F3 New Orleans

Author: billbass

  • Post Monsoon workout (had a big rain last night)

    December 12, 2020,

      

    F3 Credo: Leave no man behind, but leave no man where you find him.

    7:00am.  Gave the Disclaimer.

    Everyone carries their coupon everywhere today so all moseys are coupon moseys. Didn’t have my winkie today. The exercise list might not be exact.

    WARMUP

    Stretch.  Feet spread 3ft. apart.  Point both hands to far left side till Q says to stretch to another point, about 20-30s.  Stretch left then center then right.  Repeat

    Side straddle hops

    Mosey to exercise bars.

    Using low bars or benches.  We did “Ranger Irkins”. That is, your hands are far below the usual location which is straight in front of your shoulders.  That is, hands will be  nearer to your waist.

    Coupon Mosey to next intersection circle on the concrete path.

    The Thang

    Slow, very wide, arm circles.  Done properly, these will seriously flex muscles.  If you aren’t feeling it you aren’t doing it right.

    Abe Vigoda A variation on the Windmill.  Plank position. Point left hand to sky. Then right hand to sky.  A variation on the Windmill, which is performed much more slowly and with more stretching (aka “Old Man Style”).

    Mosey to Sundial through the water. The heavy rainfall made our walking path near fully under water.

    Indian Run on the sundial walls.  Everyone space out around the wall. Had 4 on each wall.  Starting on inside of wall.  Step onto wall. Step down onto outside of wall. Next step back on wall then step down inside the wall.  Do this making progress around the wall.

    Lunge press counterclockwise. On every lung press your coupon over your head.

    Mosey to far north pavilion

    Jim Braddock exercise

    Ever see the movie Cinderella Man? This one is named after the heavy weight champion during the Great Depression in the 1930’s who eventually went on to fight in WWII. You start with a WWII sit up, and up top throw a RH hook and a LH uppercut then go back down. Come back up and do the same with the left side. Rinse & repeat to the Q’s desire.

     

    Coupon rotating hand off. Skill, coordination, hand grip strength and several muscle groups

    Coupon Drag: starting at the sidewalk and on hands and knees. Crawling out to a mark about 60 ft. away, dragging your coupon all the way, alternating hands.

    Rolling Merkins: Face down as in a merkin. Go up and position your right hand/arm across your chest till your bicep touches your chest.  This will look like you are pointing to your left.  Roll down onto your right shoulder and roll all the way over till you are face down again. Do another Merkin. This time, position your left hand/arm across your chest till your bicep touches your chest.  Do the same kind of roll to your left. Repeat. Works best after a heavy rain and in a low place.

    Mosey with our coupons to the next intersection near the parking lot.

    Boat/Canoe  The Boat position would be while on six with legs pulled up to chest and arms beside body. Canoe is when legs and back are straightened while keeping both off the ground. Q calls out Boat or Canoe.

    Jane Fonda.  side leg lifts left side and right side

    LBCs

    Circle up for Count-O-Rama –  _ Pax

    Name-O-Rama. 

    COT Circle of Trust.  Bring it in tight for a sweaty  Ball of Man!!         4

    TAKE A PHOTO!

    PAX: Doghouse, Duracell Holiday, Oscar, Nature boy, Joizey, Sparky,  Twinkletoes, Worms

  • JUST A WEE BIT COOLER

    F3 Credo: Leave no man behind, but leave no man where you find him.

    7:00am.  Gave the Disclaimer.

    Don’t you just love those customized Coupons? And those whiter than white legs! They glow in the dark.

    Probably got my events out of order but now that I’m 60! you have to forgive me!  I can play the old-man card now:)

    Everyone carries there coupon everywhere today so all moseys are coupon moseys.

    Mosey’d to the NW walking track intersection for warm ups.

    Slow, very wide, opposed Ferris wheel arm circles with arms always opposite one another. One up, one down etc.. If you aren’t feeling it you aren’t doing it right.

