WARMUP: did some stuff
THE THANG:
Attempted 8 rounds. Got 5.7
10 reps each.
Halo squat
Clean and Press. 10 ea side
Ballistic Row
Curls
Around the World with Chop
Lunge Twist
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: the usual suspects
THE THANG:
Rack up as many points as possible in 3 categories. However, PAX must do 1 exercise per a category in order (BW, gear, MOT). Within category, Pax has choice of exercise and can keep score themselves
Body weight
1 point:
• 10-SSH
• 25 LBC
• 30 ankle taps each side
2 points:
• 10 merkins
• 10 bomb-jacks
• 20 flutters each side
• 20 BBSU
3 points:
• 10 Burpees
• 20 jump Squats
• 10 Apollo ono each side
4 points:
• 10 Lt. Dan
• 20 box cutters
5 points:
• 10 Kraken-merkins
• 5 Navy Seal Burpees
10 points:
• 10 Kraken Burpees
Gear
1 point:
• 10 KB swings
• 20 kb bicep curls
• 10 OH Press
2 points:
• 10 cleans each side
• 10 Goblet Squats
• 10 KB Halos each side
3 points:
• 10 Snatches each side
• 20 KB Gorilla-smashes each side
• 5 manmakers w Cindie
• 15 Sledge-tire
4 points:
• 10 crab-press each side
• 10 deadman-to-barbarian
• 5 tire flips
5 points:
• 10 underswitch to crab-press each side
• 10 tire flips
10 points:
• 5 “Tower of Power” (2x Cindie Merkin pyramids)
• 15x 80# sandbag ground-over-shoulder
MoTs
1 point: mosey
2 points:
• Nur
• Side shuffle
• Carioca
3 points:
• Farmer Carry – 1 coupon
• Lunge walk (BW)
4 points:
• Nur w 1-coupon
• Lunge walk w 1-coupon
5 points:
• nur or F-Carry w DOUBLE coupon
10 points:
• Lunge-walk w double coupon
• burpee-broad-jump up & back
• Roll tire up, flip it back
• Lt-Dan magic legs up/crawl-bear down
MARY: kettlebell slalom… That’s all we had time for
ANNOUNCEMENTS: operation love (turkey collection for 11/23), other newsletter stuff
COT: held… Fifth core principle
WARMUP: SSH, Windmill, off cadence merkins, low slow squat, moroccan neck guy clubs
THE THANG: circuit, beginning with 8 reps each, increasing by 2 reps each time through
DL
Goblet squat
Merkins
OH press
kettlebell cleans
split squat each leg
Single leg DL
Repeat +2 reps
Farmers Carry, Rack carry, OH carry, farmers carry
25 KB swings
25 Merkins
Plank
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 50 SSH 5 burpees
THE THANG:
“First phase- in rain”
Descending rounds of merkins with KB work each round
Starting with 20 merkins, reducing 2 every round
KB Swing
10
KB Goblet Squat
12
KB Clean & Press (8 each arm)
16 total
KB Deadlift
14
KB Upright Row
12
KB Reverse Lunge (5 each leg)
10
KB Swing
20
KB High Pull
12
KB Curl
10
KB Front Rack Hold (30 seconds each side)
“Second phase”
Cycle through five stations continuously for 3 rounds. Each for 1 minute, rest 15 sec between rounds.
1. KB Snatch (L)
2. KB Snatch (R)
3. Merkin → KB Row Combo (1
merkin, 1 row each side = 1 rep)
1. KB Thruster (squat + press)
2. KB Swing to high Pull
After each round, perform 10 diamond merkins
Third phase-
Every minute on the minute
(EMOM X 8):
• 5 Merkins
• 5 KB Swings
• 5 KB Goblet Squats
• 5 KB Bent-Over rows
Tried a new exercise- Weighted monkey humpers- suck just like they sound.
MARY: nah
ANNOUNCEMENTS: Bethel, BBQ and Bourbon, Christmas party
COT:
Yes
WARMUP: SSH/IW/HW/Moroccan/baby arm circles. Ran a lap around parking lot to get the blood flowing.
THE THANG: 4 corners. Weinkes at each corner. 3 exercises per corner. Increasing reps 10/15/20/25. MOT to next corner
MARY: yoga stretching
ANNOUNCEMENTS: golf tourney fundraising dollars
COT: prayers for millach family
Shared and along with Injuries
WARMUP:
20 Low Slow Squats
10 Wind :dash: Mills
10 Moroccan Night Club
10 Imperial Walkers
10 Hillbilly Walkers
10 Slow Kettlebell Swings
THE THANG:
3 Circuits of 9 Rounds Each
1st Posterior Chain Power
40 Secs of Work
With 20 Secs Rest
– Kettlebell Swings
– Goblet Squats
– Single Arm Bent over rows (switch half way)
Walk to fence and back
2nd. Push + Core
45 secs of work
With 15 Secs of rest
– Kettlebell Floor Press (switch half way)
– Kettlebells front rack lunges (switch half way)
– Kettlebell plank drag (side to side)
Walk to fence and back
3rd. Power & Stability
40 Secs of Work
With 20 Secs of Rest
– Kettlebell Clean to Squat to Press
– Single Arm Swing (switch half way)
– Kettlebells suitcase hold march in place
Walk to fence and back
MARY:
Hip flexor stretching :woman-gesturing-ok:
ANNOUNCEMENTS:
Leaders on the link, BBQ & Bourbon, Read Newsletter
COT: Always close to our hearts.
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
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
WARMUP: yes
THE THANG: stupid:
Barbarian Clean and Press 5 reps for 8 rounds
Farmers Carry between rounds
50 Swings
40 Goblet Squats
30 Merkins
20 Jumps Squats
10 Man makers
2 Single Arm Swings
2 Snatch with a press
2 Single leg dead lift
1 cluster each side
(did it twice in the time remaining)
ANNOUNCEMENTS: lots read the newsletter
https://mailchi.mp/3f48993712a2/lorrorq9g6-13584487
COT: was held
WARMUP:
Mosey over to middle school with multiple stops along the way to our final destination by the football field.
SSH, imperial walker, second cousin hillbilly walker, butt kickers, high knees
THE THANG:
Ladder where you start with first exercise and then run a lap. Add a new exercise each lap and count increases by two for all exercises along the way. Note that Birdcage requested 2 miles so I made the lap longer than I typically would.
Exercises
2 – merkins
4- squats
6- LBCs
8- lunges (both legs)
10- CDD
12 – flutter
14- wide arm merkin
16- calf raises
18- wheezy Jefferson
20- burpees
MARY:
ANNOUNCEMENTS:
COT: