Tour De Land Holdings

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WARMUP: Mosey to the Police Lot for various exercises I/C
THE THANG: Mosey to the US flag at veterans park for the pledge.

Move to the lot formerly known as Footloose
Exercises & different modes of transport between lines

Line 1 – merkins
Bearcrawls
Line 2 – shoulder taps
Bearcrawls
Line 3 – squats
lunge walks
Line 4 – burpees
Turnaround
Line 4 – squats
Lunge walk
Line 5 – hand-release merkins
bearcrawl
Line 6 – sumos
bearcrawl
Line 7 – diamond merkins
Recover

Mosey to top of Monroe White parking lot for partner DORA
50 – squats
100 – burpees
150 – double count flutters

Mosey to the park for 1/2 wall work
Step ups – 20 OYO
Incline Merkins I/C
Dips I/C

Mosey past the millstone (birthplace of Spitz)
Up the hill to the Pike Energy lot
Five burpees OYO – just because
should taps
Makthar Ndiaje's (for Barry & Jekyll)
Jiffy called ab exercises while the 6 rolled in

On to the Police lot for more fun
burpees
lunges
squats

Mosey to COT

MARY: Geometry class – protractor at various angles with rosalitas and hello dollys mixed in

ANNOUNCEMENTS: Always – but read your newsletter

COT: Is the 5th core principle

Thanks for the call, JWOW. Always an honor to lead. 👁️

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Back In Time

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WARMUP: stretching- honey mooner, full squat hold, cross leg
THE THANG: 100 SSH, Cherry Pickers, Bombjacks Then – Jacobs Ladder with Merkins and Squats; mosey around park to parking lot, second Jacobs Ladder with hand release merkins and BBSU. Run to new town hall – dips and step ups. Run to park – Tunnel of Love!!! Finish with gas pumpers
MARY: Gas Pumpers
ANNOUNCEMENTS: Many
COT: prayers for Uhaul Family, DD and others

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Walk Through John 19

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THE THANG: Today is Good Friday and we covered a good bit of John 19 and The Passion.

Each station is a count of 33 and we worked our way up and down the ladder with passages from John 19 along with these exercises:

squats
SSH
press
lunges
merkins

The verse of the day which I forgot to read is:

“I have told you these things so that in me you may have peace. You will have suffering in this world. Be courageous! I have conquered the world.””

‭‭John‬ ‭16‬:‭33‬ ‭CSB‬‬

MARY: We stretched a bit then wrapped it up.

COT: Lifting up the prayer requests in the circle.

Thanks @U087NCUTMPT for the opportunity to lead. Happy Easter.

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It was a Friday… this Friday… at slow burn

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WARMUP: ssh, windmill, imp walkers, Peter Parker’s, all in cadence. Mixed in some up and down dogs
THE THANG: there was a list of 6 assignments taped to the empire pizza end and the Persis end of the building near cot. Each assignment consisted of one or more exercises, with counts of each to complete. The pax started at one end of the building and did assignment 1, then moseyed to the other end of the building to complete assignment 1 down there. The pax would then mosey back to the original location to complete assignment 2 on that list. This patterns continues. Halfway through each run between ends, the pax would stop for 15 dips (180 in total across the entire workout). Once all six assignments were completed. We finished the last one with the 6 and moseyed back to COT
MARY: we got a few rounds in including freddys, penguins, shakiras, and gas pumpers among others
ANNOUNCEMENTS:
COT:

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Not so moderate. But fun!

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WARMUP:

  • Moroccan Nightclub
  • Cherry pickers
  • Imperial Walker
  • Windmill

THE THANG:

  1. Bucket of fun -> group does the exercise. One person runs with the sandbag
  1. Exercises
  1. Squats
  2. Leg Raises
  3. Merkins
  4. Should Taps
  5. Flutter Kicks
  6. Lunges
  7. Imperial Walker
  8. Plank Jacks
  9. Side Straddle Hop
  10. American Hammer
  1. Pyramid of Intrigue
  1. 3 pain station – Reps 20, 15, 10, 5, 10
  2. Station 1
  1. Mike Tyson
  2. LBC
  3. Wide Arm Merkins
  1. Station 2
  1. Jump Squats
  2. Lunges
  3. Plank Jacks
  1. Station 3
  1. American Hammers
  2. Leg Raises
  3. Big Boy Situps

MARY:

  • Freddy Mercury
  • Pecker Pointers
  • LBC

ANNOUNCEMENTS:
COT:

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2026 QvQ round 1

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THE THANG:
Fishstix was away and was alloted the 1st 20 minutes. We moseyed up to the top lot at The JOC. He led us in a series of partner work. Shouldered partner resistance mosey face to face, Patty Cake Merkins, Partner Get Ups. Round 2 was Wheel Barrows, Leg Throws and Partner Cliff Hanger Merkins.

Our man Flair subbed in for Slopes who sadly came down with the sickness. Flair stayed in the cross regional partner up and called AMRAP work together. No Cheat Merkins, Big Boys and Squats – take a lap. Remember your time as you are always challenging yourself. Next round same workout but beat your AMRAP from Rd 1. Take a lap. Stop at soccer goals and line up in Groups of 3. Suicides across the parking lot. Partner 1 takes of, Partner 2 planks and Partner 3 burpees until all partners complete suicide.
Flair Band Camp Please feel free to edit this BB as needed.

Mosey back to COT for a quick ab lab.

Both brought great VAPE however Fishstix pulled away by the tightest margin. Kudos to Flair for throwing together a great workout in little to no time. Kudos to Fishstix for taking the Dub.

ANNOUNCEMENTS: Announced
COT: Prayers and praises as we tallied the vote.

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lotsa left turns

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WARMUP: disclaimer
THE THANG: wander through FMHS past the baseball field and pullup bars to get to Harris st. LEFT…. run to Walden Park entrance….. LEFT…. hug the LEFT curb and keep making LEFTS until you run every bit of Walden Park and arrive back at Harris St. Some made a right and headed back to COT. Some crossed Harris and continued the LEFT theme, running a couple more streets on the opposite side of Harris before returning to COT.
MARY: Some had a couple minutes to do some strider/sprints. Highly encourage runners to do this occassionally – your running mechanics and body benefits from sprinting from time to time.

ANNOUNCEMENTS: Newsletter
COT: Yup

Sorry this backblast is late…. Sorry the video post to slack was late….

As often happens in the journey of life – better late than never.

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Unlit lights

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WARMUP: yes! Absolutely it was windy and cold. We would mosey and then wall sit dor everybody to catch up. As soon as the last guy arrived and sat down against the wall we were up and running again to another random location. Bonsai openly wondered if that was all I had planned. We did it for so long.

THE THANG: truth is: when I Q a moderate I often see who is present and budget our workout accordingly. In the spirit of a moderate, I kept all the counts to 10 or under and the mileage limited. These guys are strong.

The main portion was built around light poles and additive work. We were doing merkins and squats, adding an additional rep each light pole

At pole six and pole nine we stopped even though the lights weren’t on. I made a reference to how some men in our community are like those light poles: present but their light has gone out. Being among F3 guys is like standing in a well lit parking lot. A ton of dudes on fire accelerating.

But are we invigorating male community leadership if we don’t continue to reach out to those guys whose light has dimmed? The sad clowns among us need F3!

So, at every light pole we came across that was out—we did six merkins and nine squats. Turns out there are a lot of light poles at this AO in need of new bulbs or more power. I’m not sure what the metaphor is for sad clowns needing a new bulb or more power, but let’s keep working on EHING them and we can ask after their fifth or sixth post.

Closed with Bulgarian split squats, core work, and some mobility that is always a crowd favorite

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Tour of Pleasant Knoll

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WARMUP: The warmup was SSH, Windmills, Imperial Walkers and Hillbilly Walkers
THE THANG: The tour started in the courtyard with Inclined Merkins, step ups and squats…then we proceeded to the blacktop area where we did American hammers, shoulder taps and LBC's with a lap around the blacktop area for 4 rounds….then we Lunged to the Johnny Pump….ran to the bridge and wall sat while one person at a time did burpees….then we ran up the hill to tje front benches where we did SSH, Mt Climbers and Derkins…even threw in some Bulgarian split squats for Bandcamp even though he wasnt there….we ended with a run around the front parking lot and Ended with COT
MARY: flutters and Freddy mercuries
ANNOUNCEMENTS: had to leave before announcements
COT: Prayers and praises

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Then there were TWO

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WARMUP: SSH and Mosey
THE THANG: 5 exercises then take a lap: Step ups, Dips, Irkins, squats and SSH. 3 rounds completed.
Next up – light poles extravaganza: 3 exercises at each light Merks/Squats/LBCs. 5/10/15 reps – rinse and repeat with Calf Raises, OH claps, SealJax.
Round 3 : Mosey back to Flag for 5 mins of Mary.
MARY: Yes
ANNOUNCEMENTS: Read newsletter
COT: Prayers for Pax, World events, and our local community.

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