    Mosey’d to the center of the big green field

    Abe Vigoda A variation on the Windmill.  Plank position. Point left hand to sky. Then right hand to sky.  A variation on the Windmill, which is performed much more slowly and with more stretching (aka “Old Man Style”).

    Finger tip walkouts.  feet spread wide, touch ground in center, walk out, walk back

    TRUNK Stretch led by Twinkletoes. Went around clockwise and counterclockwise.   Stretch torso to far to left. Upright. Right upright, back upright forward upright

    Handcuffed squats (squat with hands behind back)

    toe touch stretches, feet together, touch ground in center

    toe touch stretches, feet together, touch ground to the right

    toe touch stretches, feet together, touch ground to  the left

    high knees while holding your coupon.

    Coupon Mosey to the SE intersection

    Love your coupon. On your back. Hold coupon at arms length above your face. Lower coupon to your face.

    Coupon rotating hand off. Skill, coordination, hand grip strength and several muscle groups

    Sky reach lunges.  Bring arms overhead while doing every lunge

    Coupon Merkins: Hands on coupon doing a Merkin.  Rt. Hand on ground. Left on coupon. Do Merkin.  Two hands on coupon. Then  Left hand on coupon. Right on ground. Do Merkin

    Imperial Walkers, carrying our coupon while going in a circle while

    Counter clockwise lunges walking forward and in a circle with a coupon.

    Clockwise lunges walking backward and in a circle with a coupon.

    Mosey to sundial

    Plank Jacks.  Side straddle hops but hands on ground

     Bobby Hurleys. Pat ground in front of your feet then go for a jump shot

    Circle burpees. Everyone stand at perimeter of the 25 foot Brec circle, spaced equally all the way around the circle. Goose step counterclockwise 4 steps.  There do 5 burpees.  When finished goose step back to original location and do 5 more burpees.

    Peter Parker Burpees.  Plank position and with heads all about 6 feet apart, in a circle (all feet pointed outward). Do 3 burpees.

    Mosey with our coupons to the next place.

    Side stretch walk to the right, with your coupon

    Side stretch walk to the left, with your coupon

     Merkin  “M I D” variations. Merkin. Irkin. Dirkin.  5 each, 3 times

    First Sirkins.  Using the 2 ft. wall around the sundial.  Put right hand on the wall. Chest facing to the left, not face down.  Do a merkin with one hand. To modify I offered to do this from a position with one or both knees on the ground instead of the feet.  Did about 5 and then did left arm.  Tougher than a Merkin.

    Irkins on the wall.

    Dirkins on the wall.

    Merkins

    Backwards mosey to the next location. Not too much moseying here. Most seemed to just walk backwards. Kind of a trip hazard carrying the coupon.

    Got down on our six.  10 LBCs

    Belly to the sky. On six. Feet 24” apart. Shoulders stay on ground. Lift mid section high as possible and hold.

    Jane Fonda side leg lifts left side and right side

    Fredie Mercurys very slo mo style

    Yoga Mary. Anyone remember how?

    Circle up for Count-O-Rama –  9 Pax

    Name-O-Rama. 

    FNG’s Named – New FNG today is

    COT Circle of Trust.  Bring it in tight for a sweaty  Ball of Man!!

    TAKE A PHOTO!

  • Coupons, coupons, coupons

    Coupons, coupons, coupons

    May 16, 2020,  

    F3 Credo: Leave no man behind, but leave no man where you find him.

    Using coupons today, each with a 6 ft rope tied to the coupon, for a surprise exercise

    7:00am.  Gave the Disclaimer.

    Several warm up exercises at the flag led by CAT5 side straddle hops and Al Gores while I was detained a minute  (With a couple extra men today I had to go to my supply cache to get more rope so CAT5 took over, seeing the need and taking over. Glad for his watchful eye.)

