THE THANG: Ran out to Whites Rd then down to Waterside through 1, 2, or 3 roundabouts and back.
COT: yes, we circled and we trusted
WARMUP: Abe Vigoda, Arm Circles, Cherry Pickers, Downward Dog, Honeymooners, Pideon Stretch
THE THANG: Mosey to Pain Station #1 in front of Hotel. F3 cards focused on arms. Pick a card and tell Pax how & when you were introduced to F3, who HCd you and where did you 1st post. Mosey to pain station #2 located in Epic Chophouse's parking lot. Cardio. Mosey to pain station behind Smashburger for Legs. Mosey to pain station 4 at Napa's loading dock. Arms. Rinse & repeat. Each HIM had the opportunity to let the PAX know their 1st experience in the Gloom!
MARY: Freddy Mercury, heel touches, leg lifts
ANNOUNCEMENTS: Bethel Men's Shelter, Independence Day Convergence,
COT: The Pirate, Families
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
WARMUP: multiple 10 count warmups
THE THANG: 4 corners hit upper, lower and core body work at each stop
MARY:
ANNOUNCEMENTS: bethel men’s shelter, CRI out workday Aug 1st,
COT: prayers for minuteman’s mother in law, marriages and kids
WARMUP: mosey with stops for some exercises
THE THANG: 11’s
11 stations 3 levels each level had accumulating exercise moves 10 reps each
Run down hill for 11 merkins and run back
Hard spring g to finish
MARY: gas pumpers
ANNOUNCEMENTS: read newsletter
COT:
Twister was there
Shady and Jekyll ran
Barry complaint it was too hot
WARMUP:
Mosey little loop to fire pit and back with butt kickers, high knees, karaokes, toy soldiers.
Then windmills, Moroccans, Cherry pickers
THE THANG:
Each stone block bench had an index card with 2 exercises/card. One pax would best crawl out, grab a card, then bear crawl back.
Meanwhile, other pax did an exercise, which varied from Al Gore, plank, side plank, burpees, SSHs.
Once the pax returned with the card, all pax did the two exercises OYO. Rep count always 25 of each
These included:
MARY:
throughout
ANNOUNCEMENTS:
Bethel, trout to trout, hog and coyote, read your newsletter
COT:
Daughter of family friend’s healing, jobs, doing hard things as life demands
WARMUP: A few exercises in the parking lot after letting the Birds fly free in honor of Super G, who missed out on this adventure due to work travel.
THE THANG: The weinke featured 3 running options and a related exercise count of high, med, or low # based on the running route selected by each pax.
Route 1 — run loop around the bandshell (short, flat run + High rep count)
Route 2 — run to stop sign at Ardrey St and back (moderate hill, longest run + Med rep count)
Route 3 — run to top of Stairway to Heaven and back (steep hill + Low rep count)
Three rounds for each exercise and pax can take any combination of routes + related reps, doing the exercise at the end of each route.
Exercise 1 – Monkey Humpers
Exercise 2 – Flutters
Exercise 3 – Merkins
Exercise 4 – Shoulder Taps
Exercise 5 – Sumo Squats
Exercise 6 – Burpees (in honor of Super G, inspired by the Q Whisperer Minuteman)
ANNOUNCEMENTS: Bethel Men's Shelter July 2nd
COT: Pax pushed themselves hard today (and each other) in very swampy weather conditions!
Amid the suck, we bantered about the realities of an endlessly chattering mind that sometimes takes over the human (inspired by a country song by Jimmie Dale Gilmore called "My Mind Has A Mind Of Its Own". This happens to all of us, because we're human. We're made this way. In the words of Pusher "People Suck" and that includes all of us. We're also glorious sons made in the image of our Creator. So, don't wallow in the "I suck" headspace. Apologize where needed. Learn from mistakes. And just shake the voices and get moving again. Yes, you suck, AND you're amazing. Live into your amazingness and don't get stuck in the suck!
Thanks for the Q invite Minuteman and thanks to the pax for the terrific effort!
#KeepPosting
WARMUP: we don't need no stinkin warmup
THE THANG:
This workout is based on the Miracle Mile routine.
Base exercises at each station:
Big Boys
Merkins
Burpees
Monkey Humpers
1st station – amphitheater – 1 rep each
2nd station – White/Ardrey – 2 reps each
3rd station – playground – 3 reps each
4th station – White/Sidney Johnson – 4 reps each
5th station – Sidney Johnson/Looms – 5 reps each
6th station – restrooms – 6 reps each
7th station – amphitheater – 7 reps each, plus wall sits/bomb jacks
8th station – White/Ardrey – 8 reps each, plus 25 shoulder presses
9th station – playground – 9 reps each, plus 25 dips
10th station – White/Sidney Johnson – 8 reps each (audible – begin reverse Fibonacci countdown), plus 25 gas humpers
11th station – Sidney Johnson/Looms – 5 reps each, plus 25 overhead claps
Mosey to Calhoun gazebo
Group 1 – bear crawl or lunge to tractor in the parking lot, Nur back to start
Group 2 – Curb Alperts AMRAP
Groups switch places
Next round – shoulder taps AMRAP
Next round – dips AMRAP
Mosey to 12th station – restrooms – 3 reps each
Return to COT – some did 2 reps and 1 rep to close it out. The rest of us had enough at that point (who made up this workout, anyway?)
MARY: throughout
ANNOUNCEMENTS: Bethel, trash pick-up, and a July 4 convergence teaser
COT: prayers for family health, and a praise for family health as well, parental care, patience in marriage