Hot Enough Yet?

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We have an FNG!! We went through the 5 core principles of F3, stated its mission, and did a full lengthy disclaimer so the FNG knew the full monty, money back guarantee.

8 bootcampers and 4 shield lockers doing their own thing (Olaf, Sasquatch, Beaker, and one other I could not see/hear).

WARMUP: Mosey around the parking lot for about a half mile or so, circle up near the school for 10-20 of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clubs
* Strawberry pickers
>> Then over to the road by the JROTC building for the main event.

THE THANG:
1. First up, 11s w hill repeats
Utilizing the mild grade hill alongside the JROTC building that leads down to the elementary school, we did some 11s. 10 Merkins at the top, 1 box cutter at the bottom, repeat accordingly until we finish with 1 merkin at the top, 10 box cutters at the bottom. Overall about a mile and a half of running and 55 reps of each exercise.

Then we discussed shield locks and how important they are. We men tend to internalize our struggles, keep them to ourselves. That only amplifies the pain. Find someone you can trust – the key word in making it work – and that you can be open and vulnerable with. Whether it is inside the F3 ranks our outside F3, just lock up with a someone. No OYO!!!
Next up…..
2. Cindy relays
Divide into 2 groups. Luckily we had an even number of 8. Using the new cinder blocks…..still with that new cinder block smell!…..blocks were placed about 20-30yds from the start. One person from each team runs to the blocks, does the exercise with the blocks, then runs back to the group. Group is exercising as well while they wait for their go. Next person up runs, and so forth, relay style. Constant movement, no rest.
Round 1: 15 cindy curls (1 block) while group does SSH
Round 2: 15 cindy overhead press (1 block) while group does flutters
Round 3: 15 cindy squats (2 blocks) while group does lunges
Round 4: 10 cindy manmakers (1 block) while group does IWs. >> We ran out of time and did not get round 4 in.
>> Back to COT

COT:
ANNOUNCEMENTS:
* Read your newsletter and get involved!!
P&P:
* BE SURE TO DRINK ELECTROLYTES, NOT JUST WATER!!
* Marriages, being a father, and your relationship/responsibilities to both your M and 2.0s.
* Sorry if I missed anything else. Several things were lifted up.

Thanks for the opportunity to lead! SYITG and God Bless!
– NASA

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Just another manic monday

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WARMUP: n/a
THE THANG: Brayden hill repeats:

BOTTOM OF HILL

intersection  1 burpee

5 merkins, 10 Parker peters, 20 CDDS

TOP OF HILL

5 squats,  10 calf raises, 20 monkey jumpers

Next round

intersection 2 burpees
Reduce jumping squats by 1 each time

Rinse and repeat

MARY: no time
ANNOUNCEMENTS: HIM CAMP
COT: was held

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Laps around WEP

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WARMUP: Pledge…run around WEP to parking lot. Windmills, Moroccan Night Clubs, Slow Low Squats, Merkins, Knees to chest, Seal Jacks.
THE THANG: Run lab around WEP. Merkin ladder: start at one side of parking lot with 1 Merkien….Bear crawl accross….2 Merkins…..Bear Crawl back….3 Merkins….etc. until 10 Merkins. Run a Lap. Lt. Dan’s around parking lot (4 lunges w/1 squat). Ab work (flutters, LBCs, Hello Dolly) 10 diamond Merkins. Run back around WEP to COT.
MARY:
ANNOUNCEMENTS: F3 Dad’s camp, F3 men’s camp
COT: Praises for 2.0s

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Lt Dan Rules!

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WARMUP: Quick run/jog around the front parking lot then out to the driveway close to the parkway. Circle up and 10-15 reps of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clumbs
* Strawberry pickers
Good mumblechatter from the start. Then mosey back to the parking lot near the front of the school for the main event.