    12- Ferris wheel arm circles with arms always opposite one another. One up, one down etc..

    coupon mosey around the track to the first big round intersection circle over to the right, past the taped off exercise bars

    New exercise. Coupon rotation, on a rope

    Finger tip walkouts.  feet spread wide, touch ground in center, walk out on fingertips, walk back to a point between your feet. Did 10 reps

    TRUNK Stretch led by Twinkletoes. Went around clockwise and counterclockwise.   Stretch torso to far to left. Upright. Right upright, back upright forward upright

    Handcuffed squats (squat with hands behind back)

    toe touch stretches, feet together, touch ground in center

    toe touch stretches, feet together, touch ground to the right

    toe touch stretches, feet together, touch ground to  the left

    Its COUPON TIME

    Coupon mosey to the next location

    high knees while holding your coupon.

    Love your coupon. On your six and on your back. Caution is urged to avoid dental work damage and busted lips.  Hold coupon at arms length above your face. Lower coupon to your face and kiss the coupon. Did about 10 reps.

    Coupon rotation hand off. (see video in this post) Skill, coordination, hand grip strength and several muscle groups are used. We had 6 of the 8x8x8 coupons and the real men had the 8x8x16” size.   Each has a coupon tied to a rope which extends about 3 ft. from the coupon.  Feet spread about 3 ft apart.    We did do extra distancing here, not because Covid goes further than 6 feet on Saturdays but because if someone lets the rope slip we don’t want anyone else to catch the coupon with their foot.   A demonstration proved that if you let the rope go the coupon doesn’t go too too far away.   Everyone is to swing the coupon around in a circle around  their position, with the coupon at about 6-12” above the ground. When the coupon goes half way around the body you grab the rope with the other hand, behind your back, and continue the swing behind you.  The coupon goes round and round your position.  Gets more executive as time goes on.  Extending the rope makes the circle, and the time, longer per revolution.  Did about 10 circles in clockwise and counter clockwise directions.  No deaths occurred.  WATCH THE VIDEO ATTACHED. This was fun.

    Sky reach lunges.  Arms overhead, supporting the coupon, while doing lunges. Went in a counterclockwise then clockwise circle.

     Imperial Walkers, more or less, carrying our coupon of course, while moving in a circle while.  Went in a counterclockwise then clockwise circle. 

    Counter clockwise circle walking forward, doing lunges with a coupon.

    Clockwise circle walking backwards lunges with a coupon.

     Abe Vigoda A variation on the Windmill.  Plank position. Point left hand to sky. Then right hand to sky.

    Plank Jacks.  Side straddle hops but hands on ground

     Bobby Hurleys. Pat ground in front of your feet then go for a jump shot

    Peter Parker side step.  Plank position and with heads all about 6 feet apart, in a circle (all feet pointed outward). Take all steps to the right.  At some time, I’ll reverse the direction.  

    Walk Mosey with coupons back to the flag area for some marys 

    Yours truly was slow on the mosey back to the flag. Doing about as much walking as moseying.  The Pax dutifully planked while waiting.   

    Jane Fonda side leg lifts left side and right side

    CAT5 leads Fredie Mercurys 

    I didn’t take this in my notes well. I think it was Naturboy who led some of the Mary exercises here at the end.

    Circle up for Count-O-Rama –  8 Pax.  Biggest group in weeks!

    Name-O-Rama. 

    COT Circle of Trust.  Bring it in but not so close any more, tight for a sweaty  Ball of Man!!  More sort of a carousel of man.

  • Beautiful morning at the Knoll

    February 1, 2020,

    Starts with a cool clear morning about 47F.

    7:00am.  Gave the Disclaimer amidst all the jovial banter this morning. Everyone enjoying seeing each other again and enjoying the day.

    Warm up exercises where the flag is supposed to be. Had no flag today. Neither of our usual flag keepers were there today.

    12- arm circles.

    mosey around the track to the first big round intersection circle

     toe touch stretches, feet together, touch ground in center

    Al Gore squats while holding your coupon

     high knees while holding your coupon.

