The Berm / 30 Dec 2021


20 PAX: Jean Claude, Swiper, Gator, Retweet, Al Borland, Nailed It, House Party, Mulligan, Tee-ball, Obi-wan, Farve, Pantyhose, Bird Man, Toto, Truly, Slap Shot, Thor, Blades of Glory, Ozark, Hoser,

QIC: Doppler


Started the morning with the classics. Core principles, mission statement, credo, disclaimer, FNG check. It was cold so we didn’t waste any more time standing around.
Warm-o-rama
Mosey over to the small circular cement pad surrounded on 3 sides by “the berm”
15 SSH
10 Tappy Taps
10 Sun Gods forward
10 Sun Gods backwards
10 Chinooks
10 Flappy Birds
10 Seal Claps
Prethang:
Short Mosey over to the benches, we turned on pump up the Jam by Salt-N-Peppa
Countdown Merkins
10 Derkins
9 Superman Merkins
8 Werkins
7 T Merkins
6 Ranger Merkins
5 Diamond Merkins
4 Chuck Norris Merkins
3 Hand Release Merkins
2 Merkins
1 Burpee
Prethang 2:
It was a cold morning so I wanted to get the blood pumping decided to mosey to the soccer field.
We stopped along the East Sideline and I let the PAX know we were going to do some sprints across the field. We did 5 sprints total. Between each sprint we were given a shorter and shorter count to catch our collective breath. 5, 4, 3, 2, 1.
The Thang
Countdown time. We would work our way through a list of exercises counting down from 5 reps all the way down to zero after each set we would travel up the berm using a different way that sucked. The verbal instructions didn’t make much sense because my brain and lips were frozen, so I just turned the music up louder and hoped the boys would follow my lead.
Mt Climber/Merkins (Do Mt climbers in cadence, on the count do a Merkin) 5, 4, 3, 2, 1
Bear Crawl up the hill
Monkey humper 3 ways (regular, right leg/left leg) 5, 4, 3, 2, 1
Bernie Sanders up the hill
LBC/Alarm clocks (LBC in cadence, on the count do an Alarm clock)
Frog Jump Up the hill
Plank Jack/Diamond Merkin (Plank Jack in cadence, on the count do a diamond Merkin) 5, 4, 3, 2, 1
Travelling Plank Up the Hill
Hydraulic Squat Jumps 5, 4, 3, 2, 1
Knuckle Shuffle up the hill (sideways shuffle up the hill keep knuckles on the ground)
Burpees 5, 4, 3, 2, 1
Sprint up the Hill
Mary
10 Dollys
9 Flutter Kicks
8 Freddy Mercurys
7 Box Cutters
6 LBCs
5 Heels to Heaven
4 Gas Pumpers
3 Big Boys
2 Long Count Chilcutt Plank
1 Round of Rancid Style American Hammers
Announcements and Prayers
Mulligan asked for prayers for his Mother Norma
Impact retreat 6-8 January
CSAUP January 29th
COT
As we countdown to the New Year and we get ready to start making resolutions remember that showing up to F3 will be a great way to help you get there. You will get a great workout, find support, and find new ways to impact not just your own life but also your community. I will definitely set goals for the year but for me showing up every morning is the best way I know to help me make sure I accomplish them.
Aye
-Doppler

Fomaha - 3237 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Berm

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