Tag: fishstix

BOAPS for the win

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WARMUP:
Quick mosey
SSH
Windmill
Low slow squat
But kickers
Karaoke
Toy soldiers
Inch worm merkins
Soccer hips

THE THANG:
Handed off to Spider-Man for a terrible idea

Mosey to back hill
Start at bottom and run up one side to first tree do one burpee
Run down and go up the other side to same tree for 2 merkins
Run back down and up the other side to the second tree for 2 burpees. Then back down and up the other side for 4 merkins.
Repeat this until we got to 10 burpees and 20 merkins.

Once we were smoked YHC took back over and we moseyed down to the back side of the baseball fields for some ab work.

On your six with feet on the wall
Big boy sit up
Pretzel right side
Pretzel left side
Penguin
Wall taps focusing on keeping core tight

Finished with a round of dirty Myrtle

Mosey to COT for some Broga and Superman’s
MARY:
ANNOUNCEMENTS:
COT:
A lot was shared and this is what makes F3 special. I appreciate everyone of the men that stood in the circle this morning as I shared my struggles. Don’t go through this alone.

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What she said

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WARMUP:
THE THANG: 10+3 got Hived as I visited the DMZ and gave a KB lesson.
– <@U05RN7GSDLH> , <@U0904HV02BY> , and <@U05K5D10AG6> rucked it out. I believe that most of the world’s problems got solved, but as capitalists, you’ll have to pay to find out the answers.
– <@U03B9G9BXJM> came dressed for a chilly golf outing, complete with puffy jacket. Guys gave him a lot of crap, but they don’t have sensitive nipples, so they don’t get it.
– <@UGU3XR5RP> was in typical form. That means it was a non-stop stream of working hard at both the exercises and giving me a hard time.
– <@U087NCUTMPT> has HCed to bringing an additional 50 lb KB to the Hive from now on for those who are interested. So… no one.
– <@U19FA0Q8Z> is a grown-ass man. NOT a grown ass-man. Hyphens matter.
– <@UGYDCTRST> gave me a normal fist bump at the end, and after checking his temp (rectally, of course) to make sure he wasn’t ill, he recognized where he went off the rails and gave me the normal Slash treatment.
– <@U5DBBKTE0> was the standard and helped us with our form. That was the focus this morning, doing the right things the right way. When that’s the theme, he’s the go to.
– <@U0A25GTDDEJ> has his foot on the accelerator. But he’s not redlining yet. He wins the Helmet award for my favorite guy that had his VQ this week at Ring of Badgers (Fire).
– <@U06P97NSX17> was the sole representative from the Gaggle of Degenerates. Especially since the King of the Degenerates (<@USBP08L1G>) was occupied elsewhere.
– <@U5DKASDQU> was the WarDaddy today (see previous bullet as to why). On a side note, his new retirement gig is developing lesson plans for a new Minnesota Quality Learing Center franchise he’s opening on the WestSide.

This report is true and is able to be copied and pasted into the /slackblast by any man who wants those stats bumped up.
MARY:
ANNOUNCEMENTS:
COT:

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Minnow Party

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Lots of people showed up, unfortunately they got me on Q. Original plan was to run with merkins to Riverview elementary school, but with so many pax I decided to stay local. Plan was to run around town with Jack Webb. We began with five merkins and twenty overhead claps. Twelve stops around town increasing the rep counts by one and four respectively. Added some additional exercises (Squats, lunges, calf raises) while we waited for the six to arrive.
Total count: 126 merkins, 504 overhead claps.
we had time for a pairing sprint up the Massey hill.

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The Straw

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Bell+ruck+sandbag
WARMUP: move to the back of the school
Drop the sandbag, keep ruck on
15 swings
5 merkins
5 squats
15 swings
4 merkins
4 squats
Etc.

THE THANG:
Leave the bell
Bear crawl back to the bag
Carry to get the bell
5 clean and press with bell

Move further around the school
5 clean and press with bag

Carry all further around the school
Drop bag continue with bell
Leave bell
Bear crawl back to the bag
Lunge walk in called steps (L/R) back to the bell

Head toward COT

Run a lap slick

MARY: 45 burpees

ANNOUNCEMENTS:
Q Source @ Dunkin’ (Disruption)
Break the Dam on 1/31

COT: :white_check_mark:

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Prison Squats

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WARMUP: Run to hill @Gold Hill Elementary and did 15 SSH
THE THANG: 10 prisoner squats 10 big boys 10 merkins at every light pole up hit every light pole down w each 3 set exercise.
MARY: running back to COT
ANNOUNCEMENTS: Dam Bar, boat show per Mark Nestle
COT: what happens stays

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Closeout 2025 before opening 2026

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WARMUP: SSH, MCs, Parker Peter, Peter Parker, Plank, L/R planks,. Mosey to back parking lot, cariaco
THE THANG: Muster on the grassy patch in back parking lot where we started, left, and returned a few times. Running took us to the south wall of HT, the tire shop and the north wall of HT in between stops at the grass. Pax fit 100 burpees into the workout in doses of 10. Other fun included bear crawl, crawl bear, crab walks, lunges, various flavors of Mary, and it was all topped off with suicides.
MARY: Included along the way
ANNOUNCEMENTS: New name of HT workouts Wed/Fri is The Forge! also encouragement to register for Break the Dam run on 1/31, plus 8-blocker on Jan 3rd at Panera
COT: Encouragement for pax to bring some closure to 2025 before starting 2026 by reviewing photos on their phone from Thanksgiving through Christmas period. This practice always grounds me and give me perspective. It especially deflates anxious thinking/feeling about future and various regrets/shame by providing a very real and visible depiction of the true blessings and joy in my life.

