WARMUP:
– SSH / WM / IW / running with burpees
THE THANG:
– JackWebb 1-4
– 4-corners: bells, blocks, wheels and sandbags (timer)
– brief broga
MARY:
– Thunderstruck the right way
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP: nope
THE THANG: we ran
MARY: nope
ANNOUNCEMENTS: a couple. Read newsletter
COT: Reminder to feed the good wolf.
WARMUP: Childs pose, SSH, cherry pickers
THE THANG: ran approximately 4 miles with merkins and squats occurring occasionally
MARY: lbcs, flutters, dollys, Rosalitas
ANNOUNCEMENTS: bethel, 2nd F event at cyclops house
COT: families and travel
WARMUP: normal stuff
THE THANG: take a lap followed by another lap stopping at the 9 swings for proper form upper body and lower body alternated and core at all stops
MARY: no time for her today
ANNOUNCEMENTS: newsletter
COT: prayers for family issues. Health
WARMUP: SSH, Windmill, off cadence merkins, low slow squat, moroccan neck guy clubs
THE THANG: circuit, beginning with 8 reps each, increasing by 2 reps each time through
DL
Goblet squat
Merkins
OH press
kettlebell cleans
split squat each leg
Single leg DL
Repeat +2 reps
Farmers Carry, Rack carry, OH carry, farmers carry
25 KB swings
25 Merkins
Plank
MARY:
ANNOUNCEMENTS:
COT:
This morning we split into two teams and raced from opposite corners, meeting in the middle after each card to pass a stone down the line – a reminder that even in competition, we’re still connected. The stone didn’t care who was winning; it demanded we work together, person to person, before heading back to battle.
Then we switched it up. Each PAX got to choose their own combination – exercise and travel method – building their own personal challenge. Some chose wisely, some chose pain, but everyone chose to show up and push through it.
That’s the thing about F3. We compete, we choose our hard, we suffer together, and somehow we leave better than we came. The parking lot at Golden Corral isn’t special, the exercises aren’t revolutionary – but the men who post in the gloom? That’s what makes this different.
Iron sharpens iron. Well done today, men
WARMUP: Ran a lap
THE THANG:
PART 1: CARDS & CORNERS RACE
Setup:
• Split into 2 teams
• Each team to opposite corners of the lot
• 9 exercise cards face-down at each corner (identical sets)
• Stone pile waiting in the MIDDLE
The Race:
• Team draws a card and completes exercise together (reps divided among team)
• ALL team members run TOGETHER to the middle
• Stone pass down the line – each PAX does a squat with stone and passes to next PAX
• Stone goes down and back up the line
• Team runs back to their corner
• Draw next card, repeat
• First team through all 9 cards wins
Exercise Cards:
• Merkins (2 cards in prep for GWR)
• Squats
• Burpees
• LBCs
• Casbah #2s – nod to <@U01FDRQSQG3>
• Lunges
• American Hammers
• Wild Card – Dealers Choice
Winner: The other guys – Losing team paid with eternal shame
PART 2: DEALER’S CHOICE
Setup:
• 4 cards laid out
• 2 EXERCISE cards (each with options 1 & 2)
• 2 MOT cards (each with options 1 & 2)
How it worked:
• Each PAX picks one exercise card option + one MOT card option
• Performs their combo
• Went through all PAX twice-ish
The Cards:
EXERCISE CARD A:
1. Merkins
2. Burpees
EXERCISE CARD B:
1. Squats
2. LBCs
TRAVEL CARD A:
1. NUR
2. Bear crawl
TRAVEL CARD B:
1. Lunge walk
2. Run
MARY: Yup- I need to practice “Boat/Canoe”
ANNOUNCEMENTS: Read your newsletter. Prayers for injured PAX, marriage, family, this broken world
COT: Jesus in the house!
WARMUP:
THE THANG:
Ran around WEP and did exercises at each swing. Then did some stuff at the walls at PIKE.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: some stuff
THE THANG:
25 min EMOM
5 Deadlift
5 squats
5 Clean
5 swing
After time was up did a few more reps of another circuit.
10 Halo squats
10 Clean Press each side
10 Ballistic Row each side
10 curl
10 Around the World with shoulder touch
MARY: a few to finish off time.
ANNOUNCEMENTS:
COT:
WARMUP: Chatting
THE THANG: 6 mile loop within the Forbidden area utilizing the I77 overpass and Sam Smith to Harris to Munn.
MARY: Nope
ANNOUNCEMENTS: Bethel, Bourbon and Christmas party!
COT: Prayers and Praises shared with a focus on health and being vulnerable.
15 total with six runners at Minnow Pond. Remainder did rucking.
Pledge and then run to former Hardee’s lot where the thang is explained as follows:
Parking lot is base camp. Do 10 burpees here.
Run up Springs st to its end (Summersby/Cone #1) and do 25 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Close st (Cone #2) and do 25 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Oak st (Cone #3) and do 25 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Leroy st (Cone #4) and do 25 pushups
Run all the way back to base camp, 10 burpees
–>Jackrabbit pax restart to Leroy st and so on (reverse order).
We all ran back to Veteran’s park, did some stretches and then COT.
Stats: 3.3+ miles, 100+ push ups, 40 burpees.