Tag: Autobahn

Eve of the Lord’s birth – convergence

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WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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LATE, LATE BACKBLAST

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WARMUP:
Disclaimer and mosey out of the park, loop around Windward and back to the Runde parking lot
THE THANG:
COP (all in cadence): SSH x 25, windmill x 10, morrocan night club x 25, squat x 25, mountain climber x 25, pretzel crunch by 10 (LH/RH), Amercian hammer
Mosey to the pull up bars: One pax does 5 pullups while the rest holds: plank (round 1), Al Gore (round 2), and 6″ ab hold (round 3)
Mosey back to concession stand wall inside field 1. Split group in 2. Half the group runs to the fence and does 10 bombjacks (round 1), 10 Bobby Hurleys (round 2), and 10 squat jumps (round 3)
Hand off to Change Order for 2nd half. YHC left after the first half, so don’t have the details.

MARY: As noted. I’m sure Changeover did some Mary.

ANNOUNCEMENTS: Read your newsletter
COT: Change order led COT.

My apologies for the late, late, backblast. I am ‘old school’ and believe in the importance of completing a backblast following the workout. Sorry, Masterpiece!

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Holiday Pain Games at Golden Corral

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WARMUP: Quick mosey to Dogtopia for Moroccan Night Clubs, Mountain climbers and merkins
THE THANG: Two cones were placed in front of the closed dental office with one saying “over” and one saying “under”. Two similar cones were also placed at the far end of the lot by Bubbles and Bows. The game was simple…YHC would read a thoroughly internet researched and irrefutable Christmas fact. The fact would then be slightly altered and the Pax would run to the far end of the lot and stand in front of the “over” or “under” to choose their answer. The true fact would be read and those who chose the wrong side of the answer did more reps than those who got it right. For example, the Pax were told that tinsel was invented in the year 1700. Those who chose the “under” (invented in 1610) did less reps than those who chose the over.
We did 18 rounds and briefly swapped out bear crawls (shorter distance) for running. Exercises included, in varying reps, SSH, Mike Tysons, Plank Jacks, CDD, Monkey Humpers, Squats, American Hammers, Burpees, Hand release merkins, Shoulder taps, Dips, Merkins, Overhead claps, Calf raises, Supermans, and bomb Jacks. Total mileage was 1.7 miles with plenty of reps thrown in.
MARY: Unavailable due to her pending labor in two days and the need for adequate shelter
ANNOUNCEMENTS: Convergence, Upcoming site location changes
COT: Families

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Stuff Half Shell Aint Never Done

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WARMUP: Yes, this is important. It was also cold
THE THANG:
4 corners around the old Rite Aid:
merkins, squats, flutters, burpees
ADHD Mosey
Pick up 2 rocks and do some squats
Hand release negative merkins with hands on the rocks
ADHD Mosey
Bulgarian Split Squats & Derkins on benches at Grace
MARY: More of hip mobility in exchange for Mary. You do the math.
ANNOUNCEMENTS: Golden Corral and Stockade are merging and becoming The Forge on Wednesday/Friday. Effective 1/1
COT: Was held. Had to be there

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Kicking Ass & Chewing Bubble Gum

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Driving around FM the night before running errands and thinking about my Q at the Stockade. Reviewed a few BBs and didn’t see any references to coupons. Messaged The Pirate, who was Qing at Varsity, and asked if I could borrow a few Cindys. He was very much obliged as I took a few off his AO. Woke up this morning with a car packed full of Cindys and a plan, the only thing left to do was to kick ass and chew gum.

WARMUP: Short mosey around the small parking lot which led into the larger parking lot where I had the Belle Ringer IPC wo laid out. Performed a few SSH & Burpees while explaining the format of the workout. Time to work.

THE THANG:
Belle Ringer
Format: AMRAP for 40 minutes
Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.
Workout starts with:
1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.

2. 5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.

3. 5 ManMakers in middle. Rifle carry to cone 4 and perform 20 CurltoPress OH. Farmer carry back to center.

4. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 Cindy Swings. Farmer carry back to center.

5. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 30 BentOverRows. Farmer carry back to middle.

Scoring: Total reps for 40 minutes of the exercises
Each complete trip is 125 reps

MARY:
1min total – 30sec of Scissor Kicks right into 30sec of LBCs

2mim-30sec Straight Arm Plank – removed posts in a rotating fashion for 10-15 second holds.

1min total – 30sec of Flutter Kicks right into 30sec of LBCs

ANNOUNCEMENTS: Christmas Party, 2 charity runs tomorrow morning, Bethel Serve on Jan 1st

COT: STK!

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The Gloom Always Collects — Check on the Missing

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Warm-Up
We kicked things off with Imperial Walkers, then moseyed to the parking-lot island for hamstring stretches and hip openers. From there, we sprinted to the flag and continued the mosey over to the new bootcamp spot for a healthy round of Monkey Humpers.

The Thang

Movement to the Church
We headed to the church and tackled Toy Soldiers up the hill, followed by a NUR (backwards run) to the parking lot.

Gazebo Work
At the gazebo, we hit offset Ierkins sets on the benches, one hand up high the other on the bench, then flapjacked to hit the opposite side.

Mid-work discussion: Who haven’t you seen post in a while? Have you reached out? The mission only works if the men stay connected.

Apartment Roundabout
Moseyed to the roundabout in the apartment complex for lunges—right leg first, flapjack, then left leg—all in cadence.
We then cut behind Harris Teeter and took the B-line back toward the roundabout.

Around the World Grinder
Held Al Gore around the circle while each HIM took a turn completing 30 Monkey Humpers, passing the work clockwise until all had their turn.

