I only say "friendly", because YHC went 0-5).

First challenge:
400 yard run, then chipper-style through the following:

• 10 burpees
• 20 sumo squats
• 30 mountain climbers (IC)
• 40 Shoulder taps (IC)
• 50 SSH (IC)
• 25 merkins

The entire team needs to finish the run before anyone starts the first exercise (burpees). For each exercise after the run, move on to the next exercise after two PAX complete all reps. Plank/Al Gore/pickup-the-6/whatever if your team finishes the challenge first. (h/t to…#freestate, I think)

Second challenge:
Lungeball! Half of a team stood on the goal line and the other half on the 5 yard line, facing each other. Lunge walk (half the team is doing forward lunges, half reverse) to the 50 yard line, throwing a ball to your teammates. Every time it hits the ground – burpee. Credit to Subprime/Horsepunch for this one.

Third challenge:
Same as first challenge, but Ricky Bobby the run.

Fourth challenge:
Same as third challenge, but add 3 squats to Ricky Bobby.

Fifth challenge:
Lungeball! This time, two balls per team. Twice the balls, twice the burpees!

MARY: Flutter kicks, LBCs, leg lift spelling

COT: My 16-year old son spent almost an hour telling me about an 8-book series that he’s reading, and he said I should check it out. I did, and I was surprised to find I am enjoying it – even better, we have something new to talk about that he enjoys. Find opportunities to try things that your family, friends, coworkers are excited about, that you otherwise wouldn’t. You may find something you enjoy, and regardless you will definitely strengthen your relationship.