Category: Lazarus

GTL at the ramp

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WARMUP: 25 SSH, 10 Cherry Pickers
THE THANG: Mosey to the Parking Garage
high knees, butt kickers, toy soldiers, karaoke

Arrive at garage
Hold plank and do low slow merkins until the 6 came in.
Level 1:
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 10 Burpees
• Bear crawl up the ramp
Level 3 (UpperDeck):
• 20 LBCs
• Mosey a lap up top with a short nur.
• Crab walk down ramp
Level 2:
• Al gore until the 6 came in
• 10 Low Slow Merkins
• 15 Low Slow Squats
• run down the ramp
Level 1:
• Wall Sit for 60 seconds
• Plank jacks
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 25 SSH
• Run down ramp
Mosey back to COT
• 25 Moroccan Night Clubs
•25 Seal Jacks
• Plank it out until the end

MARY: Yes
ANNOUNCEMENTS: check your newsletter, trash pickup, blood drive, 4B’s, Thanksgiving convergence, Christmas party.
COT: YES :raised_hands:

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Whoops! Gotta shake myself!

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WARMUP:
THE THANG: ran to the parking deck.

ROUND 1:
THE ASCENT OF FIRE (BEAR CRAWL EDITION)
• Bear crawl up 2 flights
• 10 merkins at each landing
• Descend stairs all the way to bottom
ROUND 2:
THE GRINDER REPEATS
• Each level = one station
• Level 1: 25 HR Merk-ins
• Level 2: 30 Jump Squats
• Level 3: 40 Flutter Kicks (4-count)
• Level 4: 20 Burpees
• went down stairs and back up- headed back to COT
MARY:
ANNOUNCEMENTS:
COT:

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Can’t touch Laz

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Warmup at Flag – then Mosey to Theatre

Demo during warm-up: Imp- squat-walker, SSH-Shuffle, Lt.-Dan-Ono

Thang #1: Hip Hop : Song – Mosey to Far Light pole & back
ABS/WARMUP-1990
You can’t touch this, MC Hammer
~4:30
Alternating SSH with side-Shuffle
(Almost 2 m in)…“break it down”, = Burpee until
“stop, Hammertime” = A. hammers, until the next, can’t touch this
Alternate A.H.s with Flutters switching w/ “can’t touch this”/“break it down “

LOWER-1992
Baby got back (4:20) Sir Mix-A-Lot
Intro = ISqWs
Every time the title hits (12 X) do 2 Lt. Dan-Ohno.
During Verses: monkey humpers

CHESTY-1986
Push It (4:30) – Salt n Peppa
Every time title hits (14 X), do 2 Merkens, Plank Jacks in between
Verses: MTN. Climbers

Thang #2: Run & Gun Jack-Webb

Mosey around perimeter of AO, stopping at select Lights to add to JW 1/4 – up to 5/20 & back down… Other MOT’s as mood dictates
1 CDD(1) & V-sit(4) – up to 5/20
2 Back down…: Jump-squats & calf- raises

ANNOUNCEMENTS: newsletter
COT: prayers for aging family & wisdom/patience/humility with life’s challenges & opportunities

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MOT Ladder O’ Pain

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WARMUP: Some light stretching
THE THANG: mosey to the big parking lot, start at the far south end, MOT called to next row of parking spots and then an exercise
1. Merkin inch worm 10BBSU
2. Lunge walk 20CDD
3. Crab walk 30 Hello Dollies
4. Burpee Broad Jump 40 Monkey humpers
5. Reverse Lunge 50 Flutters
6. Bear Crawl 40 American Hammers
7. Squated side step (face left) 30 Wide Arm Merkins
8. Duck walk 20 Plank Jacks
9. Squated side step (face right) 10 Diamond Merkins
Repeat on the way back, reverse MOT as much as possible

ANNOUNCEMENTS: Convergence, golf, HIM Camp
COT: What’s said here stays here

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Set the standard

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WARMUP: basic
THE THANG:
Timed 1-Mile Run – Target 8 minutes

4 corners, 2 rounds – around the theatre

1.Merkins – 30
2. Squats – 100
3. Big Boy Situps – 50
4. Broad Jumps – 20 yds

1.Bear Crawls – 20 yds
2.Lunges – 20 each leg (40 total)
3.American Hammers – 50 each side
4.Burpees – 20 reps

Finisher:
Step-Ups – 10 each leg 20 total
Dips – 20 reps

MARY: flutter, Freddie mercury, piston crunch, planks
ANNOUNCEMENTS: newsletter

COT: Pray for Men to set and hold the standard, in fitness, self discipline, family, faith, fellowship, at work, our communities, and our culture.

