February 19, 2020

Abdominal bombers

THE SCENE: 40degrees and dark F3 WELCOME & DISCLAIMER : Done WARM-O-RAMA: 20 x ssh  15 x daisy pickers 20 x small arm circles, and a light mosey THA-THANG: Abdominal Bombs = 50 x big boy sit ups + 100 x outlaws+ 150 x mountain climbers + 200 bicycle crunches + 250 starfish crunches MARY: Alternating exercises between the pax….

Read More

February 11, 2020

Cmu Pyramid

THE SCENE: Cold and dark. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 50 x ssh, 20 arm circles. THA-Thang We moseyed for 1/4 mile. Then we did   100 reps with cmus  of over head press, chest press, curls, flutter kicks. Rinse repeat doing 80 reps, then 60 ,40 then down to 20 reps MARY: None COUNT-OFF & NAME-O-RAMA: 7,…

Read More

February 2, 2020

Lap around the Morg

THE SCENE: Cold and dark F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 30 ssh, iw, and daisy pickers THA-THANG: Mosey and stop every 1/4 mile and do exercises. 1. 80 derkins, 70 dips. 2. 60 squats and pull up hold for 50 sec. 3. 40 Table shrugs with partner and 30 dips. 4. 20 sumo squats and 10 burpees. MARY:…

Read More

January 9, 2020

Cmu #1

THE SCENE: Cold and dark. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 50 x ssh, 20 arm circles. THA-Thang We moseyed for 1/4 mile. Then we did   100 reps with cmus  of over head press, chest press, curls, flutter kicks. Rinse repeat doing 80 reps, then 60 ,40 then down to 20 reps MARY: None COUNT-OFF & NAME-O-RAMA: 9…

Read More

December 18, 2019

The loop!

  SCENE: 27 and freezing F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 20 x ssh, iw, dp, and arm circles. THA-THANG: Partner up dif modes of transportation..5 mile loop stopping at 4 cones and doing exercises as a team. 50 merkins, 50 squats, 50 lbcs , and 50 ct 4 ct Freddy Mercury’s. Go to derkin bar and do 50…

Read More

December 15, 2019

Flobee Forgot to Give Me a Title

THE SCENE: Cold F3 WELCOME & DISCLAIMER WARM-O-RAMA: 10 x ssh, 10x dp THA-THANG: 10 mins doing following exercises. 10 merkins, 20 x curls, 30 x mountain climbers, 40 count lbcs and 50 count flutter kicks . 1 min break rinse and repeat until time ended MARY: None COUNT-OFF & NAME-O-RAMA: 6 pax CIRCLE OF TRUST/BOM: Better as a…

Read More

December 8, 2019

Rain go away

The scene was raining and cold F3 WELCOME & DISCLAIMER Done WARM-O-rama.   Ran to pavilion. THA-THANG: Merkins, big boy sit-ups and mountain climbers while staying out of the rain MARY: Insert information about any additional post-THANG work (if applicable). COUNT-OFF & NAME-O-RAMA: 4 pax CIRCLE OF TRUST/BOM: Being on time MOLESKIN: Insert any personal comments, notes, devotion content,…

Read More

November 30, 2019

Flobee Forgot to Give This a Title

THE SCENE: 75 F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 20xssh THA-thang 2.5 mile mosey with derkins every 1/4 mile MARY: None COUNT-OFF & NAME-O-RAMA: 14 CIRCLE OF TRUST/BOM: Progression MOLESKIN: Insert any personal comments, notes, devotion content, etc. ANNOUNCEMENTS: Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Read More

November 5, 2019

Partner UP

THE SCENE: cold as ice F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 x ssh,iw,dp and arm circles THA-THANG: 5 stations .5 mile apart … 2 exercises per station.  sation 1 was 20 squats and 10 merkins. Partner 1  would do 10 burpees and partner 2 would do 20 squats, the switch partner 2 would do 9 burpees and 1 would…

Read More

October 24, 2019

Walls of derkins

THE SCENE: 50s and scenic F3 WELCOME & DISCLAIMER WARM-O-RAMA: 20 count if ssh, iw, and FPS THA-THANG: Started out on a mosey from light pole to light pole. Alternating between 10 merkins or 10 squats. As soon as we got  to a ledge we started doing derkins. Followed that up by wheel barrels then moseyed you the tennis courts….

Read More