WARMUP:
THE THANG: 3.35 miles were taken in around the Kingsley property this windy morning.
– Cyclops set the pace.
– 3D was War Baby
– Dojo was War Daddy
MARY:
ANNOUNCEMENTS: Bethel Mens Shelter tonight, Christmas Party & Clave Boss 5k this month
COT: Closed in prayer.
WARMUP: None
THE THANG: walk around WEP to Harris St, take a right down the hill, at the bottom the man with the bag starts walking backwards up the hill. Switched halfway, then back around WEP, around the loop back towards COT, finish with another round of klaw up Massey St. hill.
MARY:
ANNOUNCEMENTS:
COT:
Started dry ended up wet. Sounds like a good night in bed if you know what I mean….
Stacking rounds of exercises. PAX took turns calling exercises. Adding one per round. 10 reps each exercise. Took a walk farmer carry or overhead carry between rounds. Threw in 35# SAND KB as a hitchhiker that PAX took turns carrying in addition to their bell.
Ended with round of prayers and praises from each PAX to close COT.
Three of us spent some time with our bells at Snake Pit. Conditions were perfect (49 and clear). Here’s what we did:
Warm Up:
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)
Grab your Bell
– 10 Curls
– Lap
– 10 Curls, 10 Goblet Squats
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, 10 Skull Crushers
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press, 10 John Deeres
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press, 10 John Deeres, 10 KB Swings
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press, 10 John Deeres, 10 KB Swings, 10 Single Arm OH Press
– Lap
1.1 miles total
NMM
Discipline is doing the same thing over and over until you’re stronger, sharper, and unstoppable. Repetition builds resilience and consistency is a superpower that has compounding effects. Keep putting in the work. Even though it doesn’t seem like you’re making gains, you are getting better.
Aye!
IJ
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!
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
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.
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:
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.