Author: Pat Cavanaugh

Warm ups:

Stretch arms:over-ead, side to side

20 squats

20 monkey humpers

20 imperial walkers

The Thang:

Pax partnered up and performed a round of "Lazy Dora"

P1 merkins while P2 Plank (10) Merkins at a time flap jack until 100 merkins complete

200 LBC P1 (20) LBC while P2 holds 6", Flap Jack (till 200)

300 squats P1 (25) squats while P2 hold air chair (till 300 reached)

Pax instructed to grab a block

30 Elf on a Shelf 15 each side

50 each

Bicep Curls

Tricep Curls

Over-head Press

1 lap around ball field

Grab 2 Bricks:

25 each:

OH Claps

Moroccan Night Clubs

Alternating Bicep Curls

Fists of Fury (punching motion with bricks in hand)

merkins with Bricks

Circle up:

Jack Webb (with Bricks)

25 Sweat Angels

Bannana/ Canoe

Devotion, Pledge

1New FNG:  Hunter Jordan "Padre"

Warm up:

SSH x20 IC

Windmills x 20 IC

Pavarottis x 20 IC

Pax then instructed to partner up and get a light pole

20 overhead presses

20 curls

30 squats

rinse / repeat until failure!

circle up for a round of Jack Webbs

COT Devotion Pledge

After receiving a last minute text at 4:27am from my F3 brother stating he was sick YHC decided to pick up the torch and carry out the plans already laid out for the day ! Weather was a pleasant 68degrees and rain had just fallen a  few previous hours ago.

Warm up:

SSH x20 I C

Pennington's x10 ( flapjack)

20 *Pavarotti Back Strokes - (this exercise is compliments of Hartsville Pax member Pavarotti who came up with this crazy idea while discussing a golf tournament!) Pax get on their 6 then while holding "Bannana" position with legs 6" off ground they perform Pennington's while maintaining balance!

Pax  then mosey to the Ampitheater for a little round of stairway to 7 doing jump squats in between steps

Mosey to the mural back on the square

Pax start with 5 burpees bear crawl to first cone

10 burpees bear crawl to second cone

5 smurf Jacks

next Pax instructed to LUNGE to the court house for a 4 corner party

(corner 1) 20 Decline presses

(2)  20 mountain climber'

(3)  20 pull ups

(4) 20 flutter kicks

Rinse / Repeat

Pax  then Mosey back to the AO

Circle up for a little Bannana/ Canoe

COT, Devotion, Pledge

 

 

 

Conditions: A lovely 30 degrees and a light frosting on the ground ! ( this made for great mumble chatter when the pax had to get on their six!)

Warm up:

Pennington's

Wind Mills

SSH

Imperial Walkers

Pretzels

Dying Cock Roach

The thang:

Pax took one lap around field and got a block

Block Work out @ 50

Bicep Curls

Tricep Curls

Shoulder Press

Chest Press\LBC w/ block

another lap around Field

Brick Work @ 25

OH Claps

Morrocan Night clubs

Alternating Bicep Curls

Fists of Fury

Brick Merkins

One Lap around field with Brick

Circle up: Jack Webb with Bricks

COT: Devotion

 

 

A Balmy  27Degrees !

Warm up with: Pennington’s, Wind Mills, Side Straddle Hops,

The Thang!

The Pax were then instructed to pick up a piece of rescue rope and hold on to it for the entire workout.

On to the grass for a little opener of Jack Webb up to 28 then back down, (mumble chatter began!)

mosey to memorial start with 20 Carolina Dry Docks, then Dan Taylors to the next block

30 Jump ropes there  then on to the church where 5 trips up and down the stairs,

mosey to the chamber of commerce and  15 alternating shoulder taps!

then mosey to Courthouse where they did BLIMPS in 6 different locations!

10 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks and 30 Squats.

Mosey Back to the AO for a little bit of "In the Plank Tonight" ( pax did plank work for the entire Phil Collins song "in the air tonight")  followed by 1 round of Train tracks, Ladders, 27 LBC's and Flutter Kicks IC! (only 17 completed, pax were spent) !

COT: Patty Cake explained the rope we carried in the fire and rescue community was our safety net our lives depend on the rope in many situations as is with our faith in a higher presence AND Our need to Stay committed to F3.  F3 provides the much needed Physical exercise and accountability that we need to stay healthy and build great leaders in our community !