Warm up
Warmarama
Horseshoe 37’s: 37 merkins, 37 air squats, 37 LBCs then run the horseshoe and decrease by 4, 33 merkins, 33 air squats, 33 LBCs then run the horseshoe, etc until down to 0
Kettlebell/burpee challenge: split up into 4 team, pick up 45-65lbs weight and run it down length of parking lot and do 15 burpees and run it down to following teammate. PAX doing random exercises as they wait for guy performing the kettlebell/burpee challenge
Ended with 5 Navy seal burpees and COT.
Great show out today boys, I appreciate it, love you men! Romans 5: 3-5
Warm up: 0.5 mile run with stretching in circle
Satan’s hill countdown: 11 thrusters with cindy’s run up hill then 10 burpee tuck jumps then run down hill, 9 thruster with cindy’s run up hill then 9 burpee tuck jumps then run down hill etc until all reps completed
Abs: circled up with cindy’s went around and did 20 reps of a called out ab exercise
Ended with circle of trust
God Bless F3 family
Warm up: 0.5 mile run and circle up with exercises
1st exercise: Triple check (run up and down satans hill while other two do curls and skullcrushers with Cindy’s)
2nd exercise: FLEX FRIDAY (one minute stations consisting of battle ropes, goblet squats (65 lbs kettlebell), Kettlebell pulls (65 lbs), jump rope, heavy bag flips, kettlebell swings (35 lbs), LBCs with 35 lbs plate, mericans)
Ended in round up with announcements and prayer, thankful for our Lord and Savior Jesus Christ!
Warm up: running, side straddle hops, stretching etc.
The Horseshoe: 10 navy seal burpees then run the horseshoe (alamo parking lot), 9 navy seal burpees then run the horseshoe….did this until 1 navy seal burpee
11’s on grassy hill: did regular burpees on the bottom of hill, bear crawl up the hill and did tuck jumps on top of hill and jogged back down hill until we finished sequence of 11’s
Suicides: did suicides length of alamo parking lot one time
Ended with stretching and prone plank for a minute
Warm up:
Run around old hundred school, side straddle hops, Ukranian soldiers, copperhead squats, arm circles, deadman hangs, mericans, LBCs
Four corners around basketball court:
Walk around court while lifting kettlebell above head with right arm and 1st corner was 10 kettlebells swings, 2nd corner was 10 Goblet squats with kettlebell, 3rd corner was 10 kettlebell pushups and 4th corner was 10 kettlebell sit-ups. We repeated a total of 4x with switching every other arm overhead.
Obstacle course:
We circled up and each person called out an exercise with kettlebell while one person ran the obstacle course in the old hundred play ground. More of an American ninja course where we did some climbing and tight rope walking. The two slowest times were required to do 10 burpees at the end. We all went hard and had good times so our reward when every one finished was for all of us to complete 10 burpees.
Tripple Check:
1st man ran, 2nd man did kettlebell high-pulls and 3rd man did Goblet squats with kettlebell.
Completed workout with AMRAP push ups in our circle.
We ended with a devotion on “Life is Short”. “What is your life? You are a mist that appears for a little while and then vanishes.” James 4:14, Every time someone I know dies, Im reminded of the brevity of my life. Truly Im like a mist that appears for only a while and then vanishes. Life is short. But every Christian’s life is long enough for your to accomplish your purposes. I don’t know how long I have to live, Father, bu tI do know that I have today as a gift from you. I will treasure it as yet one more opportunity to live for you. Thank you for my life, as brief as it is, its still long enough for me to find satisfaction in you.
Announcements and prayers. Prayers go out to Warby’s Mother-in-law and Father-in-law as they are going through some procedures and are in the hospital. May God’s army of angels and his healing power be with them.
This was my VQ. I have been coming out for about 6 months so it was about time I led this brotherhood. Even had an FNG (accidently called him FNQ) who powered through.
Warm up:
Side straddle hops, Don Quixote, helicopter, Ukrainian soldiers, cherry pickers, LBC’s and mercans (forgot to add the Jazzercise for Nancy Lopez to demonstrate flawlessly….will do that next time)
Work out #1 (11’s):
Run length of parking lot and complete10 mercans, run back and complete 1 diamond push ups, run length of parking lot and complete 9 mercans, run back and complete 2 diamond push ups etc……
Work out #2 (Triple Check):
Partner 1: Run full loop from the end of tunnel to the beginning, Partner 2: air squats, Partner 3: Wall sits
Work out #3 (Hill Burpees):
Run up and down the wet grassy hill then complete 5 burpees for a total of 10 rounds
Cool down: Stretch with deadman hangs
Announcements and prayers completed. Shout out to Futon who is an FNG who hung tough. God Bless all you guys for making my VQ go somewhat smoothly.
Romans 5: 3-5
“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.”