9/11 Memorial workout

THE SCENE: 80s dark
F3 WELCOME & DISCLAIMER  Done
WARM-O-RAMA:

20 x ssh,dp,iw,and arm circles
THA-THANG:
2001 meter run  .. Today We are honoring the people who were killed on the flights.                                                                        American Airlines 11 bound from Boston to LA crashed into the North Tower at 846 eastern time killing 87  people plus 5 terrorist who were on the plane. 87 plank jacks.                                                                                                                             United Airlines  175 bound from Boston to LA crashed into the south tower at 9:03 eastern time killing 60 people plus 5 terrorist on the plane.. 60 merkins                                                                                                                                                                                      American Airlines 77 bound from Washington to LAcrashed into the Pentagon at 937 eastern . 59 people were killed plus 5 terrorist that were on the plane. 59 lbcs                                                                                                                                 United 93 Bound from Newark, NJ to San Francisco crashed at 10:03 in an open field as passengers tried to reclaim plane. 40 sumo squats..                                                          9 sets of 11… werkins, freddy mercurys,lbcs,merkins,bigboy situps, overhead hand claps, raise the roof, and shoulder blasters..

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.

MARY:
Planks while discussing where we were at 9/11
COUNT-OFF & NAME-O-RAMA
9 pax including  1 fng (Siemens), Flobee, Esquire, Ice Cube, Gym Shorts, Sleep Number,Woodpecker, Wall Builder, Test Tube
CIRCLE OF TRUST/BOM:
Let us put aside the deed of darkness  and put on the armor of light.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Craziest 8’s ever

THE SCENE: 65 and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 x ssh,iw,daisy pickers, and arm circles
THA-THANG:
We ran around the lake twice stopping every quarter mile or so. First stop was 80 reps of the assigned exercise.  Next stop was 70, then 60 etc… 80 merkins, 70 Freddy Mercurys, 60 plank jacks, 50 flutter kicks, 40 squats, 30 wide arm merkins, 20 sumo squats, 10 burpess. the went to field for a light version of abdominal bombs.  partner up and while one partner runs the other does the exercise until he gets back. 50 big boy situps, 100 outlaws, 100 mountain climbers, 100 bicycle crunches, and 100 starfissh crunches.

MARY:
in cadence over head hand claps, raise the roof, and shoulder blasters.
COUNT-OFF & NAME-O-RAMA
14 pax .. flobee, double dare, slayer, pops, pablo, hello kitty, red roofer, skids, iced, dial up, birds r real, twitty, utah, hacksaw
CIRCLE OF TRUST/BOM:
patience with the Lord
MOLESKIN
I left my comfort zone today and it felt good. The Lair couldn’t of been more welcoming.  Thx fellas for all the hard work.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Golf and games

THE SCENE: Dark and hit
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 x ssh, dp , iw 2 short lap mosey
THA-THANG:
I lost my paper but I can can tell ya about the game. 2 exercises in 5 mins. Start at 12 reps and alternate between exercise and defend. 12 reps of each then 11 etc.. ice cube smoked everyone

MARY:
None
COUNT-OFF & NAME-O-RAMA
8 pax Flobee, Beef log, Toucan, Birds are real, Ice cube , Choker,Tree hugger and Fugitive
CIRCLE OF TRUST/BOM:
Endure the pain
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Flobee Bombs!!

THE SCENE: 70s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 x ssh, iw, dp
THA-THANG:
Small string of pearls followed by abdominal bombs.. 50 big boy sit-ups,100 outlaws,150 mountain climbers, 200 bicycle crunches, 250 starfish crunches

MARY:
Granola led abc’s
COUNT-OFF & NAME-O-RAMA
12 pax no fng.  Carport, the streak, orange julius, sleep number, woodpecker, gym shorts, ratio, Potter, Flobee, test tube, granola, and beat us
CIRCLE OF TRUST/BOM:
No fart sack
MOLESKIN:
Insert any personal comments, notes, devotion content

Football Frenzy

THE 75 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 x ssh dp arm circles
THA-THANG:
Insert information about the workout.

50 yard 4 down two hand touch football. Penalty burpees on drops turnovers and loss of downs. 4 downs to score a td..

