Tag: Drop Thrill

BYOB – except the Q

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WARMUP: Cherry pickers / windmills / arm circles / Moroccan night club
THE THANG: mosey, shuffle, shuffle, mosey, plank, honeymooners, find your bell and prep for the circuit.
6 rounds
Devil halos x6
Alternate single rows x 6each
Dead Cleans x6
Goblet squats x6
Goblet alternate lunges x6 each
kB offset pushups x6 each

Farmers carry followed by kb squat cleans

1 minute high plank
30 seconds left plank
30 seconds right plank
30 seconds low plank

Finisher of 25 big boys
MARY: yes
ANNOUNCEMENTS: bethel, btd, d2d
COT: :pray:

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Latter Workout

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WARMUP: Side straddle hops, cherry pickers, windmill, hamsting stretch
THE THANG: 10X Each Exercise: K-Bell swings, goblet squats American K-Bell Swings, Calf Raises, Curls, Lungs L+R, Plank pull throughs, Sumo squat high pulls, Figure 8s, Merkins with K-Bell, American Hammers, Flutters w/press.
MARY: A Variety Of Leg lifts and hello dolly’s
ANNOUNCEMENTS: Read your news letter, Bethel Men’s shelter next Thursday from 5:30pm-7:30pm
COT: yes

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Basketball Legends

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WARMUP: “Tip -Off”
– Warm-Up “Tip-Off”
– Circle-up, all reps in cadence
– Side Stradel Hops-15
– Windmills-10
– Imperial Walkers-10
– Low Slow Squats (hold) 5
– Mountain Climbers 30
– 1 Burpee (Bobby Hurley & Merkins Alternative)
THE THANG:
Message: Kindness, in part, is noticing the guy on your left & right just like a fast break. Look out for each other today
Quarter 1 Fast Break/Full Court Press
Baseline- layup lunges 10 each leg
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Half Court-line jumps 25 and 25 Plank Jacks
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Free Throw Line- jump shot merkins
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Sideline – defensive slides
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Inside the Paint- Rebound Burpees (Bobby Hurley & Merkin Alternative) 5
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Quarter 2 Starting 5 Grinder
2 rounds
23 squats (Jordan)
24 merkins (Kobe)
33 big boy situps (Bird)
30 mountain climbers- (Curry)
21 Bonnie Blairs (Duncan)
Message: Great players make teammates better. Great men do the same at home and work

Halftime-Free Throws
Partner A: wall sit
Partner B: 20 shoulder taps, sprint to cone
Switch/ 4 times
Halftime talk: You never know what game someone else is playing (i.e. their life experience) Kindness and understanding are the easiest assists you’ll ever give another person

Quarter 3 Fast Break
Killer Knock Out-play for 8 minutes-If you get knocked out you must perform 10 merkins, 10 bobby Hurley’s, and 10 LBC’s before you can reenter the game. Keep track of how many knockouts you get, prize for the winner
Message: Leave no man behind, leave no man where you found him
Quarter 4 Buzzer Beater 45 seconds/15 seconds rest
American Hammer
Little Baby Crunches
Flutter Kicks
Hello Dolly
Plank Jacks
Flutter Kicks
Closing message: On a court, kindness may look like a pass, a pick for someone else so they can score, or picking a teammate off the ground. Off the court it is a text to check in with someone, forgiveness to those that might have wronged you in some way, patience with those that frustrate you, choose to be kind because kindness changes locker rooms, families and communities!
MARY:
ANNOUNCEMENTS:
COT:

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Death by the bell

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WARMUP: SSH, windmills, cherry pickers, merkins
THE THANG: Hill run, 3 rounds OYO 30 kb swings 20 goblet squats 10 merkins. 3 rounds OYO 25 kb swings 10 thrusters 20 min climbers. 3 rounds OYO 30 kb swings 15 curls 15 overhead tricep extensions. Finisher 100kb swings, 10 merkins at each break. Hill run with time remaining.
MARY:
ANNOUNCEMENTS:
COT:

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2026 Mental Battle WOD!

