WARMUP: SSH, Mountain Climbers, Hillbilly Walkers
THE THANG: Race to 100, Take a trip, winner calls next exercise:
Shoulder taps
A mix of Merkins
LBCs
Squats
CDDs
Calf raises
Peter Parker's
15 seconds of burpees, for good measure
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 3.7 to 4.7 miles Munn to Kingsley, Sunbelt lot and around Kingsley then back to the Stadium to finish with lap.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: Some Ran Some Rucked Some or One Visited The Woods. It Was Humid and Hot.
MARY: Passed A Lady Could Have Been Her Name.
ANNOUNCEMENTS: Golf Tournament First Week Of December
COT:
WARMUP: SSH, Imperial Walkers, cherry pickers, and a nice jog
THE THANG:
Beat the deck, full list of workouts and had to pick the correct cards. Correct card is a 10 count of the workout. Incorrect card is the workout plus a mode of transport
MARY: no time for mary
ANNOUNCEMENTS: Read your news letter…Q school, law mowing
COT: Circle of Trust
WARMUP: Mosey to the elementary school side lot. COP with exercises in cadence
Windmills
Cherry pickers
Imperial Walkers
Hillbilly walkers
Seal jacks
Low slow squats
Hold peoples chair while doing Moroccan night clubs and shoulder presses in cadence
Plank with salutations
Merkins
Recover and move
THE THANG: Track and light poles
Moseying to the track, pax stopped at the flag to honor those who made the intimate sacrifice this week 25 years ago. Never Forget
At the track, 9’s and 7’s were called.
7 rounds
Rounds 1,3,5&7 – 9 merkins and 7 big boys
Rounds 2,4&6 – 9 big boys and 7 burpees
Mosey to the light poles.
As a group – various merkins and an exercises of 9’s and 7’s were called every other light pole to the top of the hill.
At the top of the hill – 10 burpees – just because.
Descend the hill stopping for 9’s and 7’s at every third light pole – time was running short, hence fewer stops.
Mosey to benches for a round of Bulgarian split squats and then on to COT at 0600.
MARY: no time
ANNOUNCEMENTS: plenty of ‘em
COT: 5th core principle and some solid vulnerability among posting pax.
NMM: F3’s credo is leave no man behind and leave no man where you found him. Today’s workout was kept together with that very purpose in mind.
No matter what we bring to any workout, we have the blessing of a place where we can be met and welcomed as we are with the capacity to change ourselves for the better. What a privilege!!
Give this thing away, men. Because it’s a gift.
Thanks for the call, Halfback. 👁️
WARMUP:
Mosey to stop sign for some imperial walkers
Mosey to main school entrance for some side straddle hops
Mosey to benches at R wing pickup for step-ups, irkins, and derkins
THE THANG: mosey down the hill to the traffic light on Hwy 21 for 11’s
Bottom: jump squats
Light pole 1/2 way up: big boy sit ups
Mosey back COT
MARY: flutter
ANNOUNCEMENTS:
COT: https://www.kcrg.com/2026/09/08/iowa-band-member-collapsed-heat-hawkeyes-football-game-taken-off-life-support/
WARMUP: some light stretching and jangling around
THE THANG: munn to Harris to Sam smith, through Sutton place neighborhood to right on Sutton until turnaround at or about 6th Baxter – and then back again
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Previous 2 C's review
THE THANG: Simplicity. Daily Red Pill (DRP). Need added items. Focus on the small things to make the big more manageable.
MARY:
ANNOUNCEMENTS:
COT:
I rucked. Others ran. Around Kingsley and back.
1. Truth is necessary for good leadership.
2. Candor requires courage.
3. Candor must be two-way.
4. Candor builds trust.
5. Candor is different from criticism.