Warm Up
8 Pax’s tried to get off Gilligan’s Island for a full body workout.
Warmup run around the island parking lot. Stopping by the front entrance of the school.
The Thang
1st Island
Arms
2nd Island
Abs
3rd Island
Legs
The Moleskine
3.3 miles of running around the island, and 300 reps for the Arms, Abs, and Legs on a sticky morning. We never left the island, but for a Monday workout it was a job well done.
Announcements
11 Pax’s took the challenge this morning to complete 45 minute workout under the hot and humid Carolina Sky.
Warm Up
Mosey to Benches.
The Thang
Mosey to the Circle
Mosey to Benches
Sets of Dips
Mosey to COT
Up the hill and over the hill and back 25 at each corner of the run do the below. 100 Reps in total.
All in all, we got 1.8 miles of running in, and flatter abs.
The Moleskine
It was hot and humid, the Pax’s completed 100 Rep Challenge with 1 minute to spare.
Announcements
Driving to Nesbit Park under a Full Moon Lunar phase was great, the start of a great morning, great workout, with a great group of Pax’s
10 Paxs For Commitment
Warm Up
The Thang
Mosey to Mill Bridge
Mosey First Circle
Mosey to Bridge
Mosey to Second Circle
Mosey to Bridge wick Rd
Mosey to Rock Pile
Every 25 rep a run to the end of the parking lot and back. Also included some arm stretches
Mosey back to COT with stopping at every tree to do 5 Squats then some more stretching to end the hour workout.
The Moleskine
Hot and Humid but we were all work together to get it done and maybe picked a topic for Q Source
Announcements
Mona Lisa VQ
Salutations from Mona Lisa. I am a professional kid (8 years old), so no modifications are needed.
Warm Up
The Thang
Mosey to the parking lot.
4 Cones around the parking lot. The goal was 3 lap for the following workouts:
Mosey to Basketball quart
Line up and select teams
Game to 10, well turns out we are not that good at Basketball, so we only played until 3 points.
Mosey to Rudy’s Shed – Some kids found out why it is called Rudy’s Shed.
Race back to COT
Relays with waters balloons then the great water balloon fight. Over 200 water balloons were thrown at each other. Great way to cool off.
The Moleskine
Hot and Humid but we all work together to get it done and was award with frozen popsicles by Ms. Drive By.
Announcements
I want to take a little trip somewhere – Appetizer State Capitals
Warm Up
The Thang
7 Pax / 2.0
Tour of the States:
The goal was to name all 50 state capitals, if you got the correct capital, you did a count of 10 of the exercise, if the group got the capital wrong, it was a count of 15. Can the group make it through all 50 states, well we did it!
From the song: Tour The Sates by Renald Francoeur.
I want to take a little trip somewhere, yeah
First, I’m gonna see Nashville, Tennessee
Then Madison, Wisconsin, is where I gotta be, yeah
Then I’ll take a plane
Well, actually, I’m afraid to fly, so I think I’ll take the train
Let’s go! (Go, go)
Going to Trenton, New Jersey, Frankfurt, Kentucky
Maybe take a trip to Jackson, Mississippi
Let’s see what they can show me in Jefferson City, Missouri
Santa Fe, New Mexico; Denver, Colorado
Boise, Idaho, I love it every time that I go
In 1492, he sailed the ocean blue
But next week I’ll see Columbus in Ohio
Grab a little sunshine in Tallahassee, Florida
Take a bite of a peach in Atlanta, Georgia
I’ve never been to Carson City, in Nevada, or Lincoln, Nebraska
You can catch me in Phoenix, Arizona, or Sacramento, California, yeah
St. Paul, Minnesota, maybe, Juneau, Alaska, yeah
I want to take a little trip somewhere, yeah
Boston, Massachusetts; Concord, New Hampshire
Going to Vermont for Montpelier
Montgomery, Alabama, then Washington D.C.
To see the nation’s capital
Aloha to Honolulu, Hawaii
Des Moines, Iowa, so peaceful to me
Going to Springfield, Illinois, to build a little house on a prairie
In Little Rock, Arkansas, I love what I saw
Going back to Dover, Delaware, ’cause I want more
Indianapolis, Indiana, and Hartford, Connecticut, need an encore
Smelling pine trees in Augusta, Maine
I like Topeka, Kansas, I’m glad that I came
But I’ve never been to Salt Lake City
In the Utah, or Richmond, Virginia
Gonna see Bismarck, North Dakota
And Charleston, West Virginia, yeah
Annapolis, Maryland, maybe Lansing, Michigan, yeah
Helena, Montana; Columbia, South Carolina
Got to go to Pierre, South Dakota, yeah, follow if you wanna
I’ll be eating a banana in Baton Rouge, Louisiana
Schedule that on my planner
Friends say I gotta come sooner to Oklahoma City, Oklahoma
So I guess I’m gonna
But first I’m going to Cheyenne, Wyoming
Then party in Raleigh, North Carolina, yeah
Harrisburg, Pennsylvania, can’t think of a rhyme for Pennsylvania
So I’m skipping to Salem, Oregon, then Austin, Texas
And then maybe Albany, New York, for breakfast
Providence, Rhode Island, was a blast
And, Olympia, Washington, was just the best-est
List of States and Capitals and the Exercise
| State | State Capital | Exercise |
| Alabama | Montgomery | Side Straddle Hops |
| Alaska | Juneau | Imperial Walkers |
| Arizona | Phoenix | Calf Stretches |
| Arkansas | Little Rock | Down Dog |
| California | Sacramento | Potato Pickers |
| Colorado | Denver | Night Clubs |
| Connecticut | Hartford | Merkins |
| Delaware | Dover | Air Presses |
| Florida | Tallahassee | Low to Half Biceps |
| Georgia | Atlanta | Half to Full Biceps |
| Hawaii | Honolulu | Full |
| Idaho | Boise | Triceps |