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Welcome to the F3 Mental Battle WOD of 2026!
This year our guest QIC (Q In Charge) is none other than HIM Bartman from F3 Junction (north of Sacramento, CA).
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The  Workout of the Day (WOD) is designed to remember a fallen friend of F3 Lexington, KY’s F3 Miyagi.  While March 25 is the date we commemorate, you are free to lead this workout any time in the month of March or even beyond.
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If you have any question about the F3 Mental Battle or the WOD, reach out to Drop Thrill on the Nation’s Slack channel or on Instagram/Facebook/X at @f3mentalbattle.
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Without further ado, let’s get to the WOD!
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No Oyo!
_

SEMICOLON

Welcome

Disclaimer
Mission
Credo

Five Core Principles

Warm-o-rama: (can vary based on the Q)

The Thang, Part 1 – SEMI (can be done as a Seven of Diamonds or Four Corners)
–Squirrel Splats (Merkin w/ Plank Jack as a 4-count) – 7
–Earl Fondas (A combination of the Sleeping Hillbilly and a Jane Fonda. You perform the exercise on a 4 count. First count is the upward motion of the Jane Fonda, second count is the downward motion, but you suspend your leg without touching the ground. The third count is bringing your leg up towards your chest and fourth count is extending the leg. Your leg will not touch the ground until the desired amount of reps are completed) – 14
–Mexican Jumping Bean Squats (Perform a full squat, then a hop or jump.) – 21
–Imperial Walkers – 28 (we did 2:1 to 14 for these)

The Thang, Part 2 – COLON (done Dora-style)
–Carolina Dry Docks x125
–Outlaws x 100 (Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them.)
–Low Country Crabs x75 (From the crab position (hands and feet, face up, back and bum off the ground), in cadence right hand up to touch left foot up, left hand up to touch right foot up.)
-One-Legged Burpees x50
–No Surrenders x25(Begin the no-surrender in the standing position with your hands locked behind your head and elbows pointing outward.4 count: 1.Go down on left knee, then 2. down on the right knee so now you’re on both knees. 3.Then stand back up on left leg then 4. up with the right leg. After half the desired reps, switch the starting leg so that you don’t favor one side.)

Mary: (can vary based on the Q)

COT: In writing, a semicolon is used when an author could have ended a sentence but chose to continue it instead. The mental health movement adopted this as a powerful metaphor.  The semicolon represents a moment when someone could have ended their story but chose to keep going.

Thus the semicolon can be used as a message of affirmation & solidarity w/ those who have dealt w/ suicide, depression, addiction, & other mental health issues.

If you are struggling, know that you are not alone; help is available. Reach out to someone. To reach the National Suicide Prevention Lifeline, call or text 988.

 

  • We encourage you to leave some time at the end of the workout or during COT to open up the group to discussions about mental health, suicide or any struggles the men or someone they know might have or are going through.
  • Thanks again to Bartman for this year’s WOD!
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High School Loops

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WARMUP: SSH, Merkins, Cherry Pickers, Yogging, Shuffles
THE THANG: Indian run to tennis courts, AMRAP 10 minute circuit of 20 step ups, 20 dips and 15 derkins. At the 10 minute mark hold a Dank (downward plank). Nur and mosey to front of school for 6 inches until 6 comes in. mosey to the band lot for 50 yd bear crawl then 50 yd lunge walk. Big boys OYO until 6 comes in. Mosey over to the wall for calf raise wall sits then balls-to-tha-wall. Afterwards run up the hill to the main road twice. First time 74% second AYG. mosey back to COT.
MARY: Missing
ANNOUNCEMENTS: Christmas Party, Break the Dam, Bethel, Newsletter
COT:

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Welcome to the jungle

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WARMUP: windmills/IW/HW
Arm circles/OH claps/phelps
SSH
THE THANG:

================================================================================
WORKOUT FORMAT: 7 Rounds x 4 Stations
Each station: 60 seconds work, 15 seconds transition
================================================================================

