WARMARAMA Capri Lap 20 SSHs IC 20 Imperial Walkers IC 10 Windmills IC 10 Arm Circles forward IC 10 Arm Circles reverse IC 10 Overhead Claps – “Seal-like” IC 10 Finkle Swings each side IC 20 Plank jacks IC
TO THE TOP & BACK Sprint Backwards run Side shuffle left Side shuffle right Bear crawl Two footed hops Carioca left Carioca right Lunge walk Suicides
AMPITHEATER (reps= oldest-youngest age difference) Pistol squat right (One Leg – Arms/other leg out in front) Pistol squat left Derkins Step up jumps Dips Box jumps
TENNIS COURTS – Running lines
CIRCLE OF PAIN (Each person grabs a cone)
BASKETBALL COURTS – Partner wheel barrels Capri Lap
6 MINUTES OF MARY Toe Taps Plank Spiderman Beast hold w/alternating kicks, side kicks, knees up LBCs Superman
Welsh remained in parking lot stay in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each
Chairman lap– Took lap around block
Doracides
Dora’s twin sister and she is a lil’ cray cray. Use the same concept as the regular Dora, 2 PAX work together to reach cumulative exercise goals of 100, 200, 300, and 400 reps. The difference comes in the sprint, instead of running 100 yards you will do suicides instead. 1 PAX member will execute as many reps as possible while PAX 2 sprints to cone 1 (or use a pole, tree, etc. for your point of turnaround), 1 burpee, sprint back to partner, touch, sprint to cone 2, 2 burpees, sprint back to partner, touch, sprint to cone 3, 3 burpees, sprint back, switch with partner. PAX member picks up where PAX member doing the exercises left off.
· 100 merkins
· 200 LBC
· 300 squats
· 400 Overhead air-presses
F3 Message
We just celebrated the New Year 2020. Rougly 41 % of all Americans make New Years resolutions, and only 4% of those will actually stick to their resolutions. Failure overtakes the new year new you mentality, and before you know it, here we are again a whole year youfailed to commit to something. everyone has failures. most successful people aren’t those that have never failed. Rather, after they failed, learned from their mistakes. Just like the stats prove most americans will set goals and they will start out really well but temptation creeps in and they will slip a little, and they will slip a little more, and then before you know it resolution 2019 gets labeled as a year characterized by failure. And you find yourself by february with the “Well 2019 i didnt stick to my resolution but next year I will do something about it” Praise the Lord that God does not think the same way about us. You see his mercies are new everyday. Everyone fails but the fact is that God will forgive us immediately. We no longer have to wallow in our shame and despair. If we believe in Christ we are still going to make mistakes and be riddled by failures but the fact remains, God loves us unconditionally and we don’t have to wait until the New Year to resolve our problems.
Through the Lord ’s mercies we are not consumed, Because His compassions fail not. They are new every morning; Great is Your faithfulness. “The Lord is my portion,” says my soul, “Therefore I hope in Him!” The Lord is good to those who wait for Him, To the soul who seeks Him.
Lamentations 3: 22-25
Therefore, if anyone is in Christ, he is a new creation; old things have passed away; behold, all things have become new.
Waterfall on Q for a warm but moist gloom at CHOP.
We warmed up with the usual: Side Strattle Hop, Cherry Picker, Moroccan Night Club, Seal Jack.
The Thang: Overhead carry the blocks to the tooth pulling place. Pair up for block work. 100 squats, 100 LBCs, 100 presses, all with the blocks. Done as a team. While one partner does the exercises the other lunges across the parking lot and mosey back. We stopped when a neighbor opened the window and yelled at us.
Carried our blocks back to the AO to finish. Then we mixed things up. One partner side steps across the parking lot while the other does the UPS. Each partner does the parking lot twice. Then partner mosey across the parking lot and nur back while the other partner holds the block in Al Gore position. Each partner does the parking lot twice.
F3 Message. Don’t let your New Year’s resolutions just be wishful thinking. 1. “Budget” your plans. Know what it is going to take and how you are going to get there. 2. You need “councilors.” Tell your M and your friends about your plans. 3. “Commit to the Lord.” Make sure your plans are consistent with God’s will for your life.
Finished up with some Mary.
Count-a-rama Name-a-rama
New FNG is named “Beeker.” He is a science teacher. Welcome Beeker!!
Imperial Walkers – 20 Hillbillies – 20 Cherry Pickers – 20 Copperhead Squats – 20 Lunges – 20 each leg
The Thang: Icosahedron of Death The past 10 years have brought immeasurable changes to the world including F3. Additionally, board games have accelerated to a new height of popularity and one element of board games is the RPG with its famous 20-sided die. As such, I felt it was the perfect element for today’s workout.
