Welcome to the jungle

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WARMUP: windmills/IW/HW
Arm circles/OH claps/phelps
SSH
THE THANG:

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WORKOUT FORMAT: 7 Rounds x 4 Stations
Each station: 60 seconds work, 15 seconds transition
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ROUND 1
Station 1: KB Overhead Press (alternating arms)
Station 2: Plank Shoulder Taps
Station 3: KB Goblet Squats
Station 4: Hammers

ROUND 2
Station 1: KB Halos (around head, alternating directions)
Station 2: Merkins
Station 3: KB Swings
Station 4: Superman’s

ROUND 3
Station 1: KB Front Raises (both arms)
Station 2: Shoulder Press
Station 3: KB Thrusters
Station 4: SSH

ROUND 4
Station 1: Curls
Station 2: Plank to Downward Dog
Station 3: KB Goblet Squats
Station 4: Freddy Mercuries

ROUND 5
Station 1: Snatches
Station 2: Diamond merkins
Station 3: LBCs
Station 4: V-ups (or tuck-ups)

ROUND 6
Station 1: KB Upright Rows
Station 2: wide arm merkins
Station 3: clean and press
Station 4: Plank Hold

ROUND 7 – BURNOUT
Station 1: Max Overhead Press
Station 2: Max Merkins
Station 3: Max Squats
Station 4: Max Big Boys

MARY: No time
ANNOUNCEMENTS: Dam to Dam, Bethel, read your newsletter
COT: indeed

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We came to Boogie

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WARMUP: 2x loops on campus waiting for <@U03DS2K4BL3> thinking he might think <#C02QBPVDDQ8> started at 5:15 instead of 5:00
THE THANG: Ruck to <@U5CESTA4R>’s office across from TC Fire on Stonecrest.. some incline Merkins on the guardrails, a mess of OH press with our rucks and some LBCs just so we could say we saw a girl in a string bikini top at the gym
MARY: She works out at Planet Fitness
ANNOUNCEMENTS: Break the Dam, May Ruck CSAUP, Dan to Dam run
COT: Always

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BOAPS for the win

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WARMUP:
Quick mosey
SSH
Windmill
Low slow squat
But kickers
Karaoke
Toy soldiers
Inch worm merkins
Soccer hips

THE THANG:
Handed off to Spider-Man for a terrible idea

Mosey to back hill
Start at bottom and run up one side to first tree do one burpee
Run down and go up the other side to same tree for 2 merkins
Run back down and up the other side to the second tree for 2 burpees. Then back down and up the other side for 4 merkins.
Repeat this until we got to 10 burpees and 20 merkins.

Once we were smoked YHC took back over and we moseyed down to the back side of the baseball fields for some ab work.

On your six with feet on the wall
Big boy sit up
Pretzel right side
Pretzel left side
Penguin
Wall taps focusing on keeping core tight

Finished with a round of dirty Myrtle

Mosey to COT for some Broga and Superman’s
MARY:
ANNOUNCEMENTS:
COT:
A lot was shared and this is what makes F3 special. I appreciate everyone of the men that stood in the circle this morning as I shared my struggles. Don’t go through this alone.

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Don’t Stop

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WARMUP: We warmed up.

THE THANG: Headed to the light poles al did something similar to a suicide.

Repeat each exercise at each light pole going and coming back.

20 squats
20 SSH
20 raise the roof
20 lunges
20 merkins
20 imperial walkers
20 LBC
20 American hammers

MARY: 15 burpees! Go!

COT:

Thanks to everyone who posted and put in some sweat equity.

Prayers for all those mentioned.

Also prayers for me as I participate in the Mount Afton Challenge next Saturday to help with mental health.

My verse for the day to meditate on is…

“Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.”

‭‭Galatians‬ ‭6‬:‭9‬ ‭CSB‬‬

With that, The Thrill is gone!

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What she said

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WARMUP:
THE THANG: 10+3 got Hived as I visited the DMZ and gave a KB lesson.
– <@U05RN7GSDLH> , <@U0904HV02BY> , and <@U05K5D10AG6> rucked it out. I believe that most of the world’s problems got solved, but as capitalists, you’ll have to pay to find out the answers.
– <@U03B9G9BXJM> came dressed for a chilly golf outing, complete with puffy jacket. Guys gave him a lot of crap, but they don’t have sensitive nipples, so they don’t get it.
– <@UGU3XR5RP> was in typical form. That means it was a non-stop stream of working hard at both the exercises and giving me a hard time.
– <@U087NCUTMPT> has HCed to bringing an additional 50 lb KB to the Hive from now on for those who are interested. So… no one.
– <@U19FA0Q8Z> is a grown-ass man. NOT a grown ass-man. Hyphens matter.
– <@UGYDCTRST> gave me a normal fist bump at the end, and after checking his temp (rectally, of course) to make sure he wasn’t ill, he recognized where he went off the rails and gave me the normal Slash treatment.
– <@U5DBBKTE0> was the standard and helped us with our form. That was the focus this morning, doing the right things the right way. When that’s the theme, he’s the go to.
– <@U0A25GTDDEJ> has his foot on the accelerator. But he’s not redlining yet. He wins the Helmet award for my favorite guy that had his VQ this week at Ring of Badgers (Fire).
– <@U06P97NSX17> was the sole representative from the Gaggle of Degenerates. Especially since the King of the Degenerates (<@USBP08L1G>) was occupied elsewhere.
– <@U5DKASDQU> was the WarDaddy today (see previous bullet as to why). On a side note, his new retirement gig is developing lesson plans for a new Minnesota Quality Learing Center franchise he’s opening on the WestSide.

This report is true and is able to be copied and pasted into the /slackblast by any man who wants those stats bumped up.
MARY:
ANNOUNCEMENTS:
COT:

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Board & Blocks VQ

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WARMUP:
Side Straddle Hops, Squats, Merkins, Up Dog, Down Dog, Walk the Dogs

THE THANG:
Mosey to the buildings for a Board of Pain
One PAX runs a lap up and down stairs while other PAX does the exercise, then switch so all are done by all:

1. Donkey Kicks
2. Big Boys
3. Bomb Jacks
4. Merkins
5. LBCs
6. Jump Squats
7. Shoulder Taps
8. Apolo Ohno
9. Calf Raises
10. Lunges (Forward & Back, Alternate Legs)

Mosey to Pond for Block Party
1 Tricep Curl with block at one end, 5 Merkins on block in middle (on way out and back) , 2 Bicep Curls at other end
2/4 and so on up until 10/20 for last rep

MARY: Present during board

ANNOUNCEMENTS:
Break the Dam Jan 31st @ 11:00 am

COT:
Prayers for healing, wellness of kids, family, community

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Minnow Party

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Lots of people showed up, unfortunately they got me on Q. Original plan was to run with merkins to Riverview elementary school, but with so many pax I decided to stay local. Plan was to run around town with Jack Webb. We began with five merkins and twenty overhead claps. Twelve stops around town increasing the rep counts by one and four respectively. Added some additional exercises (Squats, lunges, calf raises) while we waited for the six to arrive.
Total count: 126 merkins, 504 overhead claps.
we had time for a pairing sprint up the Massey hill.

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