    Love your coupon

     Side Straddle Hops while rotating clockwise at the same time.

    TRUNK Stretch led by Twinkletoes. Went around clockwise and counterclockwise.   Stretch torso to far to left. Upright. Right upright, back upright forward upright

     Imperial Walkers while walking in a circle while carrying our coupon.

    Counter clockwise lunges walking forward and in a circle.

    Counter clockwise lunges walking backward and in a circle.

     Abe Vigoda A variation on the Windmill.  Plank position. Point left hand to sky. Then right hand to sky.

    Plank Jacks.  Side straddle hops but hands on ground

     Bobby Hurleys. Pat ground in front of your feet then go for a jump shot

    Circle burpees. Everyone stand at perimeter of the 25 foot Brec circle, spaced equally all the way around the circle. Run to the opposite side of circle and there do 5 burpees.  When finished run back to original location and do 5 more burpees.  Did this 4 times.

    Rotating Peter Parkers.  Plank position and with heads all about 6 feet apart, in a circle (all feet pointed outward) .  Instead of the usual Peter Parker we all walked on hands and feet in a clockwise circle. Then reversed and went in a counterclockwise circle

    Moseyed with our coupons to the sundial.

    Forwards stretch walk

    Backwards stretch walk

    Did several variations of Merkins.

    First Sirkins.  Using the 2 ft. wall around the sundial.  Put right hand on the wall. Chest facing to the left, not face down.  Do a merkin with one hand. To modify I offered to do this from a position with one or both knees on the ground instead of the feet.  Did about 5 and then did left arm.  Tougher than a Merkin.

    Did Irkins on the wall. Did about 12

    Did Dirkins on the wall. Did about 12

    Got down on our six.  Did about 10 LBCs

    Then did about 15 Jane Fonda side leg lifts left side and right side. Not near so many as Nature Boy had us do a couple of weeks ago!

    Then we did about 15 bicycles in  the air

    Yoga Bear led us all in a new exercise called the Yoga Mary. It was beautiful

    Walk moseyed to the flag location for

    Circle up for Count-O-Rama –  7 Pax

    Name-O-Rama. 

    FNG’s Named – New FNG today is “Sparky” (Griff). 

    COT Circle of Trust.  Bring it in tight for a sweaty  Ball of Man!!

    Dang. Forgot to take a group photo.  Not on my game when I’m tired. It was a difficult for some this morning and easier for others.

  • F3 at Stand Courageous event

    January 11, 2020,

    Special event location. Held at Jefferson Baptist church for the Stand Courageous event (instead of the Knoll).

    Got a few pics today. Enjoy.




    F3 Jefferson Baptist workout Bobby Hurley 1-12-2020, 00027

    The FRA with Tony Perkins produced a men’s conference and its being held here at Jefferson BC January 10-11.  We set up a demonstration table at the entrance of the event where we showcased brochures about F3, F3 cards, F3 coupon cinder blocks and Moneycat created an excellent 3 minute video about F3 that looped during the times men were entering or during breaks in the event.  We handed out about 250 brochures.  The leaders of SC read a promotional message about F3 and also invited men to show up for the F3 event to be held at 7:00am Jan. 11. Many men took notice and talked with us during the event.   With the excitement and the storm my exercise list probably isn’t perfect. Forgive me.

    Moneycat volunteered to step out of the exercise and operate the camcorder capturing some wonderful footage of the beatdown in the storm.  Award winning documentation.

    F3 Credo: Leave no man behind, but leave no man where you find him.

    7:00am.  Gave the Disclaimer.

    mosey around the parking lot to warm up.

    Warm up exercises.

    12- arm circles.

    14 toe touch stretches, spread feet, touch ground in center

    Al Gore squats

     high knees

     Side Straddle Hops

    Torso Stretch.   Stretch torso to far to left. Upright. Right upright, back upright forward upright

     Imperial Walkers.

