Saturdays are GREAT AGAIN!!

Date: April 6, 2019

AO: Armada

Pax: Dr. claw, Oregon Trail, Braddock,

WaterBoy, macaroni, Pope, Shoota, Zamboni (Jax Pax), BloodClot, Bartman (QiC)

Beautiful morning at Armada...mild temps, pax rolling in! YHC encouraged by the turnout...Saturday Braddock rolls in! Dr. Claw makes 10 pax...double D’s at Armada!

YHC throws out disclaimer, and a proper warmup consisting of:

10 Good mornings (OYO) 10 tempo Merkins (IC), 15 IPs (IC) 20 SSH (IC) 10 WMH...10 more Good mornings OYO in honor of 10 pax. MC on fire already...longest warm-o-Rama ever.

Mosey over to the open field...

THE THANG!

1/2/3 minute continuous movement drill w/ 2 burpees (karaoke right/left, backpeddle, sprint forward).

Next up over to the little

black wall..

Plank walk right around jungle gym, 5 irkins each time Q says down, plank walk left 5 irkins when Q says stop

Mosey over to the swingset for...

Swing set for 15 rows/10 burpees, 10 rows/5 burpees, 5 rows/3 burpees

15 swerkins/15 squats, 10 swerkins/10 squats, 5 swerkins/5squats

Round 2 of the plank walk right around jungle gym, 5 irkins each time Q says down, plank walk left 5 irkins when Q says stop.

Partner up for some DORA1/2/3 - 50 burpees, 75 merkins, 100 LBCs

Mary consisting of Laney Lous (60 sec count), 10 Dying Cockroaches IC, 30 Pam As OYO, Flutter kicks 30x IC, low plank 60sec.

Name-o-Rama, count-o-Rama, BOM...we out!

Lots going on this week Pax...Shootas house for the National Championship, Tuesday morning 3rdF at Spicolis office, Franktown OpenHeart graduation Wednesday night! Plenty of 2nd & 3rd F opportunities!

get some!!!

YHC,

Bartman

IT FEELS LIKE THE FIRST TIME!

AO - Fire Pit

QiC - Oregon Trail

PAX 16 - Braddock, Shoota, Lump, Zoolander, Skud ROW, Dodger Dog, Loveboat, Poodle, TungPo, Fooseball, Waterboy, Hackface, Macaroni, Hoser, Dr. Claw.

What a day to go out and get some!!!!  Proud of all of you for showing up and pushing.

Leading fit men in exercises is NOT my specialty but there was a need, and I felt led to rise up. Strap in and Push!!!!  Pulled out the exicon for some inspiration, but gotta get that core stretched out so we had to start off with…

Good mornings - 10 OYO

Willy Mays Hays - 10 OYO

Warm-O-Rama

SSH - 50

Imperial Walkers - 30

Bat Wings - 3 is 1 (20 reps per) forward arm circles, hold with arm extended out, backwards arm circles, hold, seal claps, hold, overhead claps

The Thang 

Bataan Death March to the common area/courtyard - 2 teams due to the strong turnout!!!

Indian run…. Last in line drops for 5 burpees, sprints back to group, tags the last member and goes to front while the tagged member drops for 5 burpees... rinse and repeat to courtyard/common area.

Huddle up on one side of wall for some Dan Taylor’s (1 squat 4 lunges) and Crowd Pleasers (1 merk:1 groiner) up to 5:5 and back down to 1:1 with Dan Taylor’s in between. Let’s not forget the 10 irkins and derkins at each wall.

Bataan Death March back to school to prepare for the falling of the…

Wall of Jericho

7 exercises, 7 reps each and a lap around the school. Rinse and repeat 7 times….

The 7 exercises chosen - Daniel Son’s, Surfees, Dying Cockroach, Gas Pumps, American hammers, J-Lo’s , Mountain Climbers, then lap the Pit...

We got to the 4th lap as time expired so we didn’t conquer the wall but we DID push and we DID grow.

Moleskin -

I’m a few months in.  I'm an encourager, an influencer, but a leader???  Maybe...  Getting to know each of you a little at a time every step of the way has been a joy. We all have a story and life is a journey full of all the things…. Embrace your moment and push through. F3 rocks!!!! You all kick my ass and I love it!!!! I’m grateful for it and I’ve seen tremendous growth in a very short amount of time… Simple reminders for all us as we keep digging in…

-No growth in the comfort zone

-Push… if you don’t you are only cheating yourself

-Iron sharpens Iron

-Activity is better than no activity…

I was honored to lead you men today. I don’t mind working out but I’ve just scooted by with minimal activity over the years and I have never been a ‘gym rat’. Instructing and leading an exercise routine is not comfortable to me but there was a need so I said yes. I’m glad I did and I encourage others to keep pushing. You all encourage me. Leadership takes on a variety of forms and I’m excited for what’s stirring inside of me and I trust and know that it’s happening with all of you as well.  Just listen and act...  Do not ignore. Do me a favor. Let’s keep shining the light. People notice and take the time not to miss moments. Be proud of yourself and love those in your path and remember that we can always be a positive influence.  Ain't nobody gonna shade our shine!!!!

Onward!!!

- Oregon Trail

Been Hangin' Around

AO: Jimmy

Pax: 9 - hackface, lump, shocker, poodle, shoota, waterboy, oregon trail, topspin, Gig'em

QIC: Gig'em

Conditions: superb for getting uncomfortable

Warmarama - SHH, WMH...oh this Oregon Trail...set your alarms rookie. two is one. one is none. plank jacks, mosey to b-ball court.

Thang: Pain variety pack

max burps in 90 seconds. Never stop never stopping! To the playground for a little "hangin' around." Ode to counting crows. Pullup with 20 sec hold at top, 10 WWI's, 15 Diamonds - rinse and repeat 3x. Back is pretty tender as i write this at 9pm. mosey to track.

Crawlbear up hill. 7 180 burpees. bear crawl back down. 20 squat jumps at bridge/12 clap merks Rinse and repeat. 5 burpees. Lap around track all out. Way to push men. Crawl bear back up hill. partner plank burps x8. One partner planks. The other performs burpee and side jumps over planked partner and performs another burpee. jump back over until 8 burps completed (switch roles) *Our Vertical leaps were ranging from 2 - 8 inches...maybe 9. Pax stretching and getting it done though. Q loving it. Mosey back to playground for more hanging around.

Dead hang knee tucks x 15. 1 min plank. 15 diamonds. Repeat all three exercises 3 times. Lot of hollerin' and carrying on ... some of us may be spending too much time tracking our final 4 brackets. Mosey to tennis quarts. combination of lunges, burpee broadjumps, burpees, canery hops, bear crawls...sucky stuff.

Mary: american hammers (poodle) knee to op elbow plank (topspin) 4x4's (Oregon Trail)

We out...

Moleskin: Always an honor to lead you men. Appreciate the effort. Way to wage war on mediocrity. Lots of stuff coming up next week. Watch for shoota's comms. Pray for one another. I need it. We need it. And many men in Franklin need us. Stretch. EH. Rinse and Repeat - Gig'em