THE SCENE: Hot-n-Steamy
WARM-O-RAMA:
SSH, Tempo Squat, etcetera, etcetera.
THA-THANG:
Animal Style Black Jack.
Duck walks, bear crawls, crab walks.
Merkins to BBS
MARY:
Flutter kicks, etcetera, etcetera
West High Ruck Squad – Just 10 Reps
THE SCENE: Beautiful clear weather. The surface of the river was like glass.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Run 4 min
10 Burpee Thrusters
Walk 1 min
Repeat to Sequoyah Park
Probably stopped for Burpee Thrusters at least 5 times.
At Sequoyah Park by the river:
10 rounds of 10 reps each
Push-ups w/ ruck
Curls
BBS ruck on chest
Run about 20 yds out around tree and back
Single Arm OH Press 10 each arm
Lawnmowers 10 each arm
Toe Touchers w/ ruck up
Run about 20 yds out around tree and back.
Ruck a few miles back doing intervals 2 on, 1 off. Got 7.3 miles and 100 reps each exercise.
MARY:
COUNT-OFF & NAME-O-RAMA:
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
Dora’s for D-Day
THE SCENE: 70 and a little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 – 4 cnt OH Claps
10 – cherry pickers
20 – 4 cnt Imperial Walkers
Indian Run to Watt Rd via the long way around the softball fields
THA-THANG:
Partner Dora’s all morning. Since the USA landed at 2 beaches on D-Day, we’ll be doing this in 2 locations.
At Outhouse – Utah Beach
Partner A does the exercise prescribed while partner B bernies up the hill to the Parking sign and runs back to switch with Partner A, repeat until all reps of the exercises are completed
- 100 – easy ups
- 200 – BBS
- 100 – lunges (each leg)
- 200 – CDD
- 100 – Merkins
At Watt Rd Field – Omaha Beach
Partner A does the exercise while partner B bernies to mid field and runs back and switches with Partner A, repeat until all reps of the exercises are completed.
- bear crawl 200 yards (down the field & back)
- 100 – 4 count Mtn Climbers
- 100 – man makers
- 100 – Decline merkins
- 200 – squats
MARY:
Waxjob lead some Mary
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Our sons, pride of our nation, this day have set upon a mighty endeavor, a struggle to preserve our Republic, our religion, and our civilization, and to set free a suffering humanity”
“With Thy blessing, we shall prevail over the unholy forces of our enemy. Help us to conquer the apostles of greed and racial arrogances. Lead us to the saving of our country, and with our sister nations into a world unity that will spell a sure peace — a peace invulnerable to the schemings of unworthy men. And a peace that will let all of men live in freedom, reaping the just rewards of their honest toil.”
“The road will be long and hard. For the enemy is strong. He may hurl back our forces. Success may not come with rushing speed, but we shall return again and again; and we know that by Thy grace, and by the righteousness of our cause, our sons will triumph. They will be sore tried, by night and by day, without rest — until the victory is won. The darkness will be rent by noise and flame. Men’s souls will be shaken with the violences of war. For these men are lately drawn from the ways of peace. They fight not for the lust of conquest. They fight to end conquest. They fight to liberate. They fight to let justice arise, and tolerance and goodwill among all Thy people. They yearn but for the end of battle, for their return to the haven of home. Some will never return. Embrace these, Father, and receive them, Thy heroic servants, into Thy kingdom.”
