Author: Sparky

Location: Foxhole
Date: 2021-06-19
Weather: Humid 72 degrees

Q: Sparky
PAX: 3 – TStark, Wally World, Sparky

Warm-O-Rama
Disclosure, arm stretches, leg stretches, SSH, grass grabbers, ab vigoda, slow mosey with a brief stop to chat with Kung Fu Panda (Ken) and tell him what F3 is about. Continued with the mosey

Tha Thang
Six stations 1. Kettle ball swing 2. Medicine ball core work 3. Celebration run retrieving small cones 4. Coupon work (OH press, curls, bench press) 5. Jump rope 6. THE TIRE FLIP
Three rounds
End COT and discussed being a father and advise to the existing fathers and future fathers to be.

End in COT

Location: Foxhole
Date: 2021-05-08
Weather: Beautiful 44 degrees, partly cloudy, the sun was put

Q: Sparky
PAX: 6 – Boo Boo, Wally World, Splash Down, Sushi, Animal Style, Sparky

Warm-O-Rama
Arm circles, SSH, quad stretch. Mosey to workout area

Tha Thang
Diamond (Burpees, SSH, bear crawl, air squats) to each cone start total of 5 and increase each round in increments of 5) to a total of 25

Move to celebration of life (5 rounds with 10 air squats at the the end of each round)

Transition to coupon work. Started with curls in increments of 25
Total of 100 and 50 yard run at end of each round and 25 SSH, air squats at the end of each run. 50 coupon presses, 50 coupon squats.

End in COT

Location: Foxhole
Date: 2021-01-23
Weather: 19 degrees

Q: Sparky
PAX: 5 – Boo Boo, TStark, Mule, Sushi, Weird Science

Warm-O-Rama
Run in place, Michael Phelps, arm circles, arm stretch, SSH, Abe B, leg stretch, hip stretches, Frankenstein, butt kicks, leg stretches.

Tha Thang
Sparky has the cones out which means cardio. Start line then to four cones for either Bear crawls or four corner Q choice on your own (back peddle, lunges, cross overs, high step, walking lunges, backward bear crawl). Then to last cone for planks jacks descending count from 10 to 0 rounds. Then back to four cones then start line for rest and repeat. Start line (STH, mountain climbers, planks, Abe B, air squats, imperial walkers, over head claps)

End in COT

Location: Foxhole
Date: 2021-01-09
Weather: Pleasant 29 degrees

Q: Sparky
PAX: 7 – Sparky, Boo Boo, TStark, Lansbury, Animal Style, Zebra, Weird Science

Warm-O-Rama
Get the blood moving by running in place, arms, leg stretching, STH, Monkey Hum-per, A ba pa da Goda’s. Worked on proper procedures (exercise, starting position, move, in cadence). Hip stretches, imperial walkers, Frankenstein)

Tha Thang
Course setup:
X3, stage 1 coupons (OH press, curls, bench press, squats), stage 2 foot work, stage 3 (5) cones spread 20 yards apart stopping at each (STH, plank jacks, A ba goda’s?, burpees, mircans, stage 4 bear crawl 20 yards, stage 5 suicide

Second round – same steps but stopping at each cone and conducting exercises in order to TRAIN SPARKY (next exercise, STH, starting position, move, exercise)

Third round
Same steps but a bear crawl race in stage 5 with everyone getting a 10 yard start ahead of Animal Style sine he just loves bear crawl
Sparky Finally gets exercise sequences down he thinks)

Young guys think they are teaching old dog new tricks. Sparky treat at the end – Coffee and fellowship

End in COT

Location: Foxhole
Date: 2020-12-05
Weather: Misty and 34 degrees

Q: Sparky
PAX: 9 – Weird Science, Animal Style, Boo Boo, Sushi, 49er, Mule, Zebra, TStark, Sparky

Warm-O-Rama
Arm pulls, arm crimes, grass grabbers, side straddle hops, monkey humpers, Frankenstein, hip flexers

Tha Thang
Mosey to to coupons and grab one and meet at first pole light, 4 corners and sprint between locations. Coupon curls, overhead press, up/downs, v-ups, air squats, plank jacks, plank shoulder taps, mountain climbers, burpees, mircans

Circle up played Thunderstruck and each time they said Thunderstruck we did a burpee

12 days of Christmas
1. Man maker
2. Burpees
3 air squats
4 Star jumps
5 Mircan’s
6 up/downs
7 overhead press
8 coupon curls
9 plank shoulder taps
10 plank jacks
11 Mountain climbers
12 side straddle hops

End in COT

Location: Foxhole
Date: 2020-10-31
Weather: Clear 34

Q: Sparky
PAX: 5 – Weird Science, Zebra, Animal Style, Mule, Sparky

Warm-O-Rama
Batman arrived. Disclaimer. Everyone dressed appropriately. Start time approximately 7:03. Stretch/warmup.

Tha Thang
Mosey for a coupon. Circled up around the cones. Named an exercise (mircans, burpees, air squats, grass cutters, side straddle hops, baby sit ups, big boy sit ups, overhead press, curls, pull ups). Rolled the dice to know the total number to complete for each exercise. Ended with curls, overhead press, pull ups and sprints.

End in COT

Location: Foxhole
Date: 2020-10-17
Weather: Clear 34 degrees

Q: Sparky
PAX: 5 – Animal Style, Weird Science, TStark, Mule, Fannie Mae

Warm-O-Rama
Check on everyone, disclaimer, stretch (grass grabbers, arms, legs, side straddle hops). Mosey to side parking area.

Tha Thang
Four corners x 2 – sprint between corners – air squats, side straddle hops, baby sit-ups, mountain climbers, plank jacks, mircans). Grab a coupon x 3 – curls, upper press, pull ups). Push coupon across pavement and stop every five feet or so and bunny hop five times across parking lot and back. Pair up in group of 2 and alternate carrying coupons with your partner and stop at each parking area and both do directed by Q (air squats, side straddle hops, burpees, baby sit-ups, grass cutters, mircans).

End in COT

Location: Foxhole
Date: 2020-08-22
Weather:

Q: Sparky
PAX: 5 – Sparky, TStark, Ricky Bobby, Weird Science, Animal Style

Warm-O-Rama
Arm circles
Michael Phelps
Hip Flex
toe touches
quad stretch

Tha Thang
20 exercises listed, pick a number then your age (Q choice to multiply, add or total age) with some having a bonus (bear crawl or fitness ladder Q choice).
Mercans
high knees
burpees
plank tap
bicycle
air squat
side straddle hip

Finisher:
sprints
air squats
200 arm raises
100 baby sit-ups

End in COT