Tag: Deep Dish

Sht, I am going to be late for my Q

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Still trying to catch up on my sleep, I was late for my Q on Sunday. The group had already launched, so I had two choices when I arrived: go left or right. I went right which turned out to be wrong. Shuffled down to WEP to catch up to the group. No dice, back to COT, climbed the stairs overlooking downtown trying to locate the group. In the distance, I saw a blinking light. I quickly shuffled to catch up to them.
Crystal Lake had things under control by taking over for my misstep. He continued the Q with a backwards walk up the hill and we continue the ruck around the post office and back to COT.
Thankful for the group and the leaders who step up when needed.

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Grok lays it out

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Warm-Up (5 minutes)
• Kettlebell Halo: 10 reps per side (circle kettlebell around head, keeping core engaged).
• Goblet Squat Hold: 30 seconds (hold kettlebell by horns at chest, squat low, keep back straight).
• Single-Arm Kettlebell Swing: 10 reps per arm (light swings to warm up hips and shoulders).
• Dynamic Hamstring Stretch with Kettlebell: 30 seconds (hold kettlebell, hinge at hips, extend one leg forward, alternate legs).
Main Circuit (35 minutes)
Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete the circuit 5 times (7 minutes per round). Focus on form to avoid injury.
1. Kettlebell Goblet Squat
• Hold kettlebell by horns at chest. Squat until thighs are parallel to ground, keeping chest up.
• Targets: Quads, glutes, core.
1. Single-Arm Kettlebell Swing (alternate arms each round)
• Hinge at hips, swing kettlebell to chest height using momentum from hips, not arms.
• Targets: Hamstrings, glutes, core, shoulders.
1. Kettlebell Thruster
• Hold kettlebell at chest, squat, then explosively stand and press kettlebell overhead.
• Targets: Full body (legs, shoulders, core).
1. Kettlebell Single-Leg Romanian Deadlift (alternate legs each round)
• Hold kettlebell in one hand, hinge at hips, extend opposite leg back, keep back straight.
• Targets: Hamstrings, glutes, balance.
1. Kettlebell Figure-8
• Pass kettlebell between legs in a figure-8 pattern, like dribbling a basketball, keeping core tight.
• Targets: Core, coordination, shoulders.
1. Kettlebell Push-Up with Row (kettlebell on ground)
• Perform a push-up with one hand on kettlebell, then row kettlebell with same hand. Alternate sides.
• Targets: Chest, back, arms, core.
1. Kettlebell Russian Twist (seated)
• Sit with knees bent, feet off ground, hold kettlebell, twist side to side.
• Targets: Obliques, core.
Cooldown (5 minutes)
• Kettlebell Arm Bar Stretch: 1 minute per side (lie on side, hold kettlebell overhead, stretch shoulder and thoracic spine).
• Seated Hamstring Stretch with Kettlebell: 1 minute (sit, extend legs, place kettlebell on ground, reach forward).
• Deep Squat Hold with Kettlebell: 1 minute (hold kettlebell at chest, sit in deep squat, focus on breathing).
• Child’s Pose with Kettlebell: 1 minute (place kettlebell in front, extend arms, rest forehead near ground).

ANNOUNCEMENTS:
AMRAP 4 Autism
Convergence
COT:
Addiction
Mental health
Marriage

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Tour de parking lot

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WARMUP:
SSH
Imp Walker
Hillbilly Walker
Low slow squat
Merkin
BROGA

THE THANG:
Bear crawl Merkin compound
Stair run ab gauntlet
Bear crawl CCD compound
Dora
Slam ball
Jump rope
Dips
Overhead press
2 sets and switch

MARY:
None
ANNOUNCEMENTS:
Bethel Men
Amrap for autism
COT:
Marriages
Kid changes and moving in school

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Birthday Beatdown

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WARMUP:
SSH
Merkins
Windmill
Mosey to the bottom of the hill
THE THANG:
PAX divided into two groups at bottom of hill
One PAX from each group run to top of hill and back – pick up a partner and carry them to top of hill. Both partners run back down hill and each carries another PAX up the hill. Repeat until all PAX have been carried. LEAVE NO MAN WHERE YOU FOUND HIM.

