THE SCENE: 30 and quite nice out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Run up to TJs and back to pavalon
Split Squats 25 per leg
Calf Raise Squat 25
Bent Row 40 (We used sandbags and other coupons for these)
Run up to TJs and back to pavalon
Super Skaters 25 per leg
Box Squats 25
Bent row 40
Run up to TJs and back to pavalon
Reverse lunges 15 per leg
Alternating Side Lunges 15 per side
Bent Row 40
Run up to TJs and back to pavalon
Box Squats 25
Deadlift Squat 20 per leg
Bent Row 40
Run up to TJs and back to pavalon
Around the World Lunge 5 per leg
Sneaky Lunge 20 per leg
Bent Row 40
Run up to TJs and back to pavalon
Narrow Squat 30
Toe Roll Lunge 20 per leg
Bent Row 40
Run up to TJs and back to pavalon
Groucho Walk 4 steps fwd and back 10 times
Calf Raises 30 out/straight/in
Bent Row 40
Run up to TJs and back to pavalon (Didn’t for lack of time)
Squats 50
Bent Row 40
Run up to TJs and back to pavalon (Didn’t for lack of time)
MARY:
Ruck Hammers x 20
Ruck up Flutters x 30
COUNT-OFF & NAME-O-RAMA
6 men.
CIRCLE OF TRUST/BOM:
We prayed.
MOLESKIN:
This one is always a tail-whooper.
ANNOUNCEMENTS:
Bomb Shelter CSAUP next Saturday, Feb 9!
Tag: Archie
Toad in the hole
THE SCENE: 28 n cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
PARTNER up and sling shot ruck 1.5 miles. P1 takes off w the sand bg(60lb) at a brisk pace. P2 stays back and does 10 merkins/10 squats both with ruck on. P2 then ruck runs to catch P1. P2 takes sand bag and goes ahead while P1 stays back for the same 10 and 10 of merks and squats. repeat this until we make it around the loop back to the HOLE(pavilion down by the creek)
THA-THANG:
Toad in the hole ALL with Ruck ON
50 squats
10 body builders
40 big boys(ruck on front)
10 body builders
Lunge to cone(60 yards), run back
10 body builders
20 lion kings
10 body builders
Bear crawl to cone(60yds), run back
10 body builders
20 lion kings
10 body builders
Lunge to cone(60yds), run back
10 body builders
40 big boys
10 body builders
50 squats.
one lap up and around lovers lane
MARY:
COUNT-OFF & NAME-O-RAMA
7 pax kicked ass and swallowed the toad in the hole
CIRCLE OF TRUST/BOM:
New year to try new things.
MOLESKIN
signed up for Yoga, something I have never done before. I hate stretching but need to try something different because what I am doing now is not working! That’s just one thing I am trying that is new to me but not going to hold back on any new and different opportunities. Having said that, SHOUT out to BAGGER and SPOTTER for trying new things, posting at the BURBS! I think Bagger may have been a little apprehensive on posting at the burbs. Well, I can tell you Spotter and Bagger held there own. I think they realized perception is not always reality and you never know until you try something new. They both kicked ass and glad they stepped out of their normal AO to try something new. Yep, guilty of this too. Most of the reasons I hold back or elect not to do, is not believing that I can do it. Not something I want to do anymore, hold back on expanding my horizons, so to speak. Today was a great day and looking forward to tomorrow!
AYE
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
JUCO Birthday Q
THE SCENE: JUCO AO, comfortable low 40’s temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Peter Parker, 15 mountain climbers, 10 Tempo Merkins, 15 Moroccan Night Club, 10 tempo squat, 10 windmill
THA-THANG:
Mosey toward the grassy hill (Bartman, what was it called again?) near the maintenance building for some hill work. Starting from the opposite side of the road:
- 20 merkins at the bottom
- bear crawl to the edge of the hill and run up the hill
- 20 squats at the top and mosey down
- Repeat and then mary until the 6 is done
- Do 2 more rounds with diamond merkins and sumo squats as the exercises.
- One more round with 10 burpees at the bottom and 10 lunges each leg at the top
Mosey to the hand rails on the edge of campus for some more fun.
