Tag: Crystal Lake

AKA hills and running

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WARMUP: nah
THE THANG: trail runners hit the trail. Path for runner was down Munn, into the school, ran all the way out the back by the pull up bars. Then down Harris and up Jackson. Then either to Massey or through WEP and back down Harris. Some got a little extra in old and new Kingsley.
MARY: nah
ANNOUNCEMENTS: fast 5 today!
COT: completed at the beginning so kind of

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Almost an “SWF”

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It’s “Varsity” so I took the approach that we’d essentially cut right to the chase. Out of my own need, we needed a little bit of a warmup. So…
WARMUP: Run a bit then circle up:
The typical hits: Windmills, SSH, Squats, Merkins

THE THANG: Grab a cinder block and post up at a pull-up bar as our home base. We had 4 points of interest we’d travel to after completing 5 Dead-Hang Pull-Ups (DHPU) each time, more details below. Some PAX were more “dead” than others on their pull-ups…IF you know what I mean. Here was the order of events:

1. (5) DHPU, hoist the cindy overhead and walk down the hill, make a left into the parking lot for (10) Man Makers, (10) Thrusters, (10) Leg Lifts. Travel back to the bar with cindy overhead.
2. (5) DHPU, leave the cindy and run down the hill make a right and stop at the start of the circle. Bear crawl the circle then (10) each leg Spiderman Merkins, (10) 4ct Mountain Climbers, (10) each leg Peter Parkers. Run back to the bar.
3. (5) DHPU, leave the cindy and run to the stop sign at A.O. Jones Road. (10) Diamond Merkins, (10) Regular Merkins, (10) Mike Tysons. Run back to the bar.
4. (5) DHPU, leave the cindy and run to the entrance of the band practice lot. Modified Jack Webb to include 1 Burpee:4 Carolina Dry Docks. We went up to 5:20. Run back to the bar.

That concluded the 4-corner portion but we still had a little left in the tank and a little time on the clock.

With Cindy’s
(15) Curls
(15) Overhead Press
(10) Simbas (Thanks Rafiki)
(10) Toe Touches

Drop the cindy’s back at their rightful home and mosey to COT for a little bit of Mary.

MARY: Included above
ANNOUNCEMENTS: All about the Fast 5 for Luke tomorrow.
COT: 5th CORE PRINCIPLE

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Graveyard shift

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WARMUP: Pledge if you pledge. Ruckers did their thing
THE THANG: Head to Hardees, which is fenced off, so we kept running to Elliot and up to the cemetery. Right on Unity to start our loop.
20 squats at the West entrance to Unity church
20 merkins at Steele St
20 LBCs on E Hill
20 Grave Diggers on Unity

Three laps were completed. Then 20 squats at Unity church. Then run up and down the steps at First Baptist for 20 merkins. Down to Academy and up to do LBCs at the Axe place. Then back to COT

Everyone got ~3.7miles
MARY: 90 seconds of Mary
COT: Circle of Trust initiated. What’s on men’s hearts? Get the internal external. F3 is for all men. ALL of them. Not just those of our preferred flavor of a religion. F3 helps everyone. If somehow it saves a soul from the perspective of any particular PAX, great. We’re here to make leaders of all men, let’s keep on keeping on.

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A TO B

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WARMUP:
– 15 SSH
– 15 CASBAH #2s
– 15 IW
– 15HW

THE THANG: We grabbed our trusty sandbags and shuffled to the first light pole “A” by COT. Destination “A TO B” even though <@U05MQ63R1NU>, <@U05TRFE7TV4> and @3-Way were missing…

#1
– 5 MM- Jog to B (past COT to next light) 10 Squats
– Lunges back to first light pole A 5 MM
– OH TOSS to B 10 Squats
– Jog to A 5MM
#2
– Rifle Carry to B 5 Merkins
– Lunge to A 10 Seal Jacks
– Jog to B 5 Merkins
– Walking OH Press to A 10 Seal Jacks

Shuffle to the stairs:
– Farmers Carry to the bottom down and back 2X

Shuffle to COT:

Modified Jack Webb:
– 1 Clean 4 Push Press
– 2 Clean 8 Push Press
– 3 Clean 12 Push Press
– 2 Clean 8 Push Press
– 1 Clean 4 Push Press

Some stretching and 10 more SSH to close it out.

MARY: She stayed in bed with her purple bacon
ANNOUNCEMENTS: Fast 5, Bethel Men’s Shelter THU 4/3, read your news letter
COT: Gratitude for F3 brotherhood of men, Prayers for safe travels, strength at work and in finding work, for those who are sick tired clod hungry or alone.

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I can’t feel my legs

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WARMUP:
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 10 Imperial walkers
– 10 Hillbilly walkers
Mosey, stop at benches and do irkins, mosey, stop by basketball court, low slow squats, mosey to wall

Jackass burpee Webb:
Perform exercise like a Jack Webb, but do 1 burpee to 2 donkey kicks.

THE THANG:
Charles Bronson:
Cones laid out at 100 yards, then 20 yards past that.
50 SSH, then sprint 100 yards, then bear crawl 20 yards, mosey back to start
50 merkins, sprint 100 yards, bear crawl 20 yards
50 burpees, sprint 100 yards, bear crawl 20 yards
50 LBCs, sprint 100 yards, bear crawl 20 yards
50 jump squats, sprint 100 yards, bear crawl 20 yards
MARY:
Long duck diapers, flutters, American hammers
ANNOUNCEMENTS:
COT:

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Go as fast as you want

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WARMUP: Long Mosey, then the usual:
20 SSH IC
10 LSS IC
10 Cherry Pickers IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

THE THANG:
To the Light Pole$! PAX were encouraged to go as hard/fast as they could.
Starting at the bottom, run to first light pole and perform 1 burpee. Return to start and perform one exercise.
Then run to 2nd light pole and perform 2 burpees, return to start and do second exercise.
Continue to 10th light pole. Exercises below. Pyramid if you complete early.
10 Bomb Jax
20 Merkins
30 Wide Arm Merkins
40 Squats
50 LBCs
40 Lunges
30 Diamond Merkins
20 American Hammers
10 CDDs

Extra Credit – Pyramid the workout (do in reverse) if there’s enough time.

MARY: Boys only.
ANNOUNCEMENTS: Probably.
COT: Stays in COT.

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All of the burpees

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WARMUP:
Moroccan nightclubs
Windmill
Cherry picker
Low slow squat
Hillbilly walker

Burpee mile(ish) – 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles for a total of 48 burpees and 1.2 miles

THE THANG:
Burp Back Mountain: partner exercise. Partner 1 nurs up the entrance hill to WEP, then runs forward back to start and does this 5x while partner 2 does burpees. Switch until a total of 100 burpees are completed per team

Head back to amphitheater where pax take turns pulling cards from the F3 card deck and all pax perform exercises on cards
MARY: none needed
ANNOUNCEMENTS:
COT:

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