WARMUP: SSH, Hillbilly Walkers, Cherry Pickers, Windmill, Merkins, Stretching
THE THANG: Run 0.375 Miles, then 25 BBS, 50 Merkins, 75 Squats, Then run 0.375, 25 BBS, 50 Merkins, 75 Squats, repeat 4x
MARY: 5 Burpees, boys called some Mary
ANNOUNCEMENTS: Bethel tonight!
COT:
WARMUP:
SSH
Imp Walker
Hillbilly Walker
Low slow squat
Merkin
BROGA
THE THANG:
Bear crawl Merkin compound
Stair run ab gauntlet
Bear crawl CCD compound
Dora
Slam ball
Jump rope
Dips
Overhead press
2 sets and switch
MARY:
None
ANNOUNCEMENTS:
Bethel Men
Amrap for autism
COT:
Marriages
Kid changes and moving in school
F3 Lazarus Bootcamp – 4/17/25
Warmup:
SSH
Imperial Walker
Windmill
Hillbilly Walker
Cherry Picker
Merlin
Peter Parker’s
The Thang:
24 Islands of Fun
Do 12 reps at each parking lot island of the exercise below. There are 3 rows of islands, 8 per row, 24 total.
Modes of Transportation
1st row – Crab Walk
2nd row – Bear Crawl
3rd row – Lunge Walk
1. Squats
2. Merkins
3. Big boy sit-ups
4. Calf raises
5. Hello Dollys
6. Burpees
7. Flutters
8. Shoulder taps
9. American hammers
10. Carolina Dry Docks
11. V-Ups
12. Dips
13. Mtn Climbers
14. OH Raises
15. Derkins
16. Low slow squats
17. Plank Jacks
18. Bobby Hurleys
19. LBCs
20. Lunges
21. Box Cutters
22. Seal Jacks
23. Diamond Merkins
24. Jump Squats
Play Black Betty – Ram Jam
Plank it out, merkin everytime they say Bam a Lam
Mary:
Hello Dolly
American Hammers
ANNOUNCEMENTS:
COT:
WARMUP: transitional COP (Circle of Pain)
Mosey about 150 yards and circle up
10 or so exercise moves 10-15 reps each In cadence
THE THANG:
Mosey to back of theatre and gather at bottom of lot
Jacobs ladder or 7’s with all exercise moves occurring at bottom of hill
1 wide arm merkin
Take lap
2 wide arm merkins
Take lap….up to 7
Move to parking spaces
7 parking space lines
Start with 1 at first line
2 at second line and continue up to 7
Exercises were
Merkins
Sumo squats
Bombjacks
Burpees
Mode of transportation was
Bear crawl
Duck walk
Backwards walk
Forward lunge
Mosey to island
Plank on curb of island
Take 7 plank steps to right
7 merkins
Take 7 plank steps to left
7 merkins
Rinse and repeat
MARY:
Mosey back to COP location
Freddy mercury’s
Then super man’s where members of the pax determined how long we hold the position :persevere:
Mosey to COT
ANNOUNCEMENTS:
:collision:Bethel men’s shelter today
:collision:April 12 FAST 5k pleasant knoll 3pm
:collision:Read Newsletter
COT:
Lazarus was a real man and Jesus was one of best buddies from childhood. He was dead 4 days and Jesus showed up and wanted the people to see how Awesome Sky Q is so he called Lazarus out of the tomb and said “unbound him and let him go”
What do you need resurrection from? What do you need to be unbound from?
Jesus can do it and change everything :clap: :fire: :point_up_2:
WARMUP:
SSH
Windmill
Imperial Walkers
Stretchy Things
We moseyed down to the parking lot next to the float spa.
THE THANG:
Thang 1 – 600 Rep Circuit
– 20 Mtn. Climbers
– 10 Merkins
– 20 Shoulder taps (total)
– 10 Merkins
– 20 Commandos (high to low plank)
– 10 Merkins
– 20 Squat Thrusts
– 10 Merkins
Exercises performed back to back with minimal to no rest in between for 5 rounds.
We definitely could have used the spa after that but they were not open yet.
Thang 2 – Starfish
I asked the Pax for a number between 1 and 5. Tomb Raider(@Damien Croft) called out 4 and this became the number of burpees in the center of our 4 corners.
We started with the 4 Burpees then ran to each corner for a set of exercises returning to the center for 4 burpees.
– Corner 1 – 10 CDDs
– Corner 2 – 20 Lunges
– Corner 3 – 30 Squats
– Corner 4 – 40 LBCs
Moseyed back to COT.
MARY:
Box cutters
Freddy Mercury’s
Big Boys
Announcements and Prayers were made.
