Tag: 3D

Slow-Square Agility-Burn

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WARMUP: Indian-run (w/ basketballs dribbling) to main theatre of AM-combat…
then… https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix by Me first & Gimme Gimmes (2:11)
1. Base = Hillbillies
2. Chorus = Windmills
1. Then… https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37)
1. Base = Imp. Walkers
2. Chorus: Plank Jax
3. Solos: Cherry Pickers
THE THANG:
#1: agility ladder
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)

#2 4-Square. when Pax are out… take a lap, then join the queue

MARY: Circle of Hate / Ab-lab

ANNOUNCEMENTS: Bourbon thang… turkey thang… Christmas thang
COT: Held / 5th core principle

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3 Musketeers

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WARMUP:
THE THANG:
Ran around WEP and did exercises at each swing. Then did some stuff at the walls at PIKE.
MARY:
ANNOUNCEMENTS:
COT:

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4 Swole Bros

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WARMUP: some stuff
THE THANG:
25 min EMOM
5 Deadlift
5 squats
5 Clean
5 swing

After time was up did a few more reps of another circuit.
10 Halo squats
10 Clean Press each side
10 Ballistic Row each side
10 curl
10 Around the World with shoulder touch

MARY: a few to finish off time.
ANNOUNCEMENTS:
COT:

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Ode to Nairobi

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WARMUP: usuals
THE THANG: started off by discussing the brief history of our connection with F3 Nairobi and Safari (Phelix), shared the mission of bringing clean water to Homabay Africa, Safaris home and how it was divine intervention perhaps that brought Jonathan Fraufenhaur (F3 Mapquest) into F3 where he learned of F3 Nairobi. Our plans to raise 50,000 to fund the project over there led by Living Waters International of which Jonathan is an executive, and the involvement of the Fort.

I brought a Jerry Can to represent the cans that the people of that part of the world have to use to get water every day walking 3-4 miles to get to water sources that are not even clean!

The goal was to keep the can in the air the whole 45 minutes while we travelled to several pain stations bringing the kettlebells with us to complete the exercises at the stations.

Station one:

One Pax holds Can while other pax rotate through 4 exercises 10x each exercise once the Pax complete the 4 exercises the Can gets passed to the next Pax- 7 minutes total then we move to the next station-

There were 3 stations, actually 4 but we missed one because YHC forgot about it :man-facepalming:

Station 1
Press
Squats
Twists
Swings

Station 2
Bent over rows
Lunges
Clean to press
Plank drags

Station 3
10 Kettlebell Bent-Over Rows
• 10 Kettlebell Swings
• 10 Kettlebell Deadlifts
• 10 Kettlebell Sumo High Pulls

After this we walked back to COT, we held plank while PAX carried YJC to end of lot and back, then next Pax went to end of lot and back while we all did exercise called by the last pax that got back. Did this for 8 minutes

MARY:
ANNOUNCEMENTS:
COT: https://fundraise.water.cc/give/f5969080/#!/donation/checkout

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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KB Complex

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WARMUP:
Grandpa Jacks
SSH
Windmills

THE THANG:
Each of the following rounds were performed AMRAP style for 9 minutes

5-5-5-5 – All single arm then switch
5 Rows
5 Deadlifts
5 Swings
5 Reverse Lunges

4-6-8-10
4 Pullovers
6 Halos
8 Alternating Swings
10 Alternating Cleans

7-8-9-10
7 Waiter Cleans
8 Rotational Presses
9 Thrusters
10 Swings

8-6-4-2
8 Single Arm Rows
6 Reverse Lunges
4 Press
2 Snatches

ANNOUNCEMENTS:
Bethel Men’s Shelter
H.I.M. Camp
Golf Tournament

COT: Prayers were said

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The Bert

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WARMUP: Walking lap around the band parking lot
THE THANG:
50 Burpees
5 yards Murder Bunnies, 95 yard Run
95 yard Run, 5 yard Redrum Bunnies
100 Push-Ups
10 yards Murder Bunnies, 90 yard Run
90 yard Run, 10 yard Redrum Bunnies
150 Walking Lunges
15 yards Murder Bunnies, 85 yard Run
85 yard Run, 15 yard Redrum Bunnies
200 Air Squats
20 yards Murder Bunnies, 80 yard Run
80 yard Run, 20 yard Redrum Bunnies
150 Walking Lunges
15 yards Murder Bunnies, 85 yard Run
85 yard Run, 15 yard Redrum Bunnies
100 Push-Ups
10 yards Murder Bunnies, 90 yard Run
90 yard Run, 10 yard Redrum Bunnies
50 Burpees
MARY: Who’s she?
ANNOUNCEMENTS: Bethel Men’s Shelter Serve
COT: Prayers for jobs, family, and Splinter’s back.

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What to do on a bench or with a wall???

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WARMUP: The regular exercises, all in cadence

THE THANG: Various exercises using a bench and a wall, completed various rep counts, some in cadence and some oyo.

Bench Work:
Bulgarian Split Squats
Taint Touch Squats
Step Ups
Derkins
Gerkins
Dips
Hip Thrusters
Calf Raises

Wall Work:
Feet tar Jai ( hands and feet on ground, place one foot at a time on the wall, you get the idea )
Mac tar Jai on the wall ( switch the position stated above )
Shoulder Taps with feet on wall
Mountain Climbers with feet on wall
Wall Sit with burpee timer
Wall Sit with calf raise timer

ABS/Core:
LBCs
Flutters
Straight Lower Leg Lifts
SuperMan Poses

MARY: NONE

ANNOUNCEMENTS: READ YOUR NEWSLETTER

COT: STK

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FYF: The Red Rocket Chronicles

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9 (or maybe 10 and I can’t remember who the 10th was) found a safe space while <@U012K8DDK7V>‘s dog microaggressed a bunch of them with his red Rocket at Currahee…
– Ruby Slippers flew in 10 minutes early to be 5 minutes late
– Falcon Crest was hoodwinked early in his rucking career by Mainframe into buying a 45# plate, which is something he is sure he’ll eventually be grateful for
– 3D’s GTE prep continues, but he doesn’t mind if it doesn’t include any more Crawl Bears
– Italian Job only sang 3 90’s hits, which is indicative of how tired he must be from his weekend in Wichita
– For a hearing doctor, Decibel claimed a lot of “unable to hear” for his lack of compliance with instructions
– fishstix taught us his award winning atomic wedgie techniques to be employed at a later time. Probably when you aren’t looking.

WARMUP: OMS (old man stretches)

THE THANG:
Evolution 1 = 1-mile time hack – 14 minutes to complete
– Starting at corner of school, around big loop clockwise, turn left to go behind the school. Take the outside lane in the small lot, then take a left around the big loop and continue to the flags at entrance of school

Evolution 2 = Furman University (FU): founded in 1826 (14 minutes)
– 18 man-makers – buy in
– 26 curls
– 26 merkins
– 26 OHP
– 26 bent over rows
REPEAT if time (minus the man-makers — we forgot the deadlifts)

Evolution 3 = Abdomination
– Buy-in = bear crawl from crosswalk to crosswalk
– 40 2-count flutter with press
– 20 Simbas
– 10 double leg lifts

Evolution 4 = Hate loop time hack – 8 minutes
– Buy-in = crawl bear back to crosswalk 1
– ½ mile loop
– Big loop to small loop

MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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