WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
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!
Warmup
SSH
Imp Walkers
HB Walkers
Low slow squat
Merkin
Broga
Bear crawl Indian run – 6 does 5 flutters
Subdivisions
Cocaine bear crawls
Lunge Walk
Compounding SSH
Duck Walk with compounding squats
Dora
50 CDD
75 SSH
100 Big Boys
125 Flutters
Card Draw Wild Card Mary
COT
Announcements
Break the Dam
Prayers and praises
Family
Patience
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.
Warm-Up:
SSH – 20 IC
Imperial Walkers – 20 IC
Windmills – 10 IC
Moroccan NC – 10 IC
Strawberry Pickers – 10 IC
Quick mosey around parking lot
Cheese Shredder
Thang 1:
Set 4 corners ~ Stay together with the HIMs in your corner throughout the exercises and mosey between each corner. 2 Rounds
Cone 1 – 15 Burpees
Cone 2 – 15 Squats
Cone 3 – 15 Carolina Dry Docks
Cone 4 – 15 Jump Squats
Thang 2:
Four Light Poles ~ Mosey between light poles. 3 Rounds.
Light Pole 1 – 10 Merkins
Light Pole 2 – 20 LBCs
Light Pole 3 – 30 Lunges Total
Light Pole 4 – 40 Mountain Climbers Total
Thang 3:
Eleven’s
Mosey up and down.
At bottom: Diamond Merkins
At top: Big Boy Sit-Ups
Mary:
American Hammers – 15 IC
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
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:
Warmup Exercises were done then we moseyed to the bottom lot.
THE THANG:
Four Corners Escalator
Corner 1: 10 SSH
Run to corner 2
Corner 2: 10 SSH, 20 CDD
Run to corner 3
Corner 3: 10 SSH, 20 CDD, 30 Squats
Run to corner 4
Corner 4: 10 SSH, 20 CDD, 30 Squats, 40 LBCs
Ran to corner 1 then back to 4 to go down the escalator.
Merkin Clock
A broken clock was drawn on the ground. Using cards each pax selected a card and became the timer. Staying in the plank position they performed merkins around the clock. 1 merkin at 1, 2 merkins at 2, 3 merkins at 3 and so on. Stopping at the number on the card. Other pax did the exercise on the card until the timer stopped.
Numbered Cards were 6 to 10.
Jacks = 11
Queens = 12
Kings = 1 – full rotation of clock stopping at 1
Ace = All pax perform 100 reps of exercise on the card.
2 round were completed
Moseyed back to flag for COT
MARY: NO TIME
ANNOUNCEMENTS AND PRAYERS WERE SAID.
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.
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:
WARMUP: NA
THE THANG: Rucked ~3miles
MARY: NA
ANNOUNCEMENTS: NA
COT: Yeah