― Franklin D. Roosevelt
MOLESKIN:
Did a lot of Bernie today since our whole country seems to be backwards right now
ANNOUNCEMENTS:
Dog pound CSAUP July 18
Hope to CMU Later
THE SCENE:
72-ish; Wet but comfortable drizzle
WARM-O-RAMA:
De-motivators IC x 7 (started at 1 and went up… keeping the suspense); 5 burpees OYO; Mosey up to covered porch to limit the drizzle impact – stopped for Shoulder Taps x 13; Tie Fighters IC x 11 (left/right); 5 burpees OYO; 4ct Mountain Climbers OYO x 10; Mosey to the CMU pile – stopped for Plank Jacks x 11 along the way
THA-THANG:
Cozied up to our CMU for the day with some simple block merkins x 6; Mosey toward the covered area near the church bldg. – stopped for 25 CMU curls OYO (Cusak waiting for 6); went a bit further and stopped for 25 CMU kettle swings OYO (Cusak waiting for 6); Arrived at covered area already wet – unsure if by rain or by sweat
Setup for Greta 1-2-3 (similar to her cousin Dora); Picked battle buddies but kept COVID safe and didn’t share coupons; HIM1 started on 100 CMU alternating merkins while HIM2 ran to a location 40yds or so away and back (minus his CMU); Flapjack until combined total met target count; HIM1 moved to 200 CMU American hammers while HIM2 ran; Flapjack until combined total met; HIM1 moved to 300 CMU squat thrusters while HIM2 ran; Flapjack working toward total; groaning abounded but time ran out to finish (though many were close)
Headed back toward CMU pile; stopped for some CMU tricep extensions waiting on the 6; mosey a bit further and stopped for some CMU planks waiting for 6; mosey on to CMU pile with some @Waxjob led Cherry Pickers (shoulder exercise) waiting for 6; Mosey back to AO
MARY:
Shoulder Taps led by @Pom-Pom; Hello Dollies OYO AMRAP; Boat/Canoes IC (or something close)
COUNT-OFF & NAME-O-RAMA
@GI Jane in attendance but not on F3 website yet
CIRCLE OF TRUST/BOM:
Read James 1:22-25 – Emphasis on being doers of the Word not hearers only; In light of chaos and angst going on in our world – and close to home… used words from Michael Jackson’s “Man In The Mirror” to encourage stepping up and looking deep into what we are about; The only hope we have is Jesus and his gracious movement in our lives. Finished with Micah 6:8 and encouraged the PAX to “Do justly, love mercy, and walk humbly with your God”
Praises: Successful surgeries and care for @Baby Boomer’s daughters; @Curveball and @Baby Boomer celebrating 26y and 22y anniversaries respectively
Prayer Requests: @Cheatsheet’s daughter Willow; Dubois Family – death in family (good friend of @Cheatsheet); Kenny (connected to @Curry) had blood clot, docs still working through managing
MOLESKIN:
Welcome to FNG @Compass (Hank H) – need to add to Slack and F3 website
Daggum Dung Beetles
THE SCENE: Pleasant morning cool, but with the feeling of humidity that protends a puddle of sweat dripping off your nose later.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Classic Zero Burpee Warmup:
0 Burpees OYO
25 SSH IC
2 Burpees OYO
20x LBAC each way followed by OHC
4 Burpees OYO
15 4-ct Monkey Humpers IC
6 Burpees OYO
10 Tempo Merkins IC
8 Burpees OYO
15 Hammie Crampers (each side) IC
10 Burpees OYO
THA-THANG:
Insert information about the workout.
Transition to the Pee Rock Pile and pick one.
Teams of 3, one man at each end of the parking lot and one in transition.
Perform reps of exercise until relieved by transition man.
Low end of lot:
Curls
Rows
Crunches
Fwd Raises
Upper end:
Tricep Ext.
OHP
Thrusters
KB Swings
Transitions:
Downhill – Snowplow (like bear crawl, but hands on pee rock and push fwd)
Uphill – Dung Beetles (like reverse bear crawl, with feet on pee rock and push backward)
Continue until all PAX have completed each exercise.
Just a few minutes left for some Kraken on the tennis courts. 6 stations, 30 reps per station. After completing a station, run one lap then proceed to next station.
Merkins
Squats
CDD
Monkey Humpers (single count)
Freddy Mercury(4-ct)
Iron Mike (count each leg)
MARY:
Nope, not today.
COUNT-OFF & NAME-O-RAMA
7 strong today
CIRCLE OF TRUST/BOM:
John 13:35 – By this shall all men know that ye are my disciples, if ye have love one to another.
Lots of hate today being shown on both sides. Jesus didn’t say we’d be known by our convincing arguments or our persistence in presenting them. It’s by our love. Let’s show who we belong to.
MOLESKIN:
Dung Beetles 100% suck. Entomologically, it would probably be more correct to use large exercise balls and roll them instead of sliding pee rocks. At any rate, I think Tweet-E was the only HIM to complete a full transition in Dung Beetle before modifying to Snowplow…
ANNOUNCEMENTS:
Off the Chain coming up next month!