Accumulating ladder

WARMUP: mountains climbers, Moroccan nightclubs, mozy to the base of the hill and back
THE THANG: Accumulating ladder with 15 exercises. Complete one rep of the first exercise, then two of the second plus one of the first, followed by three of the third, two of the second, etc. Reps added up with 15 total rounds. Exercises from 1-15 were halos, lunges, side bends, cleans, curls, triceps, kb merkins, figure 8s, deadlifts, goblet squats, rows, cleans with a press, snatches, swings, flutters with a press.
MARY: included
ANNOUNCEMENTS: Bourbon tasting
COT: Family, friends and coworkers

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Don’t be a weak sauce

WARMUP: Some Broga, SSH, windmills, quad stretches, push ups, shoulders
THE THANG: The Helton – 800 meters, 30 squat thrusters with block, 30 burpees x 3 rounds – plus elevens of Merkins and curls
MARY: in between
ANNOUNCEMENTS: Bethel Men’s Shelter, BBQ/ Bourbon event
COT: mental health, unity in our country, family

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By way of instruction… The Ranch. Halloween.

WARMUP:
How do you know you’re just getting started? Well, <@UGU3XR5RP> tells you that you are taking too long with the disclaimer and such. But there was an FNG and I wanted to be a good example. I have no idea what possessed me to do so, as I typically (according to everyone) am NOT one, but alas… here we are. With a mustache that originated in 18th Century Europe and eventually made its way to the Western US roughly 100 years later, this FNG sported a handlebar that was worthy of a Wyatt Earp or William Howard Taft, duly elected 27th President of the US (that was for you, Camp). After a short warm-up lap there were, presumably somewhere in here, a few slow <@USBP08L1G> style windmills, some SSHs, and other activities to get the blood circulating. The FNG didn’t quite look afraid, only perhaps marginally confused, so we continued…

THE THANG:
We headed down the hill toward the entrance to the school(s) from Springfield pkwy, with a brief stop to pick up some rocks and lift them. Because we are men. Why else you would you do such a thing?

We also spent a moment or two of instruction along the way regarding the Mission, Credo, and 5 Core Principles. I am proud to state that the guys there actually did a really good job of getting them correct and I think the only penalty burpees that got leveled were my fault because I got ahead of myself and opened F3 to all men before first making it free.

Then we proceeded to complete a 1-mile circuit around both schools, with 9 or so stops along the way to perform 20 reps of everything as we went. First round was all together in cadence, including the burpees (in memory of Band Camp), the next round was on your own.

Exercises included:
– Side Straddle Hops
– Merkins
– Muscle-ups
– Flutters
– Burpees
– Curb Alperts
– Squat Jumps
– Double Leg Lifts; and
– Dips

Naturally, somewhere in there, Change Order (<@U012K8DDK7V>) managed to pull a Matthew McConaughey and get his shirt off. (see Matt Damon’s impression on David Letterman from like 20 years ago: https://www.youtube.com/watch?v=B-HYL7VPNXI) .

As we returned back to COT, it was time to name the FNG. There is no moleskine section, so I will put this here. The FNGs name was Matt Mahood. Plenty to work with there… then there was the Taft-stache… plenty there as well… then he rips out that he loved cocaine and alcohol back in the day… he was a veritable fountain of interesting things… nothing was quite sticking and so I asked him about his family. In his deoxygenated stupor, he had to think for half a second before gently huffing out “wife, 2 kids”… then with no prompt “Amanda”… I said, “you named both your kids Amanda?” He looked a little befuddled and that was just long enough of a hesitation for the swirling snakes in my brain to land on “well, your name is now Hug&Kiss, as in Amanda Hugandkiss). And that was that. Welcome, brother… and way to take the name like a champ.

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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Cherry poppin Q with some corners & such

WARMUP: side straddle hops, merkins, cherry pickers, moroccan night clubs
THE THANG: mosey to lower field for some 4 corners. each corner 10 bomb jacks, 20 merkins, 30 CDDs, 40 squats, 50 flutters with MOT between corners mosey & bear crawls. 2nd half mosey to basketball courts for rounds of sprints with reverse of first half (10 flutters, 20 squats, 30 CDDs, 40 merkins.
MARY: heel grabs, cockroaches, LBCs, 6 count burpees (aka a normal burpee?)
ANNOUNCEMENTS: BBQ & bourbon. Everyone donate to give the Bethel men some ham and show up Thursday. Sign up for Christmas party Dec 21.
COT: Thanks for all the feedback and the solid showing at my VQ! Won’t be the last.

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A quick jaunt to Tega Cay

WARMUP:
All you get is an explanation of the Thang
THE THANG:
Run to Stonecrest, then up Hubert Graham to Tega Cay Drive. If you’re fast, go take a lap around their parking lot.
At the first traffic light 5 merkins and 5 BBSU. Add another 5 at each light and the traffic circle. On the way back take 5 off (5 ,10, 15, 20, 25, 20, 15, 10, 5)
MARY: none
ANNOUNCEMENTS:
Bourbon Tasting, Bethel Mens on Thursday, Thanksgiving Convergence, Christmas Party, Christmas Eve Convergence
COT:
Talked about trust. Trust each other to make better leaders of each other.

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Training Ground – Heavy Style

So, it started as an idea for a nice, or heavy, Sunday ruck before Church. Well, it’s now turned into a morning staple for some. I’ll tell you this, I always walk away grateful. Grateful that Crystal Lake was willing to make this official. Grateful that the hour ALWAYS includes laughs, even teenage boy humor. Grateful that we typically have a few “real” conversations and today was no different. To land the plane, I started the day, grateful.
WARMUP: Sure. It included rucking up and 5 of the 9 PAX grabbed a sandbag, too. We’d rotate on/off the sandbags every 6mins unless I forget, of course.
THE THANG: I don’t remember all the roads traversed but we started by making our way to WEP then meandering our way to “Gun Shop Hill” where everyone had the opportunity to walk down and “KLAW” (walk backward) up the hill with ruck & sandbag. We then made our way around our farming village some more and even made it back to the hill for a repeat of the walk/klaw experience.
MARY: Nope
ANNOUNCEMENTS: Register for the Christmas Party if you haven’t and you’re still reading.
COT: Yes.

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Interval mosey/stadium/BC

WARMUP: nah… mosey, set interval timer: 5min /1 min
THE THANG:
Rounds 1,2,5,6- mosey AO
Rounds 3&4- Stadium Runs
1-min breaks- Allx25 rep:
Merkin, LBC, squat, flutter, CDD, big boy, step ups, box cutters, Mike Tyson‘s

MARY: nope no chicks… or other dudes for that matter
ANNOUNCEMENTS:
Back-blasts should still happen, even without someone prompting or incentivizing
COT: just YHC & @ SkyQ…

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Where’s Grout?

WARMUP:
20 SSH IC
10 LSS IC
10 HILLBILLY WALKERS IC
10 IMPERIAL WALKERS IC
10 MNCS IC
YOGA

THE THANG:
Mosey to the entrance of Pike Engineering for -2s of Derkins & Dips
Q3.10 Consistency – “The Consistent Leader is constant and regular in everything he does. His followers are drawn to him because his steadiness provides a safe harbor from the howling winds of Chaos and Flux that blow periodically through their own lives. He is their rock.”

Mosey to Print Shop for -1s of pull ups and knee ups.

Mosey to First Baptist Parking Lot
Plank it up – “Strong Routines are the framework of Consistency.” We in F3 know what to do. Wake up and exercise, everyday, We shouldn’t have to think about it, just do it. Remove unnecessary decisions, and create routines.
4 corners.
• First lap included 10 merkins at each cone
• Second lap included 20 squats at each cone
• Third lap included all of the reps – 10 merkins, 20 squats

A couple of teenagers stumbled upon us in the parking lot and joined in on the fun. We asked what they knew about F3 and appropriately answered “Yall are crazy.” A brief intro to F3 was given, and they were named Nastradamus and The Cobbler. Nastsradamus runs cross country and stayed with us to the next stop.

“The Virtuous Leader focuses on bandwidth not perfection.” Reminded the PAX that consistency will help minimize the flux in our life. This isn’t about perfection, but about limiting the lows in our life. The things that keep us away from a healthy lifestyle that enables us to lead.

Mosey to Massey Hill.
7s at the Massey Hill. CDDs and Peter Parkers.

MARY: Flutters to 0730hrs
ANNOUNCEMENTS: Lots – Beers for Beetus, Pints & Padres, Bourbon & BBQ, Christmas Party
COT: Stays in COT

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