Tag: Drop Thrill

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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Countdown to Extinction

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WARMUP: motivator, IW, CP, WM.
THE THANG: Appetizer The-Violator to one end,  Cocaine-Bear-crawl back.

Thang#1: 1st  hill Dora: 1 pax jogs down, Nur Back to switch
• 50 Fisherman’s Calf Raises each
• 100 Merkins
• 200 Flutters
• 200 raise the roofs

#2:  clockwork inverted Rows – TRX 
1 pax Draws a card (five-K) -# = reps on TRX while everyone else follows a menu board AMRAP

Rest of pax does this….
Clubs: J-Q Seal Jacks, 
9-10-SSH, 
7-8-Smurf-Jacks, 
5-6-Bomb-Jacks 

Spades: 
J-Q-LBC’s, 
9-10-Gas-Pumpers, 
7-8-Big-Boiz
5-6-hello ladies

Hearts:
 J-Q-Flying Squirrels, 
9-10–Burpees
7-8-Kraken Burpees,
5-6-Calimari/Krakens

Diamonds: 
J-Q-good a.m., 
9-10 – calf raises,
7-8– Lt. Dan,
5-6-Lt. Dan-Ono

MARY: w/in Weinke
ANNOUNCEMENTS: read your newsletter, Bethel

COT: prayers lifted for safe travels, patience and presence with family, coping with aging loved ones.

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Leadership is a Decision

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Five warmed up fast this chilly morning at Snake Pit. Here’s what we did:

WARMUP:
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Plank Jacks (IC)
– 10 Mountain Climbers (IC)
– Jog to the last island and back

THE THANG:
Do the exercise, jog down to the last island and back. Add the next exercise. Repeat.
– 10 Goblet Squats (120 total)
– Add 10 Curls (110 total)
– Add 10 Calf Raises (100 total)
– Add 10 American Hammers (90 total)
– Add 10 Skull Crushers (80 total)
– Add 10 Flutters with a Press (70 total)
– Add 10 Pull Throughs (60 total)
– Add 10 Swings (50 total)
– Add 10 Lunges (40 total)
– Add 10 John Deere’s (30 total)
– Add 10 Sit-up to Press (20 total)
– Add 10 Manmakers (10 total)

NMM
Leadership is not a title, rank, or job description – it is a decision. People spend their entire careers trying to have a seat at the “leadership” table. It’s not a position to hold but a decision to put other people first. Thank you men for being the leaders our community needs.

Aye!
IJ

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12 reverse ladder

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WARMUP:
1. Arm Circle
2. Imperial Walker
3. Windmill
THE THANG:
– 4 corners -> 3 exercises each corner. Starting with 12 reps each and working down
– Good discussion at each station. Talked about the good and the bad of 2025 and what improvements we are working on for 2026. Spent time getting to know each other better.
MARY:
ANNOUNCEMENTS:
– Dam to Dam Series
– Bethel Men’s Shelter
COT:

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Boxing Day ?

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WARMUP: windmills, SSH, IW’s, Plank, Up Dog, Down Dog, Merkins, Mosey w some shuffles and butt kickers.
THE THANG: 3 rounds of Merkins, Big Boys, Squats, Dips, Bobby Hurleys, Hammers and Derkins. Mosey around Lowe’s. 3 reps- 25/10/5.
Dora – 150. -LBCs 100 – Lunges 50- Hand Release Merkins 25 – Burpees.
MARY: nope
ANNOUNCEMENTS: Bethel, Hangin w Stang
COT: continued prayers for Geronimo. Several others lifting up those dealing w health, grief, patience.

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Eve of the Lord’s birth – convergence

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WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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8 Days Till Christmas

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WARMUP: Side Straddle Hops, Windmills, Moroccan Night Club.
THE THANG: 5 Burpees, Over Head Press (20), 5 Burpees, Curls (25), LBC’S (30) Hello Dolly’s (20), Goblet Squats (20), Incline Merkins (20), KB Swings (25), Dips (20), Single Arm Rows Left (10) Right (10).
MARY: LBC’S 10 Hello Dolly’s 10.
ANNOUNCEMENTS: Break The Dam Series January 31st 2026.
COT: Prayers went up for Teddy and his family and Harry Carry for his ankle and shoulder.

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