WARMUP:
– yes!
THE THANG:
– Grout’s stairs of pain (contact Grout for details)
MARY:
– Jack Webb (Merkins + OH claps): 10-40
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
WARMUP: 1 mile
THE THANG: 4x 400
MARY: yes
WARMUP: Run the large loop around the field stopping for a few exercises at a few points.
THE THANG: We’re playing cards:
Spades = Diamond Merkins
Diamonds = Mountain Climbers
Clubs = Jump Squats
Hearts = 8ct Burpees
(4) Other Cards = 25 Flutters I/C
Twice during the deck, we took a run around the parking lot.
MARY: See Flutters & Burpees above
ANNOUNCEMENTS: All the things.
COT: You should’ve been there. It was strong.
Dirty dozen went back to basics this morning at Alcatraz. Here what we did:
10 Low Slow Squats (IC)
15 Side Straddle Hops (IC)
15 Seal Jacks (IC)
10 Imperial Walkers (IC)
String of Pearls around the park
DORA – 100 Merkins, 200 Squats, 300 LBCs
Mosey to “Breather Hill”
10 Burpees
Down the hill and back
20 Wide Arm Merkins
Down the hill and back
30 Calf Raises
Down the hill and back
40 MNCs
Down the hill and back
40 Overhead Press
Down the hill and back
30 Jump Ropes
Down the hill and back
20 Diamond Merkins
Down the hill and back
10 Prison Cells
Down the hill and back
Mosey back to AO
10 Flutters (IC)
10 American Hammers (IC)
10 Freddies (IC)
10 Hello Dollies (IC)
3.16 miles total
NMM
The Mission of F3 Nation is to “plant, grow, and serve small workout groups for men for the invigoration of male community leadership.” Fitness brings the guys in, but fellowship keeps them coming back. I know I can count on my brothers in the best and worst of times. Through F3, I found what so many lack: true friends. Faith and living third through service unlocks our leadership capabilities. I’m a better man when I serve others.
Our core principles are simple:
It’s free. All it costs is your effort.
It’s open to all men. Full stop. All means all.
It’s outdoors, rain or shine. The elements make you durable.
It’s led on a rotating fashion by your peers. No certifications necessary. When you lead, we follow.
Finally, it ends in a COT. The COT is what separates us from workout groups. In the COT, it doesn’t matter if you were the fastest or if you had the best form, all that matters is that you care for the guy next to you. I think our world could use a lot more COT.
The Credo of F3 is “leave no man behind, but leave no man where you found him.” We pick up the six at every workout, but it doesn’t stop there. These men will walk beside you when you’re high on the mountain or low in the valley. We are there for each other physically, mentally, spiritually, and emotionally. These men are there when it matter – always.
The mission, credo, and core principles are simple and if we follow them, we can change the world, one man at a time. So strap in, hold on, and enjoy the ride. If you stick with it, you’ll be the man your family and community deserves. And you might have a little fun on the ride!
Aye!
Italian Job
WARMUP: SSH, Merkins
THE THANG: 3 stations Arms concentration.
Station 1 at the top of the hill of Massey, 25 Merkins
Station 2 at back parking lot of Pike Eng, 35 yard Bear Crawl.
Station 3 at tye WEP playground, 10 pull ups.
Run back to Massey through 160 to complete a 0.75 mile loop.
Rinse and repeat.
Total of 3 to 4 miles with the exercises.
MARY:
ANNOUNCEMENTS: D2D Bar package pick up on Saturday at Amor between 2 and 6PM. CSAP coming up by March.
COT: prayers for families.
WARMUP: Suggested stretching and warmup prior to start. No warmup, was feeling spicy.
THE THANG: The objective, soak up an hour with mileage and quality mumble-chatter.
– Run WEP track, 5 burpees at each swing set, plank at atrium.
– Run to parking lot wall in front of Pharmacy. Omaha, decided on a Webb that consisted of muscle ups, followed by alternating heels up to wall ledge, then a merkin. Went up to 5 and 20, plenty.
– Ran to Loom parking lot; 5/10/15 merkin,irkin,derkin followed by broad jumps, rinse and repeat.
– Ran to intersection of of academy and withers. 4 corners: up to Baptist church parking lot, forest st, up the hill, back to loom. 5/10/15 shoulder tap, squats, mtn climber w 3 burpees at intersection.
– Right on schedule, ran to WEP playground for 7s, pull-ups w/ jump squats. Pointed to stranger as our jump squat location, more or less at 4th tree, debate ensued and we were off. Couple rounds in, @darkhelmet and @toto shared words of affection.
