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.

Bustin’ Stones at the Swamp

 

The boys kicked off promptly at 5:30 AM, were ‘disclaimed’ and presented with rocks (patio pavers) by Q Neon. The pavers are of an athletic variety; ergonomic and engineered for high-intensity workouts. Not only do they fit in your hand and offer a porous stone grip but they are also designed to increase in weight during the course of the workout. They also happen to be leftovers from Neon’s neighbor’s patio project (he won’t miss them).

Warm-o-rama

The boys kicked off promptly at 5:30 AM, were ‘disclaimed’ and presented with rocks (patio pavers) by Q Neon. The pavers are of an athletic variety; ergonomic and engineered for high-intensity workouts. Not only do they fit in your hand and offer a porous stone grip but they are also designed to increase in weight during the course of the workout. They also happen to be leftovers from Neon’s neighbor’s patio project (he won’t miss them).

The PAX mosied half way around

The boys kicked off promptly at 5:30 AM, were ‘disclaimed’ and presented with rocks (patio pavers) by Q Neon. The pavers are of an athletic variety; ergonomic and engineered for high-intensity workouts. Not only do they fit in your hand and offer a porous stone grip but they are also designed to increase in weight during the course of the workout. They also happen to be leftovers from Neon’s neighbor’s patio project (he won’t miss them).

The PAX moseyed half way around the circle, pavers in tow, for a warm-up of the standard variety: Abe Vagodas, arm circles, Peter Parkers, and probably one or two other things.

The THANG:

Upon the warm-up completion, in blew Hurricane, and the PAX moseyed back with some walking lunges to the shovel flag and present Hurricane with a set of rocks.

The PAX banged out 10 burpees with pavers in hand followed by three sets of partner drills; up and back run carrying pavers while partner worked to complete 100 reps of push-ups, LBCs, and Carolina dry docks. In between the three sets the PAX kept the sweat pumping with 10 more burpees, crab cakes, climber toe touches and a few more tough but apparently non-memorable exercises…followed by 10 more burpees, yes pavers in hand.

To cap it off the PAX circled up for a series of shoulder burning exercises and a brief mosey back to the shovel flag. The pavers were safely restored to Neon’s ride (and ultimately to the unsuspecting neighbor).

Count-o-rama: 9

Name-rama: Flame, Uptown Girl, Neon, Popeye, Hurricane, Cooter, Luigi, Thundercat and Dr. Seuss.

Announcements: Manniversary on Labor Day Downtown Allentown – 15k burpees and dollars for the Allentown Rescue Mission. Prayers for a job interview and salvation for family member. Praise for a safe travels and great vacation.

COT: 6:18AM