MARY:
Flutter kicks
COUNT-OFF & NAME-O-RAMA
12 pax. Flobee, sleep number, woodpecker, topenga, orange julius, the streak, carport, test tube, miracle ear, gym shorts, commie, choker
CIRCLE OF TRUST/BOM:
Bo jackson
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
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Deadly Dice

THE SCENE: Smoking Hot!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 ct of the usual
THA-THANG:
We started with a 1/4 mile mosey and started first round of deadly dice. First we put the dice together starting with highest number first. The second part we just added the dice for burpees. So if the dice were a 6 and 2 we would do 62 merkins followed by 8 burgess. We did 5 dif exercises followed by burgess and rolled the dice 5 times . The we went to the field for bombs

MARY:
Stretched out for 1 min
COUNT-OFF & NAME-O-RAMA
4 pax 1 fng Too Tall
CIRCLE OF TRUST/BOM:
Making a comeback
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
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888-8888s

THE SCENE: Hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15x ssh,dp,iw,and arm circles
THA-THANG: 
I didn’t realize I was on Q until about a min before we started.11’s with Broken down burpees which included 1 merkin to 10 jum squats . Cycled thru until we did 10 merkins and 1 jump squat.  Crazy 8’s was a team building exercise . we did 5 burpees together and the ran to the endzone. the we rinse and repeated that and added another exercise until we had done 5 burpees, 10 squats, 15 mountain climbers, 20 ssh,25 flutter kicks,30 calf raises,35 merkins, and 40 freddy mercurys.

MARY:
Stretched for 1 min
COUNT-OFF & NAME-O-RAMA
5 pax, Granola, The streak, Miracle Ear, Topenga, Flobee
CIRCLE OF TRUST/BOM:
Just talked about some difficult times my family has been going through.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Cockpit Pyramid

THE SCENE: 70’s

F3 WELCOME & DISCLAIMER

WARM-O-RAMA

  • SSH x20IC
  • Imperial Walker x20IC
  • Big Arm Circles x10IC – reverse

THA-THANG:
When we started the object was to run 1/4 mile and do 25 merkins, 1/4 mile 25 merkins, 25 lbcs. 1/4 mile 25 merkins,lbcs, and mountain climbers. Then we modified and ran the parking lot then 25 Meeks,lbcs, mountain climbers, squats. Another lap in parking lot . 25 merks,lbcs,mountain climbers,squats, and flutter kicks. We kept running back and forth until we had dropped off every exercise stating from the top.

MARY:

  • Flutter kicks
  • Hello Dollies
  • LBCs
  • V-ups
  • Freddy Mercuries
  • Pickle Pounders
  • ABCs

COUNT-OFF & NAME-O-RAMA
3 pax one Willie Lowman.. Flobee, Soulja Boy, and Friar Tuck

CIRCLE OF TRUST/BOM:
Being Interchangeable in life.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
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Tour de Morg!!

THE SCENE 70s 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 x ssh, iw, do, big arm circles
THA-THANG:
First off I would like to just say we put in a few miles, Did tennis court suicides with derkins  on the end. We made our way to the pavilion for some merkins, derkins, and flutter kicks. We came back to starred and did a 10 exercise tabatta  style workout with some great music. 30 sec exercise with 8 sec rest. It was a monster workout. We tried to keep moving the whole workout to keep our heart rate up.

MARY:
We did flutter kicks and Freddy Mercury’s and walked a lap to cool down.
COUNT-OFF & NAME-O-RAMA
6 pax Sleep Number, Orange Julius, Wall Builder, Miracle Ear, Commie, Flobee
CIRCLE OF TRUST/BOM:
Being up for the challenge
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Abdominal bombs Away

THE Scene : 70s
F3 WELCOME & DISCLAIMER
WARMArama: 20 x ssh,is,do, ac

THA-THANG:
Abdominal bombs… partner runs and does 20 various exercises. Other partner starts the an bombs. 100 baby crunches, 150 outlaws, 200 mountain climbers, 250 bicycle Crunches, and 300 starfish crunches.. no time for Mary

MARY:

COUNT-OFF & NAME-O-RAMA
OJ, Flobee, Topenga,The Streak, Commie, Gilligan
CIRCLE OF TRUST/BOM:
Don’t have a permanent solution for a temp  problem
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
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