THE SCENE: Low 40s I think
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run loop
THA-THANG:
Stop at pav for 20-1
Merkins
Box squats
Ruck on chest sit-ups
Do 5 rounds then
Run loop
Repeat down to 1
MARY:
COUNT-OFF & NAME-O-RAMA
5 HIMs
CIRCLE OF TRUST/BOM:
MOLESKIN:ANNOUNCEMENTS:
Tag: Archie
Black Friday sale
THE SCENE: Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Nope
THE THANG ruck Biscuit (ask me for details if you want to do it)
- TURKEY Tom and Polly pilgrim robbed me of my sale items for the yard sale
- 5 pax went on a search for my yard sale items that were stolen
- On the way , we did a ruck Biscuit
- 10 body builders , 20 Ruck thrusters, 30 squats at the start. Ruck .25 miles then repeat exercises, ruck 1/2 mile, do exercises so on and so forth
- Items found in order; 35 lb pulley, 3 Cmu w iron rail, cedar hand rail , 100 lb timber, 150lb cow.
- Once we got all items back to AO, we continued ruck Biscuit around lovers lane . Total miles including ruck cool down at the end was 4.3 miles
MARY:
Big boys w ruck high on chest x 20
flutters w ruck overhead x 20
COUNT-OFF & NAME-O-RAMA
5 pax
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
West Hills Park 2.0
THE SCENE: Everyone was dragging a bit from Turkey Day but the weather was perfect 50’s and sunny
F3 WELCOME & DISCLAIMER:
Happened
WARM-O-RAMA:
Circled up and ran through the following:
- SSH
- Imperial Walkers
- Mountain Climbers
- Baby Arm Circles
- Merkins
THA-THANG:
- Mosey’d down to the open field for a game of Turkey Tag:
- First game everyone was on their own. You get tagged, you do 10 merkins and hold plank till the last Pax is tagged.
- Second game we did 2.0s vs 1.0s. They dominated us. There was no chance at survival…
- Mosey’d over over to the hill by the tennis courts for a little Dora/Kora- the 2.0’s partnered up and the 1.0’s partnered up for:
- 100-LBCs
- 75-Squats (why don’t squats have a silly name??)
- 50-Merkins
- Mosey’d back to the open field by the Volleyball net and played a little game of Retriever- Q punts soccer ball and which ever PAX gets their first gets to call out a workout, to make it fair each Pax can only retrieve once:
- Gridiron selected SSH x 10
- Alabama selected Freddy Mercury’s x 10
- xxx selected Pistons x 20
- Ninja selected Arms Circles x 20
MARY:
- Flutter Kicks
- Supermans T-W-I
COUNT-OFF & NAME-O-RAMA
7-2.0s : Gridiron, Cheddar, Flipper, Marshal, Raphael, Ninja and Tumble
5-1.0s: Kentucky, Archie, Tollbridge, FullHouse. Doubtfire made a showing but got distracted by the playground..
2-FNK’s Kentucky’s 2.0s have been appropriately named Tennessee and Alabama
CIRCLE OF TRUST/BOM:
We went around and all in one word told that PAX we were thankful for…examples are family, God, friends, sports, mac & cheese etc..
MOLESKIN:
Post Q we played in FullHouse’s backyard and had a load of fun!
Celebrity Q
THE SCENE: 45* and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC forward IC
BAC reverse IC
Cherry pickers IC
Merkin NOT ON A 4 COUNT IC
Tempo squat IC
SSH IC
THA-THANG:
Everyone on Preacher at the fountains. Each corner of the World’s Fair Park lawn has an exercise and number of an exercise to perform. Run laps and do the work until Preacher calls time. Each time you pass the fountains you don’t collect $200 but perform 8 burpees. Corner exercises:
- Mountain climbers 4-ct x12
- Power merkins x10 (explode off the deck and clap at top of merkin)
- BBSUs x15
- Jump squats x15
Lather rinse repeato. Recover on Preacher and mosey towards amphitheater.
After nearly getting hit by the same truck going both forward and reverse (the truck, not us), assemble on the stage at the theater. Routine is 11’s. Start with 1 box jump on stage, sprint the stairs to the top, 10 rail rows at the top. Return and repeat finishing off 11’s. Merlot might have splashed. Recover on Preacher.
Mosey back to the south end of the World’s Fair lawn. Line up going across. Preacher calls 10 count bear crawls, then remain in place and do 10 squats all in cadence. Repeat until reaching the fountains on the other side.
MARY:
Box cutter flutter Edwards ???
American hammers
COUNT-OFF & NAME-O-RAMA
25 Strong for Preacher’s visit: Jenner, Crawdad, Cornhole, Red Writer, Archie, Wilson, Filter, Careless, Quarantine, Halo, Rousey, Passport, G6, Sneaky Pete, Waffle House, Operation, SiPad, Swanson, Partial, Al (FNG), Purple Rain, The Voice, Petey, Preacher, Abort
CIRCLE OF TRUST/BOM:
Preacher talked about his recent move to Arizona, and how none of what has happened to him in the last few months would have been what he planned or thought he would do. He had to walk through the valley of the shadow of death to end up where he needed to be.
ANNOUNCEMENTS:
Can drive competition with FiA this week.
I see a theme here…..
THE SCENE: 43 and warm ( rather quickly )
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
windmills 10
2 burpees
Imperial Walkers 10
4 burpees
tempo merkins 10
6 burpees
Lil baby arm circles 10
8 burpees
SSH 10
10 burpees
THA-THANG:
cones of “fun” pretty sure that stood for ( F U Nate)
sprint 20 yrds 10 BBS
sprint 20 yrds 10 merkins
sprint 20 yrds 10 Freddie Mercury
sprint 20 yrds 10 CCD
sprint 20 yrds 10 burpees
Rinse and repeat
mosey to the side
Brickyard BearCrawl 10 ppl, so crawl to 10 merkins
5 burpees
Back to top of the cones of FUN
5 burpees Skip 20 yrds
5 burpees Lunge 20 yrds
5 burpees Hop 20 yrds
5 burpees Crawl Bear 20 yrds
5 burpees Burpee Broad Jump to the start
Mosey to the stop sign 5 burpees
mosey to the 5mph sign…5 burpees
light pole to light pole Bernie
mosey to the A/O 4 Corner
corner 1 5 merkins,
corner 2 5 mrks, 10 bbs
corner 3 5 mrks, 10 bbs, 15 Squats
corner 4 5 mrks, 10 bbs, 15 Squats, 20 mtn Climbers Sprint to Start
5 Burpees
MARY:
Flutter Kicks IC 10
Hello Dolly IC 10
Leg Raise 10
COUNT-OFF & NAME-O-RAMA
10 weirdos got after it today!!
CIRCLE OF TRUST/BOM:
If you plan a goal, write it down!!! if you write it down, you are 42% more likely to complete your goal
Proverbs 22:6 Train up a child in the way he should go: and when he is old, he will not depart from it
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.