| Illinois | Springfield | Bench Presses |
| Indiana | Indianapolis | LBC |
| Iowa | Des Moines | Flutters |
| Kansas | Topeka | Big Boys |
| Kentucky | Frankfort | American Hammers |
| Louisiana | Baton Rouge | Burpes |
| Maine | Augusta | Monkey Humpers |
| Maryland | Annapolis | Squats |
| Massachusetts | Boston | Sumo Squats |
| Michigan | Lansing | Punches |
| Minnesota | St. Paul | Forward Lunges |
| Mississippi | Jackson | Backward Lunges |
| Missouri | Jefferson City | Heals to Heaven |
| Montana | Helena | Protector |
| Nebraska | Lincoln | High Knee Lifts |
| Nevada | Carson City | Merkins |
| New Hampshire | Concord | Speed Skaters |
| New Jersey | Trenton | Overhead Presses |
| New Mexico | Santa Fe | Dips |
| New York | Albany | Run Backwards |
| North Carolina | Raleigh | Bunny Hops |
| North Dakota | Bismarck | Al Gore |
| Ohio | Columbus | LBC |
| Oklahoma | Oklahoma City | Flutters |
| Oregon | Salem | Big Boys |
| Pennsylvania | Harrisburg | American Hammers |
| Rhode Island | Providence | Burpes |
| South Carolina | Columbia | Monkey Humpers |
| South Dakota | Pierre | Squats |
| Tennessee | Nashville | Sumo Squats |
| Texas | Austin | Punches |
| Utah | Salt Lake City | Forward Lunges |
| Vermont | Montpelier | Backward Lunges |
| Virginia | Richmond | Heals to Heaven |
| Washington | Olympia | Protector |
| West Virginia | Charleston | High Knee Lifts |
| Wisconsin | Madison | Potato Pickers |
| Wyoming | Cheyenne | Leg Forward Stretches |
The Moleskine
All 50 states capitals were served with 1 minute to spare
Announcements
F3 Dads Camp
Warm Up
The Thang
The 4-course meal for Breakfast was ABS, Legs, Arms and Cardo in rotation of 4’s that covered 3.6 miles. A even Dozen said either you do or you don’t. There is no in-between.
With a Mosey to Mill Bridge we partner up for a quad beat down.
200 Reps with a quarter jog around the parking lot between each of the below. (The ABS)
150 Reps with a quarter jog around the parking lot between each of the below. (The Legs)
100 Reps with a quarter jog around the parking lot between each of the below (The Arms)
50 Reps with a quarter jog around the parking lot between each of the below (The core)
Mosey to Field (Sprints) for the Cardio. What is a little dirty wet shoes.
Mosey back to COT for have a nice day. Perfect 60 minutes for Breakfast
The Moleskine
Hot and Humid but we were all work together to get it done.
Announcements
With 30 seconds to the start of dinner. We started preparing dinner. With the Pax and the 2.0 saying feed me. We feed them a 5 course meal of 10,560 feet of running, and 415 of reps.
Warm Up
The Thang
A Mosey to the basketball quarts for some relay fun. Partner up in sets of three. We worked on our foot work. Up and down the quart in sets of threes. Forward running, backward running, and skipping
Now a quick mosey to the shed for a ladder combination of Squats, Air Lifts, and Pushups, to climb the ladder. Each exercise had to be done in 5-10-15-20. It sure made the PAX learn how to count… “On my Down, On my Up”
Now a mosey to the rock pile to work on our arms.
Mosey to the high school bench for some dips
Now that our arms, legs are feeling it, it was time to mosey to some shade, for some of Scuba’s yoga stretching. On the ground for some superman workouts, pushups, and arms motion stretches. It brought a new meaning to counting.
Then a quick mosey to the front of the high school to run 3 laps around the circle while your partner was doing.
We ran back to the middle school for some stretching, and step ups, then a quick mosey back to the start.
The Moleskine
Dinner was served.
Announcements
Military appreciation, Blood Drive, Friday afternoon workout at Dog Wood
Warm Up
The Thang
Now that we were all warmed up on a colder than normal April 1…Weather said April fools. We ran into the wind tunnel for a dinner that was made of a full body workout – arms, abs, and legs.
A Mosey to the Rock Pile to do:
Then a quick mosey between light poles to work on our Abs.
With the sail to our backs, we flew over to the basketball courts for some relay fun. Teams of three for three chances to win. Sprint, Run backwards, and Skipping. Up and down the basketball court we went.
A mosey back to Rudy’s Shed
Now on to the 10 count. 10,9,8,7,6,4,3,2,1 of each
Mosey to the tables for some dips
Then a final mosey back to COT with some pushups, running backwards, butt kicks along the way.
The group was fast, with a minute to spare, the kids picked the next 3 exercises.
The Moleskine
Dinner was served. 2 new FNG – Draw 4, and Ping Power got their names. Welcome
Announcements
Rain or Shine Dinner was served.
Warm Up
The Thang
Now that we were all warmed up on a cold night. Dinner was made for a full body workout – arms, abs, and legs. The plan was to stay out of the weather if needed, turned out the rain stay away and allowed the 11 PAX and 2.0 to enjoy the night and eat a great dinner.
At the front of the middle school we worked on our arms with a Pyramid of:
Then a quick mosey to the school bus cover to work on our abs.
With no rain, we mosey around the circle of buses to ensure our legs were ready to be Sumo’s
A mosey to the Shed for some dead air lefts. Now onto the final 9 minutes we mosey from light pole to light pole, with some merkins, running backwards, skipping our way back to COT
The Moleskine
The forecast was 100 percent right, a great workout for everyone
Announcements