WARMUP:
SSH
Low slow squats
Merkins
Mosey to movie theater parking lot
THE THANG:
Round 1:
Sprint 100 yards, do 10 burpees, sprint back
13 squat jumps
13 lunges each leg
13 monkey humpers
Repeat 3x starting with run
Round 2:
Sprint 50 yards, do 10 burpees, sprint back
13 hand release merkins
13 CDD
13 diamond merkins
Repeat 3x
Round 3:
Bear crawl 20ish yards, bear crawl back
13 big boy sit-ups
13 flutters each leg
13 Freddy mercury each leg
Repeat 3x
Mosey back to COT
MARY: 5 mins of Mary
ANNOUNCEMENTS:
Pizza tonight at Emilio’s
Luka 5K
AKA!
COT: prayers up for Luka, aging parents/grandparents
:pizza:
WARMUP:
SSH
IMP WALKERS
HILLBILLY WALKERS
MTN CLIMBERS
BROGA
THE THANG:
Mosey to sausage hill
7s MOT bear crawl up run down
CCD
Squats
Mosey to movies
20 Dips
Dora
70 Merkins
140 Squats
220 LBCs
Parking lot lunges
2 Merkins at each stripe compounded
MARY:
Rosalitas
Box cutters
Squirms
Peter Pointers
ANNOUNCEMENTS:
Convergence
Jaeger
Vuvu Run
COT:
Mental health
WARMUP: Yea, of course. Warm up is important
4 corners at the Tide place
Merkins
Squats
Dips
Bomb Jacks
changed mode of transport around
THANG:
Mosey to Red Ventures
Stopped for Kracken Burpees
additive merkins for the first 9 light poles on the right (45 total merkins)
Stopped for leg raises on all fours at the fire hydrants, cause when was the last time you did that?
Got past the parking deck and found a nice set of curbs
Mike Tysons and Curb Alberts
kinda did 11s for a while until I felt like we should head back
Did additive lunges at the light poles on the way back (45)
MARY: No time. Quack Attack always tells me I don’t have enough core work in my weinke’s. he’s probably right. Wish he’d post more.
ANNOUNCEMENTS: Convergence 3/14 at the Hive
Jaegar 3/15 GHMS
Luka Fast 5 4/12 PKMS
COT: Was held. Prayers lifted.
WARMUP: grandpa jacks, hillbilly walkers, dynamic plank stretching, gravediggas
THE THANG: ran towards RedVentures, stopped at Handels to do a quick set of Dark Helmets favorite lifting heavy chairs over head a few times:
OH PRESS 10x
DERKINS 10x
CURLS 10x
Then we moseyed to the road with lightpoles headed down to RV where I explained the thang
Starting at bottom of hill, we ran up back to top of hill by Carolina Butcher, performed 1 Kraken Burpee then ran back to bottom of hill.
From there we bear crawled the other direction up the hill to first tree where we performed what I called a crab dip, from the crab position take hand and touch opposite foot, then flip flop and then do a dip.
We did 10 of those and then crab walked back to bottom of hill.
Then we ran back up hill towards other side and dropped off one light pole and performed 2 kraken burpees, ran back down to bottom of hill and then bear crawled to second tree up other side of hill, then performed 9 “crab dips”
Then instead of crab walking we changed to NUR (good feedback from pax)
Kept doing this until we achieved 5 kraken burpees and we ran short on time so had to mosey back, stopping to bear crawl up hill by Carolina butcher.
MARY:
Flutters until 6
ANNOUNCEMENTS:
Bethel, battle bot send off, convergence
COT:
Honor to lead the men today, asked for feedback which we don’t do enough of. I personally felt it was a bit sloppy and not super well adjusted for time but it’s hard to tell sometimes how long a plan will take to execute…so get me on your Q schedules men! Lastly we talked about keeping the Sad clown at bay, he never actually goes away, we just keep beating him into submission every day we take the DRP.
WARMUP: in cadence – SSH, windmill,
Hillbilly Walkers, imperials, merkins
THE THANG: mosey to the Farm house hill, partner Dora x 4:
100 SSH
200 marks
300 squats
400 lbc
Mosey back corner of red stone parking lot
4 Corners of Pain
25 hand release merk
50 jump squats
75 big boy sit-ups
100 flutters
MARY: pax called Marvelous mary exercises
ANNOUNCEMENTS: VQ
Tomorrow for <@U087NCUTMPT> at <#C02P7E6JT55>
Get ready for American jackal gear coming to f3 store
Convergence coming to hive
D2d
jaegermeister
COT: long and distinguished