WARMUP: barely
THE THANG:
Mogadishu Mile
4 rounds:
If you drop the bell, repeat the round.
Both PAX utilized a 50lb KB
MARY: nope
ANNOUNCEMENTS:
COT:
WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats
Irkins
Team Bermuda Triangle
2 teams, each with 3 cones marked about 30 yards apart
1 burpee at cone 1, bear crawl to cone 2, then do 2 burpees, bear crawl to cone 3 and do 3 burpees. Bear crawl back to cone 1 and repeat for a total of 3 rounds. Team 1 smoked team 2
THE THANG:
1775
Three rounds of:
17 burpees
75 prayer squats (thighs at or below 90)
Lap around Harris teeter
MARY:
Flutters
Box cutters
ANNOUNCEMENTS:
COT:
WARMUP: SSH, cherry pickers, side lunges and a little mosey
THE THANG: DORA but no rep count. The whole point was to compete with yourself and try to do atleast one more rep than the previous set before your partner got done running a lap around the parking lot.
3 sets merkins
3 sets squats
3 sets big boys
2 sets burpees
After that was done we mosey’d to the amphitheater and did wall sits while going down the line farmers carry with heavy cinder blocks. Ran back over to the flag for core work until the clock hit 6.
ANNOUNCEMENTS: July 4 workout convergence, bethel men’s shelter, read your news letter.
COT: payers for people dealing with loss, sickness, and surgeries.
WARMUP: A few loops in the parking lot while Bowser shared leadership principles learned from Bible study with his buddy, followed by brief series of exercises
THE THANG:
Mosey to playground and pick a partner for Dora
100 Penguins / transit with bear crawl & crawl bear
200 Shoulder Taps / transit via lunge & backward lunge
300 Flutters / transit via run & nur
Mosey to picnic WEP area and pick new partner
Partner 1 planks while Partner 2 does Step ups
Rinse & repeat with Bulgarian Split squats
10 Burpees
Mosey to FM Town Hall picnic area
Pax chose exercise and a dice roll determines the # of reps, including Merkins, Burpees, Squat Jumps, Squats, Freddys & more
Mosey home
MARY: Included in Dora series
ANNOUNCEMENTS: July 4th convergence at Catawba Ridge 0700 launch time
COT: The theme today was built around Struggle because the Summer Steam has kicked into high gear and the core of the F3 engine for me is Shared Suffering. These pax suffered through a tough workout with grit and encouragement throughout. The Struggle in the Gloom can be hard, but the hardest struggles come once we leave the parking lot after COT. The suffering life deals is real and difficult. And the personal struggles that exist inside the heart and mind can be the toughest of all.
Don't believe the lies in your head that other men aren't struggling. We all struggle, from the sharpest and fittest Nantan to the gimpy pax trying to get off IR. DON'T STRUGGLE ALONE! The reason we post is to build the grit and the brotherhood that will get us through every struggle!
Appreciate the contributions of all throughout the workout and in COT!
Thanks for the invite JWOW! You were missed.
#KeepPosting
Muggy morning but 20, yes 20 PAX showed their intestinal fortitude by taking on the board of pain. Several new comers to the board and everyone did great! We even had an FNG brought by Mater. It was also my 50th birthday! Honored for everyone to come out and work hard.
WARMUP: No warm up
THE THANG: Complete each exercise before moving to the next. Recovery run in between exercises.
MARY:
ANNOUNCEMENTS: Bethel Mens Shelter Thursday. July 4th convergence with Rock Hill.
COT: marriages, health
14 on the EASTSIDE got Murph all over them at The Badger of Fire…
QIC: YHC
Pax: @U090MEQJQBW , @U5DKASDQU , @U19FA0Q8Z , @U5DLC6D7X , @U01E9QD5QQK , @U05K5D10AG6 , @UN6PTD007 , @U0106CCEJ6L , @U08N6B7B3EF , @U01JUGK82TY , Eggo , @U014K6EAUFM , @U087NCUTMPT
The Thang: The Murph… cuz it’s Monday…
NMM: If sweat was dollar bills, @U014K6EAUFM could stop stripping. @U090MEQJQBW admitted that the only part he liked was the mile runs, but relented that doing a pull-up or pushup now and again probably wouldn't kill him or his T-Count. Strange how he looked straight at @U5DKASDQU when he said that, but hey… I’m not here to judge. We just about have @U05K5D10AG6 convinced to activate the FSD on his Tesla so he can nap on the way home from these things. @U08N6B7B3EF came back to the gloom with his terrible foot, and he was swinging (a kettlebell) like the Baxter King of Pineapples instead of running. I tried to get the name-o-rama done OYO, but I couldn't get anyone's age right. @U0106CCEJ6L wants me to get a job at Carowinds so he can come win giant stuffed animals due to my inability to guess ages or weights (which will be my trick for next week).
All in all, a fabulous morning. It's good to choose the harder way. It's usually the right answer.
WARMUP: 20 SSH
Mosey down the path to Harris Street Park / Basketball Court
THE THANG:
Starfish: on basketball court
20 Merkins on corner
Run to center and do 2 burpees
20 Mountain Climbers
Run to center and do 2 burpees
20 Big Boys
Run to center and do 2 burpees
20 Squats
Run to center and do 2 burpees
10 round and drop reps by two each time
Rank up Harris to COT
Did EMOM
1 lap & 15 SSH’s for 10 rounds / minutes
MARY: 3 minutes: American Hammers, Flutters,
ANNOUNCEMENTS:
COT:
The Thang: A little warm up and a jog to the track where some sort of Baxter Pineapple thing was going on. There were men, women, and children all exercising together… sketchy if you ask me… but then again, you didn't ask me…
We started the main event with a burpee half mile, 5 at each “corner” for two laps. Those of us that elected to wear our training bras weren't the biggest fans, but that's the way life goes sometimes. Shifted gears to a Midget Dora (50-75-100) with a 50yd run.
Cohiba’s watch started talking dirty to him at that point and so we departed to separate ourselves from the dudes running with other dudes’ wives…
Ended with a 4-corner jaunt and a jog back for some Mary.
NMM: Whatever you gotta do, freaking do it. Ask for help, make a plan, it doesn't matter. The main thing is, stop making excuses, stop stopping, and do the thing.
WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that)
THE THANG:
The Thang
We put our own spin on Loredo, kicking things off with the run:
6 Rounds for Time
The prescribed 24 reps represent the 24th day of June, the day Staff Sgt. Loredo made the ultimate sacrifice.
Every PAX pushed through, encouraged one another, and crossed the finish line. The pace varied, but the effort did not. Everyone finished on their own time, proving once again that in F3, it’s not about being first—it’s about refusing to quit.
Not satisfied with just one beatdown, we followed it up with some 11s:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: we did
THE THANG: workout stuff
MARY: no chicks
ANNOUNCEMENTS: read your newsletter
COT: the 5th Core Principle