- 20 lunges, run to the edge of the parking lot and back
- 10 burpees, run to the edge of the parking lot and back
- 10 supine pull-ups, run to the edge of the parking lot and back
- Mary until the 6 is done
- 20 box jumps, run to the edge of the parking lot and back
- 20 dips, run to the edge of the parking lot and back
- 15 supine pull-ups, run to the edge of the parking lot and back
- Mosey back to shovel flag
MARY:
Circle up for some ring of fire hand clap merkins. All PAX hold plank as each person completes 1 merkin around the circle, then 2 hand clap merkins, and then 5 hand clamp merkins all together.
COUNT-OFF & NAME-O-RAMA
20 PAX at the AO this morning!
CIRCLE OF TRUST/BOM:
Lead by example. I have had similar WORDs before, but this one seems to stay on my mind a lot. Raising kids can be difficult especially considering the impact that we have on them with the way we act in our lives. Arguing is a big topic in the Erector household with my 6 year old boy right now. I caught myself yesterday telling him to stop arguing to which he responded “I am not arguing” and then I said “Yes you are!”. What did I just do? I argued about him arguing. So there I go leading by showing my son how to argue. Sort of the opposite affect that YHC intended. Remember how impactful you can be with even the small things in your day-to-day. Do your best to lead by example and look to Jesus as the ultimate example to follow in life.
MOLESKIN:
What a way to start off my birthday surrounded by a great group of HIMs early in the morning! Thanks to all who attended. See you in the gloom!
ANNOUNCEMENTS: - None today (forgot to ask!)
Don’t Skip Leg Day
THE SCENE: Mid 40’s and raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Run up to TJs and back to pavalon
Split Squats 25 per leg
Calf Raise Squat 25
Bent Row 30
Run up to TJs and back to pavalon
Super Skaters 25 per leg
Box Squats 25
Bent row 30
Run up to TJs and back to pavalon
Reverse lunges 15 per leg
Alternating Side Lunges 15 per side
Bent Row 30
Run up to TJs and back to pavalon
Box Squats 25
Deadlift Squat 20 per leg
Bent Row 30
Run up to TJs and back to pavalon
Around the World Lunge 5 per leg
Sneaky Lunge 20 per leg
Bent Row 30
Run up to TJs and back to pavalon
Narrow Squat 25
Toe Roll Lunge 20 per leg
Bent Row 30
Run up to TJs and back to pavalon
Groucho Walk 4 steps fwd and back 8 times
Calf Raises 25 out/straight/in
Bent Row 30
Run up to TJs and back to pavalon
Squats 50
Bent Row 30
MARY:
COUNT-OFF & NAME-O-RAMA
4 men crushed leg day
CIRCLE OF TRUST/BOM:
MOLESKIN:
This was a modified version of P90X Legs and Back
ANNOUNCEMENTS:
A Tennessee Wonderland
THE SCENE
48 and clear
Welcome & Disclaimer
THE THANG
COP
SSH 4ct x25 IC
Chinook Squats 4ct x15 IC
Hillbillies 4ct x15 IC
Line up on curb
Rocky Balbos x15 IC
Merkins x12IC
Rocky Balbos x15 IC
BAC Fwd x12 IC
BAC Bkwd x12 IC
Rocky Balbos x20 IC
Mosey to Candy Cane Lane (circular parking lot)
Halfway stop pause for some Grinch’s leg
The Grinch’s Legs
- Squats x10
- Fwd & Bkwd lunges (same leg then switch) x10 each leg
- Side Lunges x10 each leg
- Jump Squats x10
Rinse and repeat
Candy Cane Lane
Run to cone 6 and back each time. First time stop at far cone, cone 6, and do exercise. Next time stop at cone 6 and cone 5 and so on until you do all the exercises.
Exercises:
- Cone 1 – Squats x15
- Cone 2 – Diamond Merkins x15
- Cone 3 – Tuck Jumps x15
- Cone 4 – Froggy Squats x15
- Cone 5 – Dry Docks x15
- Cone 6 – Candlestick Burpees x15
Mosey back to Santa’s Workshop (playground)
Worker Elf 11s
- Toy Builders (i.e. 8ct Body Builders) & Dips
Mosey to SP
MARY
Santa’s Jelly Belly
- Reverse crunches x10 IC
- flutter kicks 4ct 10 IC
- V-ups x10 IC
- Plank Jacks 4ct x10 IC
- Rinse and repeat
ATMs
Right Side Crunches x20 IC
Left Side Crunches x20 IC
Dry Docks x25 IC
Rinse and repeat
COT
Number off and Name-O-Rama
BOM
“And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone.”
1 Thessalonians 5:14