Pain at the Quaken

May 10, 2019 Erector

THE SCENE: mid 60s and sticky but the rain held off at the Quaken.
F3 WELCOME & DISCLAIMER

Yep!
WARM-O-RAMA:
15 SSH, 10 Tempo squats, 10 windmill, 15 mountain climbers IC, 15 Moroccan night club
THA-THANG:
Mosey to the small parking lot/road south of the middle school. Perform the following exercises at the ends and the middle with runs in between exercises.

30 merkins
30 mountain climbers (single count)
30 lunges (total)
30 diamond merkins
15 burpees
30 squats
10 4×4’s – burpee with 4 merkins and 4 mountain climbers
10 burpee broad jumps

Mosey to the bottom of the stairs for some 7’s. Start with 6 burpees at the bottom and 1 Peter parker with merkin for each side.

Mosey to playground. There was not quite enough time for a Merkin and pull-up pyramid, but we did the down hill part Perform 8 merkins and 8 pull-ups. Repeat with the following counts for each: 8, 6, 4, 2.
MARY:
Merkins and pull-ups were you Mary!
COUNT-OFF & NAME-O-RAMA
4 strong today.
CIRCLE OF TRUST/BOM:
1 Peter 2:9 – we are God’s chosen people. We are to be different than those that are not, i.e. non-Christians. Do you act differently than non-believers in your day-to-day? Would others recognize you as a follower of Christ? If you answered “No”, then you have some changes to make. If you act like two different people on Sunday and the other days of the week, you cannot be one of God’s chosen people.

ANNOUNCEMENTS:
Hardship Hill coming up soon.

Easy Breezy – Sort of

May 9, 2019 Mr. Wedgie

THE SCENE: Dark out, warm but not too hot
WARM-O-RAMA:
SSH, Tempo Merk, Super Marios, Suzane Somers, Tempo Squats, 5 Burpees
THA-THANG:

First:
Partner Sets: P1 Does Exercises while P2 runs a suicide then 1 lap.

Exercises: 100 Merkin, 200 BBS, 300 Squats, 400 Mtn Climbers

Then:

Cones of Dunshire: 3 burpees–>Bear crawl to 2nd cone, 6 burpees –>bear crawl to 3rd cone, 9 burpees

run a lap and rinses and repeat

MARY:
Flutter Kicks, boat canoe

CIRCLE OF TRUST/BOM:

Matthew 6:25-34

Do Not Worry

²⁵“Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? ²⁶Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? ²⁷Can any one of you by worrying add a single hour to your life^[a]?

²⁸“And why do you worry about clothes? See how the flowers of the field grow. They do not labor or spin. ²⁹Yet I tell you that not even Solomon in all his splendorwas dressed like one of these. ³⁰If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you—you of little faith? ³¹So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ ³²For the pagans run after all these things, and your heavenly Father knows that you need them. ³³But seek first his kingdom and his righteousness, and all these things will be given to you as well. ³⁴Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

Rounds with the bag

May 6, 2019 Herbie

THE SCENE: Mostly Cloudy, 58°F, Feels like 58°F, Humidity 91%, Wind 1mph from NW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20x IC
LBAC 15x IC Forward & Backwards
Tempo Squats 15x IC

THA-THANG:

Mosey to the big pavilion & move tables
Sandbag workout 1
- 4 rounds
  - 8x Merkins with sandbag pull through
  - 6x speed skaters
  - 4x sandbag getups
Timed workout
- 3 rounds 30 sec exercise, 30 sec rest
  - Squat (with or without sandbag)
  - Plank Up Downs
  - Mountain Climbers
Sandbag workout 2
- 4 rounds 1 min exercise, 1 min rest
  - Sandbag Thrusters
  - Lateral Hops
  - Bearcrawl (with or without a sandbag drag)

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA
2 HIMs
CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

BOMBS!!!

May 6, 2019 Herbie

THE SCENE: Clear, 64°F, Feels like 64°F, Humidity 89%, Wind 2mph from NNW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20x IC
LBAC 15x IC Forwards & Backwards

THA-THANG:

Mosey to the school
- J.T. Hero WOD
  - 21 Handstand Merkins
  - 15 Dips
  - 9 Merkins
Mosey to the splashpad
- Since there was such a low turnout, all reps completed by each PAX
- BOMBS – 50x Burpees
- BOMBS – 100x Overhead Claps
- BOMBS – 150x Merkins
- BOMBS – 200x BBS
- BOMBS – 250x Squats
Mosey back to the AO

MARY:

Flutter Kicks 15x IC
Hello Dolly 15x IC
Boat Canoe

COUNT-OFF & NAME-O-RAMA
3 Strong HIMs
CIRCLE OF TRUST/BOM:

Challenge and Encourage one another

MOLESKIN:

ANNOUNCEMENTS:
Buddy Bench and Hopscotch install at The Quacken at 8:30am.

Bear With Me Birthday Beatdown

May 6, 2019 Herbie

THE SCENE: Overcast, 62°F, Feels like 62°F, Humidity 89%, Wind 8mph from SW – by Klimat.app

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 30x IC
Tempo Squats 10x IC
LBAC 15x IC Forward & Backwards

THA-THANG:

Mosey to the Gresham parking lot
Bear With Me
- Bear Crawl & Exercises
  - 10-yard Bear Crawl
  - 20 Air Squats
  - 10-yard Bear Crawl
  - 20 push-ups
  - 10-yard Bear Crawl
  - 20 ruck curls
  - 10-yard Bear Crawl
  - 20 4-count flutter kicks
  - 10-yard Bear Crawl
  - 20 4-count mountain climber
  - 10-yard Bear Crawl
- Hold plank until six catches up
- 10 Burpees
- Repeat Bear Crawl & Exercises
- Mosey around to the end of the parking lot
- Repeat Bear Crawl & Exercises
- 5 Manmakers IC
- Repeat Bear Crawl & Exercises
- Mosey back to AO

MARY:

Captain Thors 5x
Boat Canoe

COUNT-OFF & NAME-O-RAMA
4 HIMs
CIRCLE OF TRUST/BOM:
As men, we need challenges to grow. These challenges can come from our work, our families, etc. but they are needed for us to constantly improve. These workouts are meant to push and challenge us. Find opportunities for challenges and embrace them.
MOLESKIN:

ANNOUNCEMENTS: