Author: Sparrow

Location: Gridlock
Date: 2024-03-02
Weather: Hazy Little Thing with a side of cold(ish)

Q: Sparrow
PAX: 12 – 49er, Biz Markie , Cowbell, Bettis, Axeman, Bootlegger, Radio, Dr. Quinn, Incognito, Chewbacca, Muck, Sparrow

Warm-O-Rama
20 x SSH, in cadence, a few quats and a couple of incorrectly named exercises.

Tha Thang
Inspired by Sous Vide’s workout on Tuesday, I decided to be lazy and copy it. Well, I attempted to copy it. Oue partnered up and each group went to one of six stations: Prowler, Sled Pull, Farmers Carry, Overhead Press, Sandbag carry and big-boy lap around the parking lot. Q played some predictable ‘Rocky’ type theme songs and rotated the groups every 3-5 minutes. Ended with some shoulder taps and burpees for good measure.

End in COT

Location: Gridlock
Date: 2023-05-04
Weather: Not Warm, but Not Hoth

Q: Sparrow
PAX: 12 – Sous Vide, Ollie, Axeman, Muck, LeBron, Bettis, Zebra, Sparrow, Steve-O, Splitter, 49er, Incognito

Warm-O-Rama
•1 big lap around the parking lot
•20 SSH (in cadence) , squats, side-to-side jumps, ice skaters, lateral butt kickers

Tha Thang
Moseyed up to the top of the parking lot to grab a coupon.
• 3 sets [Complete x10: Overhead press, burpees, big boy sit-ups, curls & incline merkin with coupon.] After the exercises were completed, run one lap around the parking lot, once pax got back to the top (middle portion) finished the lap with Imperial Walkers or lunges.

Moseyed up to the field of pain (Soccer or football field, depending on what continent you hail from) Pax paired up with a partner.
• 2 sets [One person jogged down the length of the field and back, bear crawling at least 1/4 of the way. While one partner ran down the field, the other partner attempted to complete 30 squats, 30 leg lifts, and 10 hand-release merkins.

Returned to AO

Q-Shared a word of encouragement from 1 Thessalonians 5:11
“Therefore encourage one another and build each other up, just as in fact you are doing.”

One great thing about F3 is the encouragement we get to give and receive from our brothers. Q challenged PAXs to take intentional steps to be an encouragement to those in their sphere of influence.

End in COT

Location: Gridlock
Date: 2023-04-03
Weather: Easy Breeze

Q: Sparrow
PAX: 5 – Sparrow, Wally World, Slim Jim, Oshag, Swift

Warm-O-Rama
30 side straddle hops
10 Merkins
5 copperhead squats
Runners stretch

Tha Thang
Combination of rucking for 4-5 minutes; at various speeds, 10ish Merkins at each stop, a few curls, some squats, a few burpee’s for good measure.

Closed out with 15 Merkins, runners stretch – took prayer requests, prayed, slayed.

Welcomed FNG (Swift)

End in COT

Location: Gridlock
Date: 2022-11-01
Weather: Not cold enough to sit in your car

Q: Sparrow
PAX: 12 – Sparrow, Bam, Steve-O, Incognito, Bettis, Sous Vide, Snowflake, LeBron, Jello Shot, Splitter, Axeman, Muck

Warm-O-Rama
Fo sho
-25 side-straddle hops, in cadence
-20 squats (on your own)
-10 merkins, in cadence
-Runners stretch
-10 mountain climbers, in cadence

Tha Thang
Moseyed up the parking lot and grabbed a coupon. Starting at the top, Pax completed their first exercise station, picked up their coupon and carried that baby down to the next row in the parking lot to complete the next station. (x 3)
1. 10 Man makers, 10 leg raises
2. 10 Jump ups (TNT toads?) & 10 American hammers
3. 10 Burpees
4. 20 Squats (with or without coupon) , 10 hand release merkins

Once the fourth station was completed pax picked up their coupon and carried it (using the stairs) back to the top of parking lot.

After pax completed 3 rounds we moseyed down the road, to adjacent small parking lot, circled it, ran back to the coupons and walked them back to the top.

Pax ‘snaked’ back down parking lot jogging around each corner until at the bottom. Q asked for pax to call out exercises of their choice. (x3)

Word of encouragement for the day:
Do the hard thing in front of you, there are no excuses, just executing the task in front of you.

End in COT