    It started raining some but most importantly the lightning started to get very close so we moseyed over to a portico on the east side of the building.  PERFECT timing for the storm.  At about 7:15 it became very dark and the wind kicked up to about 50 mph and the hard rain was going sideways like Forest Gump’s rain.  It was beautiful.   I wanted us to work out in the downpour but felt the lightning took precedent.  I’m sure some woiuld have stayed out there with me but wasn’t willing to ask the men to be running lightning rods that day.  We had to step out of the way a few times to let men get out of their cars under the portico.

    Counter clockwise lunges walking forward and in a circle.

    Counter clockwise lunges walking backward and in a circle.

     Abe Vigoda A variation on the Windmill, which is performed much more slowly and with more stretching (aka “Old Man Style”).  Plank position. Point left hand to sky. Then right hand to sky.

    Plank Jacks.  Side straddle hops but hands on ground

    Moneycat led Bobby Hurleys.

    CAT5 led the burpees.

    Peter Parkers. Like mountain climber but legs go out to each side, not straight behind

    Suicide Burpees back and forth across the portico

    Forwards stretch walk

    SUICIDES.  Set up a long starting line for all to stand on.   

    Catalina Wine Mixers IC x 10.  Starting in plank position, go down onto each elbow into a chilcutt. Last arm down becomes the first one to go back up into a plank. Then do a merkin. That’s 1.

    (Chilcutt.  An elbow plank. All elbows and no discernible movement)

    Patty Cake Merkins,

    Bobby Hurley’s.  (Do a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot.)

    Split-Irkins Do an Irkin but with your feet as far apart as you can manage.

    Freak Nasties

    COT Circle of Trust

    Circle up for Count-O-Rama –  ____

    Name-O-Rama. 

    FNG’s Named – New FNG today is “Sparky” (Griff). 

    Welcome our newest member!

    Bring it in tight for a sweaty and rainy wet  Ball of Man!!

    Took some group photos as well as the great videos!

    Worms, Moneycat, Side Effects, Twinkletoes, Duracell, Yogabear, Sparky, Nature Boy, CAT5 and Banjo.

  • morn of the perfect temperature

    November 30, 2019. 55 degrees

    F3 Credo: Leave no man behind, but leave no man where you find him.

    Introduction of the Q.  Then the DISCLAIMER.

    mosey to the sundial we circled and did warm ups.

    WARM UP

    14- slow but intentional, FULL arm circles forward then backwards

    14 toe touch stretches, spread feet, touch ground in center

    12 Feed me Seymore while doing high knees – (Little Shop of Horrors)

    15 – Side Straddle Hops

    12 Torso Stretch.   Stretch torso to far to left. Upright. Right upright, back upright forward upright

    10 – Imperial Walkers

    10 – Abe Vigoda A variation on the Windmill, which is performed much more slowly and with more stretching (aka “Old Man Style”).  Plank position. Point left hand to sky. Then right hand to sky.

    10 – Peter Parkers. Like mountain climber but legs go out to each side, not straight behind

    Mosey to another exercise bars area for the Thang

    10 – Divide group into 4. Each group does one exercise and then we rotate to the next station.  Freak nasties. Step up and down on your choice of the 3 pedestals, pull ups, Irkins

    5 –  Burpees

    15 –  Bear Crawl Merkin. 4ct exercise. Start in bear crawl.  3 count crawl with the 4th step being the merkin. Hands should be staggered during merkin and if done correctly will result in each hand being staggered forward on opposing reps.

    Mosey over to a new area.   

    Catalina Wine Mixers IC x 10.  Starting in plank position, go down onto each elbow into a chilcutt. Last arm down becomes the first one to go back up into a plank. Then do a merkin. That’s 1.

    Chilcutt.  An elbow plank. All elbows and no discernible movement

    Bobby Hurley’s.  (Do a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot.)

    Patty Cake Merkins,

    Split-Irkins Do an Irkin but with your feet as far apart as you can manage.

