WARMUP: We did that
THE THANG: Prime Time BOP
MARY: None needed
ANNOUNCEMENTS: Read your NL
COT: STK!
Disclaimer shared, The Yard Historian Minutes
WARMUP:
10 of each:
MNC
Wind Mills
Cherry Pickers
Hillbilly Walkers
Imperial Walkers
THE THANG:
4 Recess games of Yesterday
MARY:
ANNOUNCEMENTS: Anniversary 9/29
COT:
Always stays in COT.
Music: Amazon Playlist (curated by Jim Cooke) “Blue Oyster Cult” The playlist is long. We just listened to the beginning.
Warmup:
Dora: 80-160-240
As each partner returns from their run, the partners pause. They take a volleyball and try to bump, set or hit back and forth until there is a fault. They may then add their number of successful touches in order to take away from their numbers.
Mosey a little bit.
Elevens.
WARMUP: Cherry Pickers, Pidgeon Stretch, SSH,
THE THANG: Indian Run 1/2 way through back of the school. Flying Squirrels, Mountain Climbers at the half way point. Turn back around to B'ball court. Each corner had a deck of F3 cards focused on Arms, Cardio, Core, Legs. The Boogie Down soundtrack played in the background: The Jackson 5's Blame it on the Boogie, Earth, Wind & Fire's Boogie Wonderland, Jerry Lee Lewis's Boogie Woogie Country Girl.
MARY: None
ANNOUNCEMENTS: Bethel Men's Shelter, 9/11 Stair climb.
COT: Families, Illnesses, Return to school.
WARMUP: SSH, IW, WM, HW, mosey and Broga
THE THANG: 3 circuits:
1st: Upper Body, 15 Merkins, CDD, 20 Shoulder Taps and 15 WAM x3
2nd: Lower Body, 15 LSS, 20 Lunges, 15 Jump Squats and 60 second wall sit x3
3rd: Core/other, 10 burpees, 20 Mt Climbers, flutters and Glut Bridges x3. Did modify burpees on round 2&3.
MARY: 10 6 count burpees
ANNOUNCEMENTS: Meatloaf at Bethel, Trash Pickup, lots of running opportunities.
COT: 5th core STK.
WARMUP: Mosey with SSH, Hillbiliies, Lo Slo Squats, Bonnie Blair’s
THE THANG: 4 Corners with 5 Burpees in middle (plagiarized from Maximus The Fort Q a few weeks ago.
2 Rounds
15 Merkins
15 Jump Squats
15 Carolina Dry Docks
15 Big Boys
To Curb
5 Mike Tyson’s then bear crawl across to opposite curb
3 rounds
3 rounds of dips on benches.
To Hill
Triple Nickels (Copied from Casey Kasem Q at The Fort)
A pax picks an exercise
5 reps at top of hill
Run down hill
5 reps at bottom of hill.
Run up hill
5 reps at top of hill.
We made it 4-5 rounds.
MARY: Short one
ANNOUNCEMENTS: KB workout, Trash pickup, lots more.
COT: Families and marriage struggles.
Mission of F3:
To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with Circle of Trust
Credo:
Leave no man behind, but leave no man where you found him.
Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot
The Thang:
1. Light Poles:
Light Pole 1: 10 Burpees
Light Pole 2: 20 Merkins
Light Pole 3: 30 Squats
Light Pole 4: 40 Big Boys
Light Pole 5: 50 Calf Raises
➡️ MOT: Lap 1: Mosey between poles, Lap 2: Bear Crawl between poles, Lap 3: Crab Walk between poles
2. Partner Work:
P1: 20 Incline Merkins
P2: Hold plank or Al Gore
Repeat with:
20 Decline Merkins
20 Step Ups
20 Dips
MARY: She does like Qshakes so No Show
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: 10 each
Mosey on track doing:
THE THANG:
Goal was 3 rounds, most PAX between 2-3 done.
Station 1 – 20 each
Station 2 – 30 each
Station 3 – 40 each
Station 4 – 50 each
MARY:
Throughout
ANNOUNCEMENTS:
Bethel, stuff the bus
COT:
Kids back to school / leaving the nest, family members health.
WARMUP:
THE THANG:
Station 1
Thrusters
Situp with Overhead Press
Side Straddle Hop
Overhead Press
Tricep Curls
Jog to next station
Question:
o Good experience from this week?
Station 2
Wide Arm Merkins
Heels to Heaven
Side Straddle Hop
Mountain Climbers
Shoulder Taps
Lunge walk to next station
Question:
o How can you help your M this weekend?
Station 3
Squats
Lunges
Side Straddle Hop
LBC
Flutter Kicks
Jog to next station
Question:
o Improvement you want to make before the end of the year?
Station 4
Jump Squats
Side Lunges
Side Straddle Hop
Big Boy Situps
Flutter Kicks
Jog to next station
Question:
Favorite TV show / Movie?
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: did a few
THE THANG:
Ran down the bus lane to the road then back to first light pole.
Series of exercises at exercises at each light pole while one man transports back the last pole and back and timer
Squats
NUR
LBC
Lunge walk
Calf raises
Side shuffle
Big Boys
Side shuffle
Side Lunges
High knees
Flutters
Toy soldiers
Repeat
MARY:
ANNOUNCEMENTS:
COT: