WARMUP: not on the books
THE THANG: run to Callahan Street and back
MARY: not enough time
ANNOUNCEMENTS: https://mailchi.mp/c5bc4e848d5d/lorrorq9g6-13584702
COT: was held
WARMUP: SSH, CASBAH #2s, IW,HW, Baby Arm Circles fed &back.
THE THANG: Squat Line Meat Grinder
Teams: 2 teams, 5 men per team
Space: Parking lot 40yd length
Gear:
• 2 identical stacks of 8 exercise cards (one per team)
• 1 sandbag per team 40 lb
Objective
First team to burn through their entire stack AND complete the final center-line sandbag pass wins.
Flow
1. Both teams start at their stack on opposite ends.
2. On “GO!” flip top card → whole team completes the written exercise together (same reps, no sandbagging).
3. As soon as the rep is done, the entire team sprints together to the center line.
4. Drop into a tight shoulder-to-shoulder wall squat (asses low, no one stands).
5. End man grabs the sandbag off the ground and the line passes it hand-to-hand all the way down and all the way back while staying in squat.
→ One full down-and-back = complete pass
1. When the pass is done, team sprints back together to their stack, flips next card, repeat.
2. After the last card is completed, team still runs to center ONE MORE TIME and does a final victory pass.
3. First team to finish that final pass wins.
Good move <@UN6PTD007> pulling a seasoned dodgeball move by sneakily leaving my team and switching to the other. Your team won handily.
Game 2: Russian Roulette Beatdown
Setup
• Distance: 30 yd
• 4 face-down cards at start line: 2 MOT, 2 MOVE
• Far end has the list posted:
MOT (Mode of Transportation)
1. Bear crawl
2. Nur
3. Run
4. Lunge walk
MOVE (Exercise at far end)
1. Burpees
2. Merkins
3. LBCs
4. Squats
Rules
1. One PAX at a time steps up and calls: “Number __ MOT and Number __ MOVE.”
2. Q flips the two cards.
3. All PAX immediately:
• Travel the distance using the drawn MOT
• Does the drawn MOVE at the far end (solo)
• Travel the distance back using the drawn MOT
1. Reshuffle and lay them again.
2. Next man picks.
Continue until time is called or every man has drawn at least once.
GAME 3: DORA
MARY: Yeah, we all called her at least once.
ANNOUNCEMENTS: review of F3 for FNG (@SmallCrabs). We got carried away and sorta skipped it.
COT: Prayers.
Stuck to Massey, loop the school and the TM hill, everyone got between 2-4 loops
WARMUP: variety
THE THANG:
4 corners of 11s
corner 1 10 Merkins
Lunge walk
Corner 2 1 LBC
bear crawl
Corner 3 10 Squats
NUR
Corner 4 1 Flutter
Run
Repeat 9-2-9-2 etc
Hip flexors
MARY: 5 mins of going around the circle
ANNOUNCEMENTS:
COT:
WARMUP: Yep. In cadence and everything
THE THANG:
String of Pearls
https://f3nation.com/post/super-21
Hit 3 miles
MARY:
Just a smidge
ANNOUNCEMENTS: Read your https://mailchi.mp/b8a57c9f78e2/lorrorq9g6-13584616
COT: Float Bridge joined us to break up his solo marathon training and then ran off into the horizon
WARMUP:
Prerun
THE THANG:
Neff Ct. To Dudley Dr. Left
Dudley Dr. To Felts Parkway Right
Felts Parkway To Kings Bottom Dr. Right
Kings Bottom Dr. To Callahan Rd. Left
Circle around to Kings Bottom and reverse the route.
MARY:
None needed
ANNOUNCEMENTS:
Newsletter
COT:
Show to know
WARMUP:
– 25 SSH
– 10 Windmills
– 15 Imperial Walkers
– 10 Moroccan Night Club
– Mosey 1 lap around the parking lot
THE THANG:
1. Improvement contest -> Record the results
1. 1 minute Merkins
2. 1 minute Big Boy Situps
3. 1 minute Shoulder taps
4. 1 minute Mountain Climbers
2. Big Mac Burn-off -> takes 2,000 merkins to burn off a Big Mac
– 7 rounds EMOM – 10 merkins then plank
3. Whopper Crunch -> takes 3,300 situps to burn off a Whopper
– 25 big boy situps
– 25 American Hammers
– Mosey 1 lap of the parking lot
– repeat
4,.Chick-fil-a Challenges -> burning off one spicey nugget, one spicy rep at a time.