    Plank Jacks

    Circle up for Count-O-Rama –  ____

    Name-O-Rama. 

    FNG’s Named –

    COT Circle of Trust.  Whats new in everyone’s lives

    Bring it in tight for a Sweaty Ball of Man!!

    Took some group photos.

  • Spring cooler days begin this morning

    F3 week for work out.   Sugars pick your poison. Elapsed time scoring.

    Awesome workout today men.  I’m recovering but feeling stronger all over. Found more of those unknown muscles again.

    Delivered the disclaimer. Welcomed our FNG Jordan this morning. Guest of Duracell.

    7 posted today.

    Feeling special with these beauties.

    pre workout yammering about the fun we are going to have this morning with these rocks. Moneycat getting his camera and tripod ready for videography today. Our FNG for the day fitting right in with everything. Jordan “Miyagi” the Mass Comm master

    Beautiful morning and it was only in  the low 70s and clear. Got a little sun tan this morning. Only a few cross country runners out this morning, unlike in the past weeks. No fund raiser walk a thons today.  Visited with our old friends the dog walking exercise group guys. All of them are always pleasant and friendly.

    Moneycat hurt his back but was kind enough to come out and be our videographer this morning.

    Marked out 100 yards across the pasture.  Found that  its about 110 yards from the shovel flag area concrete path to the far side by the oak tree to the right of the sundial. We marked out every 50 feet for the 100 yards for reference.

    Did a little warm up by moseying around the track to the right. How else? Who runs to to the left? Just an observation for the day. Everyone at this park runs counterclockwise like there’s a rule for it. We moseyed out to the sundial and then cut straight back to the Shovel Flag. There did some arm circles and then began our “Pick your poison” routine for the day.

    Doing three rounds for time. 

    100 cumulative markings and or squats. 

    100 yard out and back coupon carry, 200 total yards. 

    100 cumulative coupon swings and or Bonnie Blairs. Do it the easy way. One leg equals one rep. 

    100 yard out and back coupon Carrie, 200 yards total. 

    100 cumulative coupon thrusters and or traveling lunge steps. Easy way. One leg equals one rep. 

    100 yard out and back coupon Carrie, 200 total yards.   

    Many of the blocks now have the fancy F3 logo painted on them so they “weigh less” now:)

    We used both the 30# and 9# half cinder block coupons this morning.  Some of us skinny old people, and young people, have trouble with a 30# coupon. 30# is a serious weight to be running around the field with and swinging here and there.   

    Not sure why a half block only weighs 1/3 the weight of a full block.

    Did some impromptu stenciling of the F3 logo onto Duracell’s blocks there in the parking lot. Its an easy paint job with the stencil! Hoping to officialize more blocks next week.

    Had our namorama and count off for 7 heroes today.

    COT circle and pray to the One who makes us what we are giving thanks to Him for it all.

    Good work men!

  • Warming up at the Knoll, BR

    Had our howdys and the disclaimer.

    Had a good workout this morning. Began with a long set or warmups near the flag location. Then ran a mosey half way around our usual track, ending at the sundial. Did a variety of more exercises at the sundial. Mosey’ed to the top of the hill where we ran a plethora of runs up and down the hill towards the creek. Did merkins at the bottom and burpees at the top, all in ever decreasing numbers. Ran 5 laps up and down. Moseyed to the soccer field and did suicides to the 25 did merkins, 50 did situps, 75 did something else and 100 did squats. Mosey’ed back towards the flag location exercise bars foundry. Divided up into pairs. Did 100 pull ups or 100 situps in pairs. Chatted with the other group that starts out there at the foundry.

    Did a bunch of Marys and Jane Fondas there at the flag location. Finished up with our call for needs and then ending prayer. Everyone had places to go this morning so no coffeerama. Worms

  • Cool, wet foggy morning. Two groups met today

    April 6, 2019. 