ROUND 1
Station 1: KB Overhead Press (alternating arms)
Station 2: Plank Shoulder Taps
Station 3: KB Goblet Squats
Station 4: Hammers

ROUND 2
Station 1: KB Halos (around head, alternating directions)
Station 2: Merkins
Station 3: KB Swings
Station 4: Superman’s

ROUND 3
Station 1: KB Front Raises (both arms)
Station 2: Shoulder Press
Station 3: KB Thrusters
Station 4: SSH

ROUND 4
Station 1: Curls
Station 2: Plank to Downward Dog
Station 3: KB Goblet Squats
Station 4: Freddy Mercuries

ROUND 5
Station 1: Snatches
Station 2: Diamond merkins
Station 3: LBCs
Station 4: V-ups (or tuck-ups)

ROUND 6
Station 1: KB Upright Rows
Station 2: wide arm merkins
Station 3: clean and press
Station 4: Plank Hold

ROUND 7 – BURNOUT
Station 1: Max Overhead Press
Station 2: Max Merkins
Station 3: Max Squats
Station 4: Max Big Boys

MARY: No time
ANNOUNCEMENTS: Dam to Dam, Bethel, read your newsletter
COT: indeed

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Don’t Stop

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WARMUP: We warmed up.

THE THANG: Headed to the light poles al did something similar to a suicide.

Repeat each exercise at each light pole going and coming back.

20 squats
20 SSH
20 raise the roof
20 lunges
20 merkins
20 imperial walkers
20 LBC
20 American hammers

MARY: 15 burpees! Go!

COT:

Thanks to everyone who posted and put in some sweat equity.

Prayers for all those mentioned.

Also prayers for me as I participate in the Mount Afton Challenge next Saturday to help with mental health.

My verse for the day to meditate on is…

“Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.”

‭‭Galatians‬ ‭6‬:‭9‬ ‭CSB‬‬

With that, The Thrill is gone!

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Old Man 80s Music

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Playlist: Amazon Music Playlist: “Snake Pit – Old Man 80s Music Etc”

WARMUP:
SSH, Imperial Walker, Moroccan Night Club, Merkins, LBC, Freddy Mercury (all in cadence)

THE THANG:
Format: AMRAP – AsManyRoundsAsPossible
Round 1:
50 reps – SSH
40 reps – KB Swings
30 reps – Mountain Climbers
20 reps – KB Swings
15 reps – Merkins
10 reps – KB Swings
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 2:
50 reps – SSH
40 reps – KB One Arm Row (rep count for each side)
30 reps – Mountain Climbers
20 reps – KB One Arm Row (rep count for each side)
15 reps – Merkins
10 reps – KB One Arm Row (rep count for each side)
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 3:
50 reps – SSH
40 reps – KB Goblet Squat
30 reps – Mountain Climbers
20 reps – KB Goblet Squat
15 reps – Merkins
10 reps – KB Goblet Squat
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 4 – KB One Arm Press (Do half of the reps on one side, half on the other)
Round 5 – KB Hip Halo
Round 6 – KB Curls (curl with both arms simultaneously)

We got to the very beginning of Round 6.

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Moderate +

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WARMUP:
– Windmill
– Side straddle hop
– Cherri picker
THE THANG:
1. DORA – Almost
1. 40 Burpees
2. 60 Merkins
3. 80 Squats
4. 100 LBCs
5. 120 Side Straddle Hop
1. 3 pain station – 5, 10, 15, 10 reps
1. Station 1
1. Mountain Climbers
2. Squat Jumps
3. Flutter Kits
1. Station 2
1. Side Straddle Hop
2. Donkey Kicks
3. Penguine
1. Station 3
1. Merkins
2. Plank Jacks
3. Should Taps
1. We explained the core principles and Mission of F3 during the workout
MARY:
ANNOUNCEMENTS:
– Break the Dam Jan 31st
– 8 Blocker
COT:

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