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Escalator and More

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WARMUP: SSH, Windmills, Imperial Walkers, Hillbilly Walkers, stretchy things.
THE THANG: Moseyed to the lot in front of the theater.

Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear 1 line and do 7 squats. Bear Crawl 2 lines do 2 Merkins, Crawl Bear 1 line and do 6 squats. Repeat until you do 7 Merkins an 1 squat.

4-Corner Escalator
Corner 1
– Merkins – 10 reps
Corner 2
– Merkins– 10 reps
– Squats – 20 reps
Corner 3
– Merkins – 10 reps
– Air Squats – 20 reps
– Lunges – 30 reps (15 each leg)
Corner 4
– Merkins – 10 reps
– Air Squats – 20 reps
– Lunges – 30 reps
– LBCs – 40 reps

After this we went back down the escalator .

Mosey to the fountains for 11’s.

CDDs
Dips

MARY: Piston Crunches, Peter Parker’s, Parker Peter’s, American Hammers, plank
ANNOUNCEMENTS: Bethel Men’s Shelter, Invergence, Memorial Stair Run, read the news letter.
COT: Prayers were said.

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Whats the point of this

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Sometimes I wonder if a ‘backblast’ is important. Yes, I can here the admins now screaming their doctoral rhetoric at their phone screens. ‘Its for new guys to get ideas’, ‘Its to share with people that weren’t there’, ‘Its to get our name plugged into the all powerful algorithm and track our stats.’

I kinda think its BS. When F3 started we didn’t have any of this crap. Not to say change is bad (or good), but to say are we missing the point. F3 isn’t about any of the things we are told to use a backblast for. That’s one of the things I always loved about Indian Land, the fact you wont find any record of it anywhere. But we, and you know who we are, what we were about, and the legend was born.

I suggest this. If you are gonna right a backblast, tell me something I cant find on YouTube. If I need a workout, that’s easy to find. I want the meat. What was your challenge, mentally. Who did you push. Did the PAX overcome. Did you grow as a leader.

Are you forging your legacy?

If you want to know what we do at my workouts, then show up. Otherwise just know we will be there sharpening our steel. Ill call impossible tasks not for the physical work, but to test your mind and fortitude. And just know I WILL be right there with you. Good or Bad, BC is here to stay.

I’m sure Ill get kicked out of F3 for these statements

#MILGA rising

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Lazarus – 8/21/2025

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WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Plank to Down Dog, Calf stretch’s to Sunrise

THE THANG:
Mosey to hill on Red Stone behind Biergarten
25 Inchworm/Walkin Merkins
Bear crawl to top of hill
25 Tip-Toe Squats – Mosey down to bottom

Mosey to corner of Red Stone & Opportunity Dr.

Ladder with 5 stops, scale exercises with each stop. WO spots – Corner, First Drive(on R), First Crosswalk, Crimson Ct., End of Circle Exit.

Stop 1 – 5 Burpees

Stop 2 – 5 Burpees + 10 Calf Raises

Stop 3 – 5 Burpees + 10 Calf Raises + 15 Squats

Stop 4 – 5 Burpees + 10 Calf Raises + 15 Squats + 20 Merkins

Stop 5 – 5 Burpees + 10 Calf Raises + 15 Squats + 20 Merkins + 25 Monkey-Humpers

Mosey to Parking Deck, Conquer the PD (Run to top)

REPEAT – Return to End of Circle and descend ladder (I.e. do it all again in reverse order)

Mosey to COT

MARY: Heel’s to Heaven with a lift
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…

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