The first PAX finished with each randomly assigned workout got the opportunity to roll the dice to determine the next workout. Many burpees were accomplished as 9 seemed to be favored today.
8-Count Bodybuilders
Baryshnikovs 4-count leg exercise, in which you lunge forward (1), hop straight up on opposite leg (2), lunge backward (3) and hop up straight again on the opposite leg (4). Typically do set of, say, left-leg Baryshnikovs followed by set of right-leg Baryshnikovs.
Dive Bombers – Dive Bomber is a Merkin with your hands ahead of your shoulders after you move to down position pull with your arms to move your hands behind your shoulders then push up.
Hydraulic Squat – Begin by doing a squat, once in the squat position put your right knee on the ground followed by your left knee, next bring your right knee up followed by your left knee than stand up.
(Partner) Shoulder Taps
Bulgarian Ball Busters – 20 each leg – Reverse lunge ending with a sharp knee-up. Should be accompanied by a karate sound for maximum effect.
Dying Cockroach 4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then the other hand to the opposite leg. The form can vary wildly.
Gorilla Humpers – Like Monkey Humpers, only bigger! Stand with feet much wider than shoulder-width, half-squat performed while grabbing the inside of your ankles. Still gets all of the burn, but it’s significantly different than your normal monkey hump.
Burpees
Monkey Drill – Sideways lunge (defensive basketball slide) palms to ground as you extend.
Imperial Stormkickers – Starts the same with arms behind the head. Bring the knees up and then extend for a front kick and back down. Then the other leg for a predetermined rep count. Basic front kick to be instructed but nothing too technical.
Flutter Kicks
American Hammer
Diamonds
Freddie Mercury
Mountain Climbers
Dolly
Calf Raises
SSH
400 M Sprint
During the COT YHC discussed the three M’s to take into the new year, although this topic was inspired by another F3 region
1) Meddler – meddle in someone’s life. You don’t know what you don’t know about your family, friends or F3 brothers unless you meddle in their life. Highest suicide rate in over the holidays. 2) Mover – Be a mover, you cannot meddle if you are afraid to move. If you do not listen to where your calling is, find where you are being led and join in! 3)Messenger – carry the message of F3 and your faith with you wherever you are and wherever you go!
Ended with Number-O-Rama, Name-O-Rama, COT, followed by a VERY LONG Coffeteria.
20 Crab flippers IC (see what I did there?? 2020 AYE!!)
Bolt 45 (uggg)
20 windmills
20 smurf Jacks (double uggg)
The Thang
We stayed at the basketball courts for the first part of our beatdown and did the Webiside routine. A standard suicide but instead of touching each line the pax does an increasing number of merkins at each line. Run to the first line, do one merkin, run back to start, run to next line, do two merkins, and so on until you get to 10. A running form of the Jack Webb
Moseyed over to the baseball diamond where we started the field of dreams routine Start out by counting off by fours. 1s start at First Base AMRAP Squats until relieved. 2s at Second Base do AMRAP Mercans until relieved. 3s at Third Base do AMRAP LBC’s until relieved. 4s at Home Plate will perform 15 Burpees then run to First, relieving the Pax there. Continue until all Pax have done the Burpees.
Insert first part of F3 Message here: Q Gump read the final speech from the movie courageous details will be at the end of the Backblast.
Continued the field of dreams routine this time we swapped the exercises to all mary exercises. Home plate still did 15 Burpees, 1st base did sets of 2 BBSU and 10 overhead presses AMRAP, 2nd base did American hammers, and 3rd base did flutterkicks
Started the Bear Crawl Ring of fire: PAX lined up and bear crawled around the baseball diamond upon Q’s “halt” the first person in line did 10 merkins, while everyone else planked, than “crawl” everyone crawled until again the Q “halted” then the next HIM would do 10 merkins while everyone planked and than “crawl” rinse and repeatuntil everyone in line did 10 merkins.
2nd 3rd F message inserted here where QIC Gump read “The Resolution” (Image at end of BB)
Everyone gave quatro a Big High five after this one during the last Bear Crawl ring of fire quatro accidentally said the words “Crawl bear” so the next exercize was inspired by quatro. During this exercise we started the “Crawl Bear ring of fire” it was just as fun as bear crawl ring of fire except it super sucked. as you can imagine we craw bear’d around the baseball diamond and on the “halt” command everyone planked while 1 HIM did merkins than “crawl” and everyone crawled until “halt” than the next HIM took his turn doing 10 merkins while everyone else planked rinse and repeat until everyone did 10 merkins. and we had to crawl bear home.
Wosied back to the basketball diamond where we ran 3 sets of suicides , ran to foul shot line touched line, back to basketball hoop, half court and back, opposite foul shot line and back, and opposite out of bounds line and back, opposite foul shot line and back, half court and back, foul shot line and back was 1 round with 10 count in between each set.
