WARMUP: SSH, Around the world, figure 8, slight mosey up and down the parking lot
THE THANG:
10 clean jerks (5 each arm)
10 front raises (2 handed)
10 squats
Run to the end of the parking lot and back
Repeat X15
MARY: not there
ANNOUNCEMENTS: the Murph was today
COT: at the Murph
WARMUP:
Mosey from COT to larger parking lot. Did some SSH, Imperial walkers, and Hillbilly Walkers
THE THANG:
A variation of 4 corners.
From corner 1
Bear crawled across 3 aisles with descending merkins at each aisle starting with 20 (20-15-10-5) to corner 2.
Ran down the length of the aisle to the other side of the lot to corner 3. Did lunge walks stopping at each aisle to do squats starting with 20 (20-15-10-5) to corner 4.
Ran back up to corner 1. In moving from corner 1 to 2, did 5 burpees at every light pole. Ran to corner 3 from 2 and then did 20 Freddy mercury’s at every light pole from corner 3 to 4.
Ran back to corner 1. Did a bit of broga. Then moseyed to the first speed bump at the bottom of the hill.
Did a variation of 11’s running up and down the hill, starting with bomb jacks at both top and bottom for 3 rounds, switched to merkins for 2.
Did some dips, karaokes and lunge walks
MARY:
Went around the circle and everyone picked a workout for the last 5 minutes.
COT: Gratitude is everything.
WARMUP: Tinsel handled it
THE THANG: unload heavy gear and stack in middle of parking lot. (leave no trace) Split into teams. Pick home base and designated “front yard”. Set timer between 3-4 minutes. Go. Run from home base to junk pile and grab as much gear as you can and haul it over to opposing teams base and dump it on their front yard. Repeat until nothing remains in middle and if trimmer hasn’t sounded go to your own homebase and clear the crap out of your front yard. Different rounds the completion goal varied but the results were the same.
Q point of the week is Q2.02 which is Influence:Igniting a palpable desire for movement.
Www.F3nation.com/q/influence
MARY: haven’t seen her… she must have been why that roll of carpet was so heavy.
ANNOUNCEMENTS:
COT: prayers for mental health, and to be conscious of having the best Impact (Q2.01) on others.
Honor to lead along side studs. Thanks to 3D for the opportunity and bringing the keg and other random gear. And to Tinsel for bringing all the sandbags and slam balls.
Coffee was brewed on site.
Stay frosty my friends,
Olaf
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers
The month of May is mental health month. Most Americans struggle with some form of mental health. One of the biggest things I’ve learned during my short time at F3 is that this community cares about the mental health of the PAX and their families. I believe that’s why 🛡 🔒 are a thing as well. To help foster that bond between men.
Loss of life due to suicide is the #2 leading cause of death in ages 10-34.
This workout was curated with the idea that we are not alone and through teamwork, we can get it done.
THE THANG:
BOMBS workout
50 Burpees
100 Overhead claps
150 Merkins
200 Big Boy SitUps
250 Squats
Mode of transportation was suicide runs.
Partner up. Pax 1 does exercise while Pax 2 does suicide run. Then swap.
If finished before the other groups, help them wrap up their sets.
Wrapped up with 10 merkins on the minute for 7 minutes followed by 15 squats on the minute for 7 minutes.
ANNOUNCEMENTS: Check your newsletter
WARMUP: we did some COP and jogging back and forth
THE THANG: AMRAP with partner and chalk it was accountability and inspiring
MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: perspective!!
Are you attacking the day or dreading the day?
Are you moving forward or looking back?
Abram…aka Abraham settling in bethel was halfway from AI (dump) and God’s eventual permanent place for him
We are halfway from our past and our permanent and eternal destination….are you looking forward?? Are you ready??
Get your mind and spirit right!
8 From there he moved to the hill country on the east of Bethel and pitched his tent, with Bethel on the west and Ai on the east. And there he built an altar to the Lord and called upon the name of the Lord.
Snake Pit turned into a Keg party. 7 PAX decided to drink the pain this gloomy morning, whereas Bobber arrived late and was scared so decided to do Bushwood.
Pax carried 2 kegs, a sandbag, and a ruck, along with their respective kettlebells to the top of the hill. Did a short COP and mossy down the hill to the first intersection where storage building was. Came back up and paired up for an easy DORA. 100 KB swings, 200 squats, 300 LBCs w/KB. The partner carried one of the coupons down the hill to the second Bus sign and back.
once completed, carried all coupons and KB to Bus sign. half the group ran to the pull up bars to complete 5 pull-ups. The other half completed as many reps as the chose for curls, OH press, bent over rows, squats. Once the first group is back the second group runs to do pull-ups.
Mossy back to COT!
PAX ran around for some pearls on a string. At each stop, YHC worked to espouse some of my ideas on Qing. At the last stop prior to COT, other PAX took opportunity to count in cadence
Topics I tried to cover:
Counting the number present while calling SSH
Calling exercises in cadence – slower can be better
Keeping the PAX together – planking up
Modifying the Weinke based on numbers
Making mistakes as Q and moving forward
Having 11s in your back pocket
Be willing to leave something and mosey on
The mission of F3 involves building leaders. Do it. Build the leadership in yourself and in the other me that post with you.
Closed COT without a prayer, but took a moment to focus on someone in your life that needs an extra effort or word from you today. Challenged PAX to contact that person after they’d showered this morning.
Required Reading:
Q101: https://docs.google.com/document/d/1zFiVyspf1Xph6GIv-r-z5brONWUzhEYrBvXzbnKfdBc/edit?usp=sharing
Q201: https://docs.google.com/document/d/15qotyZbXt7ahRJIQN93qeThjcAkjrk482sOoDoCZXbc/edit?usp=sharing
Suggested Reading:
10 of us also stuck around for 5 min to do 50 burpees with Badlands, who now has a new process to help him remember his shovel flag. 🙂
Warm Up: SSH, IW, HW, Good Morning, Squats, Around the World
Thang: Groups of two rotating through stations
Deck Squats – Swings
Side Lunge – Lawnmower Pulls
Knee-tar N’Diaye – Half Kneeling Press (on preset yoga mats)
Flip the Tire
Racked Squat R/L
Racked Lunge R/L
Overhead Press R/L
Closed out with Cleans and Burpee Snatches
WARMUP:
SSH, Moroccan Nightclubs, Low Slow Squats, Cherry Pickers, Merkins, plank, downward dog, honeymooners
THE THANG:
Had a variation of the 7 of diamonds
7 rounds, various exercises starting with 7 reps at round 1 with increasing by 7 reps up to round 4 then back down 7 reps. Round 1 is completed when you do the first exercise at all 4 corners. Repeat for remaining rounds.
Corners 1 & 3
7 Burpees, 14 Merkins, 21 Squats, 28 Flutter kicks, 21 sumo squats, 14 dips, 7 burpees
Jog from corner 1 to 2
Nur from corner 3 to 4
Corners 2&4
7 Burpees, 14 Dry docks, 21 lunges, 28 Peter Parker’s, 21 calf raises, 14 shoulder taps, 7 burpees
Karaoke from corners 2 to 3 and from 4 to 1
Wrapped up the last 5 minutes with some Mary’s led out by Twister
ANNOUNCEMENTS
Check the newsletter
WARMUP: None
THE THANG: THE MURPH (Lt Michael P Murphy):
Run 1mi
100 Pull Ups
200 Push Ups
300 Squats
Run 1mi
MARY: We did some.
ANNOUNCEMENTS: Bethel Mens Shelter, support
COT: What do you worship, idolize, invest in? That could/will absorb you.