Compared to last week, the weather was a mild 40 degrees. We welcomed 2 FNGs, whom will forever be known as “Parmesan” and “Tony Danza”.
The Thang:
Started off with some stretches – hamstrings and legs.
Moved on to the COP:
10 Merkins
15 SSH
8 Merkins
15 Imperial Walkers
6 Merkins
15 Mountain Climbers
4 Merkins
15 Low Slow Squats
2 Merkins
Mosey onto 51 toward the playground, stopping at each light to do 10 LBCs.
Hit the playground for some circuit work:
3 rounds with a lap around the playground parking lot:
1) 15 Pull-ups, 15 Dips, and 15 Step-ups
2) 10 Pull-ups, 10 Dips, and 10 Step-ups
3) 8 Pull-ups, 8 Dips, and 8 Step-ups
Headed to the wall for 2 rounds of wall-sits, one with arm-raises (50 at civilian count)
Mosey back onto 51, stopping at the lights again, this time with 10 Low Slow Squats, then back to the parking lot for a quick set of Mary (Protractor and LBCs).
Ended with announcements and thanking God for, well…everything!
The Thang:
Circle up and stretch! We never do this, so I did it…
Mosey around the church to the side parking lot.
Circle up.
10 Merkins
15 SSH
8 Merkins
10 Imperial Walkers
6 Merkins
15 Low Slow Squats
4 Merkins
10 Mountain Climbers
2 Merkins
Mosey to the end of the parking lot (for suicides). Partner up and grab a rock.
Partner 1 – run suicides the length of the parking lot
Partner 2 – called exercise with rock
1st called exercise – bicep curls
2nd called exercise – shoulder press
3rd called exercise – tricep press
Mosey to back parking lot.
Starfish
Middle – 15 Low Slow Squats
Corner 1 – 10 Carolina Dry Docks
Corner 2 – 10 Merkins
Corner 3 – 10 LBCs
Corner 4 – 10 Side Straddle Hops
Mosey to Wall
Grab some wall. Rest. Grab some wall + 50 arm raises.
Mosey to starting point – front parking lot.
Mary
12 LBCs
12 Flutters
12 Freddy Mercury’s
Protractor
Thanks everyone for coming out, and we had 2 FNGs (now called “A-Aron” and “BFG”). So welcome newbies!
Announcements: Anyone sign up for the Joe Davis Run from Peak 51, and Peak will donate an extra $15 in your honor.
Welcome FNG, now forever known as “OSHA”.
The Thang:
Run two laps around parking lot.
Circle up:
10 Merkins
15 SSH
8 Merkins
20 Imperial Walkers
6 Merkins
20 Mountain Climbers
4 Merkins
Mosey to 50 yard line of football field:
1st Set
1 set of Jack Webb (1 Merkin + 4 Arm Raises), run to goal line, 10 Carolina Dry Docks. Repeat until you’re up to 5 Merkins + 20 Arm Raises.
2nd Set
1 set of Jack Webb (5 Merkins + 20 Arm Raises), run to goal line, 10 Low Slow Squats. Repeat until you’re down to 1 Merkin + 4 Arm Raises.
Mosey to bleachers at baseball field:
Partner up. Partner 1 runs to steps, Partner 2 does 1st set of 3 exercises (Dips) until Partner 1 returns. FlapJack. Continue with Supine Pull-ups and back strength exercises.
Mosey to Wall. Wall sit with Arm Raises.
Return to Parking lot. Circle up.
Mary: 15 x Flutter, 15 x Dolly, Protractor
Sorry for the belated back blast, but it’s better than no back blast, eh?
The Thang:
Mosey to parking lot, around church. Circle up!
10 x Merkins
15 x Imperial Walkers
8 x Merkins
10 x Low Slow Squats
6 x Merkins
15 x LBC
4 x Merkins
10 x Hillbillies
Partner up! Grab one rock per group.
First partner does called exercise, 2nd partner runs suicide
1. Bicep Curls
2. Shoulder Presses
3. Merkins, push on rock with alternating arms
4. Low Slow Squats
Mosey to parking lot behind school
This exercise is done all together.
1 set of Jack Webb (work your way up to 5) + Suicides 1/2 way across parking lot
1st set (1 Merkin, 4 Arm Raises) + Suicide (etc., etc…)
Mosey to wall
Wall sits for 2 minutes (1 minute x 2)
Mosey back to parking lot for Mary
Protractor
Flutter
Freddy Mercury
Announcements:
F3 Golf (July) www.f3golf.com
Whetstone Program – https://t.co/d1NakRlkue?ssr=true
Sensei is still looking for Q’s for Peak 51. Sign up now…the more you do it the easier it is!
Drop Thrill is moving to Fort Mill, so we’ll MISS HIM! Good luck!
Take care out there and KEEP HYDRATED!
9 guys showed up today, a MUCH better showing than last week.
The Thang:
Warmup:
Mosey around the church to the lower parking lot.
Main thang:
Circle up:
10 x Merkins
15 x SSH
8 x Merkins
10 x Mountain Climbers
6 x Merkins
10 x Carolina Dry-docks
4 x Merkins
Partner Up. Grab one rock per group.
Called exercise while partner runs suicides
1st exercise: Bicep curls
2nd exercise: Shoulder Presses
3rd exercise: Low-Slow Squats
Mosey to back parking lot
Starfish 1
Middle: 10 Low-slow squats
1st corner: 10 merkins
2nd corner: 10 Carolina dry-docks
3rd corner: 20 LBCs
4th corner: 10 Mountain Climbers
Starfish 2
Middle: 10 Low-slow squats
1st corner: 5 pull-ups
2nd corner: 10 Carolina dry-docks
3rd corner: 20 LBCs
4th corner: 10 Mountain Climbers
Mosey to the wall.
2 x Wall sit
1 x Wall sit with arm-raises (50)
Mosey to front parking lot for some Mary:
15 LBCs
15 Flutters
15 RosaLitas
Protractor
fin.
Thanks to all that came out!
To get things started right, we started with some stretches. Then mosey’d to the parking lot, running around the church.
COP
10 – Merkins
20 – Low Slow Squats
8 – Merkins
20 – Side Straddle Hops
6 – Merkins
20 – Imperial Walkers
4 – Merkins
10 – Mountain Climbers
2 – Merkins
The Main Thang:
Mosey to the end of the parking lot. Partner up and grab a rock. First partner runs suicides (1st light pole, back, 2nd light pole, back, and entire length, and back) while the second does called exercise with the rock.
1st exercise – Bicep curls
2nd exercise – Shoulder presses
3rd exercise – Low slow squats
4th exercise – Merkins while pressing rock on ground with alternating arms
Mosey to back parking lot.
Starfish (four corners):
15 squats in the middle
1st corner – 15 Merkins
2nd corner – 15 LBCs
3rd corner – 15 jump squats (Sister Mary Catherine)
4th corner – 15 Wide arm merkins
Rinse and repeat. This time with 8 reps throughout.
Mosey to grab some wall. One minute on the wall. Then one minute on the wall with 50 arm presses.
Mosey to front parking lot. 15 LBCs and 15 Flutters.
Fin.
Announcements:
December 12th – F3 Christmas party – Sardis Swim and Tennis Club.
November 14th – Team Spearhead, Brew Ruck Heavy….don’t be intimidated…it’s a food drive, and your “heavy” is based only on what canned goods you can carry.
Finally, in January, Joe Davis Run is coming up…stay tuned….