F3 5/25/22 Warm-up -SSH, Michael Phelps, Merkins, Flutterkicks, LBCs, Limp Member, other stretches Mosey to turf football field with exercises along the way -Burpees, Mountain Climbers, Hello Dollies The Thang Dora: 100 Merkins, 150 LBCs, 200 Squats Dora: 100 Shoulder Taps, 150 Big Boy Sit-ups, 200 SSH (Each partner ran 100 yards and back.) Mosey […]
F3 5/17/22 Nine PAX began the day with some stretches, then headed to Nocatee for over 4 miles round-trip. COT COUNT-O-RAMA NAME-O-RAMA MESSAGE QSource: In order to have impact, proximity is required, as well as movement. ANNOUNCEMENTS PRAYER
F3 4/27/22 7 PAX worked out on a nice morning at Badlands. It was an oldie, but a goodie with a mix of cardio and physical training, and as always, plenty of mumble chatter. Warm-up -SSH, Michael Phelps, Merkins, Flutterkicks, LBCs, Limp Member Mosey to turf football field with exercises along the way -Mountain Climbers, […]
F3 4/11/22 8 PAX worked out on a cool spring Monday morning at Badlands. Warm-up -lap around parking lot, SSH, Michael Phelps, The Reacher, Merkins, Flutterkicks, LBCs Mosey to baseball field The Thang -home plate to 1st base: bear crawl 1st to 2nd: lunge 2nd to 3rd: crawl bear 3rd to home: crab walk -repeat, […]
F3 3/23/22 9 PAX worked out on a nice and breezy Wednesday morning at Badlands. Warm-up -SSH, Michael Phelps, The Reacher, Merkins, Flutterkicks, LBCs, Limp Member Mosey to turf football field with exercises along the way -Mountain Climbers, Wide Merkins, Hello Dollies, Plank The Thang Dora: 100 Merkins, 150 LBCs, 200 Squats (partner runs 100 […]
F3 3/9/22 6 PAX worked out on a rainy, 70-degree Wednesday morning at Badlands. Warm-up -SSH, Michael Phelps, The Reacher, Merkins, Flutterkicks, LBCs Mosey to Crosswater Church parking lot and breezeways The Thang Dora: 100 Merkins, 150 LBCs, 200 Squats Dora: 100 Shoulder Taps, 150 Big Boy Sit-ups, 200 SSH (Each partner ran across parking […]
F3 2/16/22 13 PAX worked out on a pleasant Wednesday morning at Badlands. Warm-up -SSH, Michael Phelps, The Reacher, Merkins, Flutterkicks, Limp Member Mosey to the turf football field with exercises along the way -Mountain Climbers, Flutterkicks, LBCs, Hello Dollies, Plank, Merkins The Thang -we stayed together and worked from corner to corner of the […]
F3 2/2/22 19 PAX worked out on a nice Wednesday morning at Badlands (no longer “Goodlands”). Warm-up -SSH, Michael Phelps, The Reacher, Merkins, Flutterkicks, LBCs, Limp Member Mosey to the grass football fields with exercises along the way -Mountain Climbers, Flutterkicks, Hello Dollies, Plank The Thang -we stayed together and worked from goal line to […]
F3 1/18/22 12 PAX performed some warm-up exercises, then ran to the storage units, got kicked out by the resident there, so we finished Run Day in the parking lot at Crosswater Church. COT COUNT-O-RAMA NAME-O-RAMA MESSAGE “Pay” yourself first in time because there is no moment in the future when you’ll magically be done […]
F3 1/5/22 WARM-UP SSH, Michael Phelps, The Reacher, Merkins, Limp Member, The Reacher, Little Baby Arm Circles (forward and backward) Mosey with workouts along the way, including Burpees, Mountain Climbers, Hello Dollies and more THE THANG Dora #1: 100 Merkins (partner runs 20 yards to cone 1), 200 LBCs (partner runs 50 yards to cone […]