Tag: Backdraft

Battle at the colosseum

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WARMUP: right to business

THE THANG: 4 events between the two teams.

Worked our way through a journey of exercises that moved your forward, backward, and back to the start.

Followed that up with cinderblocks Dora, we had a relay with cinderblocks, while the other teammates did, LBC, Calf Raises, Flutters, and Merkins.

Move to card sharks, where you went higher or lower than the card and did workouts according to what you drew.

Finally the kettlebell relay, where you did a lap with the KB and stopped for burpees

MARY: cinder block journey where we carried two blocks, took stops to do overhead presses, rows, swings and more

ANNOUNCEMENTS: golf tourney; fort mill care center, him camp

COT: Prayers and praises all around

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Fat Amy

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WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO

THE THANG:
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Used the pickup loop as a pseudo four square…
Made it to 30/10 on the way back up

MARY:
10 Hammers
10 JLo’s

ANNOUNCEMENTS:
Newsletter

COT:
Show To Know

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Are you able to pivot when an obstacle is in the way

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WARMUP: SSH, windmills, cherry pickers, Peter Parker’s, Parker Peters, arm circles, Moroccan nightclubs
THE THANG: up and down hill with LSS at bottom and big boys at top x3
Wind sprints and ne’er backx5
Amphitheater 10 in cadence burpees we were suppose to go to playground but with not knowing about construction we pivoted to multiple stops around WEP for lunges, hand release merkins, and American hammers. Finished off at wall for step ups, derkins and dips.
MARY:
ANNOUNCEMENTS: marriages, addictions, and family changes that cause dynamics in the home.
COT: early into the workout the site Q asked to share my “why I do F3” it is simple because of you all. I was definitely a sad clown about 12 years ago when 2 guys were coaching my sons soccer team. I would drop him off and then go for a run. They asked if I ever heard about this workout group called F3. I said I’ll think about it. 1 day later when going to get a haircut I ran into another guy he said let me tell you about this group I’ve been working out with called F3. As a new believer ( I had been agnaustic until this time) I knew God was putting men into my life to change my perspective on life and him. Because of the men I have met and that have given me so much I want to give back to each of you and to men that have not been introduced to what we have. I know I am not the best at getting guys to come out but I love getting to walk in life with all of you that are coming out and that bring others to the gloom. Love you all.

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Do the work

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WARMUP: SSH,Windmill, Cherry pickers etc
THE THANG: Partner Dora, One works and one mosey with bell:
Curls, Rows, Shoulder press, big boys, bench, a few more…. X 2
MARY: bo time
ANNOUNCEMENTS: News letter
COT: prayers for students and teachers

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Multiples of 5

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WARMUP: Mosey to Print Shop

THE THANG:
5 pull-ups at the Print Shop.
Run to parking lot at the corner of Williamson St and Watson St. for 10 merkins
Down Williamson St hill to Fort Mill COG for 15 LBCs
Up Academy St for 20 step ups (10 each leg) nearby Craft Axe.
Back to Print Shop
~0.5 mile loop

MARY: Eh

ANNOUNCEMENTS:
Stuff The Bus, new scheduling platform, Bethel, etc.

COT: stays at COT

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Swing Fest

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WARMUP: Windmills, Produce Pickers, SSH, Merkins
THE THANG:
Workout#1
17 Swings
17 Crunches with KB
17 Sumo Squats
Run a lap
4 Rounds

Workout #2
200 KB swings
2 burpees every 2 minutes until the 200 reps are completed

Workout #3
21 Jumpover KB Burpees
21 Clean with OHP

15 Jumpover KB Burpees
15 Clean with OHP

9 Jumpover KB Burpees
9 Clean with OHP
MARY: Freddie Mercury’s
ANNOUNCEMENTS: Sweaty Barry, Trash Pick Up
COT: Closed in prayer

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Some % better is better than 0%

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WARMUP:
Slow mosey
Windmills
Fruit pickers
Slow squats
Merkins
THE THANG:
Mosey to wall
Dips
Step ups

