Tag: Beaker

Hills have eyes

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WARMUP: mosey down to bottom of Brayden hill
THE THANG: 10 jump squats at bottom of hill
10 merkins at the first street
10 lunges and the parking lot entrance
5 burpees at the top
Run back to the bottom and repeat
MARY:
ANNOUNCEMENTS: yes
COT: yes

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BRILGA

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WARMUP: SSH, dynamic plank/broga
THE THANG: mosey to field, partner push 2×20 yards, partner wheelbarrow 2×20 yards
railroad ties – jump over, pax on ground complete Superman’s then flutters; railroad ties- side shuffle through, pax on ground complete merkins then LBCs
Repeat the partner push and wheelbarrow, mix in 50 yard back peddle and 20 yard bunny hops x2
Mosey back to COT
BROGA x 10mins

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Persevere because others are counting on you

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YHC was honored to have the Q at SLT and wanted to bring a side of hills to match the main course of heat and humidity. The Pax were game so we did it and thus started the day up 1:0.

WARMUP:
Run to the bottom of GHES hill for a quick warmup. Run to the light pole hill in the back

THE THANG:
Light pole suicides with 5 Big Boys, 10 merkins and 15 Squats at each pole.

Mosey home finished at 47 minutes.

COT: Men with courage and vulnerability shared their prayers and praises. This workout was sponsored by Hebrews 12:1 and the perseverance necessary to take on the day.

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‘Merica 250

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WARMUP: 5 Burpees
THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776
MARY: She slept in
ANNOUNCEMENTS: Read your various newsletters
COT: Remembered what our fore fathers sacrificed for our freedom, we remembered U-Haul and presented Bowser with U-Haul flag.

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I want you to think of me for days

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WARMUP: SSH, windmill, hula hoop, hoop hula, karaoke,
THE THANG: mosey for 1/4 mile and then do some exercises. The focus was on great form, mobility, oblique & glutes, & core.
Airplanes, Bonnie Blair, low slow squat, fire hydrants, cross over lunges, v-ups, flutters, hand stands, Goldie Locks squats, jump squats, merkins
MARY: planks,
ANNOUNCEMENTS:
COT: prayers for healing and patience to be present.

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Smokin Kettlebell Beatdown

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Mosey around parking lot

The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 20, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-15-10-5

2. Grinder (3 Rounds)
5 Man Makers
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)

Round 1 MOT: Bear Crawl w/o KB
Round 2 MOT: Lunges w/ KB
Round 3 MOT: Farmer's Carry Above Head w/ KB

3. EMOM style:
Every minute on the minute for 10 minutes:
Odd minutes: 12 KB Curls
Even minutes: 12 KB Triceps

4. Finisher: Partner Carry
Partner A: Farmers Carry with both KBs if available, or 1 KB switching hands every 30s.
Never put it down until time is called.
Partner B: Burpees

Announcements: Read your newsletter
COT: Prayers and Praises

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Cindy EMOM

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WARMUP: Windmills, Cherry Pickers, up/down dog, stretching
THE THANG: Moseyed to see Cindy, every Pax found a date, started off with a 10 minute EMOM, 12 Curls, OH press and squats, dropped to 10 reps at the half way. Carried our dates down to the bus loop and paired up for catch me if you can, partner 1 went down the loop, partner 2 did an exercise, round 1 Big Boys, 2 Diamond Merkins and 3 was burpees. Brought Cindy back towards her house for a 5 minute EMOM, 5big boys and skull crushers then flutter to end of minute
MARY: Did have a brief second date with Mary
ANNOUNCEMENTS: > Cannoli and Murph
COT: Required

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Loops Deep in Brayden

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WARMUP: mosey down into Brayden
THE THANG: triangle loops (1/2 mile loop with 3 station—1. 10 normal merkins, 15 big boys. 2. 10 wide arm merkins, 15 side straddle hops. 3. 10 diamond merkins, 15 squats. 5 loops, finish off with mosey back to earth fare- 10 more merkins, 15 side straddle hops, 5 burpees
MARY:
ANNOUNCEMENTS:
COT: Marriage, self reflection, life is precious.

