WARMUP: yes
THE THANG: ran around and did exercises
MARY: yes
ANNOUNCEMENTS: yes
COT:yes
*WARMUP:* side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one
*WARMUP:* side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one
WARMUP: Probably
THE THANG: We did some ill-advised stuff on a lot of hills.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.
WARMUP:
SSHs
Imperial Walkers
Sumo Squats
Hillbilly Walkers
THE THANG:
1/2 mile lap with 4 pain stations
5 burpees and 10 merkins at each
Plus 15 sumos, 15 LBCs, 15 Bombjacks, 15 Dips
King got 6 rounds in
MARY: finished at 0600
ANNOUNCEMENTS:
Convergence/Invergence Saturday
A$$ Kicking April is coming
COT:
Each of us were made with a purpose and even the tough stuff we are dealing with makes us stronger physically and mentally and spiritually
First off, Old Bay, Peach Stand, and Sugarbug just walked around holding hands with backpacks. But they wanted a shot at catching Sprocket’s posting numbers and YHC is tagging them.
WARMUP: of course
THE THANG: ran for a while
11 Squats
11 Split Squats (each leg)
11 Mike Tyson
Bear Crawl
Rinse and Repeat 3 times
Mosey to benches
Seated one leg jump squat
11 each leg
Rinse and Repeat
Mosey down the hill
Red Barchetta (look it up in the exicon)
Mosey up the hill
11 Squats
11 Split Squats (each leg)
11 Mike Tyson
Mosey back
NMM:
F3 Prepares us to handle to unexpected. But no matter how hard the workout is in the Fort we know it will be over after 45-60 minutes. In life, we don’t know when the challenge will be over, but we can almost always knock out one more rep. And then do it again, just one more rep, and one more rep, and one more rep, and one more rep
Brother, you can knock out one more rep. I know it. And if necessary, call it in cadence and ask the PAX to join you—cause we will
*WARMUP:*SSH and Mosey
The Thangs: Set cones up at 10 yards apart for 100 yards. We did 1 merkin and 10 burpees at the 10 yard line and sprinted to the 100 yard line. Worked our way to 10 merkins and 1 burpees 1st and Ten Did Elevens with burpees and merkins with sprints. Finished that and did 4 corners with 7 burpees, 14 squats, 21 flutters and 28 big boys. Repeated 2.5 times.
*WARMUP:*SSH and Mosey
The Thangs: Set cones up at 10 yards apart for 100 yards. We did 1 merkin and 10 burpees at the 10 yard line and sprinted to the 100 yard line. Worked our way to 10 merkins and 1 burpees 1st and Ten Did Elevens with burpees and merkins with sprints. Finished that and did 4 corners with 7 burpees, 14 squats, 21 flutters and 28 big boys. Repeated 2.5 times.
WARMUP: Side straddle hops in cadence to 20, Imperial Walker in cadence to 20, Abe Vigota (slow old man windmill in cadence to 20.
THE THANG: On the X :
Each line 12,3,6,9 o’clock gets 5 hand release merkins at the end of each rotation you go all the way around on hands to next quadrant line once you are there get on your feet and jog in place until all PAX done
Rotation1
Q1: Shoulders : All exercises to 15 in cadence
Baby arm circles front
Baby arm circles back
Moracan night club
Overhead arm clap
Carolina dry docks 15 OYO then do Merkin circle 12, 3,6, 9 o’clock position hand walking to each jog in place when done.
Lap around the parking lot Indian Run last the whole way
Q2: Legs : All exercises to 15 in cadence
Alternating side squats
Blart: riding your motorcycle hands on handle bars sway forward left right then back
Cracker jacks= side straddle hops in squat position
Single leg RDL 15 per leg
Bolt 45’s half way down from standing, all the way down from halfway then 15 full squats
Q3: Abs
Plank 30 seconds
Side plank 30 seconds
Knalp 30 seconds
American Hammer 15 4 count
Box cutter 15
Gas pumper 15 OYO
Mosey back to COT
MARY:Two minutes all the way up 30 seconds halfway 30 seconds all the way without touching ground 10 then all the way up 10 repeat until time
ANNOUNCEMENTS: D2D final push, Mint Hill CSAUP @Goose will post details
COT: Shout out to all the Men of F3 who have kept coming out into the gloom and have not only kept this thing up for over a decade but have grown F3 through there witnessing in there spheres of influence. It has been more than a blessing to so many!!
WARMUP: We did one
THE THANG: Hateful 8s
We lifted the chairs a lot…
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle