Category: Block Party

8 blocker at block party

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WARMUP: Broga by BOSSmen
THE THANG: doing 8 blocker leadership goals exercise. Jog to top of hill and collect writing tools. Box one fill out your Concentrica, box two your 1st F goals for the next 13 weeks. Box 3 fill out one way you are going to strengthen a relationship that is out of balance in your Concentrica box. Box 4 is one goal for improving your faith.
Back page is more personal goals in listing your jester, your mental Sharpening, your intentions with your date nights, advice to give your younger self.
MARY: we did multiple exercises in between each box. Some running, bear crawling, hill sprints, merkins, standing penguins and some other things.

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Pyramid of Pain

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WARMUP: Circle up in the parking lot at COT for the following, all 4 count:
– 15 SSH
– 10 WM
– 15 IW
– 15 MNC
– 10 Strawberry pickers
Then mosey to the parking lot entrance on Main St by Hobo’s for…….
THE THANG:
Pyramid of Pain
Workout area is the parking lot behind Hobo’s, from entrance on Main to entrance on Clebourne. 7 exercise stations, first one right at the lot entrance on Main, each approx 25-30 yds apart, with the final station 7 at the entrance on Clebourne. Stations are:
1. 5 burpees
2. 10 cinderblock curls
3. 15 cinderblock overhead press
4. 20 LSS
5. 25 merkin
6. 30 LBC
7. 35 flutters 4 ct
Method
Start at station 1, do the exercise. Lunge walk to 2, do the exercise. Then run back to station 1. That is round 1. Repeat, but each round you add on an exercise station, doing each station, do not skip any as you progress towards each station. Lung walk to each station, then run back to starting station 1.
Rd 1
Station 1 + Station 2
Rd 2
1 + 2 + 3
Rd 3
1 + 2 + 3 + 4
And so on until you get to station 7

Everyone finished all stations. The plan was to then, after you finish station 7, do NOT run back to starting station 1, but instead cross the railroad bridge on Clebourne, then stop at the field that COT is on the opposite end of (approx 80 yards?), then bear crawl across the field to the gravel lot, then run back to starting position 1 and repeat. We ran out of time, so after we finished station 7 we just ran across the field to COT just in time for 6am.

Everyone did GREAT! Mumblechatter was excellent, humidity was off the charts, we all put in a solid effort of pain and sweat equity. I will Q this again if given the opportunity, but will skip the warmups so we can do the bear crawl to COT.

MARY: None
ANNOUNCEMENTS: A LOT going on. Read the newsletter, reach out in COTs and get involved.
COT: A lot lifted up. Do not forget to celebrate the good things, good moments in life, do not just focus on the negative or bad. Little victories. They help change the prism of how you look at things. If you only tend to focus on the bad or negative, that is all you will see. Do not let the good things slip through! Change that prism, one little victory at a time.

Thanks for the opportunity to lead.
SYITG
-NASA

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Pitter Patter Lets Get At Er

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WARMUP: 30 SSH / 15 Cherry Pickers / 10 Moroccan Night Clubs / 1 minute plank
THE THANG: board of Payne with downtown half mile loops.
Run Loop 1, 25BBS/25 flutter kicks (4ct)/25 LBC’s
Run Loop 2, 20 merkins/20 Carolina Dry Docks/20 shoulder taps each
Run Loop 3, 25 squats/20 lunges (10ea)/ 20 jump squats
Run Loop 4, 10 burpees/20 mountain climbers (4ct)/25 plank jacks
Run Loop 5, 25BBS/25 flutter kicks (4ct)/25 LBC’s.
Hold air squat for a couple minutes
Hold plank for a minute

MARY: no
ANNOUNCEMENTS: bethel men’s shelter July 3rd. Support if you can.
Sweaty Barry July 22nd

COT: yes

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New Office Tour

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On what was the most humid day of the year so far, 9 pax got after it in the gloom. <@U01NGHPR2HW> asked that I give my “why” for F3. My why isn’t because of the workout or doing something that most ordinary people wouldn’t do or because it put me in the best shape of my adult life when I was called to donate a kidney to a friend, but it’s because of the group of men that create a community that cares about each other.
I know that if I don’t show up, someone will wonder where I am, how I’m doing, and truly care about me.
This is more than a workout group. It’s a community that I’m proud to be a part of. Keep posting, check on Kotters, and get more men into this group.
WARMUP: We mossey’d over to the First Baptist church parking lot to give us some room and some nice pavement to work from. Started with SSH, Imperial Walkers, Windmills, Merkins, Parker Peters
THE THANG: The OG Dora of 100 merkins, 200 squats and 300 LBCs. Followed that with a Jack (1/2 of a Jack Webb) of burpees and Overhead claps and then a Webb Jack of Mountain Climbers and Mack-tar-njais.
MARY: Ran back towards COT and then climbed the steps at the park before going back to Veterans Park for some box cutters and some flutters.
ANNOUNCEMENTS: Bethel Men’s Shelter service on 7/3/26.
COT: Lots of prayers for families, jobs, and our group.

