Spicy Light Pole Accumulators

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WARMUP:
SSH
Imperial Walkers
Squatches (like Squats, but spoken in correctly by the Q)
Imperial Squat Walkers
Maybe so more…

THE THANG:
Mosey to start of light poles along back entrance.
Exercise revealed from an envelope.
Pax do 1 rep, run to 2nd light pole and does 2 reps, run to 3rd and do 3 reps….all the way to the 9th light pole.
First pax to complete the 9 reps at the 9th pole is the “Sweeper” and sweeps up all the other pax as he runs back to the first light pole.

Next exercise is reveal, and process repeats.

We got through 7 of the 10 exercises, and over 3 miles:
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box cutters
5. Shoulder taps
6. Freddie Mercurys
7. Carolina Dry Docks

Great work by all pax! Welcome Fresh Prince’s 2.0, Quidditch!

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Trails, Roads, Rucks

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THE THANG: Road runners to Brayden, Ruckers in the BAX Bubble, & Trail Run tour of the Village.

ANNOUNCEMENTS: Golf Tournament, Garbage Pickup, & F3Chester reminders
COT: Prayers for DD and his M!

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“No Mercy” Monday @ STL

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WARMUP: NONE
THE THANG:
19 men took off at quickly for No Mercy Monday. After a quick mosey to South State Bank, we fired up the legs with 5 Bonnie Blairs to get loose.

From there, we charged down Dave Gibson Blvd to the bottom under the light pole — 5 Jump Squats at the base — then sprinted back up that glorious hill of pain. At the top, we pushed toward the school where, under the next light post, we knocked out 5 Apollo Onos before turning around and heading back for more.

Rinse and repeat. Several rounds. Just under 5 miles of pure burn, grind, and grit.

Bones and Farmers Only quietly crushed it, while Sasquatch somehow wasn’t even breaking a sweat while he led the pack and completed each excercise with amazing form.

Legs smoked. Lungs torched. Mission accomplished.

Quote of the Day:

“Strike first. Strike hard. No mercy.” – Cobra Kai

MARY: NONE
ANNOUNCEMENTS: Golf outing, trash pickup,donate to accelerate
COT:

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Beary Bliss

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WARMUP: some Broga, quad stretching, overhead claps, side straddle hops
THE THANG: group bear crawl in unison on field, circuit along road with pull ups, Irkins dips, and monkey humps, Ab Dora 200 reps of dollys, LBCs, and flutters, followed by an Indian run
MARY: some burpees
ANNOUNCEMENTS: newsletter
COT: family, travel, work

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Broken doesn’t mean stop

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WARMUP: With Bass on the mend, he still showed up to put in work and modified as needed. Smart man for knowing how much he can push as we needed his fellowship this morning.

Started out with: SSH, windmills, cherry pickers, low slow squats, merkins, honey mooners, downward dogs.
THE THANG: Mosey over to basketball courts. OYO Dora with a few modifications.
– 50 merkins – 10/ round
– 100 squats – 20/ round
– 150 LBCs – 30/ round

5 rounds and then move to the next exercise. For example, 10 merkins, then run to the other end of the basketball court, then back for 10 more merkins. Finish all merkins, then to squats and LBCs.

After Dora, we ran all the way down to the front of the school where we partnered up.
– 60 dips per group, switch every 10. Partners not doing a dip would be in plant position.
– 60 overhead claps, switch every 10. Partners not clapping held a 6” hold.
– 60 squats per group, switch every 10. Person not clapping hugged a tree.
Ran back to COT.
MARY: minor Mary
ANNOUNCEMENTS: yep
COT: CSPAN with the small group.

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Jacked up at Jackal

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WARMUP: 8 (Drop hunted for us later) gathered to enjoy the cooler temps. Quick mosey to the bottom of the hill for: SSH, windmills, cherry pickers, low slow squats, merkins, a few lower back stretches.
THE THANG: At the bottom of the hill we did, 25 merkins, 25 squats, 25 flutters in cadence. Run to the top of the hill for the same rinse and repeat, then back down, then back up for 100 total.

We all ran to the basketball courts but had a pit stop on the way. 2 min wall sit with Apache name history while the clock ran down.

At the basketball courts we started at one baseline with the goal to run to the far baseline of court #2.
– 25 CDD
– 25 single count lunges
– 25 double count Freddy mercury
Back and forth for 100.

We then ran all the way down by the football field parking spots for the last set.
– 5 diamonds, 5 wide arm, 5 ranger merkins
– 10 out, regular, in calf raises
– 25 LBCs

We did 2 sets of these. Then back to COT.
MARY: We did a few exercises before time ran out.
ANNOUNCEMENTS: of course
COT: CSPAN style

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Full gear. Go.

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WARMUP: Gathered with all the gear we could find in trunks and truck beds. First we did a quick mosey around the parking lot. Then the infamous 33×11 warmup, thanks to Cha-Ching.

YHC messed up at first by doing 33 SSH in cadence then followed by 11 burpees OYO.

The followed by OYO 33 SSH single count and 11 burpees.

Then rinse and repeat. All warmed up.
THE THANG: Partner up, ruck on, each grab a sandbag, each grab a KB and each team grab one more KB or extra sandbag to share. Head over to the soccer field swapping the 4th “item” halfway through the walk.

While on the soccer field with your partner, we dropped all our gear, with exception of ruck, on a line by one of the goals. We then ran to the other goal line. Instructions were to gather 1 piece of gear and drop it at the mid line and then go back to the starting line, drop and do 5 merkins. After you and partner get all the gear to the mid line, then you need to take each piece of gear 1×1 and get it to the starting point. After each gear, always 5 merkins at the start. And shuffling with ruck the whole time.

Now that all the gear is at the starting line, we need to bear crawl 2 pieces of gear each and individually, to the mid line wearing your ruck, then bear crawl back to get your second piece of gear.

Last was sandbags in 1 corner, KB in 1 corner, and the ruck exercises in another corner. At each of the 3 corners, exercises below were performed. After each exercise, come back to center for 5 man makers with ruck.
– 10 sandbag tosses over shoulder wearing ruck
– 20 ruck swings
– 30 KB squats wearing ruck

Gather up all gear and with your partner, back to COT.
MARY: couple exercises around the circle
ANNOUNCEMENTS: check
COT: CSPAN style

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Casey Kasem Dominates The Workout (finally)

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WARMUP:
– Windmills
– Cherry Pickers
– Imperial Walkers
– Hillbilly Walkers
– Calf Raises
– Mosey to amphitheater sidewalk for The Thang

THE THANG:
– Travel to playground (ironically stolen from <@U06Q8DSSV5Y>)
– Begin with 5 squats then mosey to 2nd tree on the left-hand side of sidewalk –> 5 squats
– Mosey back to 1st tree –> 3 merkins
– Mosey to 3rd tree –> 5 squats
– Mosey back to 2nd tree –> 3 merkins
– You get the idea. The intent is to execute in drill-like fashion and demonstrate organized chaos to every man that’s at WEP and compel them to join F3.

UPDATE: this strategy was not successful

– Playground yoga stretch
– Down Dog
– Walk it out
– Up Dog
– Down Dog

– Bring right foot to right hand and reach arms to the sky – chest forward – Warrior I
– Turn torso to the left (head forward) and extend arms outward – Warrior II
– Front (right) arm reaches up and back while back arm rests on back leg – Peaceful Warrior
– Hands to the ground – Runners Lunge
– Right arm to the sky – Side Angle Stretch
– Hands to the ground – Runners Lunge
– Right foot to the back – Down Dog

– Repeat moves by bringing left foot to left hand…

It should be noted that at this point the workout became, shall we say, more spontaneous.

– Continued traveling via squats and merkins, then switched to HIIT at a couple of bench swings:
– 10 merkins
– 20 shoulder taps
– 20 squats

– It became apparent an audible was in order so at the next swing we did 15 Moroccan Nightclubs and 25 shoulder presses.

– Repeat Nightclubs and presses at next swing, then lunge-walked to the last swing before the fence halted our tour around WEP.

– Mosey to small pavilion and did some Curb Alperts, dips, and more Nightclubs and presses.

– Mosey to flag for Mary

MARY: Freddie Mercuries, Hello Dollies, Rosalitas, Big Boys/LBC

ANNOUNCEMENTS: Golf tournament, HIM Camp, and BBQ, Beans, Banana Pudding, Bourbon, & <@U5MQ8FHV0>
COT: closing prayer

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Ode to Nairobi

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WARMUP: usuals
THE THANG: started off by discussing the brief history of our connection with F3 Nairobi and Safari (Phelix), shared the mission of bringing clean water to Homabay Africa, Safaris home and how it was divine intervention perhaps that brought Jonathan Fraufenhaur (F3 Mapquest) into F3 where he learned of F3 Nairobi. Our plans to raise 50,000 to fund the project over there led by Living Waters International of which Jonathan is an executive, and the involvement of the Fort.

I brought a Jerry Can to represent the cans that the people of that part of the world have to use to get water every day walking 3-4 miles to get to water sources that are not even clean!

The goal was to keep the can in the air the whole 45 minutes while we travelled to several pain stations bringing the kettlebells with us to complete the exercises at the stations.

Station one:

One Pax holds Can while other pax rotate through 4 exercises 10x each exercise once the Pax complete the 4 exercises the Can gets passed to the next Pax- 7 minutes total then we move to the next station-

There were 3 stations, actually 4 but we missed one because YHC forgot about it :man-facepalming:

Station 1
Press
Squats
Twists
Swings

Station 2
Bent over rows
Lunges
Clean to press
Plank drags

Station 3
10 Kettlebell Bent-Over Rows
• 10 Kettlebell Swings
• 10 Kettlebell Deadlifts
• 10 Kettlebell Sumo High Pulls

After this we walked back to COT, we held plank while PAX carried YJC to end of lot and back, then next Pax went to end of lot and back while we all did exercise called by the last pax that got back. Did this for 8 minutes

MARY:
ANNOUNCEMENTS:
COT: https://fundraise.water.cc/give/f5969080/#!/donation/checkout

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