WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Warmup – Quick… mosey to Gear setup
Thang:
Board of pain while waiting your turn for the Gauntlet:
Gauntlet Stations:
MARY: pax-called Ab Lab
ANNOUNCEMENTS: GearHead November competition at the Pit O’ Snakes, Bethel, 4B’s, etc…
COT: concerns lifted in prayer, appropriateness-filters switched from Gloom-mode back to “safety” setting
Always an honor and a privilege to lead my F3 brothers in a workout. Like to try and mix it up a bit for the PAX so I researched the backblasts for this AO. Reached out to the Site Q to inquire what kind of gear is available onsite. Learned this site has a fire hose, a log, cindies, and biga** tires. Research complete, a plan was made.
WARMUP: SSHs and Burpees and then moseyed to our racing area.
THE THANG: Gear for this site is located by the garage towards the bottom of the road beside the stadium. Arrived early to scope out the area and set-up gear for racing so PAX could get to work right away, no wasted time. There is a side road right in front of the garage which was perfect for the plan.
Marked a starting line and placed 5 tires at this position and then marked a turnaround area approx. 40-50 yards from the starting line. This was our racing area. Turns out we only needed 4 tires so rolled one to the side.
Pit Crew area was the concrete pad in front of the garage. Laid out Cindies for the PAX to complete various exercises.
Format: Partner up. Partner 1 starts flipping the tire from the starting line towards the turnaround area while Partner 2 completes the Cindy exercises. Once exercises are completed, Partner 2 runs to swap with Partner 1. Continue to swap until your tire comes back from the turnaround area and crosses the starting line, which is now the finish line. We completed 4 races, exercises listed below.
Race #1 – Cindy Swings – 20 reps, OH Press – 20 reps
Race #2 – Simbas – 15 reps, Straight Lower Leg Lifts while holding Cindy – 15 reps
Race #3 – Bear Hug Cindy Squats – 20 reps, Bear Hug Alt Backward Lunges – 10 reps total
Race #4 – 12 Man Makers
Goal was for each partner to complete 2 rounds of the Cindy exercises while completing a lot of tire flips. Mission accomplished.
Side note, if you want to win tire flip races it is a good idea to have PaulyD on your team. With race 4 completed PAX helped YHC return the gear to the proper resting place.
We Indian Ran back to COT
MARY: Had time for 4min with Mary
ANNOUNCEMENTS: Bethel Serve, 4Bs, Trash PickUp, Read your NL
COT: STK!
This is my birthday week, so I'm trying to Q all 5 days. #1 in the books!
WARMUP: Windmills, stretching, Moroccan NCs and a mosey down behind the stadium and school.
THE THANG: Lamppost-palooza. Run to the lamppost, complete the exercise, run back, run to the next lamppost.
Round 1: 40 calf raises (reg, in, out, and sumo 10x) for four lampposts.
Round 2: 11 Big Boys, 22 Big Boys, and 33 Big Boys
Round 3: 11 Squats, 22 Squats, 33 Squats, and 44 Squats.
Run around to the roundabout by the stadium entrance. Perform a modified Dora as we were running out of time. 100 Lunges, 100 Squats, 100 LBC's with partner.
MARY: Flutters, Freddie's, Wheezy Jeffersons
ANNOUNCEMENTS: Bethel, Bethel and more Bethel.
COT: Good stuff in here.
WARMUP: ssh, trunk twists,
THE THANG: write down something that you are dealing with personally on one side of index card and an exercise on the other. Zip tie card to implement of woe. Grab heavy awkward stuff and ruck for a min then perform exercise listed on card for 1 min while thinking about burden shared. Rotate to different implement of woe and move for 1 min. Repeat
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH,IW,Hillbilly, Cherry pickers, Runners stretch, Down dog
THE THANG:
Mosey to Forest Creek Football field.
Length 1: lunge walk 10 yards, Catalina wine mixers, increasing reps by 2 every 10 yards. After 50 yards, switch to Dragon walks and jump squats, decrease reps by 2 every 10 yards.
Repeat the process for another length with skips/big boys & karaoke/freddie mercurys
MARY:
ANNOUNCEMENTS:
-Bethel sign up genius is live in Mumblechatter
-Q school tomorrow
COT: Prayer requests and close out
Running segments with a push (cinder block) on one end and legs on the other
Merkins with recovery bear crawls
Farmer carries with cindies
And that's how 45 minutes goes by really fast.
WARMUP: We started with a mile around campus, fleeing Egypt with a few dynamic stretches along the way. Made sure to circle back for the six. @U5MQ8FHV0 stepped up with some Side Straddle Hops while YHC went back for @U02DKM63B7B.
THE THANG: We finally arrived in the Desert, a few parking lot islands away from the Promised Land.
25 Merkins, 25 Squats, 25 Big Boy Sit-Ups, followed by a controlled run to the next aisle. Repeat.
YHC also learned what a zipper is (and apparently isn’t).
Our first complaint came from @U02DKM63B7B, which seemed fitting considering the Israelites’ experience in the wilderness. He also appointed @U0BEBRDB5U7 as his proxy for any reps he wouldn’t be completing.
Once we reached 100 reps of each, we swapped Merkins for Dips, courtesy of @U08NJ8FF1PF.
We finished with a sprint around the parking lot perimeter, making our final push into the Promised Land.
MARY: A little Mary roulette followed, with @U011KKZ17U6 calling Jennifer Lopez, only for @U02DKM63B7B to discover someone was apparently doing the Ben Affleck instead. Hilarious.
ANNOUNCEMENTS: Consider donating to F3 to support something that’s changed so many of our lives. Be proactive in providing food for Bethel Men’s Shelter. Convergence next month at the Ranch (apparently there’s good parking). The Excavation at Forest Hill Fort Mill is November 13. A few parties coming up, details of which YHC has not retained.
COT: Prayers for safe travels, a successful surgery for @UJKGM3VKJ and a speedy recovery. Prayers for @U0AQZ0DGP97 as he prepares to start his new job next month. Prayers for the Pope and for those requests left unspoken.
Warmup
Warmup lap
Virtual insanity
Lunges up
Hold bell out and walk sideways across
Lunge backwards
Hold bell out and walk sideways across
Finish when song is done
Circuit
Kettle bell swings
Man makers
Jump rope
Thrusters
Slam balls
2 circuits – Rinse and repeat
WARMUP: Mosey down hill behind school with various movements until reached the road loop at the bottom
THE THANG: Running and exercises until finish
First "mile" = Burpees followed by a lap, 4 total starting with 20, then 15, then 10, then 5
Second mile = Shoulder taps in cadence followed by a lap with similar pace partner(s), 4 total with same rep #s as before
Third mile = Sumo squats with slowest group starting first then middle group, then speedsters, only time for one lap so group 20 or 30 or 40 reps together depending on when they started the lap
Run home
MARY: 2 mins
ANNOUNCEMENTS: Beers for Beetus on 10/24 at Print Shop
COT: prayers for aging parents/inlaws, college age 2.0s, family and friends battling cancer and their caregivers
Strong effort today by all pax with terrific temps around 50 at launch. Everyone took advantage and pushed hard.
Simple weinke with spotlight on importance of looping in a partner (or more than one) when life gets tough and when adversity extends for a long stretch. Don't do life OYO!
Thanks for the hard work by all and the invite from brother Pauly!