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Hot dogs and toenails sport junction fire

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WARMUP: tickle
THE THANG: 5 burpees, 10, merkins, 15 squats, 20 SSH, 25 LBC’s in each corner of parking lot at top of Massey with running in between. A few warmup stuff and hill running thrown in as well.
MARY: she’s hot
ANNOUNCEMENTS:
COT: prayers for Luka

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Party on Massey Hill

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WARMUP:
40 SSH
10 windmills
20 Merkins
Mosey up Massey Hill

THE THANG: DORA style, 4 rounds:
One partner runs down and up Massey hill, other partner accumulates reps.

Round 1:
100 merkins
150 CDD
200 shoulder taps

Round 2:
75 big boys
100 flutters
150 mountain climbers

Round 3:
100 monkey humpers
100 jumping split lunge
100 squats

Round 4:
75 navy seal burpees
+9 navy seal burpees at the end of

MARY: Flutters, but mostly gasping for breath

ANNOUNCEMENTS: several

COT: don’t be generic – be specific and willing to open up about your struggles

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Sogg-a-roni

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WARMUP: regular with some added stretches
THE THANG: long mosey to WEP covered pavilion. Dora followed by a loop with jump squats at every bench. Mosey back then. Mary
MARY: pax took turns
ANNOUNCEMENTS:
COT:

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Fake playlistst band, real legs workout

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WARMUP:
Side straddle hops -Windmill, Merkin, Downward dogs, Honey Mooney, Mosey

THE THANG:
3 – Exercises 20 Min = legs
3 stations
40s work, 20s rest / 3x

Repeated exercises for 4 min, one minute rest thinking on grateful moments.
20 speed squats
Plank hold, hold for 20 seconds, count starts after the last man planks

Repeat for 4 min
6 Burpees
12 Side straddle hops
Bear crawl

Repeat for 4 min
10 Mountain climbers
20 Drop lunges
Bear crawl

Repeat for 4 min
10 Squat Sholders tap
20 Smurf Jacks
Bear crawl

Repeat for 4 min
10 – skaters
20 – American hammers

VQ take over – Exercises 15 Min = Core/cardio Non Stop
12 -Freddie Mercury sit up
12 – Flutter kicks
20 – Smurf Jacks

12 – Big boys sit up
12 – LBC
20 – Pop squats

12 – Jump lunge
12 – Jump squat
2 – Burpees

MARY: Hello Darling
ANNOUNCEMENTS:
COT:

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Block Party Beatdown

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WARMUP: SSH, windmill, cherry pickers, navy seal burpees (10 count movement)
THE THANG:
Mosey to Walter Elisha
Run to each park bunch and do 5 Navy Seal Burpees. Wait for the 6 to finish then run to next bench together.

Once we reached the grassy hill, we ascended the hill with various MOTs:
Run
Nur
Bear Crawl
Crawl Bear
Burpee broad jump
At top of hill, accumulate as many squats as you can until the 6 reaches top of hill. Careful descent down the hill.

Continue our mosey down the path to remaining park benches.

Mosey back to Massey hill – lunge to top parking lot where we did merkins, calf raises, and proved to ourselves we got better at navy seal burpees.

MARY: yes and we shared the areas of our lives we need help in
ANNOUNCEMENTS: yes
COT: had to be there

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Tour De Fort Mill

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WARMUP:
– Imperial Walkers
– Pumpkin Pickers
– Moroccan night-clubs
– Merkins
– Hold position for down dog
– Honeymooners
– Right side plank
– Left side plank

THE THANG:
Run from starting lot up Main St. to 160, right on 160 to Right on Monroe White St. to First Baptist Church:

DORA in parking lot of First Baptist Church:
– 100 Big bois
– 200 Squats
– 300 SSH

Mosey back to Main St. back to starting lot then up Massey St. to parking lot.

Merkin March
– Start at parking lot line, 5 merkins per line, bear crawl to the next line, you’re done at 50
– Turn around, do the same thing but with 10 squats for each line

50 dips
Ab Lab to close it out

Thanks <@U01NGHPR2HW>!

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