Mosey to football field for birthday board of pain:

Run the yardage and back to goal line to complete the listed exercise and number of reps:

10 yards, 50SSH
20 yards, 50 LBC
30 yards, 50 high knees
40 yards, 50 American hammers
50 yards, 50 shoulder taps
60 yards, 34 squats
70 yards, 34 merkins
80 yards, 34 mountain climbers
90 yards, 34 plank jacks
100 yards, 34 burpees.

Go back down ladder with remaining time.

Mosey back to COT

MARY: <@U08LV4RBAB0> learned to count
ANNOUNCEMENTS: pizza night with <@U061P7HUFRR> on Thursday
COT: yes

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small but mighty

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WARMUP: Mosey, WM, Moroccan, imperial, merkins, downward dog, honey mooner.
THE THANG: 3 x 15 curls, triceps, one arm overhead press 3 man makers, lap 3×15 kettle merkeins, goblins squats, flutters w press 3 man makers lap 3×15 LBCs w bell, dead lifts, halo 3 man makers lap 3×15 around the world, american hammers kb swings half lap lunges half lap jog.
MARY: box cutters, lbc,s
ANNOUNCEMENTS: canoli run
COT: prayers for the shooting victims at FSU

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Hardwood Sighting and 24 Islands of Fun

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F3 Lazarus Bootcamp – 4/17/25

Warmup:
SSH
Imperial Walker
Windmill
Hillbilly Walker
Cherry Picker
Merlin
Peter Parker’s

The Thang:
24 Islands of Fun
Do 12 reps at each parking lot island of the exercise below. There are 3 rows of islands, 8 per row, 24 total.

Modes of Transportation
1st row – Crab Walk
2nd row – Bear Crawl
3rd row – Lunge Walk

1. Squats
2. Merkins
3. Big boy sit-ups
4. Calf raises
5. Hello Dollys
6. Burpees
7. Flutters
8. Shoulder taps
9. American hammers
10. Carolina Dry Docks
11. V-Ups
12. Dips
13. Mtn Climbers
14. OH Raises
15. Derkins
16. Low slow squats
17. Plank Jacks
18. Bobby Hurleys
19. LBCs
20. Lunges
21. Box Cutters
22. Seal Jacks
23. Diamond Merkins
24. Jump Squats

Play Black Betty – Ram Jam
Plank it out, merkin everytime they say Bam a Lam

Mary:
Hello Dolly
American Hammers

ANNOUNCEMENTS:
COT:

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Hold it like if your kid

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WARMUP: SSH, Merkins, shoulder taps, wind mills,
THE THANG: series of mostly upper body exercises with the KB on reps of 60s (see picture). After every exercise PAX has to walk to the top of the hill with the KB and back. Bonus: during the whole routine never let the bell touch the floor, hold like if was your kid.
MARY:
ANNOUNCEMENTS:
COT:

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Circuit of pain & impossible mile

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WARMUP:
– Moroccan night club
– Imperial walker
– Cherry picker
THE THANG:
Circuit of pain round 1 – 60s exercise with 20s rest – 12 stations
– Dips
– Merkin
– Plank Jack
– Mountain Climbers
– Jump rope
– Goblet Squats
– Side straddle hop
– Flutter kick
– American Hammer
– Shoulder taps
– Step ups with 2x25lbs dumbbells

Run 1 lap

Circuit of pain round 2- 30 exercise with 30s rest – 12 stations
– Dips
– Merkin
– Plank Jack
– Mountain Climbers
– Jump rope
– Goblet Squats
– Side straddle hop
– Flutter kick
– American Hammer
– Shoulder taps
– Step ups with 2x25lbs dumbbells

Impossible Mile
– one partner runs while the other does burpees with hop
– Made it around 1/2 the carline / parking lot

MARY:
ANNOUNCEMENTS:
– cannoli run May 17th
COT:

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Lazarus

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WARMUP: 10 side straddle hops
10 slow low squats
10 windmills

THE THANG: started running in parking lot moving towards Red Stone theatre, Dosie Dough on left side then right side Dosie Dough. Running for a quarter mile then stopping for Bear Crawling for 100 feet. Running, stop for Mile Tysons, running, used outside patio chairs for
Dips, and step ups 10 each, running to paved hill for Bear crawls and 3 burpees, rinse and repeat 2 times over. Running quarter of a mile to back parking lot of theater, for tire flip, flipping a tire earned Pak 3 burpees, ran back to COT. Started with 12 finished with 12
MARY:
ANNOUNCEMENTS: Fast Five Saturday @ 3
COT: prayers and praise from all F3 members

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