Tag: Boogie Down

Not-erate Yard Work

Leave a comment

WARMUP: 10 each

  • SSH
  • Moroccans
  • Cherry Pickers
  • Windmills
  • Flying Squirrels

Mosey on track doing:

  • Butt kickers
  • High knees
  • Karaoke
  • Toy Soldier
  • Lunge
  • Burpee broad jumps (~10)
  • Bear crawl

THE THANG:
Goal was 3 rounds, most PAX between 2-3 done.

Station 1 – 20 each

  • Merkins
  • Scorpion Dry Docks (switch half way)
  • Shoulder Taps (both = 1)

Station 2 – 30 each

  • LBCs
  • Fluttahs (both = 1)
  • Box Cuttahs

Station 3 – 40 each

  • Mtn Climbers
  • Peter Parkers
  • Plank Jacks

Station 4 – 50 each

  • Squats
  • Calf Raises
  • Bomb Jacks

MARY:
Throughout

ANNOUNCEMENTS:
Bethel, stuff the bus

COT:
Kids back to school / leaving the nest, family members health.

TClap |
0

It’s Wet. YES. Now, Do The Work

Leave a comment

Whenever there's an FNG, I feel the responsibility to turn it up a notch and to ensure I adhere to the principles, cadence calling, and traits of what I love about F3. While it's not up to me to determine the intensity of this morning's workout as I'll let the PAX chime in, what I can control is the adherence to the principles, cadence calling and characteristics of what I love about F3…so long as I don't stray from the 5 Core Principles or the Credo.
Naturally, we reviewed those this morning prior to launching as we had an FNG in the gloom with us, welcome Small Things.

WARMUP: Mosey to the parking lot of FMRX and discover a nicely placed deck of cards. Oh look, what shall we do with these? The intent was to complete ~1/2 the deck utilizing some warm-up exercises and regular exercises and let this serve as our slightly-higher-than-normal-intensity warm-up.
Hearts: Merkins
Clubs: Flutters (count the rt side only)
Spades: Squats
Diamonds: Butt Kickers (count the rt side only)

THE THANG:
Mosey to the big lot on the right at the top of the Massey hill for a large evolution of 4 Corners with a center.
Start in the center of the lot and run to the corner, perform the exercise, run back to the center for 5 burpees, then out to the next corner and back to the center and so on. Complete 2 full rounds.
Corner 1: 15 Hand-Release Merkins
Corner 2: 15 Jump Squats
Corner 3: 15 Carolina Dry Docks
Corner 4: 15 American Hammers

Once everyone completed round 2, we then completed 1 additional round as a group but cut the reps in half.

Mosey to the steps at the Fort Mill Church of the Nazarene. The original plan had us running up and down the set of stairs but due to the rain, we lunge walked up the stairs, walked down and did that 3 times then went to the Church parking lot.
Here I looked at the wienke and realized I had about 7mins of material for the remaining 15mins of time in the hour. A reminder for all, plan a longer workout in case you finish an evolution faster than anticipated. So, what did we do? I preceded to make a few enemies and released the angry gremlin inside Super G.

Welcome back to the Mak Tar Jah followed by the Knee Tar Jah!

Now, mosey back to COT for what turned out to be the fastest naming of an FNG I've ever been apart of.
Welcome, Small Things.
MARY: Yes
ANNOUNCEMENTS: CRI Training, Bethel Men's Shelter, Stuff The Bus
COT: 100%

TClap |
0

Impossible Island Hopping

Leave a comment

WARMUP: moseyed with some stops along the way. No feedback on the cadence calling. The PIP I was on was in full effect. Finished with Bonnie Blairs X 10.
THE THANG: In honor of The Pirate, a 4 corners, 20 reps at each corner. Merkins, Derkins, Heels to Heaven, and Big Boys.

Mosey and Sprints 2X to length of the parking lot changing pace at every island. Another idea taken from Pirate.

Picked two islands to do an Impossible Mile:
First Lap: Burpee Broad Jumps
Second Lap: Lunge Walk
Third Lap: Bear Crawl
Fourth Lap: Mosey.

Everyone LOVED the Impossible Mile.

Truly an honor to GET TO share doing difficult things with these men.

MARY: some did, some not so much.
ANNOUNCEMENTS: Stuff the Bus, LaGrama, Bethel, Bourbon, Cannoli Run!
COT: Lifting up all those going through life’s beatdowns and enjoying the time when the storms pass.

TClap |
0

What are you smiling about?

Leave a comment

Omitted! @U5PLMTS9L & @U0277A4AZC3 where speaking of bowel movements & health stats
WARMUP:
Cherry 🍒 Pickers
Moroccan Night Club
Hillbilly Walkers
Imperial Walkers
THE THANG:
4 Corners with 4 Movements Each
Instructions;
Do predetermined # of reps then move to the next station via Yoghing! 2 Rounds then moved to NUR as for of transportation then return to jogging.
Corner 1 — Abs/Core

  • 20 Flutter Kicks
  • 20 LBCs
  • 15 Hip Raises
  • 20 American Hammers

Corner 2 — Legs

  • 15 Step-Ups each leg
  • 20 Squats
  • 20 Calf Raises
  • 15 Glute Bridges

Corner 3 — Arms/Upper Body

  • 15 Merkins
  • 20 Shoulder Taps
  • 10 glute bridges
  • 20 Seal Claps

Corner 4 — Cardio

  • 25 Side Straddle Hops
  • 20 Hillbilly
  • 20 imperial
  • 10 lunges

MARY:
Hello Dollys, Gas ⛽ Pumpers, etc, etc
ANNOUNCEMENTS:
La Grama, bethel men’s shelter, stuff the bus, read the new and improved newsletter
COT:
Always Stays in COT.

TClap |
0

WEP Stations

Leave a comment

WARMUP: windmills, hillbilly walkers, moseying, toy soldiers, knee grabs, arm stretches
THE THANG:
Playground Station
C.H.I.P.S. and Dips
Complete 20 reps each of exercises, in cadence, followed by 20 dips off a park bench, and a lap around the playground
C – Calf Raises, Dips
H – Hello Dollies, Dips
I – Imperial Walkers, Dips
P – Parker Peters, Dips
S – Squats, Dips

Mosey to Sidney Johnson Station
Paula Abduls using trees to the left of the path to Looms
5 Overhead claps + 5 Big Boys

Mosey to Calhoun Street Park Station
Bearway to Heaven

  • Parking lot lines
  • Bear crawl 1 space + 7 burpees
  • Bear crawl 2 spaces + 6 burpees
  • Bear crawl 3 spaces + 5 burpees
  • Bear crawl 4 spaces + 4 burpees
  • Bear crawl 5 spaces + 3 burpees
  • Bear crawl 6 spaces + 2 burpees
  • Bear crawl 7 spaces + 1 burpee

Mosey to WEP Parking Lot Station
Triple Nickels
PAX selects exercise for the group, then 5 reps at bottom of hill, 5 at the top of the hill, 5 more at the bottom
Phrasing is important: I asked everyone to choose their favorite exercise, forgetting Wheaties was in attendance
Dojo – Derkins (when I asked Dojo to start us off I think Cyclops yelled out 'DON'T BE DUMB')
Wheaties – Burpees
Bowzer – Big Boys
Only Fans – SSH
Dark Helmet – Nothings
JWOW – CCD (I think)

MARY: throughout

ANNOUNCEMENTS:
Upcoming volunteer events – CRI, Stuff the Bus
Read your newsletter
BBBB in November
Cannoli Run 2027 next May

COT:
Patience for parenting, family relationships
Seek out wisdom

TClap |
0

Suspicious F3 Behaviour Around Lowes!

Leave a comment
  • WARMUP: Abe Vigoda, Downward Dog, Honeymooner, Pigeon Stretch, SSH.
  • THE THANG: Mosey to 4 corners around Lowe's. Pain Station equipped with F3 cards. Each concentrating on 4 areas: Arms, Cardio, Core, Legs. The Cardio & Legs stacks were noticeably missing along with their mini flashlights. Lowes confiscated the items assuming the PAX was up to no good and will try to rob them F3 style! The Pax improvised with 2 remaining decks.

MARY: Gas Pumper ( @U5PLMTS9L ' favorite), Heel
touches, Rosalitas

  • ANNOUNCEMENTS: La Gramma Sign Ups
  • COT: Family illnesses & issues.
TClap |
0

Stairway to heaven

Leave a comment

WARMUP:
SSH, windmill, burpees to quite the pax, squats, more burpees, moroccan Club, more burpees, stretching
THE THANG:
3 rounds
20 squats
20 lunges
20-20-20 in/out/ regular calf raises
Run up the steps and around

3 rounds
Curb merkins 10 each side
10 CCD
25 monkey jumpers
Up steps and around

2 rounds
10 big boys
20 LBCs
Go up steps backwards and around

Finished off with some Bulgarian split squats

2 rounds

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

‘Merica 250

Leave a comment

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.

TClap |
0

Time Check Site Q!

Leave a comment


WARMUP: Abe Vigoda, Arm Circles, Cherry Pickers, Downward Dog, Honeymooners, Pideon Stretch
THE THANG: Mosey to Pain Station #1 in front of Hotel. F3 cards focused on arms. Pick a card and tell Pax how & when you were introduced to F3, who HCd you and where did you 1st post. Mosey to pain station #2 located in Epic Chophouse's parking lot. Cardio. Mosey to pain station behind Smashburger for Legs. Mosey to pain station 4 at Napa's loading dock. Arms. Rinse & repeat. Each HIM had the opportunity to let the PAX know their 1st experience in the Gloom!

MARY: Freddy Mercury, heel touches, leg lifts
ANNOUNCEMENTS: Bethel Men's Shelter, Independence Day Convergence,
COT: The Pirate, Families

TClap |
0

You Will Struggle!

Leave a comment

WARMUP: A few loops in the parking lot while Bowser shared leadership principles learned from Bible study with his buddy, followed by brief series of exercises

THE THANG:
Mosey to playground and pick a partner for Dora

100 Penguins / transit with bear crawl & crawl bear
200 Shoulder Taps / transit via lunge & backward lunge
300 Flutters / transit via run & nur

Mosey to picnic WEP area and pick new partner

Partner 1 planks while Partner 2 does Step ups
Rinse & repeat with Bulgarian Split squats
10 Burpees

Mosey to FM Town Hall picnic area

Pax chose exercise and a dice roll determines the # of reps, including Merkins, Burpees, Squat Jumps, Squats, Freddys & more

Mosey home

MARY: Included in Dora series

ANNOUNCEMENTS: July 4th convergence at Catawba Ridge 0700 launch time

COT: The theme today was built around Struggle because the Summer Steam has kicked into high gear and the core of the F3 engine for me is Shared Suffering. These pax suffered through a tough workout with grit and encouragement throughout. The Struggle in the Gloom can be hard, but the hardest struggles come once we leave the parking lot after COT. The suffering life deals is real and difficult. And the personal struggles that exist inside the heart and mind can be the toughest of all.

Don't believe the lies in your head that other men aren't struggling. We all struggle, from the sharpest and fittest Nantan to the gimpy pax trying to get off IR. DON'T STRUGGLE ALONE! The reason we post is to build the grit and the brotherhood that will get us through every struggle!

Appreciate the contributions of all throughout the workout and in COT!

Thanks for the invite JWOW! You were missed.

#KeepPosting

TClap |
0