Elevens and Dragons

28, no wind

Disclosure

warmarama: grasspickers, SSH, MH’s

mosey around fitness loop to basketball court

The Thang: Elevens (burpees/ merkins)

merkins on one side of court, animal walk width of court, burpees on other side.

animals included: Dragons (tough!), bearcrawl, crawlbear, crabwalk, frog jump

Break in middle for abs: dealers choice

mosey to ball field

thang 2

-split up into partners

PAX 1 stays home for Squats, air presses

PAX 2: butt kickers to first, lunges to second, high knees to third, karaoke home

flapjack…3 rounds

mosey back to start

NOR, COR, COT

Merkin Mile

07-Dec-2017

4 PAX posted to the Trojan workout on a clear crisp Pearl Harbor Day morning.  YHC, being off routine due to a full F3 agenda the prior evening, forgot his sweatshirt and so was anxious to get moving to stave off the chill.

A disclaimer was delivered and the PAX jumped into the workout.

Warm-a-rama:

SSH, Arm Circles, Huggy Bears, Abe Vigoda, Hillbillies, Plank Jacks, High Knees

The Thang:

The PAX commenced with a Merkin Mile (20 Merkins each ¼ mile).  Mumble chatter ranged from the Allentown Rescue Mission event to the etiology of F3 terms not appropriate for public disclosure…

We arrived at the volley ball court for a round of Elevens which included Crab Cakes, Prisoner Squats, and assorted crawls and walks across the court – 10 Crab Cakes, cross the court to complete 1 Prisoner Squat, return across the court by the same means to ladder to 1 Crab Cake/10 Squats.  The court crossings included Bear Crawl, Duck Walk, backward and forward Crab Walks, Broad Jumps, Inch Worm, Ape Walk, Crawl Bear, Lunges, and Carioca.

The Thang concluded with a mosey to the pavilion for 20 Dips.

Mary:

American Hammer, Plank with a Twist, Lower Belly Crunch, WWI Sit Up

COT:

Count-a-rama and Name-a-rama

Announcements and Prayer: 16-Dec workout at the Beehive will include a fitness assessment; prayer for a successful surgery/recovery for Uptown’s father-in-law and for the men at the Allentown Rescue Mission and the staff who serve them.

The Max Multiplyer

38, windy as heck

9 brave souls ventured into the blustery December morning and pushed themselves

and each other.

treehugger announced it was 530 and off we went for a run the length of the parking lot

and back x 2…

off for a mosey down to playground…

-disclosure given while holding plank for 2 min…

the thang, Part 1:  Master Multiplyer

everyone does pushups to failure, proper form.

whatever your rep count, you will now do 4 times that amount in sets to

failure…with ab work for a break between sets.

Part 2: sprinters Choice:

pax picks ab workout that all do together, then main workout while one Pax runs…when runner returns he picks the ab then main workout…

ABS done (2 min duration)

ww1s, feet on fence Derkin plank, bicycles, dr ws

main exercises done:

burpees, lunges, squats, air presses, dips

mosey back

COR, NOR, COT

Spring Training

It was a mild December day with temps akin to those in spring for some heavy breathing on the baseball diamond. The matutinal activities commenced with a mosey through parking down to baseball field.

Warm-o-rama
Side straddle hops, lunges, squats, goofballs, arm circles, Spiderman Merkins, monkey Humpers galore
The Thang
Partner up for three innings!
Inning one: partner runs around the bases while other partner at home does Burpee’s for a team cumulative of 50
Inning two: Running and a cumulative of 80 Carolina Dry docks
Inning three: bear crawl to first and onto second, then crab walk to third and home
Circle up for a round of legs led by each of the pax
Mosey to jungle gym
Max out pull ups, Mountain climbers, max out assisted pull-ups
Mosey back to shovel flag for a round of glorious mary

Count-o-rama / Name-o-rama: 6

Announcements & Prayers: Upcoming workouts, Allentown Rescue Mission 12/6/17 and prayers for Uptown Girl step father who is undergoing survey 12/7

COT: 6:15AM

12 days of Christmas in Fleetwood

28 degrees, clear, supermoon
8 Pax posted to the Iron Maiden to spread Christmas cheer F3 style with the 12 days of Christmas bootcamp.

Disclosure issued

Warmarama: grass pickers, SSH x 20, mosey around lower loop (3 PAX donning headlamps due to lack of lighting on trail)

return to Pavilion for The Thang:

The 12 days of Christmas:

Day 1: 1 burpee with a merkin (sing song in head while saying)
Day 2: 2 diamond merkins (plus Day 1)
Day 3: 3 copperhead squats (plus Days 1 and 2)
Day 4: 4 clap merkins
Day 5: 5 Dr. W’s
Day 6: 6 Lunges (each Leg)
Day 7: 7 donkey kicks
Day 8: 8 box jumps
Day 9: 9 dips
Day 10: run across field to base of hill, backwards run up, bear crawl back down, run back to pavilion
Day 11: 11 derkins
Day 12: BTTW, stay up as long as you can, until last man “standing”

-circle up by flag for abs:
bicycles, v sits (of course)

COR, NOR, COT

Great to have so many guys posting, announced that we will be doing commitments for the new year and will have a commitment workout on the last workout of the year at The Pond.

Bogey Out