– 25 Mountain Climbers
– 10 Shoulder taps
– 25 Mountain Climbers
– Mosey 1 lap of the parking lot
– Repeat
5. Sweet Tea-Spring -> 700 jumping for one glass of sweet tea
– 50 jumping jacks
– 25 squats
– Mosey 1 lap
– Repeat 2
MARY:
– 5 Burpees OYO
ANNOUNCEMENTS:
– Trash pickup Nov 1
– Massey blood drive Nov 1
– Beers for Beetus Nov 1
– Christmas Party Dec 12th
– Ruck and Roll – Dec 13th
– 4B’s – Nov 7th
– Charlotte Half Marathon – 11/15
– Family Care
– Bethel Men’s Shelter – Nov 6th
COT:
WARMUP: slight slowsy over to our first stop for some imperial walkers, hillbilly walkers, and low slow squats
THE THANG: got in about 3 miles with a couple of stops. Every ten mins we stopped and did an assortment of exercises between: merkins, squats, walkers, calf raises, curls, bent over rows and overhead carrys.
MARY:
Last 30 seconds we did calf raises, want able to get abs in that time.
ANNOUNCEMENTS: bourbon and bbq, highway clean up, bethels, and post golf tourney
COT: circle of trust
WARMUP: SSH-IC, 5-Burpees, ImpW-IC, 4-Burpees, cherry pickers-IC, 3 Burpee, HillW-IC, 2 Burpee‘s, windmill-IC,
10-Burpees (2.0 failed to recognize pattern…)
Mosey to Football field
THE THANG: #1: Go Fish Fitness Game
Concept: Each team “fishes” for cards to make a match
Setup: Place deck at top of hill / Pax form groups on the field.
How to Play:
1 One PAX per group goes to the deck, draws a card, and brings it back.
2 Each new card drawn = a new “round” of a light exercise for the waiting group.
3 When a group has two of the same rank (like two 7s), they call out “Go Fish!” and everyone does the exercise for that rank together.
finish when deck is empty
Card Exercise Key (for when a “Go Fish” match happens):
Black Card
h (AMRAP)
A-4
Squats (w/ or w/o Jump)
5-9
Shoulder taps or CDD’s
10-K
Seal Jacks
RED Card
Exercise (AMRAP)
A-4
Plank (+ “High-Five” your kid/ partner)
5-9
Step-back Lunges (5 ea leg)
10-K
March in Place w/ Arm Circles
THANG #2: Chicken Wing 4 Corners Use ½ Football Field… we only had time for two rounds
Mild Wings – 12 Reps
• Round 1: Seal Jacks
• Round 2: LBCs
• MOT: Bear Crawl or Side-Lunge-Walk
Medium Wings – 9 Reps
• Round 1: SSH
• Round 2: Gas Pumpers
• MOT: Toy Soldiers
Hot Wings – 6 Reps
• Round 1: Smurf Jacks
• Round 2: Big Boys
• MOT: Carioca
Thermonuclear Wings – 3 Reps
• Round 1: Bomb Jacks
• Round 2: Iron Eagle Protractor (AKA Hello Ladies)
MOT: Walk
MARY: circle of [hate]…”dislike“ (1 PAX calls exercise and bear crawls around perimeter while others engage).
ANNOUNCEMENTS: newsletter stuff
COT: 2.0’s → they hold their own COT ~ 20 yards away…
Men shared prayers for ailing friends and loved ones
WARMUP:
1. Moroccan Night Club X 10
2. Windmill X 10
3. Imperial Walker x 10
THE THANG:
– Partner workout
– 40 Burpees
– 60 Merkins
– 80 Squats
– 100 LBCs
– 120 Side Straddle Hop
– 4 corners
– Round 1 x 5 reps at each station
– Round 2 x 10 reps at each station
– Round 3 x 15 reps at each station
– Stations
– #1
– Burpees
– Merkins
– Seal Jacks
– #2
– CDD
– Suicides
– Shoulder taps
– #3
– Mountain Climbers
– Jump Squats
– Plank Jacks
– #4
– Side Straddle Hops
– Penguin
– ?
– 10 dips and 10 steps ups on the benches
MARY:
ANNOUNCEMENTS:
1. Trash Pickup 10/25 or 11/1
2. Christmas Party
3. Massey Blood Drive 11/1
4.
COT: