Tag: Cohiba

Arms & Legs So Bad It Still Hurts

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<@UST30T7FF> and <@U01JUGK82TY> were Co-Q’s for the day. We decided to split it up by muscle groups. Ruby started first with arms and then Splinter took over with legs.
WARMUP: Warmup-y things.
THE THANG: Ruby’s 1/2:
Mosey to the playground for a all arms DORA. MOT is bear crawl 20 yards out and crawl bear 20 yards back to the playground, Exercises & Reps: At the swing set put your feet in the swing to get into a position to perform derkins, bring your knees to your chest while in plank position and then extend, then complete 1 derkin, that is 1 rep, partners complete 50reps, then 75 reps of a Merkin/ParkerPeter combo exercise, and then 100 reps of a WideArmMerkin/ShoulderTaps combo exercise. ARMS WERE BE SMOKED!!!
Splinter’s 1/2:
Indian Run 1 lap around WEP. Unfortunatly, becase Ruby killed us in the 1st half, we lost 60% of the PAX on the lap. Then we regrouped for some step-ups on the park benches, some calf raises then ran over to the hill. We lined up and raced up the hill not knowing what was going to be required of the winner and losers. Since there were 10 of us (to start) 1st Place did 1 more run up the hill and 100 squats, 2nd place 2 more runs up the hill and 90 squats, and so on. Second go round was 1st Place, 1 run up the hill and 100 lunges, 2nd place 2 more runs up the hill and 90 lunges and so on.
<@U035XDY7ABC> started talking to a guy at the top of the hill. He ended up EH’ing him on the spot to finish the last set and Mary. Welcome The Apostle.
MARY: 4 minutes of Mary
ANNOUNCEMENTS: The Sweaty Barry, Blood drive, Read Your Newsletter
COT: Welcome The Apostle

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Some % better is better than 0%

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WARMUP:
Slow mosey
Windmills
Fruit pickers
Slow squats
Merkins
THE THANG:
Mosey to wall
Dips
Step ups

Mosey to lower lot:
1. Kettlebell swings
2. Goblet Squats
3. Kettlebell overhead Push Press (Alternate arms each round)
4. Kettlebell bent Rows (Alternating or double-arm)
5. Kettlebell Deadlifts
6. Kettlebell Clean to squat
7. Kettlebell American Hammers
8. Kettlebell Curls

Mosey to wall and partner up
Dips/bearcrawl
Step ups/ Lunge
Overhead Presses/Crawl bear

MARY:

Kettlebell flutters
American hammers
Superman’s for 90 seconds
ANNOUNCEMENTS:
The Barry 7/22 7pm
COT:
The 1% collectively makes all
Of us men better
#KeepPosting

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Circuit of sweat

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WARMUP: SSH, windmill, hillbilly, imperials, plank jacks, broga
THE THANG:
DORA – 100 merks, 200 big boy, 300 squats
CIRCUIT – 4 rounds of 15 jump squats, 20 calf raises, 25 step back squat, 30 sec wall squat
MARY: yes
ANNOUNCEMENTS: sweaty Barry, f3 dads, east side lunch and diner events, blood drive
COT:

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Smoked Heavy Stogies

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Imperial Walkers – 20 IC
Moroccan Night Clubs – 20 IC
Low Slow Squat – 10 IC
Strawberry Pickers – 15 IC

Main Thang:
? Circuit 1 – 3 Rounds:

10 KB Goblet Squats
10 KB Lawn Mower
10 KB Curls
20 KB Swings
20 KB Deadlifts
? Rest 30 sec after each round

? Circuit 2 – The Grinder (10 mins)

(EMOM – Every Minute On the Minute – for 10 mins)
Minute 1: 10 KB Clean & Press
Minute 2: 10 KB Halos

Finisher – Kettlebell Catcher’s Squat Hold (3 mins) Hold deep squat with KB in goblet position – as long as possible. If you break, do 5 Man Makers then return to hold
MARY: She didn’t show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Salsa & Merengue Dance Moves

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Warmup:
SSH, Imperial Walkers, Windmills, Moroccan Night Clubs, and Strawberry Pickers then Mosey around the perimeter

The Thang:
1. Ballroom Blitz (AMRAP)
Set up 4 corners:
Corner 1 – 10 Merkins
Corner 2 – 20 Squats
Corner 3 – 30 LBCs
Corner 4 – 40 Step-back Lunges (20 each leg)
Run between corners; rinse and repeat for 2 Rounds.

