WARMUP: Stated F3 Mission Statement and the 5 Core Principles
THE THANG: We switched between each other carrying a 40lb kettlebell while we talked about each other’s burdens for approximately 3 miles.
MARY: She did not show today.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
It was a glorious morn in The Fort as 6 HIMs got a little better today.
Quick disclaimer and we were off. Ran to the upper parking lot for a little warmup and stretching.
Ran over to a Baptist church for some 1st, 2nd, &3rd F. We hit up the playground for some Dora action.
Partner1
-100 Swing Rows
-200 Swing Merkins
-300 Squats
Partner 2
Ran up the parking lot hill.
Ran over to the other church for some more 1st,2nd,&3rd F.
Stair work with Burpees, CDDs, & BB Sit-ups.
Back to COT for prayer and praises
JWow
8 enjoyed the return of the end zone buckets. At each football field end zone a bucket contained tickets of running pain. We ended up just over two miles of sprints, light jogs, fast jogs and a smidge of mall walking. A few ten counts and some conversation about Aladdin’s Castle and pac man made for a good 1-0 to start the day.
We prayed for hurricane relief and a few shared of health struggles for loved ones as well as job stress.
Blessed to be included and have never not enjoyed being out with the guys.
WARMUP: Abe Vigoda, Broga, Cherry Pickers, Pigeon Stretch,
THE THANG: Mosey to Napa. Derkins, Dips & Step Ups in front of Napa, Mosey to main parking lot. 11s: Bomb Jacks, Plank Jacks. Mosey back to COT.
MARY: Carolina Ale House under cover: Freddy Mercury, Honeymooner, LBCs,
ANNOUNCEMENTS: Acceleration Project with Dredd, Hwy 21 Adopt a Hwy, WEP Convergence.
COT: Prayers for family health. Praises for Grandad to be <@U78QN5XU5>! Praises for <@UN6U5PXNJ> and his marriage!
WARMUP: Abe Vigoda, Cherry Pickers, Downward Dog, Honeymooner, Imperial Squat Walkers, Left over Right, Pideon Stretch,
THE THANG: Derkins, Dips & Step Ups Rinse & Repeat 3X, Mosey to main parking lot, 11s-Bomb Jacks & Plank Jacks.
MARY: Freddy Mercury, Heel Touches, LBCs,
ANNOUNCEMENTS: WEP Convergence, Hwy 21 Adopt a Hwy Pickup.
COT: Prayers and praises for family members & health .
WARMUP: COP or Circle of Pain for old school readers
Some stretching and exercises to warm the body up for 10-15mins
THE THANG:
Mosey to benches for
15 Dips and 10 Derkins 3 rounds OYO
Then plank on curb as each PAX bear crawl then replank 2 rounds
Mosey to Bball courts
PAX performs exercise while 1 pax runs around bball nets. Rinse and repeat through all PAX
2 rounds
Sprint to finish and hit COT
MARY:
ANNOUNCEMENTS:
COT:
Each PAX shared their “Why”
I’d say the common theme was accountability and it was for themselves but also for the brothers next to them
Keep giving it away men!!
Pulled into WEP and parked at the little lot at the top of the hill. Had to unload some heavy things before heading down the hill to plant the flag at the COT area.
WARMUP: Stayed in the COT area for warmups.
SSHx25IC, WMsx7IC, IWsx10IC, CPsx10IC, HBWsx10IC, MNCx10IC. Completed the warmup by moseying from COT to the playground at WEP.
THE THANG:
Thang #1: Asked the PAX to find a spot where they can perform pullups ( or modify ) and merkins. DICK WEBB – 1st exercise 1-10 – Pullups, 2nd exercise 4-40 – Merkins. Totals = 55 Pullups & 220 Merkins, arms were smoked.
Thang #2: There is small parking lot at the top of the hill. This was our lifting area. Weinkie in this area is written below:
Sandbag = 5 ManMakers
Cindy = 5 Thrusters
2 – 35lb Dumbells = 5 Squat/Curl/OHPress
SlamBall = 5 OH Slams
20lb Rope & 50lb Sandbag pull = pull for 20 yards around the cones set-up in the area.
At the bottom of the hill heading down to the COT parking lot there was an AB BOP – See below:
100 – LBCs
90 – Flutters
80 – Penguin Touches
70 – Freddy Mercurys
60 – Reverse Crunches
50 – Mountain Climbers
40 – Big Boy Situps
30 – Straight Lower Leg Lifts
20 – American Hammers
10 – V-Sits
The routine was simple. Starting at the bottom of the hill complete the 1st exercise on the AB BOP. NUR to the top of the hill and enter into the lifting area. Grab a heavy thing and perform the described exercise ( asked the PAX to rotate which heavy things they lifted each turn ). Run back down to the bottom of the hill and perform the next exercise on the AB BOP. Rinse and repeat until complete.
MARY: NO TIME
ANNOUNCEMENTS: READ YOUR NEWSLETTER
COT: STKnow!
WARMUP: SSH, HW, IW, Quick Stretch
THE THANG: Ran to 2.22 miles, stopped every ~0.5 miles, and did a series of exercises. 4 different exercises , each for 45 secs ARAP with a 10s break between each exercise. We did 4 rounds around the Kingslet property.
MARY: no time
ANNOUNCEMENTS:
COT: Closed in prayer
WARMUP: None
THE THANG: Rucked from Kingsley down to the 9th-grade wing at FMHS , did pull-ups, and rucked back to COT.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: YHC on Q. Circle up.
SSHx22, the following were in counts of 11.
Windmill, Squats, Merkins, Mountain Climbers, Imperial walkers, Moroccan Nigh Clubs, Plank Jacks, Peter Parker, HillBilly Walker, Low Slow Squats. ends with SSHx22
THE THANG: 10 minutes of Merkins, then Wheel O Pain.
hand off to Senator. Longest Indian Run in The Fort. Stop and try to do some pull ups. Many others actually did them. Keep going to bottom of hill. 10 Bomb Jacks and then to COT.
MARY: Flutters
ANNOUNCEMENTS: Golf, Fundraiser, Care Center, Bethel Men’s shelter
COT: Prayers for healing, saying goodbye to loved ones, safety of our children and community.