5 year Lanco Manniversary
Warm up: – Turnpike
Motivator
5 burpees for 5 year manniversary
Windmills – 10ic
Grass pickers -10ic
25 merkins ic (50 for 5 years +0)
Arm circles -10 ic
Circle Arms -10 ic
Raise the roof- 10ic
Seal claps- 10 ic
Mosey to grass at end of parking lot. Did sprint/mosey in parking lot to get us to the pit
The THANG
Station 1: Q – Sunspot
In The Pit
Burpees on top 10-5
Crawl bear down
Monkey humpers 1-6ic
Bear crawl up hill
TOL 1x through
Mosey to the baseball field to hand off to #TheJuice
Station 2 (Q – TheJuice)
Block relay 1: First partner does mosey around outfield Second partner does block squats 50oyo then block jump until Complete Plank till all are in the. Rifle carry to mid field -Relay two Partner 1 murder bunnies to third base and back and partner 2 does 50 kettlebell swings with block, then switch after partner 1 returns Then block jumps when completed -Relay three is follow the leader while doing block curls in cadence back to path
– Indian Run to the basketball court for patches Q
Station 3: Q – Patches
The Hightower
F3GrandStrand lost Jacob "Hightower" Hancher as he was serving as a Myrtle Beach Police Officer. EOW: 10/03/20. This is a part of the workout based on Matthew 5:9 “Blessed are the peacemakers, for they will be called children of God”. 5 exercises, 9 reps each. Basketball court suicide version (mosey to each line) o Burpees at baseline o Bodybuilder (Burpee with plank jack) at first free throw line o Triple Merkin Burpee at half court o Triple jump squat Burpee at fat free throw line o Combined = Triple Merkin Triple Jump Squat Bodybuilders at far baseline.
– Mosey back to flags, mixing in karaoke and nur
Station 4: Q – Baymax
PAX found a partner. PAX#1 would AMRAP exercise 1. PAX#2 would do exercise 2 for ~25yds and then run back to start. PAX would swap exercises. When PAX#1 completed the movement exercise, the pair could advance to the next set of exercises. Repeato until all rounds are done.
(Exercise 1 – exercise 2)
1. wolverine burpee – bear crawl
2. Monkey humper – crab walk
3. Spider merkins – duck lunge
4. Starfish crunch – frog jump
Same as before, but exercises were meant to be done backwards. Instead of running back, PAX would Nur after completing the movement exercise. Due to time, distance was reduced to 10yds and 2 rounds.
(Exercise 1 – exercise 2)
1. Dog pee (fire hydrant) – crawl bear
2. Dying cockroach – lunge duck
Mosey to the flag
Station 5: BigBlue
Freedom Hammer Challenge
3min Amrap – Hand Release Shoulder Tao Merkins
Pax report reps to AO Team Leader who calculates the AO’s average
4th Place: Snacktown – 34.3 rep average
3rd Place: Lehigh – 43.75 rep average
2nd Place: LANCO – 44 rep average Baymax with 60 reps in 3 minutes!!!!
Champions: Harrisburg – 45 rep average
Announcements: Complete the X-mas party survey, Sunspots Halloween Party tonight, Shirt Order is live!
Moleskin:
So great to see that many pax from 4 different regions (Lehigh Valley, Harrisburg, Snacktown & LANCO) to celebrate the 5 year anniversary of F3 LANCO. Appreciative for the resilience and drive of Sunspot, Inspector, Eagle, Square, and the other OGs of LANCO to get this thing started and paved the way 43 feet at a time.
Fitness is the magnet, the Fellowship is the glue and Faith is the dynamite. Together F3 is more than a workout group. This was most evident during the COT as Bunyan, and Payload shared their powerful Why stories, Doublemint used scripture to explain why friendship is crucial and other pax were lifted up in prayer. Each of us has a Why that gets us out of bed in the gloom and keeps us coming back week after week. Often, the hardest part is just showing up
During Coffeeteria our bellies were filled with Bacon Egg and Cheese sammies (thanks to Meatball, Fridge, and OG Chowdah) oranges, bananas, Granola Bars, Doughnuts, Coffee, and Orange Juice.
Continue to look for ways to spread the F3 message and idea of male community leadership. With our brothers at our side, we are better than we realize and can do more than we think. Great job and I love you all.