Cold as Ice!

WARMUP: mosey behind HT
SSH
Low slow squat
Hillbilly walker
Toy soldiers
Butt kickers
High knees
Shuffle right
Shuffle left
Karaoke left/right
Mosey to entrance of apartment complex
Merkins with toe touches
Broga
THE THANG:
Mosey to other side of complex by the hill

DORA deconstructed burpee
100 hip thrusters
100 merkins
100 jump squats
100 burpees

Partner 1 runs, P2 does the exercises

Making our way back through complex we stopped at all speed bumps for 10 merkins (40 total).

Back at HT we lined up across the parking spaces to lunge walk two line and then a squat. Add a squat every two lines.

MARY:
Toe touches
ANNOUNCEMENTS: read newsletter
COT:

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Cold Laps.. with Merkins

Cold day at the Forge.

Warmup mosey to the School by Mavis.

15 SSH IC
15 SJ IC
10 Windmills IC
20 Merkins IC
Stretch

Run to parking lot by crossroads

10 merkins IC
10 LBcs IC
10 Flutters IC
10 Squats IC

Run back to school parking lot and repeat the above.

Then run back to Crossroads repeat exercises reducing reps by 2.

Repeat this sequence until we had 10 minutes left where we ran to Grace Church and did the final set.

Got back to COT in time for 10 burpees EMOM for 3 minutes.

Thanks to Miyagi for the opportunity!!

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Because Miyagi gave me an unfriendly reminder

WARMUP: We did
THE THANG:
– Go to the rocks
– 1st phase:
– EMOM – 10/10/10 (15?) – curls, OHP, Bent over rows
– 2nd phase:
– 11s – Manmakers (leave the rock), jump squats – the run is to the cigar lounge and back (touch the wall)
– 3rd phase:
– Abs Dora – run the triangle
– 100 LBC, 200 DLL, 300 flutters
– We modified this one for time…
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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Safe Route in the Cold

WARMUP:
– Stayed in the car until 5:15am
THE THANG:
– Neff Ct to Dudley to Felts to Callahan and return
MARY:
ANNOUNCEMENTS:
COT:
– Prayers for the people out in the cold
– Try and make someone smile

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14 degrees

WARMUP: dynamic forearm planking exercises – plank jacks, peter parker, parker peter, shoulder taps, merkins – all with upward dog <> downward dog (variable down dogs) in between; capped off with SSH

THE THANG: circuit = 4 sets (extra work at half time – see below)
1. 50# KB unilateral farmer’s carry (THE TIMER) ~40 yards
2. big boys sit-ups
3. 40# sandbag over-the-shoulder toss
4. 20# ruck backwards lunges
5. 25# ball slams (overhead to the ground)
6. partner merkin (for sets 1 & 2); partner leg throws (for sets 3& 4)
7. partner merkin (for sets 1 & 2); partner leg throws (for sets 3 & 4)

Half-time work (2 sets)
1. Side-plank dips with feet stacked on curb L x10, R x10
2. Curb hops 30 OYO
More Half-time work (2 sets)
1. J-Lo’s x10
2. Alternating curb taps 50 OYO single count

Overtime Work
Partner Push 20 yards (alternate – 3 sets) :face_vomiting:

MARY: SSH x10
ANNOUNCEMENTS: Break the Dam still wants you this Saturday.
COT: P&P for the Virtual Learning – Teachers, kids, and parents.

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Cold One or 6 on the Weekends

WARMUP: Mosey around Pharmacy and down Tom Hall to St John’s parking lot.
Side straddle hop
Jimmy Dugan
Merkins
Calf stretch
Runners pose
THE THANG:
– Triple nickel on Monroe White
5 Bonnie Blair’s @ confederate
5 burpees @ academy each time you cross
5 bomb jacks at top of hill

– Ab web in Baptist Parking lot
1 big boy and 4 LBCs increase 1 and 4 each set all the way to 5 and 20

– Bear crawl across the parking lot. At the beginning of each parking space, middle and end do 1 Mike Tyson increasing by 1 each time. Finished w 12 reps for a total of 78 Mike Tyson’s

– Mosey back to COT and picked up the ab web at 6 big boys and 24 LBCs all the way to 10 and 40

ANNOUNCEMENTS: Race this Saturday. Happy hour has an extra bib.
COT: prayers for the fart sackers, injured, and safety during this weather.

