12 good men got stronger at ring of fire with pull ups burpees and sprints
WARMUP:
Goofballs
Windmills
Low slow squats
Moroccan night clubs
Overhead claps
THE THANG:
Dead hangs/planks
1 min x 2 sets
On set 2, hang as long as you can. Winner gets a prize.
It was Cohiba
2 teams
Indian run in opposite directions 2 laps
Last guy does 5 merkins then runs to front
Losing team does 10 burpees. Winning team planks
Shuffle teams and repeat
Light pole ladder
5 pull-ups
10 CDDs
15 diamond merkins
20 jump squats
25 Peter Parkers
Finisher – final 10 minutes
Dora – mode of transport is bear crawl
100 monkey humpers
200 Flutters
300 SSH
MARY:
no time
ANNOUNCEMENTS:
Newsletter
COT: Think about being the man you were created to be
Suicides:
Snatches at the base line, Burpees at the turn
Count is 4:8:12 (Snatch each arm)
Lap
Repeat 2:4:6
Lap
Repeat 1:2:3
Transport exercises followed by strength exercises:
Dragon walk, Thrusters, Rows
Bear crawl, Front raise, Squat
Lung walk (with holds), Tricep ext, Swings
Was on vacation, sorry for the delayed post. Naked and Afraid never poked me. What a gentleman.
Warm: imp Walker, Freddie m, hillbilly w, travolta, LS squat, dying cockroach, monkey h, mtn climb, merkin, jump squat, LBCs, gas pumper, m night club, windmill
Running and doing stuff: karaoke l and r, toy soldier, bear crawl/merkins, broad jump/burpees
One man Dora’s (vis-à-vis pusher at the bubble), 3 times, LBCs, merkins, squats
Mahktar N’Diayes randomly included
Jack Webb was not
Variations of the assassin suicide included the following: flying squirrels, bomb jacks, merkins, burpees, squats, mtn climber, BB sits, plank jacks, side straddle hop
All PAX effort was equal to or great than the Q. For the most part, greater than
Short Sale made the drive with the premise of a money back guarantee
Fogerty celebrated minute 44 when he barely broke a sweat
Time Machine has now been to a Barry Manilow workout and knows who to avoid
Looks like we made it,
Barry Manilow
WARMUP: Welcome & Disclaimer
THE THANG: We jumped into a circuit training of pain stations with 10 Reps each of the following: LSS, Merkins, Flutter Kicks, 60lb Sand Bag Over Head Toss, Ruck Sack Curls, SSH, Monkey Humpers, 40lb Bent Over Rows, Big Boys. Every 5-10 minutes we Mosey a lap around the parking lot x2, and 1 backwards jog.
MARY: Lots of fellowship, and sweet tunes.
ANNOUNCEMENTS: HIM Camp, Men Bethel Shelter, & NEWSLETTER
COT: Praises & Prayer, 5th Core Principles and shared with Halfback about the 3 Fs.
Five, fine Fort Millians gathered at the HT lot for another helping at the Golden Corral. Here is what they did:
THE THANG:
Mosey around the HT lot and circle up near the front of Harris Teeter for COP:
SH x 25, windmill x 10, merkin x 15, squat x 20, imperial walker x 20, box cutter x 20, wide arm merkin x 15, Alabama ass kicker x 15 (L/R), mountain climber x 25, cherry picker x 15
Mosey to the lot in front of Best Brains. Using the parking lines as a guide, side shuffle left along the line, quick steps forward to the next line, side shuffle right, quick steps to the next line. Continue until we reach the end (approx 10 lines). Rinse and repeat in the reverse direction back to the starting point.
Line up along the first parking lot line.
Bearcrawl to the end, 10 burpees, bearcrawl back, 10 burpees
Lungwalk to the end, 15 bmbjcks, lungewalk back, 15 bmbjcks
Crabwalk to the end, 20 diamonds, crabwalk back, 20 diamonds
Lungewalk to the end, 10 burpees, bearcrawl back, 10 burpees
Indian Run around the lot and circle up at the flag for ABLAB:
Freddie Merc x 25, Rosalita x 20, Superman x 3
ANNOUNCEMENTS: Check your newsletter.
COT: We prayed for loved ones and friends with cancer and for the teachers and students going back to school.
Lots of chatter today, including ‘Apache 10 counts’ from everyone recalled their beginnings at F3 and how they were named. We all got to know each other better this morning.
WARMUP: Change Order with stretching and other fun stuff
THE THANG:
Trucker started off with some wind sprints between the light poles in the back parking lot. Merkins completed at the end of each round. Four rounds finished before next hand-off. Fishstix had next. Partner up, One partner bear crawled to the wall and completed 5 muscle ups and back to other partner. The other partner did the following exercises: HR Merkins (Rd1), CCD (Rd2), and Flutters (Rd3).
Hand-off to Mainframe. Partner burpees, each partner alternated doing burpees starting at 1, when the team reached 20, they ran a lap. Four rounds, lots of burpees.
Finished with Change Order broga
WARMUP:
Mosey around the block from veterans park with stops at Front founders
Back founders
Old subway and behind Hobos where
Walkers Sumos, Merkins, LBCs and some burpees took place
THE THANG:
Ten exercises in ten parking spaces 10 reps each
Perform the exercise move then move to right
After 10th space take lap around parking lot
4-5 rounds were completed
Merkins
Leg lifts
Sumo squats
CDDs
Burpees
Wide arm Merkins
Donkey Kicks
Squat jumps
Flutters
Plank punch
MARY:
Mosey back to COT
3 rounds of Mary performed
1mi untie of side straddle hops
ANNOUNCEMENTS:
HIM Camp
D2D24 signups
COT:
Prayers and Praises were mentioned
WARMUP:
– running
THE THANG:
– running
MARY:
– running
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
Disclaimer at 5 AM sharp from YHC, we crossed the street to panera for some in cadence Warm-O-Rama that included,
Side Straddle Hop
Windmills
Moroccan Nightclubs
Imperial Walkers
Hillbilly Walkers
1 mile around Kingsley and then time for some,
Lunges
Merkins
Step up
1 more mile around Kingsley and now this time,
Squats
Merkins
Mountain Climbers
1 more mile and it was time for CoT
CoT:
Announcements: Bethel men’s, convergence and read newsletter
Prayers and Praises (said & unsaid)