2. Partner “Dance-Off” (10 mins)
Partner up for Dora-style work:
100 Carolina Dry Docks
200 Big Boy Sit-ups
300 Flutter Kicks (4-count)

MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Grad Q School

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WARMUP: 5 Burpees, 20 SSH, 8 WM some stretching, covered our mission
THE THANG:
Mosey to benches, 10 of each Urkins, Dips, Dirkins x2 covered 5 core principles
Found some wall and had a seat, started going through Pax on why they first started coming out and why now. Started a run out the lines and back, 5 Burpees at each progressive parking row
Went to the circle, mini Dora, 50 Merkins, 75 BBS, 100 Squats, covered the Credo.
Over to the band lot, Suicides out to the 50, run out nur back, Hello Dolly’s at the 10’s yard line Last 50 yards called on Bald, he said cocaine bear crawls to the 30. Barry called broad jumps and merkins the last 30 yards.
Mosey back to COT and finish up the last of the PAX stories
MARY: Nope
ANNOUNCEMENTS: Bethel, 4th and Barry
COT: Remember the why.

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Juggs June – Week 3

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WARMUP: SSH, Imp. Walk., Ch. Pickers, Up/Down Dog, Merkins…. all IC

THE THANG: 1-mile race around marked route on campus (Flag plant to pull-up bars… around & back more or less).
The catch… Carry a MINIMUM of 100 lbs. Extra coupons were available.
Upon finish, record time/stats… then Unstructured misery with Other coupons/Gear layed out ahead of time

MARY: Nope… this challenge was NOT for the fairer sex

ANNOUNCEMENTS: J-June next week at the Hive

COT: 30 min. Talk by COHIBA on virtue of Courage. Other talk/prayers/praises discussed

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New Office Tour

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On what was the most humid day of the year so far, 9 pax got after it in the gloom. <@U01NGHPR2HW> asked that I give my “why” for F3. My why isn’t because of the workout or doing something that most ordinary people wouldn’t do or because it put me in the best shape of my adult life when I was called to donate a kidney to a friend, but it’s because of the group of men that create a community that cares about each other.
I know that if I don’t show up, someone will wonder where I am, how I’m doing, and truly care about me.
This is more than a workout group. It’s a community that I’m proud to be a part of. Keep posting, check on Kotters, and get more men into this group.
WARMUP: We mossey’d over to the First Baptist church parking lot to give us some room and some nice pavement to work from. Started with SSH, Imperial Walkers, Windmills, Merkins, Parker Peters
THE THANG: The OG Dora of 100 merkins, 200 squats and 300 LBCs. Followed that with a Jack (1/2 of a Jack Webb) of burpees and Overhead claps and then a Webb Jack of Mountain Climbers and Mack-tar-njais.
MARY: Ran back towards COT and then climbed the steps at the park before going back to Veterans Park for some box cutters and some flutters.
ANNOUNCEMENTS: Bethel Men’s Shelter service on 7/3/26.
COT: Lots of prayers for families, jobs, and our group.

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? Alcatraz Smokin Jailbreak

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? Warm-Up – “Prison Intake”
Done in a circle; all IC (in cadence)
SSH – 25x IC
Imperial Walkers – 25x IC
Hillbillies – 25x IC
Windmills – 15x IC
Plank Jacks – 15x IC
Merkins – 10x IC
Moroccan NC – 10x each
Strawberry Pickers – 10x IC

? Main Event – “The Yard”
? Part 1: Hard Time Grinder
3-station grinder — simulate a hard day in “The Yard”
Set up: 3 stations about 20-30 yards apart. Plank until six is in.
Station 1 (Solitary Confinement) – Core:
20 Big Boy Sit-Ups
20 Flutter Kicks (4-count)
20 LBCs
Mosey to next station

Station 2 (Hard Labor) – Upper Body:
15 Merkins
15 Carolina Dry Docks
15 Diamond Merkins
Bear Crawl to next station

Station 3 (Escape Plan) – Legs & Cardio:
20 Jump Squats
20 Lunges (10 each leg)
10 Burpees
Crab Walk back to Station 1

? Part 2: “Swim for It”
Escape-style Dora with a “swim”
Partner up:
100 Merkins
200 Squats
300 LBCs
One partner does reps, the other “swims”:
Sprint ~50 yards and mosey back

?‍♂️ Escape Phase 1: “The Crawl Through the Tunnels”
5 Burpees OYO
SSH (x15 IC)
5 Burpees OYO

Mosey 2 laps (around parking lot)

Mary:
Call out a rotating set of PAX to lead:
Hello Dollies (IC x25)
Grave Digger (IC x15)
American Hammers (IC x20)
LBCs (IC x20)
Xs & Os (x20)
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Juggernaut June-week three

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WARMUP: hip circles, pigeons, greatest stretch, ever, SSH, imperial walkers

THE THANG: race- Nur /emom
For 1 mile, every time the EMOM bell rings, PA choice of: 25 LBC, 15 plank jack, or 10 flying squirrel.
Once 1 mile is complete, record time, resume at your own pace… Change MOT as desired.

MARY: within warm-up and 😉

ANNOUNCEMENTS: hog and coyote, read your newsletter

COT: band camp led a discussion on virtue of leadership-commitment. Prayers and praises were shared.

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