The Thang:

21 SSHs after the disclaimer. Warm up lap around the parking lot.

Continued laps with added pain stations at the corners

lap1-

10 Carolina dry docks,10 monkey humpers,10 bomb jacks, plank

Lap 2

20 Merkins, 20 mountain climbers, 20 sumo squats, plank

Lap 3

30 MNC, 30 Imperial walkers, 30 SSH, plank

Circled up for a rapid fire Mary session.  10 each of the following. No break:

lbc,dying cockroach,patty cake,heels to heaven, plank.

hip dip,screen door,in&out,freddie mercury,Russian twist, hello dolly,protractor,low slow flutter, plank.

peter Parker, Parker Peter, plank with leg lifts.

Mosey to the hill.

At the top, 10 pull-ups, 10 burpees. At the bottom, 10 decline Merkins, 10 donkey kicks.  Rinse and repeat x 3 .

To cool down, a couple of hill repeats with a jailbreak to COT.

Grateful to be out there and honored to Q.  Thanks for the support

17 men ventured out of the Fartsack to take on their daily downpainment at THE COOP.

Anchorman was circling like a shark looking for fresh meat. So he took the ball, literally, and we ran out to the gridiron. (field, not the restaurant).

Before launching in to craziness, COP

SSH, IM, Squats, Merkins, Windmills,

Mosey over to LAX field

Toss the football as far as possible, PAX sprint to ball

First man calls excercise, Last man call reps

6 times

Line up at end of field for indianrun, with a twist.

Line is lunge walking, last man frog hops to front for length of football field

Cake Boss was handed the ball

Mosey to paved gridiron lot

Short chat about Men encouraging Men aka Iron Sharpening Iron

Partner Chase – #1 runs, #2 does 5 merkins then chases #1, flapjack 2 Xs around football field

Defenseive Back drills acorss football field 50yards

#1 crab walk up and down hill #2 running across field and back, flapjack

#1 bear crawl up and down hill, #2 running across field and back, flapjack

#1’s go to endzone do 10 wide arm merkins, #2’s go to opposite endzone, do 10 diamond merkins

Flapjack, run 100 yards and do other merkins, complete 2x

Mosey to Parking Lot for ab lab

Cake Boss calling excercise move, non-stop movements, while 2 PAX run four corners of parking lot

Contnue until all comepete run

Line up at end of lot for lunge walks, bear crawls, sprints, then COT

Great group of men and honored to be a part of this gig called F3!

Mosey to the parking lot on the side of the building

COP: IWs (20x), SSHs (20x), CDDs (15x), Windmills (15x), High Slow Flutters (20x), Low/Slow Squats (20x)

Mosey to the parking lot in front of the bus loop

Conditioning drill 1 (repeat 2x):
– Bear Crawl to the 1st line
– Psycho Bunny Hop to the 2nd line
– Bear Crawl to the 3rd line
– Psycho Bunny Hop to the 4th line
– Sprint back then do Diamond Merkins (10x) and Parker Peters (15x)

Conditioning drill 2 (repeat 2x):
– Crab Walk to the 1st line
– Frog Jumps to the 2nd line
– Crab Walk to the 3rd line
– Frog Jumps to the 4th line
– Sprint back then do Wide-Arm Merkins (10x)

Mosey to the marked parking lot
– 20 yard wind sprints to the 20, 40 and 60 yard lines then plank
– 100 yard dash (2x)
– 20 yard wind sprints to 60 then plank
– 20 yard wind sprints to the 20, 40 and 60

Mosey to the parking lot near our cars

COP: X&Os (15x), Oblique Ups (15x), Superman (3 x 10 counts), Burpees (10x), Moroccan Night Clubs (30x), Peter Parker Push-Ups, Heels to Heaven (15x), Burpees (10x)

Moleskin: We are the leaders who our community has been waiting for. Take action to lead and help others without being afraid to fail. Sven Goran Eriksson says that “the greatest barrier to success is the fear of failure.” We should rely on faith because God and His army of angels back us when we take the initiative to lead.

15 PAX (1 FNG) ventured out into the rain as Mother Nature tried to put a damper on F3 workouts, NOT the case. The Thang:

COP:

30 SSH, 25 IW, 20 Merkins, 20 Windmills, 20 MC

Mossy to School wall and partner up:

Round 1, partner 1 wall sits while partner 2 runs around the playground, Flapjack

Round 2, partner 1 squats while partner 2 runs around the playground, Flapjack

Round 3, partner 1 merkins while partner 2 runs around the playground, Flapjack

Round 4, partner 1 LBC while partner 2 runs around the playground, Flapjack

Round 5, partner 1 Moroccan nightclubs (?) while partner 2 runs around the playground, Flapjack (YHC was losing oxygen from all the running he choose to do)

Round 6, partner 1 wall sits while partner 2 runs around the playground, Flapjack

Head to the School road:

Round 1, partner 1 runs up hill via side shuffle while partner 2 does bombjacks, Flapjack

Round 2, partner 1 runs up hill via karaoke while partner 2 does monkeyhumpers, Flapjack

PAX lunge walk up hill to ROTC building

Partner 1 does 5 pull-ups while partner 2 does 5 burpees, Flapjack 5xs (A workout by Trucker is not complete without pull-ups and burpees)

30 LBC

Protractor

COT

The rain finally stopped as we hit the hill, but the rain was refreshing. We started to see which PAX are regulars and which PAX are weather permitting. It’s only October and this is just a small preview of what Mother Nature throws at us in the winter. Welcome Father Mulchay (FNG)!