Blimpin
Q Sharkbait
Pax Flea & FNG High Ball
Warmup
SSH 50
IW 50
Copperhead Squats 30
Blimps with a Lap
Rinse Repeat ( I believe 5 rounds )
Mary
LBC’s 20
Gas Pumps 20
Bicycles 20
COT
Uncategorized
Lone Blimp
20190807
Q / Pax Sharkbait
Warm Up
2 Laps around the far Volleyball Court
SSH 50
IW 50
Copperhead Squats 50
Imperial Squat Walker 15
4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow.
The Thang
Double Shot of Jackees 20
Burpee Variation where after the Merkin, perform a plank Jack (first shot) and after recovery, instead of just jumping, perform a Jumping Jack or SSH (2nd shot)
Blimps
5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats. Rinse and repeat as needed. Can be done to cross a field or lot.
Sally Loves Burpees!
Tuesday July 23, 2019
Location: CHOP
Q: Chairman
PAX: Chattahoochee, Fireplex, Gump, Leatherman, Nugget, Ruxpin, Summit, Toy Soldier, Vanilla, Waterfall, & Ying Ying
Warmup: All IC 25 SSH, 18 Cherry Pickers
18 Moroccan Night Clubs, 18 Windmills, 18 Mountain Climbers
The Thang Mosey around the block
Bring Sally Up with Burpees on Up (30)
Mosey around the block
Burp & Merk Pyramid up to 10 and back down. Start with 1 merkin 1 burpee, 2 merkins 1 burpee, 3, …100 merkins 19 burpees.
Mosey around block
Cptn Therkin 1 Big Boy 4 American Hammers 5 Merkins, up to 5 Big Boys & 20 Double Count American Hammers with 5 merkins each time. Mosey around block
Brief message about F3 encouraging us all to win the 1st battle each morning by posting and how we all benefit from surrpunding ourselves with other HIM.
Number-O-Rama and COT.
Another Burpee Mile
20190731
Q Sharkbait
Pax Great Clips, Flea
Warm Up
SSH 30
IW 30
Copperhead Squats 30
Happy Jacks 6
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe.
The Thang
Mosey to Dust Bowl
12 Burpees
Mosey to Plaza
12 Burpees
Escalator
10 jump-ups, 20 burpees, 30 merkins, 40 squats, 50 lunge-walks. Mix and match as long as reps go up by 10. Sometimes followed by a lap around a parking lot.
Mosey to Dust Bowl
12 Burpees
Mosey to Flag
12 Burpees
6MOM 20 each
Flutter Kicks
Gas Pumps
LBC’s
COT
Spartan
Q Sharkbait
Pax Cleveland Rocks, Bruhaja, This One Time, Burgundy, Hogs Breath & Flea.
Warm Up
SSH 50
IW 50
Don Quixote 30
Spartan
100 Meter Run
10 Merkins
Walk back to start X30
COT
Cooped Again
Q Sharkbait
Pax Beach, Flea and Burgundy
SSH 50
IW 50
Don Quixote 30
Copperhead Squats 30
The Cooper
COT
WASH
20190717
Q Sharkbait
Pax Great Clips, Burgundy, Beach & Flea
Warmup
SSH 30
IW 30
Don Quixote 20
Copperhead Squats 20
Mosey to Dust Bowl
12 Burpees
Mosey to Plaza 12 Burpees
The Thang
The Wash
50 Werkins hand release
100 American Hammers
150 Step Ups
200 Hip Thrusters/Flutter Kicks
Mosey to Dust Bowl
12 Burpees
Mosey to Flags
COT
F3 ‘LAX’ (crab/bear soccer)
7/13/2019. Nugget on Q.
Warm up. 20 SSH. 15 windmill. 15 cherry pickers. Butt kick around half the circle, high knees other half. Right shuffle around half circle, left shuffle other half. Right karaoke around half circle, left karaoke around other half.
Mosey to middle school.
Start at first sidewalk (five total). Bear crawl to second and do 25 super squats. Lt Dan to third sidewalk and do 25 switch kicks. Lt Dan to fourth sidewalk and do 25 windshield wipers. Bear crawl to fifth and do 25 leg bicep curls each side.
An set. 10 big boys. 20 leg raises. 30 reverse crunches. 40 long arm crunches.
Do the same workout above except backwards, so we nurred where we lt danned and we crawl beared where we crawl beared.
F3 LAX (crab vs bear soccer. Split into teams. And everyone on one designated side of field (offense or defense) did crabwalk and the other side did bear crawl, switch every goal. (15-20minute game). Ended 5-4 with a ruxpin game winning goal.
3rd F on how to pray and the Lord’s Prayer Vs our prayers.
Mosey to AO. End in COT.
Good push HIM!
Burpee Heaven
20190713
Q Sharkbait
Pax Hogs Breath, FNG Bones, This One Time, Flea, Oilermaker DR, You Betcha and Chair Lift
Warmup
Side Straddle Hops 50
Imperial Walkers 50
Copperhead Squats 50
Don Quixote 50
The Thang
The Charles Bronson = 50 reps, 100 yard sprint, 30 yard Bearcrawl & Mosey back to the start.
50 Side Straddle Hops
Sprint 100 yards Bearcrawl 30 yards and Mosey back to the start.
50 Merkins- rinse repeat.
50 Burpees rinse repeat
50 4 Count LBC’s rinse repeat
50 Jump Squats rinse repeat
Mosey to stairs at the Library for Jacobs Ladder
COT
Turrets
20190710
Q Sharkbait
Pax Beach & Flea
Warmup
SSH 50
IW 50
Copperhead Squats 50
Don Quixote 50
Lap
Tha Thang
BLIMPS
COT