COUNT-OFF & NAME-O-RAMA
PAX: Oatmeal, Stingray
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH IC x15, IST IC x15, MC IC x15
THA THANG:
Mosey and three points 25 merkins around park.
Mosey to picnic tables
Box Jump 20
Merkins 1
Work to 1 Box Jump 20 Merkins
Made it to 5/16
MARY:
Low and slow Hello Dolly
Burpees for Days
COUNT-OFF & NAME-O-RAMA
PAX: Rump Roast, Aaarrrggghhh, Alright Alright
QIC: F150
AO: Virtual – Bluejean Network
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH IC x15, IST IC x15, Annie IC x15
THA THANG:
Burpee for days
4 rounds each burpee is set of 10
Hand release
Alpine Skier
Tuck Jump
Mountain Climber
Regular
Superman
Rounds 1 & 2
Flutter Kicks ICx10
Hello Dolly ICx10
Freddie Mercury ICx10
Rinse and repeat
Valentines at The Harbor
COUNT-OFF & NAME-O-RAMA
PAX: Slushii, Bleep, Stingray
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
SSH IC x40, Underdog x30, Mountain Goat IC x20, Partner Pickle Pounder IC x10
THA THANG:
Mosey to top parking lot
Set 1 “Dating” (How you doin’?)
2 Minute Overhead Coupon Hold
14 Overhead Coupon Presses
14 Squats
14 Skull Crushers
Set 2 “Couples Hot and Heavy” (Heart racing, you make my legs weak)
2 minute Overhead Ruck Hold then…
2 (yes TWO) Rounds of:
14 Coupon jump Burpee
14 Coupon Squat Thrusters
14 Overhead Coupon Lunges
14 Flutter kicks (4-Count, Coupon held up)
Set 3 “Struggles” (Grind through tough times)
2 Minute Overhead Coupon Hold
14 Elf on the Shelf
14 Coupon Big Boy Situps
14 Coupon Vups
14 Coupon Sky Pounders
Set 4 “Break-Up” (Throw arms up and quit)
2 Minute Overhead Coupon Hold
14 Coupon jump Burpees
14 Overhead Squats
14 Single Arm Overhead Squats (7 each arm)
14 Coupon Squat Thrusters
14 Coupon Swings
14 Overhead Coupon Lunges
MARY:
CIRCLE OF TRUST/BOM:
Valentines day is a day that at times can get big production, however we need to be dating our wives weekly. Don’t me that guy that only does because Hallmark says so.
Triangle Workout
COUNT-OFF & NAME-O-RAMA
PAX: Ant Man, Pitbull, Icebox, Stingray
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH IC x40, IST IC x30, Hillbilly IC x20, Cotton Picker IC x10
THA THANG:
Mosey to top parking lot
Partner workout:
Rd 1
P1 Sprint to each point of the outer tringle, 30 Ranger Merkins
P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)
Rd. 2
P1 Sprint to each point of the inner tringle, 30 Dips
P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)
Plank until all in
Rd 3
P1 Sprint to each point of the outer tringle, 20 Merkins
P2 15 Kettle Bell Swings, 15 Goblet Squats, 15 Overhead press
Round 4
P1 Sprint to each point of the inner tringle, 20 Alternating Shoulder Taps
P2 15 Kettle Bell Swings, 15 Goblet Squats, 15 Overhead press
Plank until all in
Plank until all in
MARY:
CIRCLE OF TRUST/BOM:
Gratefulness
Columbia Neckties at The Harbor
COUNT-OFF & NAME-O-RAMA
PAX: Stingray, Pitbull, Dr. Suess
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH IC x25, Arm Circles 10 IC F, Arm Circles 10 IC R
THA THANG:
Mosey the B Field
Colombian Necktie exercise:
1: On your hands
2: Kick out to plank
3: one arm to elbow
4: other arm to elbow
5: one arm straightened
6: other arm straightened
7: leg back in to tuck position
8: Jump up
Sprint to line 1, back home: 1 necktie
Sprint to line 2, back home: 2 neckties
Work up to line 14
Sprint to line 14, back home: 14 Squats
And work down till time.
105 Columbia Neckties done
Squats done: 69 Dr. Suess, 60 F150, 50 Stingray, 39 Pitbull
MARY:
Don’t Cross Mary IC x20
LBCs IC x15
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
The Harbor The Murph Benchmark 2020
COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Sally, Stingray, Icebox, Sweet Baby
QIC: F150
AO: The Harbor
F3 DISCLAIMER & WELCOME:
WARM-O-RAMA:
SSH IC x20
THA THANG:
Mosey to the playground and start the timer
The Murph
1 Mile Run
100 Pull-ups
200 Merkins
300 Squats
1 Mile Run
MARY:
None
CIRCLE OF TRUST/BOM:
As a start to 2020 some men make New Year’s Resolutions and fail to keep them beyond the month of January. My challenge to the PAX was to spend the month of January determining words that we see in men we admire, write those words down. At the end of January narrow the list down to one word and focus on that word to improve on this year.
