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Tammy Wynette & The Tunnel of Love- 8/22/18

/ jasonlrhodes / Leave a comment

Question – Is it possible to do an F3 workout with SSH’s and Merkins.

Answer – When Tammy and the Tunnel of Love show up then yes.

13 PAX and two FNG’s (Vince and VooDoo) were blessed to have perfect beat down weather.  As mentioned above, Tammy Wynette made another appearance while we got to experience the Carolina Dry Dock Tunnel of Love.  I’d be selling you short if I didn’t mention we did three routines of Lt. Dan.  The exercise that doesn’t hurt until 36 hours later when you six and quads are burnt out.

Oscar really does look like Oscar (Office Space)

Warm Up

  • Imperial Walkers – 25
  • Sumo Squats – 25
  • Frankensteins – 25
  • Star Plank – 25
  • Plank Jacks – 25
  • Shoulder Taps – 25
  • Flutter Kicks – 20
  • Mosey around track (1)

Tammy Wynette

  • PAX 1 – 10 Big Boy Sit Ups while PAX 2 does 15 Squats
  • Rotate till each PAX performs 100 Big Boy Sit Ups and 150 Squats

Carolina Dry Dock Tunnel of Love

  • PAX line up shoulder to shoulder then get in Carolina Dry Dock position
  • PAX 1 does 20 Carolina Dry Docks then Seal Crawls (no legs) through the tunnel to the end
  • Rinse and Repeat until all PAX have performed the exercise and crawl

Lt. Dan

  • PAX line up side-by-side then do Lt. Dan for 50 yards
  • Run backwards to the starting line
  • Rinse and repeat for a total of three reps

Finale

  • Superman
  • First PAX to touch their arms or legs to ground had to do 10 Burpees
    • Congratulations Guy and Trike

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

Tammy Wynette – 7/14/18

/ jasonlrhodes / Leave a comment

19 PAX and two FNGs (Button and E6) done did that thang.   After warming up and a little mosey we did the “Stand By Your Man” to get the festivities started.  Temperature was perfect with near 100% humidity so that meant a good lather was started.  From Tammy Wynette we worked our legs and upper body.  Plumber got to lead us in the Bear Crawl Ring of Fire as he graciously volunteered to show the PAX how to bear crawl and crawl bear.  Fun was had by all…

Warm Up

  • Imperial Walker – 25
  • Sumo Squats – 25
  • Frankensteins – 25
  • Plank – 20
  • Plank Jacks – 25
  • Shoulder Taps – 25
  • Side Straddle Hops – 43
  • American Hammers – 20
  • Superman

Mosey (2 Laps)

Tammy Wynette

  • PAX 1 – 10 Merkins while PAX 2 does 10 Squats
  • Rotate till each PAX performs 100 Merkins and 100 Squats

Leg Wrecker

  • PAX 1 – Lines up 30 yards across from PAX 2 and performs Lt. Dan’s while PAX 2 performs Al Gore’s
  • PAX 2 – Performs Lt. Dan’s back to starting position while PAX 1 performs Al Gore’s
  • Rinse and Repeat three times

Bear Crawl Ring of Fire

  • Circle up around the flag and picked Plumber to be our starter.  Plumber goes around clockwise one time then starts Merkin waterfall at 10 down to 8
  • Plumber goes around clockwise one time then starts Merkin waterfall at 7 down to 5
  • Plumber goes around counter clockwise one time doing Crawl Bear then starts Merkin waterfall at 5 down to 1

The Cooper

  • Lap around playground then perform
    • 10 Squats
    • 10 Big Boy Sit Ups
    • 10 Side Straddle Hops
  • Repeat four more times for a total of
    • 50 Squats
    • 50 Big Boy Sit Ups
    • 50 Side Straddle Hops

Finale

  • Incline Merkins – 25
  • Dips – 43
  • Incline Merkins – 20
  • Jack Webb (Merkins @ 5 & 10 intervals)

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

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

/ f3ping / Leave a comment

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 

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