Mosey to lower lot:
1. Kettlebell swings
2. Goblet Squats
3. Kettlebell overhead Push Press (Alternate arms each round)
4. Kettlebell bent Rows (Alternating or double-arm)
5. Kettlebell Deadlifts
6. Kettlebell Clean to squat
7. Kettlebell American Hammers
8. Kettlebell Curls

Mosey to wall and partner up
Dips/bearcrawl
Step ups/ Lunge
Overhead Presses/Crawl bear

MARY:

Kettlebell flutters
American hammers
Superman’s for 90 seconds
ANNOUNCEMENTS:
The Barry 7/22 7pm
COT:
The 1% collectively makes all
Of us men better
#KeepPosting

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Welcome back to the 90s

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WARMUP: SSH while we gathered everyone to get the party started. Then took off for a short mosey over to the flags. Windmills, cherry pickers, low slow squats, merkins. Then ran to the back of the school.
THE THANG: we setup the DJ station for some 90s jams. Stating point was by the gym where the picnic tables were at and we would do 1 exercise, run to the end of the parking lot where the orange cones are normally at, then back to the music for the following exercise, reading left to right and then progressing down. But 1 exercise, then run every time. I think 2.5 miles were got or close to, and the kings were somewhere down to the jump squats.

10 burpees (30 seconds Al Gore)
15 diamonds (30 monkey humpers)
20 hand release (50 calf raises)
25 wide arm (50 flutters)
30 merkins (40 step ups total)
35 rangers (25 incline merkins)
40 carolina dry docs (30 hammers)
45 plank jacks (30 sec wall sit)
50 mountain climber (50 LBC)
60 shoulder taps (25 jump squat)
90 sec plank (25 decline merkins)

MARY: didn’t happen today
ANNOUNCEMENTS: newsletter and shovel flag handoff to Halfback!! Congrats!
COT: love these guys and the support they give each of us!

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What’s the Cadence

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WARMUP: LOL. Just counted # of packets
THE THANG: Jog to town of Fort Mill wall 15 Derkins in cadence, jog to WEP stage 20 LBCs in cadence, Jog a loop round WEP back to stage 25 Merkens in cadence, jog to Massy Hill 15 squats in cadence. Rinse and repeat OYO. Some got 3 the King (Max) got 4.
MARY: brief. Don’t know grabbing phone.
ANNOUNCEMENTS: newsletter.
COT: what happens stays

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? Alcatraz Smokin Jailbreak

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? Warm-Up – “Prison Intake”
Done in a circle; all IC (in cadence)
SSH – 25x IC
Imperial Walkers – 25x IC
Hillbillies – 25x IC
Windmills – 15x IC
Plank Jacks – 15x IC
Merkins – 10x IC
Moroccan NC – 10x each
Strawberry Pickers – 10x IC

? Main Event – “The Yard”
? Part 1: Hard Time Grinder
3-station grinder — simulate a hard day in “The Yard”
Set up: 3 stations about 20-30 yards apart. Plank until six is in.
Station 1 (Solitary Confinement) – Core:
20 Big Boy Sit-Ups
20 Flutter Kicks (4-count)
20 LBCs
Mosey to next station

Station 2 (Hard Labor) – Upper Body:
15 Merkins
15 Carolina Dry Docks
15 Diamond Merkins
Bear Crawl to next station

Station 3 (Escape Plan) – Legs & Cardio:
20 Jump Squats
20 Lunges (10 each leg)
10 Burpees
Crab Walk back to Station 1

? Part 2: “Swim for It”
Escape-style Dora with a “swim”
Partner up:
100 Merkins
200 Squats
300 LBCs
One partner does reps, the other “swims”:
Sprint ~50 yards and mosey back

?‍♂️ Escape Phase 1: “The Crawl Through the Tunnels”
5 Burpees OYO
SSH (x15 IC)
5 Burpees OYO

Mosey 2 laps (around parking lot)

Mary:
Call out a rotating set of PAX to lead:
Hello Dollies (IC x25)
Grave Digger (IC x15)
American Hammers (IC x20)
LBCs (IC x20)
Xs & Os (x20)
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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