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Death by the bell

WARMUP: SSH, windmills, cherry pickers, merkins
THE THANG: Hill run, 3 rounds OYO 30 kb swings 20 goblet squats 10 merkins. 3 rounds OYO 25 kb swings 10 thrusters 20 min climbers. 3 rounds OYO 30 kb swings 15 curls 15 overhead tricep extensions. Finisher 100kb swings, 10 merkins at each break. Hill run with time remaining.
MARY:
ANNOUNCEMENTS:
COT:

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> 2026

Greater Than 2026 is sponsored by LMNT

Anchorman here.
I feel like it’s a cliche at this point to talk about F3 and the bonds built through tough workouts. If you’ve done it, you get it.

If you haven’t…you might be wondering how guys seem so committed to this thing.

Speaking for me, the glue started in sharing the suck at 0515.  But it got real sticky-like after my first mud run.In a world full of social media where people love to tear down, you find a group of guys who lift you up.  Cheer you on.  Run (slowly in my case) alongside you.

Which brings us to our latest idea:
> (means greater than. It’s math.)
An event that will need more than you’ve ever given, and will leave you greater than you started.

What’s > exactly? 
A 12 hour overnight ruck and endurance event.
This is not something to take lightly.  Training is highly encouraged.  (We will even provide you with a training schedule to make sure you get the most of this event.)
Here’s an idea of what to expect.

May 16.
  Anne Springs Greenway.  Fort Mill, SC.
**Please note, if you’ve not done something like this before, THIS IS THE PERFECT OPPORTUNITY.  Train and challenge yourself with brothers.
TRAINING BEGINS FEBRUARY 16.  We will be sending out the guide in SLACK.

Required and Prohibited Items:
Prohibited items: • Phone • Watch • Garmin• Other Electronic devices
Packing list
• Ruck w 2 reflective bands
• 30lb plate
• Headlamp (1 set extra batteries)
• 3 liter water bladder – full
• 1 liter with electrolytes (LMNT available from Myagi)
• 1 pair work gloves
• 1 roll duct tape
• 1 2x4x8 (yes, piece of wood)
• 1 black sharpie
• 3×5 card
 Name/nickname
 Emergency contact – phone number
 Allergies/medication/medical conditions

Recommended• Windbreaker/jacket• Socks• Lickies/chewies (stuff to eat through the event)• Knife/multitool

 

This event is limited to 50 men.
Cost is $50 and includes a shirt, a patch and breakfast.
Register here
Payable to @chip-hill-4 on Venmo
No refunds, but you can send another in your place if something changes in your schedule.
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Wheel of Pain Virtual Beatdown

WARMUP: No warm-up, just spun the wheel
THE THANG: The wheel has a bunch of exercises on it. I spun the wheel, and we did the exercise. We did 125 burpees and 250 LBC’s with a bunch of other merkins, lunges, squats, etc. in there. Got 43 spins in over the 45 minutes
MARY: Did you see we did 250 LBC’s? We did plenty of Mary
ANNOUNCEMENTS: Break the Dam, Bethel, Read your newsletter
COT: prayers for health, healing, understanding and being grateful for what we have.

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4 miles before 7am

WARMUP: nope
THE THANG: ruck shuffle a 4 mile route
MARY: nope
ANNOUNCEMENTS: newsletter
COT: when busy the first thing we tend to sacrifice is our spiritual growth and personal mental well being. Be aware of this and try to avoid the pit fall.

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