MOLESKIN:
A lot of mummblechatter about running with a few elevation changes and how that must have changed outcome of the PAX. Overall everyone was focused on their time and workout.
ANNOUNCEMENTS:
1. Emergency contact form on Band.
2. Q Source meeting at lunch time.
Could’ve stayed on the Handball Court
COUNT-OFF & NAME-O-RAMA
PAX: Stingray, Oatmeal, Unicorn, Icebox
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH IC x20, IST IC x20, LBAC IC x20, Windmill IC x10
THA THANG:
Mosey to the corner across from tennis courts 25 merkins start, halfway, return
5x5x5 around playground. 5 laps, 5 pullups, 5 burpees
Mosey to Handball Court
Bear Brawls (partner resistant bear crawls) down and back
30 bicycle crunches
Duck walk down and back
30 bicycle crunches
Bear crawl down and back
30 bicycle crunches
Monkey Walk (monkey humper position holding ankles walk) down and back
30 bicycle crunches
Frog Jump down and back
30 bicycle crunches
Inch worm down and back
30 bicycle crunches
DMC
From the baseline Duck walk to each white line,,5 merkins, crawl bear back.
Mosey to flag
MARY:
Don’t Cross Mary IC x15
Oblique Crunches IC x10
Supermans IC x10
Plank little leg circles IC x20
V Ups IC x10
CIRCLE OF TRUST/BOM:
Hope
MOLESKIN:
ANNOUNCEMENTS:
- Q Source Tonight 6 PM Hillcrest Chick-fil-A & 11:30 Friday at Preston Center.
- Icebox Party next Saturday
- Relay Marathon December 15
- PAX Christmas Party December 15
Playoff Time in Texas
COUNT-OFF & NAME-O-RAMA
PAX: Stingray, Sally
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH IC x21; Cooper Head IST IC x20, Annies IC x20, LB Arm Circles IC x20
THA THANG:
Mosey to parking lot in front of LHHS
Bear Brawls (partner resistant bear crawls) 10 steps;
PAX 3 lunge walks backwards
Rotate
Length of the parking lot
Mosey to the B Field
DMC
From the goal line Duck walk to the 10-yard line, 5 merkins, crawl bear back to goal line.
Repeat to the 20, 30, and 40 yard lines increasing # of merkins by 5.
Tire Flip down the field and back (maybe just down)
Group 1 Flips, Group 2 does exercises then flip
8 Burpees, 6 Alternating shoulder taps, 4 Lt Dans, 2 Lt Danger (merkin at end of dan)
Mosey to Loading dock
Box Jump 2 sides of the Loading dock, 2 Rds.
Mosey to front of LHHS
Lunge walk to van, sprint to the steps of the front of the school
Bear crawl up the steps, at each landing 5 diamond merkins, crawl bear down 5 diamond merkins at each landing
Mosey to flag
MARY:
Don’t Cross Mary IC x15
CIRCLE OF TRUST/BOM:
We are all given natural talents by our Creator, how are we stewarding them in our work place and homes?
Cold Dora but not Miserable
COUNT-OFF & NAME-O-RAMA
PAX: Pitbull (FNG), Mulligan, Unicorn, Stingray
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
I am not a professional. You are participating at your own risk, and you are assuming the risk of injury. You are responsible for your own well-being; you could get injured (dark, uneven ground). You are 18 or older, here voluntarily, and you are not paying to be here. Know your limits and do the best you can. Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion. By working out with us today, it is assumed that you have read the disclaimer and notice on the website and accept the risks associated with working out here today. (http://f3nation.com/disclaimer-and-notice/)Does anyone have any questions or objections?
WARM-O-RAMA:
SSH IC x21; IST IC x20; Good Mornings IC x20, Annies IC x20, LB Arm Circles IC x20
One lap around the park
THA THANG:
Mosey to parking lot in front of the school
Catch me if you can, Diamond merkins and lunge walk.
Dora the explorer
50 Merkins
100 Squats
200 LBCs
300 Lunges
Using the thick rubber concrete expansion joints, jog to each one and do 10 reps of the following exercise. 5 expansion joints total.
Rugby Situps
Carolina Dry Docks
Mosey back to the flag
MARY:
Don’t Cross Mary IC x15
Wheel of Pain The Harbor
COUNT-OFF & NAME-O-RAMA:
PAX: Stingray
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH 20
Windmill 20
Arm circles 10 each way
Annie 20
THA THANG:
Mosey to the front parking lot of HS
Catch me if you can 10 Merkins
Mosey to B Field for a little Wheel of Death
PAX throws football and everyone sprints to where it lands.
PAX who threw takes a spin on the Wheel of Death for the exercise then on the number generator for reps.
RINSE AND REPEAT
Squats 20
Carolina 25
Merkins 21
Uptown 20
Ssh 7 ic
Rugby 13
Mountain climber 2 IC
Diamond merkins 19
Squats 1
Freddy 24
Plank jack merkin 12
Mountain 15
Arm circles 11
Flutter 13
Don’t cross 11
Parker Peter 9
Plank jacks 16
Mosey to steps in front of the school. 3 trips up and down.
MARY:
LBC 20
Sky pickle 20