Tag: Bobber

Magic Carpet Ride

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WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Merkins, Calf Stretch
THE THANG: Mosey to back parking lot for partner circuit of 100 merkins, 100 jump squats, 100 big boys. Mosey to wall for 7s of burpees and jump squats with a wall hop in between, grabbed some cindys for some finishing moves then back to COT
MARY: 3min plank
ANNOUNCEMENTS: Yes
COT: Prayers and Praises

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Bespoke

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WARMUP:
Imp Walker
Squats
Merkins
Crazy mosey
MOT flip up

THE THANG:
Dora
50 merkins
100 squats
150 LBC

Bench work
Split squats
Dips
Durkins

Hill work
Mosey down hill
Lunge the flat
5 merkins
Bear crawl the hill

MARY:
Gas pumper
Pickle Pointer

ANNOUNCEMENTS:
Bethel
Ruck
Cannoli Run
Newsletter

COT:
Family
Health
Career

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Workouts Band Camp Would Call

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WARMUP: Mosey to the band parking lot
SSH, imperial walkers, Jimmy Dugan, merkins, calf stretch and runners pose
THE THANG: run to lot by the baseball field and get a partner. Partner 1 runs across the lot and back while partner 2 performs exercises across the lot. Partner 1 picks up where partner 2 got so each round running gets shorter.
Exercises – walking lunge, broad jump burpee and bear crawls

Mosey to hill by football fields for ladder of street lights
1 burpee at bottom of the hill increase 1 each time. 10 monkey humpers at lights. 7 lights total
MARY:
ANNOUNCEMENTS: break the dam. Snow or shine
COT: waiting for it to get warmer to post is going to make it worse

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Firefighter drills

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WARMUP: SSH / Burpees /
THE THANG: Mosey around the school down the front sidewalk and around to the loading dock. Found a huge tire and did partner roll ups with merkins after each shove up the smaller hill. Mosey over to the cinder blocks with hill carries. Carry the blocks down the hill then turn and back up stopping at each cone to do a burpee. Drop the blocks and go back down the hill to roll the big tire back up the hill. Finish out with a run up to white st and back down to the loading dock and back to COT to get the 2 miles in.
MARY: Nope
ANNOUNCEMENTS: Keep posting, show for each other and keep doing the hard thing.
COT: Newsletter

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MILGA does the Hive

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Noticeably absent was Deep Dish

– partner sit ups, farmer carries, back to back passes
– 5 rounds of 10 curls, 10 tri, 10 swings

lots of mumberchatter, yall should incorporate more f2 into life. its not just about working out

Word from the Bird:
3 zones and 3 types of people attend F3. We all have a reason and none is more valid than the other. Some guys are there to work out, others to talk none stop for 45 minutes straight, …. then there is the third group. This group endures your hard charging can do workout attitude, and the guy that never shuts up. Why do they do this?

They do it for the 20 seconds in COT they get to speak their heart and mind. It may be the only opportunity they get that day or week to share something in a safe space.

Don’t sleep on the importance of this guy because he isn’t sleeping on your importance. I also ask to honor this guy and his time. He dealt with all your shit for 45 minutes so give him his 30 seconds. You don’t have to speak, just listen.

That is enough.

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High School Loops

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WARMUP: SSH, Merkins, Cherry Pickers, Yogging, Shuffles
THE THANG: Indian run to tennis courts, AMRAP 10 minute circuit of 20 step ups, 20 dips and 15 derkins. At the 10 minute mark hold a Dank (downward plank). Nur and mosey to front of school for 6 inches until 6 comes in. mosey to the band lot for 50 yd bear crawl then 50 yd lunge walk. Big boys OYO until 6 comes in. Mosey over to the wall for calf raise wall sits then balls-to-tha-wall. Afterwards run up the hill to the main road twice. First time 74% second AYG. mosey back to COT.
MARY: Missing
ANNOUNCEMENTS: Christmas Party, Break the Dam, Bethel, Newsletter
COT:

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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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Loop-tidy Loops At Bushwood

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WARMUP: Run 1/8 mile to hill at entrance to Catawba Ridge
THE THANG: Had a list of exercises that the pax completed one at a time and after that exercise was completed they ran a .17 mile loop up the hill and back. Pax completed between 15-19 exercises. All reps are 20 except the burpees where 10.
Burpees x 3 rounds of 10 reps
Hand Release Merkins
Big Boi’s
Carolina Dry Docks
Wide Arm Merkins
Monkey Humpers
LBC’s
Sumo Squats
Hello Dolly’s
Apollo UNO’s
Mike Tyson’s
Box Cutters
Squats With Calf Raise
Diamond Merkins
Lunges
Heel Touches
Dips On Curb
Alternating Shoulder Taps

MARY: Yep
ANNOUNCEMENTS: Big Changes Coming For 2026 In The Fort
COT:

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MILGA WRAP at Lazarus

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Last WO of the year at Lazarus.

Poppins had EH’d an F&G, so a proper disclosure was given with an introduction to FOOPC. We did a short warm‑up in the parking lot while getting to know F&G, then headed to the circuit.

Mapped a quarter‑mile loop using Google Maps’ measure feature, with four stations and four different exercises at each station, each with a proper rep count, just enough where form matters and not enough if cheating yourself. My rough math made me think that would total two miles, but it’s actually just one mile, another reminder, not a professional.

Kept the group together in lieu of letting spring chickens run for fellowship and FNG welcoming. Goose was hungry for EC, had a taste and back to COT for MARY.

Proper interrogation of FNG led to name Elmer Fudd.

Prayers for better parenting, aging family members, and discernment in season of waiting.

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