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Squatch Holds

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THE THANG: Run all over with intermittent stops… side shuffle ~20 yards to & fro until the 6 catches up.
Merkins in cadence until you can no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the merkins in cadence.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Wall sit holds until you can no longer hold the wall sit; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on wall sit.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Up 1 cadence big boy sit-ups until you no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the up 1 cadence big boys.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Plank holds until you can no longer hold the plank (must keep hands in contact with the ground); once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the plank.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Right forward lunge holds until you can no longer hold the lunge; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the lunge hold.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Left forward lunge holds until you can no longer hold the lunge; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the lunge hold.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Right side plank holds until you can no longer hold the plank; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the side plank.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Left side plank holds until you can no longer hold the plank; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the side plank hold.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Merkins in cadence until you can no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the merkins in cadence.

ANNOUNCEMENTS: Read your newsletter.

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QvQ round 4 2026

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River Rat:
Pair up On cinder blocks
20 man makers Each swapping the
20 Sinister Kiss
20 big boys with block pass
Pinch grip carry cinder block with your partner to the parking lot And back
20 overhead under leg passes
20 hand slap Merkins
20 seated Block passes

One partner murder bunny while the other partner crawl bears

Circle up shoulder to shoulder for one legged calf raises in Cadence.

The theme of Brotherhood was reinforced throughout with scripture and encouragement.

Ruby Slippers:

5 stations based on 5 core principles of F3. All
stations are AMRAP for 3ish minutes. Need a leader to
step up at each station to get the PAX organized and
ready to work. At the stations where Burpees IC are
called need different HIMs to lead their team by
performing the burpees with a 6-count cadence.

Station #1 – Core Principle: Free of Charge
Remember, you GET TO! Now get to it, tighten your
core, and don’t quit!
AMRAP – OYO
30 – LBCs
25 – Flutter Kicks ( count 1 leg only )
20 – American Hammers ( count 1 side only )
15 – BigBoySit-ups
10 – V-Ups
Repeat

Station #2 – Core Principle: Open to all men
AMRAP – Team Work
It is in your hands to make a better world for all who
live in it. Give away what was freely given to you!
Now go EH somebody!!!
Routine:
Half of your team holds plank
Other half of your team completes 15 – Hand Released
Merkins
Switch
Then the whole team performs 10 burpees IC
Repeat

Station #3 – Core Principle: Held outdoors, rain or
shine.
When spending time in nature, one receives far more
than he seeks! So, stop complaining about the
weather and be thankful for the beat down you are
about to receive!
AMRAP – OYO
30 – Squats
25 – Monkey Humpers
20 – Jump Lunges
15 – Pollo Onos ( count 1 leg )
10 – Bobby Hurley’s
Repeat

Station #4 – Core Principle: Peer led in a rotating
fashion
Leaders become great because of their ability to
empower others. You are not out here for yourself.
You are out here to serve the man to your left and the
man to your right!
AMRAP – Team Work
Place cone approx. 25 yards from the station
Must start from the station as a team at the beginning
of each iteration.
Sprint to cone, Bear Crawl back to the station
Crawl Bear to cone, NUR back to the station
Broad Jump to cone, Mosey back to the station
Repeat

Station #5 – Core Principle: Ends with a Circle of
Trust – COT
Sharing joy multiplies it, sharing a burden lightens it!
Don’t be afraid to say what’s on your heart, you have
brothers that need to hear it!
AMRAP – OYO
Half of the group holds 6 inches from the Merkin
position
Other half of the group completes 10 Diamond
Merkins
Switch
Then the whole group completes 10 Burpees IC
Repeat

Ruby won. Great morning all around.

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