Tag: Mouthwash
Around and around and around and….
THE SCENE: starting to cool down…”look at that moon”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; windmills x10; imperial walker x10; Grady corns x10; cherry pickers x5; little bit of this and a little bit of that.
THA-THANG:
Mosey to splashpad for a 5-minute complex
- minute 1 — reverse lunges
- minute 2 — reverse lunges + squat
- minute 3 — reverse lunges + squat + inch-worm
- minute 4 — reverse lunges + squat + inch-worm + merkin
- minute 5 — reverse lunges + squat + inch-worm + merkin + shoulder taps
Around and around and around:
- Round 1 — 10 burpees and lap around parking lot
- Round 2 — 10 burpees + 10 iron mikes + lap
- Round 3 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + lap
- Round 4 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + lap
- Round 5 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + 10 plyo-merkins + lap
- Round 6 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + 10 plyo-merkins + 10 v-ups
Mosey to flagpole for some Mary
MARY:
Flutter-kicks x20; BBS x25; Hello dolly’s x20
COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
Grateful for you guys. We say it often, but we probably wouldn’t push ourselves if we were alone.
What are Double Shots of Jacks?
THE SCENE: Fantastic. Got to see some stars – but not stargazers
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
SSH IC, Cherry Pickers IC, Tie Fighters IC, Grady Corns IC
Mosey to the boat ramp
THA-THANG:
Set 1 AMRAP (10 Count Each, 10 minutes time):
– Smurf Jacks
– CDDs
– Squat Thrusts
– Flutter Kicks (4 count)
– Burpees
Mosey to Stonehenge
Set 2 AMRAP (10 Count Each, 10 minutes time):
– Mountain Climbers (2=1)
– I’d rather do blockees (Double Shots of Jack)
– Bobby (Only a face a mother could love) Hurleys
– Big Boy Sit Ups (not British Broadcasting Corporation)
Mosey to Tennis Court
Set 3 AMRAP (10 Count Each, 8 minutes time):
– Bear Crawl Sideline to Sideline
– Wide-armed (Not 1 armed) Merkins
– Reverse Lunges (2=1)
– LBCs
2 Minutes of Suicide Ladders
– Shoulder Taps at each return to side line (5, 10, 15, 20, 15, 10, 5)
MARY:
Ring of Fire to 5 merkins
COUNT-OFF & NAME-O-RAMA
12 PAX! No FNGs Not sure why but the site is changing Lilo to Usage?
CIRCLE OF TRUST/BOM:
Be consistent with everything you do.
MOLESKIN:
Ribbed’s wife in healing and wisdom
ANNOUNCEMENTS:
See Slack, so many things, it’s awesome.
Friday-Ish
THE SCENE: Could only be better if there were fewer clouds.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We mosey’d to the flagpole by the water
THA-THANG:
Tabata-ish (20 seconds hard work, 10 seconds rest between rounds, 30 seconds rest between sets)
Totally awesome burpees
A bunch of merkins
Bountiful SSHs
A lot of jump squats
Took to the benches for some dips
Agility work with some Bonnie Blairs
Incredibly we were on our 6s for some LBCs
Switched it up to some dead bugs
How do you do fire hydrants or supermans?
MARY:
We fellowshipped mosey’d, then mosey’d to the shovelflag to time
COUNT-OFF & NAME-O-RAMA
10 PAX no FNGs
CIRCLE OF TRUST/BOM:
Stay accountable to you, your family, friends, and community
MOLESKIN:
Ribbed’s wife, show grace to others
ANNOUNCEMENTS:
F3 picnic Sunday 9/11; Sept 11 memorial stair/hill climb at Lakeshore at 10am on Saturday 9/10
Hands-Free Wednesday
THE SCENE: Should’ve worn bell bottoms, ‘cause we were in the 60s
F3 WELCOME & DISCLAIMER
Gently encouraged men to consider a yearly physical.
WARM-O-RAMA:
- Cherry Pickers IC | Grady Corns IC
- Windmills IC l
- SSH IC
THA-THANG:
Mosey to Splash Pad. Descending Ladder. Do 12 exercises, take lap, drop the top. Do 11 exercises, take lap, and drop the top one. Etc…
- 12 — Iron Mikes
- 11 — 4-Count Hello Dolly
- 10 — Lunges (each leg)
- 9 — Flutter Kicks 4Ct
- 8 — Squats
- 7— 4-Count Imperial Walkers
- 6 — 4-Count Pickle Pointers
- 5 — Box Cutters
- 4 — Step-Ups (each leg)
- 3 — American Hammers 4Ct
- 2 — Squat Jumps
- 1 — BBS
STRETCHES (Or “confessions of an uncaged starfish”—performed at the request of an anonymous PAX named after a prophylactic):
- Bend down & grab toes
- Sit squat
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: Jesus