THE THANG:
4 corner fun
Cones were set up around the front parking lot and also along the car rider pickup area in front of the school at the main entrance. Do the exercise, then the movement to the next cone.
Area was approx 100yds long x 30yds wide.
1. Burpees, then Crab Walk to next cone (~20yds)
2. Box cutter, then Lt Dan to next (~100yds)
3. Merkins, then Bear Craw (~20yds)
4. Mountain climbers, 2 ct, then Lt Dan (~100yds)
Repeat until time out
Reps of each exercise were descending with each round: 5, 10, 15, 20, (50 total reps of each exercise)
Alot of mumblechatter that died down as we got through the first round. Everyone got through 3 rounds of the loop until we switched things up (30reps of each exercise). Then we did some wall sits for about a minute, then on to COT for some ab/core work. GREAT JOB FELLAS!!!
Quick jaunt back to COT which wasn’t very far.
MARY: 5 sold minutes of Mary – flutters, hello dolly, LBC, BBSU, Hammers, v-ups.
Everyone left behind a good 5-10lbs of water weight, but what a way to start the day.
ANNOUNCEMENTS:
* READ THE NEWSLETTER. Alot going on. Get involved.
COT:
* Lifting up prayers that were said and unsaid.
I have been checked out for the past 2-3 months doing taxi duties as well as just not wanting to post. I needed this. Thanks for the opportunity to lead!
God Bless and SYITG
– NASA

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The 90/10 Rule

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WARMUP:
*Coaches Style Perimeter Lap
*10 warm up exercises (9ct) followed by 1    Burpee

THE THANG:

90 yard runs of escalating effort levels followed by 10 yards of bear crawls, crawl bears, crab walks.

9/1 Cone O’Rama exercises with built in lap around bus line. Sneaky 2 miles total over the course of 45 min.

College & Pro Mascot Trivia sprinkled throughout

LEADERSHIP LESSON:

*Life is like 90/10…

Life is 10% of what happens to you & 90% how you respond. Shared how this can be valuable for us and also in teaching our 2.0s.

ANNOUNCEMENTS:
7/22 Adopt a HWY, August Convergence.

COT:prayers for rest and rejuvenation for those feeling burnout, summer time travel & prayers for safety.

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Pelican Brief Q

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WARMUP: Grassy Knoll led warm up
THE THANG:
Grassy Knoll – traffic circle bear crawls
Slapshot – burpees and LBCs
BW – modified murph
Kaiser – Block work
MARY: shield lock discussion – each Q shared testimony on what shieldlock has done for each man
ANNOUNCEMENTS: HIM Camp – sign up
COT: 🙏 all around

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Elite 8

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WARMUP: mosey to Grace presby with various exercises including burpees sprinkled in to honor the site q
THE THANG: 7 rounds of 7 and 23’s – burpees and LBC’s or squats depending on proximity to the dumpster. After comments and chatter about oderiferous emanations we moseyed to the office park for 5 rounds of 10-10-10-5: squats, flutters, hand release merkins and burpees.

Mosey at 0557 to COT for a 0600 arrival

MARY: no time
ANNOUNCEMENTS: YHTBT
COT:5th core principle

Thanks for the callout, Slapshot. Always an honor to lead.

Gratefully,
Cyclops

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Next Man Up

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WARMUP: @harrycarry lead us through a standard array of warm ups
THE THANG: ascending rep count 5-> 10 -> 15 -> 20 -> 25 -> 30 of calf raises, squats, Freddy mercuries, merkens, CDDs with some running in between each exercise
MARY: extensive session that included many lbcs and the dreaded J-LOs
ANNOUNCEMENTS: had a few
COT: did this

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move the chains

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WARMUP: mosey around the AO where we did high knees, butt kickers, toy soldiers, windmills
THE THANG: move a giant chain from one end of football practice field to the other. 8 links ~500lbs
Then 100 yard jogs / sprints intervals until time.
MARY: did some V ups for the last few seconds.
ANNOUNCEMENTS:
COT: greatful for the opportunity to lead. Prayers for marriages.

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