Author: Yanni

Location: Gridlock
Date: 2021-09-04
Weather: Mid 60s, nice weather

Q: Yanni
PAX: 13 – Yanni, Oshag, Showcase Showdown, O’ Papa, Sous Vide, Chewbacca, Muck, Axeman, Radio, Santa’s Little Helper, Raquel, Bandwagon, Gepetto

Warm-O-Rama
Michael Phelps

Arm circles

Butt kickers 

Frankensteins

Toe touches

Grass grabbers in cadence

Tha Thang
Thunderstruck with arm circles and overhead claps on “Thunder”

Danger zone with side straddle hops and a squat on “Danger Zone”

Set up 3 stations for Push ups, Squats, coupon Curls. Pax to complete 500 Curls, 750 Push ups, 1000 Squats as a group. No more than 20, 25, 30 respectively on each set. Between sets, run to the end of the parking lot and up to the next station, repeat until numbers are hit.

Circle up, on your six, play “Made for this”, with heel touches, and a big boy sit up on “made for this”

Still circled on your six, raise your legs out in front, one Pax jumps up, runs around, pushes down legs all around the circle, sits back down, and next person goes around the circle

End in COT

Location: Gridlock
Date: 2020-02-22
Weather: Clear low 20s

Q: Yanni
PAX: 11 – Bagman, Alfalfa, Ding Dong, Radio, Muck, Raquel, Incognito, Sous Vide, Weird Science, Lincoln Log, Yanni

Warm-O-Rama
Abe vigoda x10
Finkle swings 10 each leg
Arm circles 10 small 10 large forward and back
Grass grabbers x 10
21s ssh x2

Tha Thang
Mosey to the football field
Colt 45s- Coupon curls and bleacher dips
Bent over rows 30
Bleacher step ups 30 each leg

DORA
Partner up, one partner runs, other partner adds to totals
50 merkins
100 4 count flutter kicks
150 overhead claps
200 4 count american hammers
250 coupon squats

Mosey to hill below scoreboard
Everyone find a spot on the hill. Picture a clock face, 12 o clock is the scoreboard, 6 o clock is the sidewalk.
Call out a number 1-12 and walk a plank to that number on the clock, hold plank 10 seconds, do 10 merkins
Call out new number, walk to that number, hold 10 seconds, 9 merkins
Repeat to 0 merkins left

Partner up
Partner 1 hold Al Gore
Partner two, hill runs. Sprint forward, backwards, facing right and facing left

Mosey back to Parking lot

End in COT

Location: Gridlock
Date: 03/02/2019
Time: 07:00a – 08:00a
Weather: 36 Degrees and Calm

Q: Yanni
PAX: 12 – Barney Fife, Duggar, Hertz, Kisses, Lincoln Log, Oshag, Roadtrip, Sous Vide, Yanni, Zebra, FNG (Bricks), FNG (Kobayashi)

Warm-O-Rama

• Abe Vigodas – 15 IC
• Imperial Walkers – 15 IC
• Grass Grabbers – 15 IC

Mosey to lower tennis courts (set of 8).

Thang 1

Dirty Mac Deuce

4 Rounds – OYO:

• Merkins
• BBS
• Squats
• 1 Full lap around all the courts

Thang 2

21’s with Ascending and Descending Ladders

1 Mountain Climber – run 4 courts – 20 American Hammers – run back
2 MCs – run 4 courts – 19 AmHams – run back
3 MCs – run 4 courts – 18 AmHams – run back
…
20 MCs – run 4 courts – 1 AmHams – run back

Musical Finale

Side A: To the tune of High Hopes by Panic at the Disco, do continuous small jumps on your toes and perform a squat every time you hear High Hopes.
(A lot of complaining was noticed on Slack about sore calves, so YHC threw in this little number for a little extra burn.)

Side B: To the tune of Thunderstruck by AC/DC, do continuous small arm circles and perform a seal clap every time you hear Thunderstuck.

Mosey back to parking lot for Name-O-Rama and CoT.
A good sized group met up for coffeeteria at North Lime after.

Workout Date: [09/22/2018]

Introduction:

PAX : Boy blue, Mr. Hand, Sous Vide, Radio, Custer, Zebra, Ollie, Stapler, Kisses, Duggar, OG, Roadtrip, Biscuit, O’Shag, Count Chocula, Lincoln Log, Chesty, Yanni.

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama:

10 x Imperial Walkers

15 x Abe Vigoda

Chumbaburpee – played the song Tubthumping by Chumbawamba and did a Burpee each time we heard “I get knocked down!” (Happens a lot more than you realize!)

Bat Wings – 20 4 count Forward Arm Circles, 20 seal claps, 20 4 count backward arm circles, 20 overhead claps

The THANG:

Thang 1- At lower tennis courts, Dirty Mac Deuce. 10 x Merkins, Squats, and Big Boy Sit Ups, followed by a lap around the tennis courts. Repeat 4x

Thang 2 – Mosey along path to bottom of the hill by the football field. Partner up. Partner one holds a plank while partner 2 works out on the hill. 1st time sprint, 2nd time, bear crawl, 3rd time backwards, 4th time sprint

Thang 3 – Mosey to the football field – Duck Jousting! Pax circled up, got into a duck squat and worked to knock over each other. If you fall down, or stand up, you’re out and you hold a plank until the end of the round. Repeat!

Thang 4 – Everyone get a coupon! Colt 45s – Each person grabs a coupon and does 15 curls from bottom to 90 degrees, then 15 from 90 degrees to top, then 15 full curls

Thang 5 – Blocktanamo – Everyone circle up and hold the coupons in front of them, while one PAX sets down his block to run inside the circle pressing down on the others blocks. The next PAX sets his block down as soon as the guy next to him is on the move.

Thang 6 – Mary – Called out PAX to name numbers and exercises to work on core exercises

CoT

Count-O-Rama, Name-O-Rama.

Announcements – Generosity Feeds Event coming up on November 10th to pack meals to feed Fayette County school students. Yanni going to pick a date for F3 to serve meals at Manna Ministry and Nicholasville UMC.

It was a great time leading you men this week, I look forward to seeing you all again! Let’s do what we can to always be headlocking new guys! Let’s continue to grow F3!