Month: August 2019

Chumbaburpees!

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Thursday August 1, 2019.

F3 Workout at CHOP n Mlton, DE

Warmup: All IC 25 SSH 18 Cherry Pickers 18 Windmills 18 Moroccan Night Clubs 18 Mountan Climbers

The Thang 1: Mosey Union to Tobin to Mulberry to Willow to CHOP via back driveway

Chicken Peckers With feet high on wall touch opposite shoulder (BTW shoulder taps)

Tunnel of Love: Broken into 2 groups. While Pax plank side by side, one by one someone crawls under the tunnel of planking pax. 2 rounds followed by 1 round with all Pax forming Tunnel.

Chilly broad jumps with pax holding elbow plank 5 feet apart whle someone broad jumps over each pax

Chumbaburpee SSH while Chumbawumba’s Tubthumper plays and do burpees on I get knocked down. About 27 burpees

Brief message about sticking to what you know is right even if it is not easy. Road less traveled may not be an easy route, but if you know it is the best route you should follow what you believe and take it.

The Thang 2: Coach (modified) – Groups of 3. P1 Hold bottom of merkin in down position while P2 encourages P1 as P3 sprints a lap around parking lot. Switch when P3 lap is done.

Clowney: 4 jump lunges IC 4 Merkins IC 7 Times

Number-o-rama and COT. Prayers for Toy Soldiers friend, West family, Semi vehicle situation, and any unspoken prayers.

Video link below…
https://youtu.be/tLm5ge7Feug

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POW Beatdown

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20190803
Q: Hogs Breath
Pax: Tombstone, Great Clips, ThisOneTime, You Betcha, Cleveland Rocks
DISCLAIMER: Given
Warmup:
Mosey around 1 lap
Abe Vigoda – 25 IC
Hairy Rockets – 20 IC
Arm Circles – fwd / overhead – x10 IC
Matt Bondii – 10 IC

THE THANG

-Partner Suicides, one pax would run to the 10 yard line and back. While the other remained in a plank. Pax then switch places, rinse and repeat. This continued to the 20 yard line, etc. up to the 50 yard line.
-Team Suicides, one at a time each pax would run to the 10 and back, while all other pax remained in Al Gore. Rinse and repeat to the 20 etc. up to the 50 yard line.

-Batton Death March. From Exicon: A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees or until the Q calls it.

-Bridge over the river Kwai: pyramid workout consisting of one air press, then one merkin. Rinse and repeat up to 10.
30 second break.
Then backwards from 10 air press, 10 merkins rinse and repeat till 1 each.

Following this the Q modified the original plan and began F3 Aerobics
-“Get Low” where every time the words “get low” are said a squat was performed
-“Bring Sally Up” all paxs performed a plank in either the ‘up’ or ‘down’ position in accordance with the song
-“Baba O’reilley” where pax performed continuous SSH until the chorus picks up in the final minute then Pax transitioned to Imperial Walkers

Finished out with three minutes of Mary:
Flutter kicks – 25 IC
Leg Raises – 10 IC
Gas Pumps -10 IC

Words of Wisdom
527th Anniversary of Christopher Columbus departing Portugal
“You can never cross the ocean unless you have courage to lose sight of the shore”

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria

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Gtown beatdown

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Qic Semi

Warm-a-Rama
20 semi wave. i/c
20 ssh. I/c
Nur to opposite side of circle
20 plank Jack. i/c
20 seal Jacks. i/c
Side shuffle to opposite side of circle
20 should taps. I/c
20 Windmill. I/c
Side shuffle (opposite side) to opposite side of circle
20 mountain climbers i/c
20 Cherry pickers. I/c

Thang
Mosey to church on Bradford street

10 swerkins
15 leg lifts on bench
X 3

Mosey to wall on other side of the tracks

5 derkins, hop wall, 5 urkins
X 5

Mosey to Domino’s

5 chicken merkin
I/c 8 count

Mosey to parking lot by court house

Semi suicides
Nur, side shuffle, jailbreak, bear crawl, lt Dan, crawl bear, mosey, and lt danger

Mosey to circle

Round of Mary

15 Superman plank i/c, 20 reverse crunch, 20 e2k, 25 flutter kick i/c, 20/10/5 toy soldier set, 15 hello dollies

10 HIM showed today: semi, bovine, doubtfire, nugget, Fireplex, Chattahoochee, toy soldier, Waterfall, Vanilla, Wildwing

Number Rama
Name rama
Cot

3rd F. All in
1 kings 18:20-40
Prophets of baal defeated

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Sally Loves Burpees!

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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.

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