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The Vulcan – 7/12/2018 – Mowers Made Us Modify

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27 PAX, including 2 FNG’s, hit the pavement for some Dora’s with Ping.  Welcome Stan and Cat Lady.

Warm Up

SSH x 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 15 in cadence

Squats x 35

Merkins x 25

 

2 Lap mosey 

Dora – Sprint slab by amphitheater

50 Burpees

100 Merkins

150 Dutch Skaters

200 Delivery LBC’s (wide leg)

250 Raise the Roof

300 American Hammers

350 High Knees

30 Burpees 

 

Plank to “can’t wait to be king”

10 Burpees 

Lt. Dan & The Death Star – 6/30/18

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16 PAX and 1 FNG (Riff) showed up for a pre-July 4th workout.  Weather was 76 degrees with 132% humidity.  The fact these gentlemen showed up to do the hard thing is a testament to F3.  Fun was had by all and along the way men got better.  As always, I tried to provide everyone their money’s worth with a total body workout.  Details below…

Warm Up

  • Willie Mays – 20
  • Right over Left – 10
  • Left over Right – 10
  • Ray Lewis – 20
  • Side Straddle Hops – 43
  • Freddy Mercuries – 20
  • Squats – 20
  • 4 x 4’s – 8

Mosey to Ridge Rd.

  • Lt. Dan from Mayfair Dr. to Roseland Dr.
  • Bernie Sanders from Roseland Dr. to Shades Park Dr.
  • Run from Roseland Dr. to Kensington Rd.
  • Lt. Dan from Kensington Rd. to Mayfair Dr.

Mosey to The Vulcan

Split into two teams

  • Death Star – 8 Cones where each team did 30 merkins individually for a total of 240
  • Dips – 43
  • Incline Merkins – 18
  • Dips – 43

Finale

  • Side Straddle Hops – 43
  • Star Plank
    • 1st PAX to drop – 10 Burpees
    • 2nd PAX to drop – 20 Merkins
    • 3rd PAX to drop – 30 Squats

Circle up. Announcements. Name o Rama. Prayer. Lead on 3.

 

Screaming Shoulders Workout

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Intro

Warmup – 15 SSH, 10 Smurf Jacks, repeat; Willie Mays, Copperhead Squats x 20

Grateful Dead x 5 rotations

Index Card workout (index card with randomized order of 9 exercises given to each pair of pax.

  1. Bear Crawl Maze
  2. Lunge up and across hill then backward lunge down
  3. Jog 1/2 lap, sprint 1/2 lap
  4. Share 1 prayer request
  5. 1 legged wheelbarrow 25 yd each
  6. 2 legged wheelbarrow 25 yd each
  7. 60 dips each
  8. Crab Walk 50 yd each
  9. 40 squerkins each

Circle up for 6 minutes of Mary including flutter kicks, Weezy Jeffersons, LBCs, reverse crunches, Mountain Climbers, Hundreds

10 Prisoner Cell Merkin Burpees

Walk- On Waterfall to end

Circle of Trust, announcements, praises, prayer, lead on 3

2018-06-05 @ The Vulcan: 40 Minutes of Hell + OT

/ f3peaches / Leave a comment

The tease of Nolan Richardson did not go unfulfilled. 30 PAX gathered at Homewood Central Park for The Vulcan AO at 5:30 to get better. What followed:

Warm-ups:

  • 25x side straddle hops
  • 25x prisoner squats
  • 15x willy mays
  • 25x ray lewis

0.8 mile mozy with 2 stations of 10x burpees to Edgewood Elementary

Modified Nolan Richardson 40 minutes of hell:

  • Partners split reps while there was a +/- 40 yard back peddle, bobby hurley, and jog back
    • Pull Ups: 2x max each
    • Squats: +/- 150
    • Big Boy Sit Ups: +/- 100
    • Merkins: +/- 125
  • Little Baby Arm Circles and Ray Lewis for for a 100 yards walk

0.8 mile mozy with 2 stations of 5x burpees back to Central Park

Captain Thor – 1:4 Ratio of Big Boy Situp to American Hammers – Completed 5:20

Ended to Bring Sally Up with Merkins