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
COR, NOR, COT
38, clear, stars were out..”The heavens declare the glory of GOD”
7 pax plus 1 FNG…almost a naked post but Mcbeal flew in a few minutes into X jacks
ssh, x jacks, ATMs…lined up on edge of parking lot: high knees length of lot, butt kickers back, karaoke across, 85 per cent sprint back.
-mosey to pullup bar for “morning call”: pull-ups and merkins…with some abs thrown in
-mosey to bandshell/ stage for boxjumps/ dips x 20
-mosey to basketball court for Dora:
Pax 1: run to foul, touch, back to baseline, touch, to half court, touch, back, touch…etc.
Pax 2: worked on burpees x 75 (flapjack when pax 1 returns)
break for dr ws
Pax 1: bear crawl across width of court, crawl bear back
Pax 2: working on 250 squats
mosey back to start
COR, NOR, COT
Treehugger stepped up to Q and in true form announced a counting free, cadence less, creative workout. Much mumble chatter involving back abs as well as 2 startling confessions by tree hugger that he likes body builders more than burpees and he doesn’t eat candy anymore.
-quick disclosure, skip warmups with mosey to the runners loop, explained “sprinters choice” en route
-All pax ran one lap around fitness track
-each additional round the sprinter (oldest to youngest) picks the ab workout that all PAX do together, then the body weight exercise that everyone does while sprinter runs….did 2 rounds thru….
exercises/ ab workouts included ( in no particular order) :
burpees, merkins, ww1s, big boys, lunge walk, bear crawl, ab alphabet, merkins, 6 inches, standing American hammers, crab walk, body builders, super mans with abducters (“back abs”), bicycles, dips, box jumps, holding plank for 2 minutes
COR, NOR, COT
annoumcements: Black Friday convergence at The Pond 7-8
Mcbeal is back! After a long hiatus our long lost brother has returned, likely tired of the daily Treehugger ribbing and psychological abuse. Another unseasonably warm morning, YHC fighting a bit of a cold but not going to waste a great morning staying in bed.
warmarama: SSH, Moroccan night clubs, mh’s, mountain climbers
-mosey to pullup bars for a morning call
-over to pavilion for jumpsquats, dips, v sits
-bear crawl out to tree, 15 burpees, crab walk back
-back in pavilion for derkins, lunges
-bear crawl over to bathroom building for
peoples chair/ bttw/ donkey kicks
-broad jumps back to pavilion
we had a pax feel light headed…stopped at this point and Slowbear ran
back to truck to grab some water
-back to flag (no flag today) for
COR, NOR, COT
The Pax of Lakewood Ranch are embarking on their 1st CSAUP event and we challenge all of Mustard Seed Regions…heck, ALL Regions to join us. Let’s call it a Virtual CSAUP – Just one that doesn’t involve virtual reality!
Celebrate our nation’s birthday by tackling a very special challenge:
1776 yard run (1.01 miles)
100 Overhead Claps
100 Moroccan Nightclubs
100 Leg Scissors
100 American Hammers
100 Mountain Climbers
100 Plank Shoulder Taps
100 Plank Jacks
100 High Knees
Finisher: 100 Yard Bear Crawl to the Shovel Flag (GO USA) and complete 76 Burpees!
Achieve PATRIOT status by splitting the list with one fellow PAX. Both do full bear crawl before sharing the final burpees.
Achieve AMERICAN EAGLE status by going solo!
Challenge commences at 0600 sharp at The Swamp in Macungie Memorial Park.
Test your strength and show your loyalty to your country, surrounded by the fellowship of F3!
Do you have what it takes?
** NOTE: The tags were added to this post for administrative purposes.