    Showed up at 6:45 and no one else showed until 7:10. By that time I’d already made a deal with Dennis that I might just work out with them this morning.  Dennis and his group have been meeting near us at the Knoll doing their exercise routine. Shangeaux’s daughter sometimes works out with them. We all greet each other every Saturday and enjoy his dogs that get so excited when the run or when the stop running.

     Then Big Easy showed up and then Banjo and then about 8:00 Shangeaux miraculously found us way out in the far east end of the park where we’ve never been, and stayed the course with us.

    Since our group was small we just decided to work out with Dennis, Paul and Gerald and of course Dennis’ 3 dogs, today.   Dennis seems to be their exercise leader. Since I had asked to join him I opted to let him lead his group and we would just try to go with his lead.  He moseyed us all northward on the walkway toward the bridge where we store all our coupons in the creek. We crossed the bridge and went NE towards the tennis courts. There we did a variety of lunges and skips, both sideways and forward and then backwards. We did Kariokes back and forth from the big oak tree to the concrete pad with the water stub up.  We eventually ran all the way to the building to the East with the water faucets, near the playground equipment. Rested there a minute. Then walked from their to a place at the far East edge of the park, beyond the soccer field. From there we did a variety of relay runs from a point on the trail to the south near a green carpeted exercise spot about 10×8 feet. Did a variety of exercises on that green mat.  Then did more relay runs back and forth along that eastern end of the running trail, which is also very near Highland Road.  Ended with a full tilt run from the a point along the creek to the nearest picnic table pavilion which is about ¼ mile away.  We then all walked back to the parking lot pavilion.  We did not have our usual COT or namarama since we really just joined their group for the morning. 

  • Its a fine morning to get better

    The Scene: 

    The Knoll

    Conditions: 

    A nice 65-degree morning, thankfully no rain…yet

    Welcome:

    5 men posted, Snack Pack stopped by to encourage us. Could not post due to hand surgery.   Hats off for that act of kindness! Some men won’t get up to  exercise at all and he comes all the way out to the AO just to shake our hands. Now thats a friend

    Disclaimer: “I am not a professional trainer”

    Warm-a-Rama: 15 reps for all  

    SSH, Al Gore’s, Toy Soldier, Arm Circles both ways, Wind Mills, then mosey around track to benches for Freak Nasty and incline merkins. Moved to picnic tables for step ups.  Warm up complete

    The Thang:

    From the Movie Full Metal Jacket “This is my rifle. There are many like it but this one is mine. My rifle is my best friend.”  Well, lets just use a rock from the creek!

    This is MY ROCK!  Time to mosey to the creek for some Jacob’s Ladder.  Each Pax selected their rock to cuddle with for the remainder of the hour.

    Started at bottom of the hill, only to sprint to the top “with your rock”. At top we did set of merkins x 10 on our rock. Sprint down the hill, careful not to drop the rock. At bottom, we did Peter Parkers x10 then quickly gathered the rock for another sprint up the hill. Then it was time for 5 burpees’, then another sprint to the bottom for a final set of monkey humpers x 10.  20 second rest count!

    With you Rock! It was of on a mosey through the park trail to the football field to continue the Thang.  We paired up for relay.  One team member sprinted to the 25 while the other partner did merkins until they reached the 25-yard mark. Then that partner sprinted to them and did merkins while they made it to the 50, then repeated for 75- and 100-yard line. Rinse, repeat back the other way.  20 second rest count.

    Moseyed back to creek still holding our rock to carefully place them back for another day!

    Moseyed back to flag for some Mary’s:  Leg Lifts ¼ to full up position and down same for x 10, Baby Crunches x 15, scissor kicks x 15, Jane Fonda’s left and right x 10, finished with American Hammer x15.

    Count-o-Rama

    Name-o-Rama

    Prayers and request: asked for us to be leaders in our family and workplace. Prayed for our F3 brothers that were not able to be with us.

    After prayer we discussed the need to reach out to past participants, try to get them back out.