Hill Work Behind Harris Teeter
Found a hill—perfect.
• Crawl Bear down
• Run hard back up
• Lunge walk down
• Move to the far curb for 5 OYO Burpees
• Sprint back to the top

Traveling Bears
At the Harris Teeter wall, PAX held People’s Chair while one man bear-crawled the length. Rotate until every man got his turn. Full team effort.

Oil Change Center Wall Work
20 Wide-Arm Merkins
15 Regular Merkins
10 Diamond Merkins
No rest. Just work.

Advance Auto Lot – Burpee Broad Jumps
We burpee broad-jumped the entire parking lot because sometimes the only path forward is the hard one.

Walgreens – Duck Walks
Duck-walked to the island. Reversed it back with reverse duck walks—a crowd favorite… for no one.

Dealer’s Choice Transportation
One PAX called Power Skips all the way to the entrance. No shame. Full commitment.

Final Mosey to COT for Mary
Closed it out with:
• Worst Worst LBCs
• Dying Cockroaches
• Standing Twists

Announcements
• 401K Race
• Break the Dam 5K / 10K
• Christmas Convergence
• Christmas Party – signups & donations

Prayers & Praises – CSPAN Style
Brothers sharing what’s happening in their lives. Exactly how the morning should end.

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Stand Up 11/18 Beat Down

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WARMUP:
15 – SSH
10- Arm Circles (Forward then Backward)
15 – Windmills
15 – Imperial Walkers
15 – Cherry Pickers

THE THANG:
Station 1
– 10 Merkins IC
– 15 Air Squats IC
– 20 Big Boys IC

Station 2
– 10 Burpees OYO
– 20 Jump Lunges OYO
– 30 LBC IC

Station 3
– Partner Dora – 100 meter run
– 100 Monkey Humpers
– 200 CDD
– 300 American Hammers

Station 4
– wall squats while one Pax bear crawls out 5 yards and performs 5 burpees

Station 5
– Dips OYO while each Pax runs around the tire center

MARY:
– 15 Boxcutters IC
– 15 Freddie Mercury’s IC
– 15 Flutters IC
– 5 Baby Leg Circles
– 5 Big Leg Circles
– 1 minute plank hold
– 20 second Body destroyer

ANNOUNCEMENTS:
Convergence, Christmas Party, and read your newsletter

COT: yes

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Miyagi’s Reign Begins

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WARMUP: Yes

THE THANG:
<@UQ50TPDLH> Gave us the opportunity to do 100 burpees with a run EMOM.

<@U08N41FCN0Z>
Chipper 100
– Merkins
– Squats
– BBS
– Flutters
– Dips
– Lunges

100 reps of each, broken up however the PAX wanted.

MARY: Around the circle

ANNOUNCEMENTS: Read your newsletter

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Ballermann Workout

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WARMUP: 15 Wind mill
15 Hill Billy walkers
15 cherry pickers
20 sumo Squats
20 Merkins
THE THANG: Mosey to the fountain @arbors
Bear crawl around the spring
At each quarter stop to do 5 burpees

Mosey to church

Exercise at patio
Stacking exercises:
10 LBCs
20 step ups
30 Flutters
40 Squats
50 merkins

In between run a round
On the short sides lunge walk
Long sides mosey

Mosey back to COT

5 burpees as finisher

MARY: –
ANNOUNCEMENTS: –
COT: –

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Cards & Corners: The Golden Buffet

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This morning we split into two teams and raced from opposite corners, meeting in the middle after each card to pass a stone down the line – a reminder that even in competition, we’re still connected. The stone didn’t care who was winning; it demanded we work together, person to person, before heading back to battle.
Then we switched it up. Each PAX got to choose their own combination – exercise and travel method – building their own personal challenge. Some chose wisely, some chose pain, but everyone chose to show up and push through it.
That’s the thing about F3. We compete, we choose our hard, we suffer together, and somehow we leave better than we came. The parking lot at Golden Corral isn’t special, the exercises aren’t revolutionary – but the men who post in the gloom? That’s what makes this different.
Iron sharpens iron. Well done today, men
WARMUP: Ran a lap
THE THANG:

PART 1: CARDS & CORNERS RACE
Setup:
• Split into 2 teams
• Each team to opposite corners of the lot
• 9 exercise cards face-down at each corner (identical sets)
• Stone pile waiting in the MIDDLE
The Race:
• Team draws a card and completes exercise together (reps divided among team)
• ALL team members run TOGETHER to the middle
• Stone pass down the line – each PAX does a squat with stone and passes to next PAX
• Stone goes down and back up the line
• Team runs back to their corner
• Draw next card, repeat
• First team through all 9 cards wins
Exercise Cards:
• Merkins (2 cards in prep for GWR)
• Squats
• Burpees
• LBCs
• Casbah #2s – nod to <@U01FDRQSQG3>
• Lunges
• American Hammers
• Wild Card – Dealers Choice

Winner: The other guys – Losing team paid with eternal shame

PART 2: DEALER’S CHOICE
Setup:
• 4 cards laid out
• 2 EXERCISE cards (each with options 1 & 2)
• 2 MOT cards (each with options 1 & 2)
How it worked:
• Each PAX picks one exercise card option + one MOT card option
• Performs their combo
• Went through all PAX twice-ish

The Cards:

EXERCISE CARD A:
1. Merkins
2. Burpees
EXERCISE CARD B:
1. Squats
2. LBCs
TRAVEL CARD A:
1. NUR
2. Bear crawl
TRAVEL CARD B:
1. Lunge walk
2. Run

MARY: Yup- I need to practice “Boat/Canoe”

ANNOUNCEMENTS: Read your newsletter. Prayers for injured PAX, marriage, family, this broken world
COT: Jesus in the house!

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