All In Championship Workout

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Saturday, 10/7/17 – Lake Champion, NY

Priority One Guy’s Weekend

SPECIAL AO: https://lakechampion.younglife.org/Pages/default.aspx

Slim and I planted the shovel flag over 24 hours in advance of workout with the following note taped to it…. “F3 Boot Camp Workout Saturday! Meet here @ 6:15am”
The retreat director further planted the seed with an announcement to the 337 men after dinner. Lots of mumble chatter and EH’ing continued as we approached the gloom.

A brief welcome was given by YHC and introduction of Chip Hawkins who came out of his wheel chair and with oxygen to sing for us God Bless the USA! YHC transitioned DISCLOUSRE to Flame.

WARMARAMA

A mosey through the sprinklers to the soccerfield. Circle up for a brief instruction on cadence. Sungods, Abe Vagoda, Grass Pickers, Mountain Climbers, Merkins, Peter Parker, SSH, Monkey Humpers, Hill Billies, Alabama Ass Kickers, Crab Cakes

THE THANG

Part 1 – Log Pile

Mosey down past the maintenance shed to the log pile. Some guys picked up trees, others cut fire wood, and some buckets of soil up to top of hill. (1/4 mile). Some guys flipped logs down hill and off cliff. Other guys went up and down hill with buckets and firewood. SSH and Monkey Humpers until 6.

Part 2 – Ascending Partner Suicides

Spaced out two cones about 110 yards part. Both partners start at same spot.

P1 – Bear Crawl as far as possible; while P2 10 merkins, P2 sprints to switch with P1
P1 – Crab Walk as far as possible; while P2 20 monkey humpers, P2 sprints to switch with P1
P3 – Inch Worm as far as possible; while P2 30 SSH, P2 sprints to switch with P1

Thang 3 – The Wall

Mosey to the wall down by the lake.

1. Urkins
2. Derkins
3. Dips
4. Step Ups

MARY

Crunchy Frog, WWI sit-ups, Plank Twists, Freddie Mercury, Snow Angels, Flutter Kicks

CoRama – 26

NoRama – 15 FNG’s maybe more. Crotch Rocket, Destiny Child, Flipper, Sumo, Duece, Over Easy, Tap Out, Black Hawk, Monkey Wrench, Selfie, Big Blue, Snoop, Pappa Bear, Dr. Feel Good, and Napoleon

CoT

Lord thank you for bringing us all together this weekend to learn more about what it means to go ALL IN as men for you. The battle is real and don’t fool yourself. You need a brother to walk with you to push you and encourage you to give your best. We know we are living 3rd; behind you and our family.

Last and certainly not least, Chip took us out with the singing of the Star Spangled Banner.

49er

Date: August 31st, 2017

Qic: Flame

PAX: Drop Box, Luigi, Checkmate, Popeye, Buckeye, Thundercat, Uptown Girl, Flame

On this glorious morning we are to attempt the 49er, which should be called the 343er … you’ll understand.

Mosey 1/2 mile to the warm-o-rama location then:

Moroccan night Club, Abe Vagoda, Monkey Humpers, Arm Cirlcles, Huggie Bears, Merkins

Mosey 1/2 mile to the playground for the “Main Thang”

Seven exercises, Seven reps each, and Seven rounds.

Burpees

Pull ups

Merkins

Overhead arm claps

Squats

Lunges

Air Squared

The first round was attempted by each PAX rotating form one station tot he next. After round 1 it was obviously better to complete all exercises together.

The #mumblechatter was strong with this one. It seems I lied to one of the PAX and told him this was going to be easy. It did seem easy on paper. Ohh well.

After completion we moseyed to the shovel flag for 8 Minutes of Mary.

COT

While there were complaints about the strength of my weinkie I believe all the PAX enjoyed it a little bit.

Announcements: Manniversary (f3lehighvalley.com/manniversary), T shirt order (https://f3lehighvalley.com/2017/08/23/shirt-orders/)

Prayers for all the people effected by the hurricane in Houston and the surrounding area. All of those volunteering their time, energy and money. prayers especially for those who lost loved ones in the flooding and devastation. God send provision to them.

Flame out …

Trojan back blast.

Date: 7/27/17

Q..Drop Box

Warm up.

1. Mosey

2. 20 Side straddle hops in cadence

3. 20 Abe Vagotas in cadence

4. Arm circles

5. Hugging bears

6. 20 Merkins in cadence

7. 20 Mountain climbers in cadence

8. 20 Big Boy sit ups OYO

The Thang

50 yard sprint 10 Burpees, ssh for the six. 50 yards back ,5 Burpees ,SSH for the six.

Mosey to the basketball court for Ascending Curb Crawl.

Bear crawl to each side of the basketball courts starting with one merkin continuing a bear crawl to each side while increasing the murkins until we reached 13 merkins.

Mosey through the trail back to the parking lot for a 2+2 workout.

we partnered up, one pax jumped rope while his teammate performed Burpees for 2 minutes. Pancaked then repeated with jumping rope switching the workout to merkins

performed three  sets of abs and finished with countarama, introducing 2 new FNGs for a total of 10 at the Trojan.