WARMUP: Merkins, Side straddle Hop, low slow squat
THE THANG: Ran all of Spring Field campus with multiple pain stations and lots of steps ( Dips, 3 burpees, Bear crawl, with 3 Merkins stopping at each cone, and finishing with 10 Side straddle hops and 6 bomb :bomb: jacks. Ran 3+ Miles
MARY:
ANNOUNCEMENTS: check slack
COT: prayer and praise for family and F3
WARMUP:
– SSH
– Imperial Walker
– Hillbilly Walker
– Yoga
– Mountain Climber
– Peter Parker
– https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
THE THANG: Different Sets
1. Ballistic Rows & Boxer Squat
1. Reps: 6, 8, 10, 12
1. Burpee on the Bell, Double Hand Clean, Goblet Squat
1. Reps: 1, 2, 3, 4, 5
1. Swing, American Swing, Goblet Squat
1. Reps: 1, 2, 3, 4, 5, 4, 3, 2, 1
1. Goblet Squat, Reverse Lunge each Leg
1. Reps: 1, 2, 3, 4, 5, 6
2. in between reps one PAX tossed a 60lb sandball over their shoulder
1. Burpee Snatches
1. 5 each arm
Sometimes we ran a lap between rounds
MARY: Flutters
ANNOUNCEMENTS: Dam2Dam Fundraising will kick off soon
COT: F3 is an organization open to all men with no specific faith component, but as a Christian, I offered up a Christian prayer.
– Partner Bear crawls and running.
– nuR uphill
– bball court legs: squat variety and lunge walk
– Life’s a bench: chest and upper body burner
– Jailbreak
– Mary
Parking Lot Coffee (PLC) post-COT
Warm-up (5 minutes)
– SSH: 1 minute
– Arm circles: 1 minute
– Bodyweight squats: 1 minute
– High knees: 1 minute
– Mountain climbers: 1 minute
Main Workout (35 minutes)
– Kettlebell swings: 1 minute
– Goblet squats: 1 minute
– Kettlebell deadlifts: 1 minute
– Kettlebell lunges (alternating legs): 1 minute
– Kettlebell clean and press: 1 minute
– Russian twists with kettlebell: 1 minute
– Kettlebell halos: 1 minute
– Rest: 30 to 60 seconds
Repeat the Main Workout circuit for a total of 3 rounds.
Cool Down (5 minutes)
– Stretching: 5 minutes
WARMUP: Hold plank while we remember SSgt TJ Dudley
THE THANG:
Murph-ish style Dora, Cindy played a 3rd wheel the whole workout
– 100 pulls up, high knees with Cindy overhead
– 200 merks, farmers carry up the hill and leave it, run back; partner brings it back
– 300 squats; same thing with Cindy and hill
– Laps around the playground: partner overhead carries Cindy while partner runs the lap, trade places when partner catches up: 10 laps
COT
WARMUP: Yes, these are important
THE THANG: Stolen from Old Bay: https://f3thefort.com/2024/02/02/countdown-from-50-bear-crawls/
Although I think Big Boys are dumb, so we did flutters instead
Start on west side behind Lowes: 50 Merkins
Run (with short bear crawl) to east side – 45 squats
Run (with short bear crawl) back to west side – 40 LBCs
East side – 35 CCDs
West side – 30 Lunges
East side – 25 big boy sit-ups flutters
West side – 20 wide-arm merkins
East side – 15 bomb jacks
West side – 10 American Hammers
East side – 5 burpees
MARY: not really. We did do some mobility work at the Tesla Chargers.
NMM: Listen, the crew that showed up today outclassed me by miles on many levels. It was an honor to lead. I hope that by continuing to associate with men like these PAX, I can become a better version of myself. Keep posting!
WARMUP: Mosey to theater parking lot for COP (SSH, fast LSS, reverse lunges, moroccan night clubs, mountain climbers)
THE THANG: Start with mini-4 corners with lunge walk and bear crawls in theater parking lot, mosey to road to Red Stone, mosey to first traffic circle doing 10 merkins at every 2nd street light. At circle do 3-legged starfish with 10 squats, 10 bobby hurleys, 10 dry docks, paying a toll of 1 burpee every time returning to the circle. Mosey back toward COT alternating karaokes, backwards run and run at every street light.
MARY: Circled up for peter parkers, parker peters, down dog, calf stretch, runners stretch, and of course, shavasana (or “have a nice day” as we say in Waxhaw).
Great to see the new Pax coming back. Keep it up guys. Missed you , wishing you a speedy recovery.
WARMUP: Stretching and slow warmup
THE THANG: It was a simple Dora venue with 1 pax running the loop with sandbag while your partner did the exercise. , , , , , and started with some stretching and warm up followed by far too many merkins, bbs, curls, flutter press, overhead press, squats and LBCs. Didn’t know we could count so high.
MARY: Cool down was LBCs, Freddy Mercury’s and some pax led Mary’s. Thank you to all the guys who showed up and encouraged me.
ANNOUNCEMENTS: Read your newsletter
COT: Pray for families and marriages.
WARMUP: Yes
THE THANG:
4 Corners Circuit/4 Stations/5 Exercises Each Station
Run a Lap After Finishing Each Station (after carry)
Transport KB Between Each Station With Carry/Exercise
Station 1:
Goblet Squat x 20
OH Press x 20 (L/R)
Merkin x 20
American Hammer x 20 (L/R)
OH Carry to Next Station
Station 2:
KB Swing x 20
Bent Row x 20 (L/R)
Mountain Climber x 20 (L/R)
KB Side Bend x 20 (L/R)
Suitcase Carry to Next Station
Station 3:
Lunges x 20 (L/R)
Curls x 20
Burpees x 20
KB Around the World x 20
Murder Bunny to Next Station
Station 4:
Deadlift x 20
Skull Crusher x 20
Plank Jacks x 20
KB Sit Up x 20
Goblet Shuffle to Next Station
Repeat until time
MARY: Yes
ANNOUNCEMENTS: Newsletter
COT: Yes
Pre-run with Rolloff
WARMUP: nope
THE THANG: majority went to trails, some went through downtown to complete part of the zipper, some rucked.
All made it back for CoT
MARY: nope
ANNOUNCEMENTS: newsletter
COT: yup