WARMUP: fallen fruit collections
THE THANG: walk around Kingsley and chat about Barbie
MARY: she wasn’t there today
ANNOUNCEMENTS: stuff
COT: prayers
WARMUP:
THE THANG: we started our adventure with 8 hardy souls this morning and returned 45 mins later with 14
The official route was munn to Harris – turn right, go under 77 and take second right into neighborhood. Cross Sutton rd and keep going straight on Sutton view until it ends. Turn around and head back the way we came – uphill, both ways
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: out market towards the river district. Turn right on gardenia, first right on morris hunt. Go all the way to the end, turn around and head back. Next left on downing, follow until it ends at the bottoms of the Berkshire loop. Follow the loop back uphill to Richard’s crossing and head back to cot. 4.25 miles total.
We don’t go down morris hunt that often, I thought it would be a good change. Maybe next time we go up gardenia instead of down
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: None
THE THANG: 3.25 mile run through Massey
MARY:
ANNOUNCEMENTS:
COT:
If I missed your name, feel free to edit it in….
The weather did not agree with us, but I hope everyone had a nice evening at The Barry (aka The Sweaty Barry). I’m really not sure how a person could not have a good time with Milwaukee’s Beast and PBR being served.
Winner (repeat), Harry Carry … new traveling trophy awarded
Ruck winner (repeat), 3D … we’ll rustle up an award for the ruck winner next year
Thanks to the volunteers.
Thanks to the Rock Hill participants.
Thanks to Twister for gracing us with his presence.
Looks like we made it,
Barry Manilow
Warm-O-Rama
SSH
Windmills
Arm circles
Moseyed to the pharmacy parking lot where the party began.
Each Circuit was done for 5 minutes for as many rounds as possible, with a 1 minute rest in between. After the 3rd circuit we repeated circuits 1 through 3.
? CIRCUIT 1: “The Grinder”
5-Minute AMRAP
– 10 Squats
– 10 Merkins
– 10 Jump Squats
– 10 Wide Arm Merkins
– 10 Bonnie Blairs (5 each leg)
– Run across the lot and back then start circuit over.
? CIRCUIT 2: “The Beast”
5-Minute AMRAP
– 5 Burpees
– 10 Mountain Climbers (each leg)
– 10 Lunges (5 each leg)
– 10 Diamond Merkins
– 20 SSH
– Run across the lot and back then start circuit over.
? CIRCUIT 3: “The Gauntlet”
5-Minute AMRAP
– 10 Carolina Dry Docks
– 20 Flutter Kicks (4-count = 1)
– 10 Plank Jacks
– 10 Shoulder Taps (R+L=1)
– Bear Crawl ~10 yards
– Crawl Bear ~10 yards
– Run across the lot and back then
We moseyed back to COT in time for Piston Crunches & a 1 minute plank.
ANNOUNCEMENTS: Stuff the Bus, coffeteria convergence Friday at Panera Bread- State of the Nation from <@U5CVD8D7V>, Bethel Men’s Shelter 1st Thursday in August 7th.
COT: I brought up the subject of “What’s your Why?” Why F3? What keeps you coming back? Prayers were made.
WARMUP: Community Service
THE THANG: Adopt a Highway
MARY:
ANNOUNCEMENTS:
COT: 3rd Qtr 2025
WARMUP:
– SSH
– Windmills
– Merkins
THE THANG:
– Mosey down the road to the field gate entrance while triggering every motion sensor light on the way
Round 1:
– Bear crawl the 10 – 1 burpee
– Crawl bear back to the endzone
– Bear crawl to the 20 – 2 burpees
– Crawl bear back to the endzone
– Continue the series until reaching the 50 yard line with 5 burpees and back
Round 2:
– Run to 50 – 5 burpees
– Nur back to the endzone
– Run to the 40 on the opposite side (60 yards) – 4 burpees
– Nur back to the endzone
– Continue the series until reaching the endzone on the opposite side
Round 3: Line up on the track in teams of 3 for Catch Me If You Can
– 1 partner completes 5 Diamond Merkins and then runs to catch up with the other two partners
– Partner 2 carries Partner 3 until Partner 1 catches them
– Partner 2 completes 5 Diamond Merkins and runs to catch the other two partners
– Partner 3 carries Partner 1 until Partner 2 catches them
– Continue for a full lap around the track
Round 4:
Back to the endzone in groups of 2 for a modified Dora due to limited time
– 75 Merkins
– 150 LBCs
MARY:
– Take turns going around the circle calling exercises until time runs out.
WARMUP: SAH, IW, Ch Pickers, Tag-Team Merkins
THE THANG: interval timer – three minute RUCK, one minute AMRAP exercises some music was played…
PLAYLIST
Real American (3:30)
• H – Heavy Ruck Presses (Gorilla Press)
• U – Undertaker Get-Ups (Turkish get-up variation with ruck)
Undertaker Gong intro
• L – Leg Drops (flutter/leg raises with ruck on chest) The Rock – Electrifying Theme (2:30)
• K – Knee Strikes (high knees with ruck overhead) Ultimate Warrior
• A – Atomic Squats (bear-hug ruck, squat fast) – John Cena – The Time is Now
• M – Muscle Man Rows (bent-over ruck rows) Ultimate Warrior
• A – Ankle Grab Sit-Ups (ruck sit-ups, reach to feet) Shawn Michaels – Sexy Boy
• N – Neck Bridge Holds (wrestler bridge or low plank hold) Kurt Angle – Medal
• I – Irish Whip Sprints (ruck sprint 20 yards, jog back)… ideally around a light post!Rowdy Roddy Piper
• A – Andre Carries (partner carry or farmer carry with two rucks if solo. Hulk promo for Andrè
• NWO theme (>4 min)
Also… manmakers & Curls (for those 24 inch pythons!)
MARY: Am Hammers, Pax-Ab-Lab
ANNOUNCEMENTS: newsletter stuff
COT: held
WARMUP: SSH, windmill, merkins, mosey
THE THANG:
10 rounds, 10 reps of each exercise:
– 1 hand KB swing
– Clean and jerk
– Thruster
– Tricep extension
– Curls
Farmers carry to end of parking lot. Repeat x10
If anyone puts down their KB, all PAX must do 5 man makers on the spot
BONUS:
Divided parking lot into 4 sections.
Put KB at starting line. Run to 1st section do 2 burpees, run back to bell do 2 man makers. Run to 2nd section, 4 burpees, run back 4 man makers. Repeat to the end of the parking lot with 8 and 8.
MARY: no time
ANNOUNCEMENTS: yes
COT: had to be there