Thanks for the invite Miyagi! Carry on with your mission of forging HIM!

#KeepPosting

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Pyramid on a string

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3 started out “bad idea” Saturday with a pre-run at 530. Rolloff shot for the stars (collusseum) and landed on the moon (IR). Fishstix decided a pre- ruck would be in his best interest (expected the Q to bring a moderate).

Rain started picking up right at 630

WARMUP: disclaimer and yog up near pullup bars. Settle in under the cedar tree like a bunch of wild animals trying to stay out of the rain. IC exercises including 16 reps of SSH, WM, IW, MNC, Shoulder taps, Mtn Climbers

THE THANG: Run to windjammer park and back with stops every 1/4 mile for squats and merkins – pyramid style. Al Gore until 6 gets in then begin exercises reps- 5, 10, 15, 20, 25, 30, 30, 25, 20, 15, 10, 5

Added 10 burpees at windjammer park for good measure

MARY: more burpees, MNC, IWs etc

ANNOUNCEMENTS: newsletter

COT: yup

Lots of 6-7 references this morning – fishstix is wondering what the kids are gonna do when they learn about 6-9. It was that kind of morning…

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Leg-Heavy, Imagine That

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WARMUP: Run the entirety of the larger Teeter/Stockade lot then NUR up and back the main straightaway.
THE THANG: Run to the circle at Stockbridge at the entrance to the apartments.
25 Squats & 25 Peter Parkers I/C
Run to Grant Farm Drive (past the next apartment circle)
25 half-squats (top of the squat) & 25 Flutters (I/C)
Lunge walk up the hill to the fire department
25 half-squats (bottom of the squat) & 25 American Hammers (I/C)
Run to HWY 160 and turn right to Stockbridge and into Grace Church
25 Straight-Leg Dead Lifts & 25 Leg Lifts
Reverse lunge walk length of parking lot & forward lunge walk back.
Run this parking lot twice and 25 V-Ups at the end.
Run back to COT.

MARY: See above
ANNOUNCEMENTS:
COT: 5th Core Principle

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Crossroads Between 2025 and 2026

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10 Minnows, 2 runners (BassOMatic, Wegmans), 1 rucker w nutsniffer (Cake Boss and Jarvis)
WARMUP: Nah
THE THANG:
Mosey on over to the corner of Academy and Withers, via Main to Confederate. Academy and Withers is the start point of The Crossroads workout:
– Up the hill on Withers to the parking lot at the top of the hill. 10 Merkins and 15 2ct mountain climbers
– Back down to start point, then 1 burpee
– Down Academy towards Fort Mill Church of God. Stop at the student ministry building. 10 Merkins, 15 LSS
– Back to start point, 1 burpee
– Up Withers to corner at Confederate, 10 merkins and 15 LBC
– Back to start point, 1 burpee
– Down Academy to corner near Main, 10 merkins and 15 2ct fullter
– Back to start point, 1 burpee
– Rinse and repeat, adding 1 burpee each round
– Everyone got through 3 complete rounds, some hard chargers started on a 4th
– Back to COT
Total count:
3 miles even, at least 24 burpees (some did extra, starting round 4), and minimum of 120 merkins, 45 MC, 45 LSS, 45 LBC, 45 2-ct flutters.
MARY: almost 2 minutes worth
ANNOUNCEMENTS:
LAST MINNOW POND WORKOUT! Will be rebranded as Block Party, but will still be at same location, same day of the week, same time, and same format (running w pain stations). I will still be site Q.
COT:
Happy New Year! Went around the COT, asked everyone 1. what were they most thankful for in 2025; 2. What about 2025 that they were glad it is over and gone; and 3. What are they looking forward to in 2026. A lot of great candor in the COT regarding this. THIS is what the COT is all about!

Take what you are getting out of F3, how it has helped make you better in whatever ways, and try your best to pay it forward and spread it. Take the positive ripple effects it has had in your life and continue to make more positive ripple effects, eventually all those ripples will cover oceans. Someone may see what you are doing, how you are becoming a better person, and may want a part of that for themselves. If you can EH them into F3, great, but at the least be a positive impact on them. It may be all they need to push themselves out of their situations and into something better.

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BRR prep Hill repeats

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WARMUP: mosey to bank Moroccan night club, cherry pickers, windmill, downward dog, honey mooner
THE THANG: hill repeats with 4 station 1st 10 x merkins, 10 flutters, 2nd 10 x merkins 10 box cutters, 3rd 10 wide arm merkins, 10 freddy mercurial, 4 10 x lbc 10 x squats. Last hill indian run last man 3 merkins
MARY: none
ANNOUNCEMENTS: bethel, 8 blocker on Saturday
COT: thankful for opportunity

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