Happy days

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WARMUP: ssh, windmills, imp walkers, hillbilly walkers and Peter Parkers, all in cadence
THE THANG: a round of 13s – 2 stations were set up a hundred or so feet from each other. Station 1 the pax did merkins and shoulder taps – starting count was one. The pax migrated to station 2 via lieutenant dans, and at station 2 did big boi sit ups and American hammers ( or was it Russian twists, I forget) – starting count was 12. The pax returned to station via a mosey around the parking lot.

The task proved a bit ambitious for us, as we reached 6:00 with a couple of rounds left to go, but at f3, we get paid by the hour, not by the rep, so the effort was honorable

After reminiscing about the old abc wide world of sports, we spent some time brainstorming some good f3 names inspired by IP of our youth. Don’t be surprised if an upcoming fng goes home named something like Danny Zucko, Fonzie, or Grimace.
MARY: negative ghost rider
ANNOUNCEMENTS:
COT: prayers were lifted for vuvu and other pax in attendance

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Bald WOD

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WARMUP: SSH-20, WM-10, CP-10
THE THANG:
Round 1 – 20 Reps of Merkins, LBC’s, Squats – Run Lap
20 Reps of Dips, Big Boys, M. Humpers – Run Lap
20 Reps of SSH, Lunge (S/C), Incline M. – Run Lap
Round 2 – All of the above, increasing to 30 reps of all exercises
Round 3 – All of the above, increasing to 40 reps of all exercises
MARY: No
ANNOUNCEMENTS: Yes, RYN
COT: Always

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Fake playlistst band, real legs workout

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WARMUP:
Side straddle hops -Windmill, Merkin, Downward dogs, Honey Mooney, Mosey

THE THANG:
3 – Exercises 20 Min = legs
3 stations
40s work, 20s rest / 3x

Repeated exercises for 4 min, one minute rest thinking on grateful moments.
20 speed squats
Plank hold, hold for 20 seconds, count starts after the last man planks

Repeat for 4 min
6 Burpees
12 Side straddle hops
Bear crawl

Repeat for 4 min
10 Mountain climbers
20 Drop lunges
Bear crawl

Repeat for 4 min
10 Squat Sholders tap
20 Smurf Jacks
Bear crawl

Repeat for 4 min
10 – skaters
20 – American hammers

VQ take over – Exercises 15 Min = Core/cardio Non Stop
12 -Freddie Mercury sit up
12 – Flutter kicks
20 – Smurf Jacks

12 – Big boys sit up
12 – LBC
20 – Pop squats

12 – Jump lunge
12 – Jump squat
2 – Burpees

MARY: Hello Darling
ANNOUNCEMENTS:
COT:

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Shoulders and Shuffling

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WARMUP: Disclaimer and light jog to the space between Walgreens and Jersey Mikes for COP
THE THANG:
COP (all in cadence): SSH x 25, Squat x 25, Mountain climber x 25, Freddie Merc x 20, LBC x 25, Windmill x 10, Diamond merkin x 15, back and shoulder stretch LH/RH, Jump squats x 20
Make a loose formation and mosey to the HT lot near the brick landscaping wall on the left side of the lot. The Pax stopped 4 times and did 5 burpees at each stop on the way to the wall.

At the wall, we did 11’s. Decline merkins and dips OYO (crowd pleaser).

Mosey about 20 yards from the wall and plank it up facing the wall. Hold plank/6″/elbow plank while the Pax, one by one, ran to the wall, did 3 box jumps or step-ups, and ran back.

Mosey to a section of striped lot across two rows and side shuffle along the striped rows in a zipper fashion for 6-7 rows. At the end of each row, do a burpee. Al Gore for the 6. Rinse and repeat back to the start, substituting bomb jacks.

Mosey to the small grassy area next to the landscaping wall for a traditional Jack Webb (1:4, merkins and overhead claps to 10)

Mosey to COT for Mary.

MARY: Box cutter x 20, American hammer x 20, Hello Dolly x 20, Superman hold x 2

ANNOUNCEMENTS: Murph Workout on Memorial Day after regular F3 workouts, Hog and Coyote, Tortoise and Hair CSAUP’s coming up. Read your newsletter!

COT: Prayers for ST’s friend Becky and JWOW’s neighbor with cancer. Also, Half Shell’s father-in-law (grand-father-in-law?)

Whew – summer’s coming. There’s much more sweat today than in the past few weeks. We hit the shoulders hard today with the 11’s and Jack Webb’s. I think those will be felt tonight. Great to see <@U07TVBVVC3X> today and looking forward to his V-Q next week at GC. Everyone put out a great effort today, and it’s always a pleasure to lead the Pax at <#C02PFBMMZL6> – one of my favorite AO’s of The Fort! Thanks again for the Q-spot <@U01CGBKBQ64>

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Smokin Duo Running Around Massey

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We paired up with a partner to run with depending on your current speed and endurance. We pushed and listened to each other to strengthen our minds and soul with various ranges of miles between 3 to 5 miles depending on the running duo you were part of. Great and safe place to express your burdens.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Looping it up with Cindy at DP

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WARMUP: Rucked a loop around and through Main Street checking out the new Lego store, Bricks and Minifigs?
THE THANG: Veterans Park ruck loops stopping for 25 Cindy Curls, 25 overhead presses, 25 rows, and 1 loop carrying Cindy, followed by another big loop.
Made 2+rounds
MARY: Nah
ANNOUNCEMENTS: 2026 Cannoli Run, Dawn Patrol News coming!
COT: Prayed out with Gratitude of all the blessings we have among us.

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Secret Service Social Security

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WARMUP: ImpWalkers, ChPickers, SSH, Windmills, Bro(Y)oga

THE THANG:
1. Modified Secret Service Snatch Test.
1. Bell weight/ Required Reps / Time limit
1. 50 / 200 / 10:00
2. 45/ 222 / 11:06
3. 40 / 250 / 12:30
4. 35 / 286 / 14:18
5. 30 / 333 / 16: 39
1. If done early… Repeat warmup exercise of choice until all are done
1. Dora: 150 Merkins & 2-Bell Farmers Carry
1. More was planned, but was cut short due to time

Actual SSST: https://movemoresitless.wordpress.com/tag/secret-service-snatch-test/

MARY: 100 LBC, mixed Bro(Y)oga
ANNOUNCEMENTS: Blood Drive, Bethel, etc…
COT: Held / Aye

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Over the hill and through the woods

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WARMUP: Side straddle hop, cherry pickers, windmills.
THE THANG: Ruck to pain station 1, (20) Ruck Curls, Ruck up halfway to the big hill, (20) Ruck Curl and Upright Rows, Ruck Up the Big Hill, add Calf raises to the list, ruck through the woods out to the church, 20 squats and finish.
MARY: LBCs, more LBCs, flutters, dollys, mercury’s, and more.
ANNOUNCEMENTS: MURPH, second MURPH
COT: Prayers and Praises

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