With time surprisingly left, decided to go with a quarter pounder.
– 5 trees more or less 25 years apart. Suicides reps of 25/50/75/100. Thinking quickly called shoulder taps, mtn climbers, Freddie mercuries, and calf raises.
– back to COT for Mary
COT: Shared praise on patience, you’re either going in, in the middle, or coming out of something , trust in God during every season, it won’t last forever.
WARMUP:
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*
THE THANG:
Complete each round and then run 160m
Rd 1&2 (5 counts)
– Burpees, Big Boys, Heels to Heaven
Rd 3&4 (10 counts)
– Burpees, LBC, Mtn Climbers (double count)
Rd 5&6 (15 counts)
– Burpees, Air Squats, Freddie Mercurys
20 Burpees
We still had time after completing Cardinal’s weinke so we took a quick mosey to the playground. Partner up. One partner completes runs while the other partner does 10 pullups and 5 burpees. Two rounds and then run back to the start point.
MARY:
Completed some rounds of exercises
ANNOUNCEMENTS:
Decided to forego announcements and focus all of our thoughts and prayers on Cardinal’s family.
WARMUP: This is Sweep the Leg. We don’t really do that.
THE THANG:
– Head out – cross over to Brayden
– Down the main entrance hill and back up – at each break in the
median, 5 burpees, including at top and at bottom
– When back at top, turn left down 160
– At Storage Center on left, bear crawl to next driveway at
Breadsmith.
– Partner up, man carry around the building, switching as
necessary
– Keep heading down 160
– At Enterprise RAC – 5 burpees, 10 squats, 15 LBC in lot
– At Sam’s driveway, bear crawl to the roundabout
– Partner carry to the end of the road in front of Morningstar
– Go around Chipotle back to 160, go left
– At Wendy’s – 5 burpees, 10 squats, 15 LBC
– Around Truist, back to 160 go left
– In front of CVS, 5 burpees, 10 squats, 15 LBC
– Return route, repeat as much as possible
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: 5th Core Principle
WARMUP:
SSH
Windmill
Low slow squats
Lil baby arm circles
THE THANG:
21s merkins and squats
Started at bottom of hill by light poles. Ran up hill to next light pole between sets. At 11 we turned around
For those who don’t know 21s, you start with 1 merkin and 1 squat. Work your way up to 21 each.
Pax were to fast so I had to make some stuff up on the fly to fill last 10 minutes.
Each pax grabbed a rock of medium size. Some pax don’t listen very well and they had to change.
Start on your back with rock at your waist. Arms extended. Raise rock over your head and touch it to the ground – 10
Toe touches – 10
Repeat those exercises with rep count of 8
Move up toward school to do some abs and 10 more merkins and squats.
Total of 240 merkins and squats for the day.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Shared with the group some of my life experiences when trusting in something greater than myself vs. just trusting in myself. Show to know the details!
Mosey to the track
Completed 1 lap warm up with high knees, karaoke, & butt kickers.
Next phase of warm up routine had us standing on the goal line of the football field for sprints.
1st Sprint – 50 yard runway ( building up to top speed ) and then 50 yard sprint followed by 10 reps of each – merkins, big boys, squats
2nd Sprint – 25 yard runway and then 75 yard sprint followed by 10 reps of each – Shoulder Taps, V-Sits, Lunges
3rd Sprint – 20 yard runway and then 80 yard sprint followed by 10 reps of each – Alternating toe touches from plank position, Straight lower leg lifts, Jump Squats.
Group was adequately warmed.
THE THANG: As with the warm-up the theme was 100, as I need to be constantly reminded to completely trust ( 100% ).
1st Routine; 100 yard Bear Crawl with 100 merkins
Start on goal line of football field, bear crawl 25 yards and then perform 25 merkins, continue down the field until reaching the other goal line.
2nd Routine: 100 Burpee Mile
Complete 40 Burpees and then run a lap around the track
Complete 30 Burpees and then run a lap around the track
Complete 20 Burpees and then run a lap around the track
Complete 10 Burpees and then run a lap around the track
MARY: While others were finishing the main event routines, those that finished a little earlier did the following:
Choose 2 ab exercises that are easy to transition into
1st exercise conduct reps of 30
Go right into the 2nd exercise and keep going until time is called. Chose time interval of 90 seconds. Only had time to do 1 round – LBCs -> Flutters
Next rounds would have included Gas Pumpers -> Penguins and then Heels to Heaven -> Xs&Os
ANNOUNCEMENTS: Read your newsletter!!!
COT: Shared a few more tid bits of my story, prayers & praises!!!