Back Blast: Tabata

Beautiful 62 degree, mildly humid, starlit workout.
Warm up: 1 mile jog interspersed with lunges, shoulder rolls, side straddle hops)
Work out:
Tabata style: 20 seconds on, 10 seconds off x 8 (4 minutes total) x 8
‘Mercans, LBC, Pull Ups, Bulgarian Squat, Downhill ‘Mercans, Tricep dip, Toe drop (lay on back, legs hand off side of table, slowly drop feet to ground….awesome for lower belly)
Prayers & Praise: Lord, watch over our families!
Good times!

The Burpee Mile

5 PAX showed in the gloom for what would become an interesting experiment in upper body endurance.

We started with the usual disclosure and moseyed to the top of the drive for warm-a-rama.

Ssh, arm circles, huggy bears, monkey humpers, Merkins, and Abe Vagodas

the Thang:

We started an Indian run. The last man does 5 Burpees and then sprints to catch the PAX. The next man does the same. We made it through 2 rounds before arriving at a swing set.

1/2 PAX completed inverted rows on the swings while the others completed 20 dips. Flapjack

1/2 the PAX completed swing merkin and crunch, or SMCs if you will, while the others performed 20 step ups on a nearby picnic table.

We completed 2 rounds.

The next set involved partners pushing down on each end of a sea saw while the odd man completed 10 pull ups or 5 second hangs. We rotated until all PAX completed 10 pull ups.

Back to the Burpee Mile. We ran the Indian run until all PAX completed 1 set of Burpees. Back to the missing shovel flag.

Side story: it seems iteration 2 of the Trojan shovel flag was lacking some Trojan strength and is in need of some TLC (Tools, Loctite, and chicken bands).

At the location where the shovel flag would be we completed ~8 minutes of Mary which included 50 continuous crunches.

Count-a-rama Nam-a-rama

Announcements: need a new site Q for The Trojan.

Prayers for healing of some PAX on IR and those effected by severe weather recently.

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.

Body, Mind, Soul

f3treasure

Date: 07/25/2017

Qic: Dr. Seuss

The theme for the workout was “Add some treasure to your chest.” It’s a pun. The theme verses for the workout were Matthew 6:19-21, which Dr. Seuss quoted before the explanation of the main workout.

Following the disclaimer, PAX began the Warm_O-rama with a series of shuttle exercises including jogging, shuffling, skipping, high knees, butt-kickers, bending exercises and sprinting.

PAX then jogged to the field within the oval at Macungie Memorial Park for The Thang.  Thang involved seven reps of cross-field exercises including bear crawl, crab walk, lunges, hopping, Imperial walkers, and Frankenstein walks in one direction and 30-30-30’s in the other direction.  While one partner worked across the field the other partner engaged in sets of 21 Burpies, squats, Merkins, LBC’s, donkey kicks, Starjacks, and Monkey Humpers.

Between cross-filed exercises at one end of the field, PAX accessed the “treasure chest.” Inside the treasure chest were inspirational and motivational quotes, sayings, and Bible verses.  PAX read these aloud and were instructed to repeat them in their minds as they worked across the field. The goal was to memorized several of these by the end of the workout.

Cot: Included count-o-rama, name-o-rama,  prayer requests and sharing at least one of the treasure ideas PAX picked up during the workout.  Workout ended with circle of trust prayer.

Chicken wisdom / High Impact Man application: Other PAX, please ask those who attended to share the Bible verses/inspirational quotes they memorized the next time you see them. Repetition improves recall.

Namesake closing:  “When you think things are bad,
when you feel sour and blue,
when you start to get mad…
you should do what I do!
Just tell yourself, Duckie,
you’re really quite lucky!” -Dr. Seuss