Tag: 3D

Hybrid Theory

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WARMUP:
Run lap.
Side Straddle Hop
Windmill
American Hammer
Plank, remain in plank put right & then left arm in the air

THE THANG:
Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear crawl.

List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
20 Big Boys
20 Merkins
20 Low Slow Squats
30 second plank
30 Bench Dips
30 Calf Raise on the Curve
Choose your own exercise for the rest of the workout.
MARY:
ANNOUNCEMENTS:
– Hominy announced that he will be taking over the Site Q for <#C03GHN4R98U> beginning on Saturday, December 7th, 2024.
– Come to Thanksgiving convergence.
– Read your newsletter for more announcements.
COT:
Let’s go out and make an impact on others this week!

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Dis and Dat

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It was a brisk morning in The Fort where 6 brave souls made the hard choice and accelerated their Saturday morning!! A quick warmup and we were off.

We toured The Fort while doing a little of dis and a little of dat.

Over to The Print Shop for some pull-ups and other bar activities.

Next to church for some schooling on Dora 1-2-3 with stairs.

Back to COT with some Mary stops along the way.

Jwow

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Men don’t ask for (or follow) directions…

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WARMUP:
We did it.

THE THANG:
Mosey over to cinderblocks

Dora:
– 50 overhead presses
– 100 curls
– 150 flutters with press

10s (for 10 years of F3)
– Manmakers and Merkins

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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Drop, smack and poke KB workout / invigorating

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WARMUP: mosey, windmills, arm circles, hillbillies, down dog, merkins
THE THANG: 20 reps of all exercises
Rd 1: strength and stability
– goblet
– single arm shoulder press
– On swings
– Single leg deadlift
– Halo

Rd 2 power & explosiveness
– clean to press
– Lateral lunches
– Snatch
– Curls
– Figure 8’s

Rd 3: conditioning and burnout
– man makers
– Tricep
– American kb swings
– Merkins
– Plank pull throughs
MARY: no
ANNOUNCEMENTS: please Register For this free run https://criout.regfox.com/cri-401k-charity-fun-run

COT:

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Humid in November

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WARMUP:
Ran a lap
Reviewed F3 motto and core principles
SSH, Imperials, Hillbilly’s, Cherry Picker, Windmill

The Thang:
Part 1:
20 – Bulgarian Pistol Squats
Wall sits while each PAX Cubbie Crawls across the street and back.

Part 2:
4 corners
Complete the reps on each cone with each lap. Cone locations were all around Stonebridge Plaza: Grace Pres, Walgreens, Oreillys, Dogtopia

Lap 1: 10-reps Arms
Dips
Merkins
Plank Jacks
Shoulder Taps

Lap 2: 20 reps Legs
Apollo Ohnos
Squats
Calf raises
Lunges

Lap 3: 30 reps Abs
Roselitas
Leg lifts
Big boys
American Hammers

COT:
Shared power of having 4 in your Shieldlock
Creating an 8-block for 2025 helps you grow with your 3Fs, M, 2.0s, jester, and inside your community.

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Tabata and Poison

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Beautiful morning at the Yard!

Warmup was basic format

15 ssh
5 windmills
15 IW
15 HW
15 Mnt climbers
15 Plank Jacks
Some stretches

First routine

Pick your poison

First to 100 reps beeper goes off every 2 minutes. When beeper goes off you run to a point(50 yards) and return.

1. Merkins or Squats
2. CDD or lunges
3. Flutters or HD
4. Lbc or FM

Then mosey back towards COT

EMOM

5 minutes

5 squats 10 merkins 15 LBCs

Run

4 minutes

5 bbs 10 HD 15 Flutters.

Ended right at 7:15.

Great to be out in the Gloom. Haven’t been 100% for awhile but felt refreshed being around the guys.

Thanks for the call <@U05RN7GSDLH>!

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4 corners of pain

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WARMUP:
– SSH / WM / IW
THE THANG:
– 4-corners in band lot: sandbag as timer / cindy for man-maker / squeaky wheel for abs / kettlebell for swings
– got multiple rotations in
MARY:
– Airborns hips and Sally in closing
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Training Ground – Heavy Style

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So, it started as an idea for a nice, or heavy, Sunday ruck before Church. Well, it’s now turned into a morning staple for some. I’ll tell you this, I always walk away grateful. Grateful that Crystal Lake was willing to make this official. Grateful that the hour ALWAYS includes laughs, even teenage boy humor. Grateful that we typically have a few “real” conversations and today was no different. To land the plane, I started the day, grateful.
WARMUP: Sure. It included rucking up and 5 of the 9 PAX grabbed a sandbag, too. We’d rotate on/off the sandbags every 6mins unless I forget, of course.
THE THANG: I don’t remember all the roads traversed but we started by making our way to WEP then meandering our way to “Gun Shop Hill” where everyone had the opportunity to walk down and “KLAW” (walk backward) up the hill with ruck & sandbag. We then made our way around our farming village some more and even made it back to the hill for a repeat of the walk/klaw experience.
MARY: Nope
ANNOUNCEMENTS: Register for the Christmas Party if you haven’t and you’re still reading.
COT: Yes.

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Too much candy

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WARMUP: Quick Mosey around HT parking lot to pick up Cubbie who came in hot
THE THANG:
Mosey to the bottom of Grant Farm Drive by the fountain.
11s called where PAX will do 1 squat at the bottom and 10 BBSU at the top entrance to the fire station. There was some confusion as to which side was which as the Q’s instructions may not have been consistent, but we got through it.
Walking 10 count and off to the traffic circle on Stockbridge Dr. The PAX formed a tight circle and did a bearcrawl of pain. 1 PAX bear crawled around the ring while everyone did AMRAP on an exercise that was NOT called by the bear crawler (so you can’t stick anyone with burpees).
Two rounds of that and there was just enough time to trot back to CoT for
MARY:
90 seconds of mary
ANNOUNCEMENTS:
Events aplenty, check that newsletter
COT:
Circle of trust was established. What’s on the hearts of the PAX? A prayer for the leadership we attain through F3.

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