Beach Workout

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Warmup: SSH, Cherry Pickers, Low Slow Squat, Plank (Introduce the thang during plank).

Beach Workout

DORA
100 Merkins
150 Lunges
200 LBC

Set up Cindy station. Mosey across the parking lot to the cindyless exercise station.

Complete one cindyless exercise. 10 pace bear crawl. Mosey. Beach Cindy Exercise. Mosey back.

  • 20 Carolina Dry Docks
  • 20 Squats
  • 20 Big Boys
  • 20 Merkins
  • 20 Lunges (10 each side)
  • 20 American Hammers

Repeat this list as time requires.

Beach Cindy Exercises. Alternate between the following:

  • 20 Cindy Curls
  • 20 Skull Crushers (laying on back)

2nd 30 minutes. Topic: Sparing the Rod: Leave Right: Holding Kids Accountable.

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NASA?

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WARMUP: OYO
THE THANG: MUNN -> Harris -> ardrey – WEP -> trail back to Harris -> munn 4mi +/-
MARY: no
ANNOUNCEMENTS: newsletter, la grama, BOLO new AO trailhead coming this fall – see McHale
COT: health/ dr visits…. Mostly kept in our hearts today

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The Brickyard at ROF

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Arrived early to walk around and stretch a little before the workout. A few minutes after arriving another young man showed up. Didn't recognize him so introduced myself and we started talking. Did not know this was Cash's son until Double D showed up and let us know. What an honor to lead the workout of Cash's son's first F3 workout at the AO named after his dad. Another special moment brought to you by F3.

WARMUP: Moseyed throughout the COT parking lot while conducting various exercises. Since we had an FNG we managed to review our mission statement and 5 core principals during warmups. Now, time to get to work so I walked the PAX over to my vehicle, hit the lift gate, and asked the PAX to grab 2 bricks. Then we moseyed to the field carrying our burdens.

THE THANG:
Running with bricks:
BrickYard 400
Lap 1 – Run Straight Aways, NUR Curves, 10 BombJacks in the middle of each curve
Lap 2 – Run Lap while stopping in the middle of each curve to complete 10 Burpees
Lap 3 – Repeat of Lap 1
Lap 4 – Repeat of Lap 2

Next we introduced the FNG to a Jack Webb:
Jack Webb w/ Bricks
Ratio of 1:4 of 2 exercises, continue until rep count reaches 10:40
2 exercises were Merkins : OH Claps

To close it out we moseyed to COT to work on our Superman poses:
Superman Routine w/ Bricks– 4 different arm/leg positions held for 10 seconds per position – x2

MARY: No time

ANNOUNCEMENTS: Read your NL

COT: Normally I do not write a lot in BBs in this section but felt led to share a little from this morning's group. Our FNG was asked why he came out to an F3 workout. Fitness was mentioned as he is preparing to attend the Citadel. He then started talking about Cash and how he remembered his dad telling him over and over what a great group of men were in F3 and the positive impacts F3 had on his life. These conversations – seeds – grew until his curiosity peaked and he had to see and experience for himself what was so inspirational to his dad. Hit home this is something we need to absolutely give away! Give it away in our homes, in our extended family, to our friends, to our communities! Keep pursuing other men to join F3, keep planting those seeds. You never know when one of those seeds will take hold and start to grow, and the seed you plant might just impact those closest to you, like a son. Love ya fellas and pray yall have a blessed day.

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Curb Your Enthusiasm

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WARMUP: dynamic plank and broga, dynamic warmup LEs (ie: toy soldiers, lunge with twist)
THE THANG: set 1 (x4 or 5 rounds): 10 dips on bench, 10 derkins on bench, 5 curb burpees, partner wheelbarrow shoulder taps x10, partner sled push to curb
set 2 (x3 or 4 rounds): 10 bench step ups (forward vs lateral), 20 curb hops (forward vs lateral), 10 side plank dips with feet on curb
MARY: x2-3 rounds: side plank leg lifts x6 each, flutters, Superman’s x6
ANNOUNCEMENTS: yes
COT: yes again

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Compounds and Snatch Test

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WARMUP: briefly
THE THANG:
KB Compound:

Start at baseline and perform 1 complex each arm of:
Swing, clean, press, snatch, OH lunge, front rack squat.

Carry bell up to next cone, run to opposite baseline and back to bell. Repeat complex 2x each arm.

Repeat up to last cone doing 5x each arm, then work back down to starting line.

Next, PAX completed the 100 snatch test in 5 mins.

Isometric work:
10 around the body
10 swings
10 curls
10 merkins on bell
Repeat x4
MARY: briefly
ANNOUNCEMENTS:
COT:

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Bucket brigade

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WARMUP: We did so nicely, yes.
THE THANG: The world famous three buckets made an appearance this morning. Each bucket contained strips of paper that burdened the PAX with exercises they were not forced to do but all complied. Running to the next bucket, and the next. 1.25 miles were had in total. All enjoyed.
MARY: Finished with the world famous Peter pointers.
ANNOUNCEMENTS: Please look up the grass cutting opportunity at, La Gramma, Fort Mill Care Center, Q’d by Sofrito.
COT: Yes. Plenty to be thankful for!

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Attack of Heart Attach Hill

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WARMUP:
1. DYNAMIC WARMUP (10-12 min)
– Imperial Walkers x10 IC
– Bend & Reach x5 IC
– Side Straddle Hop x10 IC
– Short warmup jog
**20 yards, non-stop, down and back:**
– High knees
– Butt kickers
– Walking world's greatest stretch
– Elephant walks
– Dinosaur walks
– Soldier walks
– Side shuffle (each way)
– Karaoke (each way)
– Power skips
– C-skips
– Sprints

THE THANG:
## 2. HILL SPRINTS & LEGS
**Format:** Sprint up hill → walk/jog down for recovery → 1 leg exercise at the bottom (x20 total, x10 each leg where applicable) → repeat.
**6 rounds — rotate through:**
1. Squats
2. Reverse lunges
3. Knee kicks
4. Forward lunges
5. Calf raises
6. Side lunges
7. No Ruck Squats

## 3. BAG WORK — Back / Abs / Hips (14 min)
**3 rounds:**
– Stiff-leg deadlifts x15 *(neutral spine, hinge at hips — do NOT round the back)*
– Glute bridges or hip thrusts x15
– American hammers x15 (over/back is 1)
– Deadbugs x10 (5each)

MARY:
ANNOUNCEMENTS: Stuff the Bus
COT: Family’s and Safety for Travel

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Loops, loops and loops

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WARMUP: Nope – it's a run/ruck workout
THE THANG: Richard's Crossing to Front Street to Berkshire Heights, loop 1, 2 or 3 times and return the way pax got there.
MARY: No sir – open to all men
ANNOUNCEMENTS: Always
COT: 5th core principle

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Simple and sweaty

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I saw something online about how the 21-15-9 series was the most optimal workout routine so I decided to test it out. Quick disclaimer, light jog around the lot, some warm-up stretches, then pick up bags and move to front of school.

21 reps each of clean and presses, bent over rows, and jump overs. Front rack carry bag to end of columns and back. Repeat same 3 exercises but 15 reps of each. Bear hug carry bag to end and back. 9 reps of same 3 exercises then front rack carry down and back.

Next series is walk over push ups, squats with bag on back, and over the shoulders. 21 of each, single shoulder carry down and back. 15 of each, other shoulder carry, 9 of each, then front rack carry down and back.

Over head carry to end of columns. Bag toss to next cross walk. Back to COT and finish with 21 big boys. Solid work by all PAX. Thanks for opportunity @U088CUMTQ05

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