WARMUP: Counting Practice
THE THANG: 11s
MARY: Kettlebell Hill
ANNOUNCEMENTS: Check Slack
COT: Thankful for health, family, children, anniversaries.
WARMUP:
THE THANG:
Partner Exercise
50 Sit-ups with Block Press
75 Diamond Merkins with Block
100 Flutter Kick with Block Press
75 Squats with Block
50 Tricep Extensions with Block
75 Curls with Block
Repeat
MARY:
ANNOUNCEMENTS:
COT:
We discussed…
"The joy is often found in the work you are avoiding"
"We suffer more in imagination than we do in reality"
"We have two ears and one mouth"
"It is impossible to learns what you already know"
"The trials we face will introduce us to our strengths"
WARMUP: yes
THE THANG: five rounds of pain
MARY: some
ANNOUNCEMENTS: bethel men’s shelter, meatloaf this week, sign up earlier
COT:
3 rounds of 3 exercises…
Lung-walk holds with sprinting…
3 rounds of 3 exercises…
Mary
WARMUP: Yep
THE THANG:
Move to parking lot:
Single Arm Deadlift
Clean
Squat and Press
Overhead hold and March
did 5 reps on the right,
then 5 on the left
We did some type of travel between round. I think we hit 4-ish rounds before we had to farmers carry back to COT
MARY: might have missed her pushing it to close to 0600
ANNOUNCEMENTS: yep
COT: was held
WARMUP:
Warmup
Dynamic Prep:
Kettlebell Activation:
THE THANG:
Structure: 3 Blocks (10 minutes each)
Format: Continuous work, minimal rest
Block 1: “Acceleration Phase” (10 mins)
AMRAP Circuit:
Block 2: “Power & Strength” (10 mins)
AMRAP Circuit:
Block 3: “Anchor Leg”
Descending Ladder (10 → 1):
After EACH round:
→ 50-yard Sprint
MARY:
Flutters & Flutters With Press
ANNOUNCEMENTS:
Bethel men’s
3x Widows
Mens Talk
COT: healing, Mental Health, Knowledge & Wisdom
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, IW, WM, HW, mosey and Broga
THE THANG: 3 circuits:
1st: Upper Body, 15 Merkins, CDD, 20 Shoulder Taps and 15 WAM x3
2nd: Lower Body, 15 LSS, 20 Lunges, 15 Jump Squats and 60 second wall sit x3
3rd: Core/other, 10 burpees, 20 Mt Climbers, flutters and Glut Bridges x3. Did modify burpees on round 2&3.
MARY: 10 6 count burpees
ANNOUNCEMENTS: Meatloaf at Bethel, Trash Pickup, lots of running opportunities.
COT: 5th core STK.
WARMUP: Skipped it
THE THANG: Bag of Burdens
One guy travels with sandbag the other 6 do AMRAP of the below.
Merkins
American Hammers
Squats
Flutter Kicks
Plank
LBC’s
Shoulder Taps
Cycle through 3x
Truck Tire
6pax lift the truck tire while one does burpees. Do a little traveling with the tire and get splashed with water.
Walls
Partner up. One pax does variations of wall sits the other does a variation of merkins
Double cindy carry farmers walk 100 yards and back. Swap with partner when you need help.
Dips
2nd F: HELP
Every man carried something heavy today. Every man eventually got relief when someone else took it. Life works the same way. The strongest men aren't the ones who carry everything alone. They're the ones humble enough to ask for help and mature enough to hear the truth when it's offered.
MARY: Dips
ANNOUNCEMENTS: NEWSLETTER
COT: 2nd F
WARMUP: yea, this is important
THE THANG:
MARY: last 5 min and we rotated who led
ANNOUNCEMENTS: newsletter
COT: There are lots of guys in our lives with their lights off. Just a shell of what they could be. You can see it at work, in your neighborhood, at church, your kid's school, the grocery store, in a restaurant, etc. They're cosplaying at being the men they were created to be. F3 isn't the only answer for them, but it's a pretty dang good one. Go EH!