Tag: Brawny

A Heavy set of the runs

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WARMUP:
mosey around parking lot and circle up for IC SSH, IW, WM, MNC OH Claps

THE THANG:
grab bags and head to grass fields

Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 bearhug squats, 10 bentover rows
Bearhug walk to across field and back

Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 over shoulder tosses, 10 deadlifts
Suitcase carry across field and back

Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 front rack reverse lunges, 10 overhead push presses
Front rack carry across field and back

Run ~1/4 mile (inside perimeter of fenced field)

Bag on shoulders and walk around inside perimeter of fenced field with stops for 5 IC squats at each corner

Rifle carry across field
Bag work:
10 flutter press, 10 curls

Bag on shoulders and walk around inside perimeter of fenced field with stops for 5 IC push presses at each corner

Bear crawl pull through across field

MARY: 6 dudes 3 bags – rotate around circle tossing Bag over head (like 2 girls 1 cup but different)

ANNOUNCEMENTS: newsletter

COT: yup

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Colosseum 2/24/2026

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WARMUP:
– Side-straddle hop,
– Strawberry pickers,
– Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips

THE THANG:
– Mossey around the MS drop-off loop, over to the top of the hill at Dave Gibson by school entrance; Partner up for Dora.

– 100 Sumo squats, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.

– 100 Walkin’ Merkins, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.

– 100 Side Lunges, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partners swap until 100 reps completed.

– 100 LBCs, partner runs down the hill to the second street light then back to the top and does 3 curb burpees. Partner swap until 100 reps completed.

– 100 Monkey humpers – 50 each partner for 100 total. Partner runs down the hill to the second street light then back to the top and does 3 curb burpees.

– Run back through the elementary school drop-off, cut-over to middle school drop-off lane and stop at brick walkway in-front of the MS. Bear crawl past curb then mossey to COT

MARY:
– 10 Box cutters
– 20 Flutters
– 10 Baby leg circles in flutter position
– 10 American Hammers

ANNOUNCEMENTS: Read your news letters

COT: It is what it is… Prayers and blessings for aging family members.

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Sky Rockets (Not) In Sight – Good Morning Delight

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WARMUP: Cherry Pickers / OH kb march / Plank / L&R Plank
THE THANG:
5 sets of the circuit

Kb pull through x20
Kb pullovers x20
Plank pull through x20
Devil halos x10
Curls x10
Goblet squats x20
Alternate single rows x10 each
Farmers carry around the lot and back.

MARY: leg lowers with overhead kb hold
ANNOUNCEMENTS: CSAUP mania
COT:

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Beat the deck

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WARMUP: SSH, Cherry Pickers, Imperial Walkers, windmill

THE THANG:
Start with 9 cards face up, each card is associated with a workout and each suite is associated with a MOT. We went around picking higher or lower of any card, if we get it right we have that persons lead a 10 cadences on it..if we get it wrong we do the 10 cadences and MOD to the light pole and back and flip the card. The objective was to complete the deck….we failed :disappointed:

MARY:
Who doesn’t have time for 7 minute abs? Apparently us as we ran short

ANNOUNCEMENTS:
Break the dam reschedule; Bethels men shelter, read your news letter

COT:
Prayers health and wellness

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Sandbag fun

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WARMUP: Jog a lap then normal mix of SSHs, Walker’s, windmills, and merkins.
THE THANG: Grab bags and move to front of school. 10 clean & presses, 15 bent over rows, 20 step over merkins. Overhead carry to end of columns and back.
10 manmakers, 15 flutters w/press, 20 mtn climbers. Front rack carry out and back.
10 over the shoulders, 15 curls, 20 lunges w/bag. Back rack carry out and back.
Repeat C&P, BO rows, merkins set then left hand only carry out and back.
Repeat manmaker, flutters, and mtn climbers set than right hand carry out and back.
Repeat over shoulder, curl, lunges set then bear hug carry out and back.
Jump over bag side to side 20 times, bear crawl out 10 yards, crawl bear back to bag. Repeat 20 jumps and crawls again.
Head back to cars for a few Mary exercises including some Simbas. Great work today. It didnt take long to warm up. Thx <@U088CUMTQ05> for opportunity!

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Good old fashioned ruck and sandbag work

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WARMUP:
– Mosey around the entire entrance loop
– Merkins x10
– Peter Parker x10
– Parker Peter x10
– Windmill x10

THE THANG:
Move to the grass field with just the sand bag. Gather at one end of the field.
– Sandbag throw into a man maker from one end of the field to the other
– At the end, complete a series of exercises
– Sandbag throw back to the other end of the field
– Complete the exercises again.

Exercises completed at each end:
– LBCs x 10
– Thrusters x10
– Pull-thrus x10 each side
– Flutters x10 each leg

Move back to the flag where we left the rucks. Partner up. One partner completes the exercise with the sandbag while the other completes the exercise with the ruck. Then switch.

2 Rounds
– 10 curls SB
– 10 curls ruck
– 10 Overhead press SB
– 10 Overhead press ruck
– 10 Squats SB
– 10 Squats ruck on front

MARY:
– 4 minutes a various ab exercises

Thank you Brawny for the opportunity to Q my favorite thing….sandbag hate.

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Carry the Load

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WARMUP: SSH, Moses, Imperial W, Hillbilly W, Arm circles, Cherry pickers, windmill
THE THANG: Dora in pairs, runner and 200 squats, 150 merkins, 100 BBS, 100 squat jumps, 100 wide Perkins, 150 LBCs followed back at COT by 3min amrap of 10 jump squats, 10 hand release Perkins and 20 flutter kicks.
MARY: Round the circle with pax choice
ANNOUNCEMENTS: Read your Newsletter
COT:

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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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