WARMUP:
Lap around the car loop. Circle up for SSH, Imperial Walkers, Windmills, Plank Stretches
THE THANG:
11s on the curb. Merkins, crabwalk, dips, bear crawl, rinse and repeat.
Next, Pillar work, Alternate exercises Squats and LBCs x 10. Run to the far pillar and back.
Finish strong, 10 merkins at each pillar, move to the next, rinse and repeat.
WARMUP: 1 min plankitude followed by ruck through the woods to destination pull-up and dip station. Carrying Mic the whole time through the woods.
THE THANG:
4 stations
1st person does pull-ups until failure then switch over to dips.
2nd PAX does squats with ruck on.
3rd PAX pounds Mic into the ground like a sledge hammer alternating hands each time.
4th pax does mountain climbers with ruck.
1 min timer signals when to rotate.
2 rounds were performed.
Then rucked up and finished the loop back around to the school. Handed over Q to @SPowers who had us doing laps around the EarthFare lot with ruck exercises at each stop sign. Lunges, shoulder presses, curls, merkins, squats. Before it was over he was calling cadence like a natural. Great VQ after only a month of posting. Look forward to many more.
MARY: men only
ANNOUNCEMENTS:
COT: prayers for marriage and family
WARMUP: Moseyed and 10 count of SSH, MNCs and Windmills X 2
THE THANG: Did 6 rounds of a 4 corners of the upper loop with Merkins/CDDs for round 1 and 4, round 2 and 5 was BigBoys and American Hammers, rounds 3 and 6 were squats and calf raises. Did a ladder of select a card of exercises, select a card of quantity.
MARY: Not today
ANNOUNCEMENTS: All the usual.
COT: Shared with Flounder some personal issues and he shared the true power of Faith and prayed us out like a HIM of all HIM’s. If you ever get a chance to do a 1:1 workout with Flounder, I highly recommend.
At 0515, YHC was the Loan Rucker, so I quickly throw my ruck in the back of the truck and sprinted to catch up with the Sweep the Leg Pax. As I was about to join the group, I headlight came flying by me, Flounder on his bike. I quickly turned around and ran back to AO start.
We started our ruck journey a bit late, but covered 2.0 miles around the Baxter circle and stops at the pool parking lot for sets of merkins and squats. In addition, we had alot of time to discuss our vacations, Flounder’s workout schedule with his M, and 3rd F bible reading Cakeboss discussed with us on the way back to COT.
Great discussion and workout today.
WARMUP:
– SSH x20
– Windmills x10
– Mountain Climbers x10
– Hill Billy Walkers x10
– Low Slow Squat x10
– SSH x10
THE THANG:
Partner B.L.I.M.P.S. Round 1
1. B – Bomb jacks ==> Broadjumps
2. L – LBCs ==> Lunges
3. I -Imperial Walkers ==> High Knee
4. M – Merkins ==> Mosey
5. P – Plank Punches ==> Power Skip
6. S – SSH ==> Shuffle Left/Right
People’s Chair with Jack Reachers (2x)
Jack Webb 1:4 – to 10
MARY:
Pax choice (American Hammers, Gas Pumper, Makhtar N’Diayes, Grave diggers, forgot the others)
ANNOUNCEMENTS:
COT:
WARMUP:
SSH
Goodfballs
Merkins
Carolina Dry Docks
Low slow squats
Good mornings
Mozy around the school
THE THANG:
11s – Shoulder suckfest
Mode of transportation: Bear crawl
Merkins
Carolina Dry Docks
11s – Leg suckfest
Mode of transportation: Lunging walk
Squats
Good mornings
Finisher
3 Rounds:
Jump squats
Dips
BBC
Merkins
MARY:
No
ANNOUNCEMENTS:
COT:
Pantheon was were it all started for me on 6/26/16. F3 workout #1 was right here at Pantheon, back when it had a much stronger following because there were fewer Wednesday options. The workout I led today was the same workout presented that day, led by Jekyll. It was just as ugly today as it was back then.
Disclaimer was disclaimed, and off we went.
Nice run to Memorial Gardens and Veterans Park to gather around the flag for the Pledge of Allegiance and warmup.
COP:
15-20 of the following
SSH, WM, IW, HW, and MNC
The Thang:
Mosey to the grass field park near Trailhead park, to the trail that leads up to the dreaded power lines and Heart Attack Hill. At the end of the field is a nice little trail hill that leads up to Cascading Pines Dr. At the base of that hill is the north end turnaround. That’s the start point. Then we ran up the hill, crossed the road, and continued up to the top of the hill next to a power line. That is the south end turnaround point. Between the two is what’s known as the camelback. The hills are short, maybe 100-120yds total, but quite steep. There is a little flat area when they cross over the road, but otherwise they’re nonstop.
Part 1: 5 squats on north end, run uphill, 5 jump squat on south end, run downhill back to start. 1 round is down and back up. 5 rounds total.
Afterwards we did 3-4 mins of ablab exercises and discussed how F3 has changed me, and others, for the better in many ways, all 3 Fs.
Part 2: 5 lunges (double count) on north end, run uphill, 5 jump lunges (DC) on south end, run downhill back to start. 1 round is down and back up. 5 rounds total.
Afterwards we did another 3-4 minutes of ablab exercises and discussed the importance of each PAX paying forward what we have been blessed with, including F3.
Altogether that was 10 rounds of that hill, about 1.5 miles. Ugly.
Back to the Memorial Gardens. More exercises and ab lab.
Back for COT, announcements, P&P. Happy Birthday to The United States of America!!
Thank you for the opportunity to lead,
-NASA
WARMUP: 1 min plank of gratitude with some downward dog and some honeymooner
THE THANG:
20 reps of each exercise (except YHC called an audible for 10 ground to overheads for time) .
20 standing penguins,
20 big boy sit-ups ruck on toes,
10 ground to overhead,
20 curls,
20 ruck swings,
Ruck up and make a lap around the perimeter. Rinse and repeat.
20 guins
MARY: those penguins will remind you of your side abs
ANNOUNCEMENTS: welcome to FNG Aaron “SPowers” who is a stud, former college baseball player turned PE teacher turned assistant principal. Great job @shield planting the seed so YHC could give the final nudge.
Read your newsletter.
COT: prayers for pushers shorty evaluation of torn ACL. prayers for those traveling this week, back surgery for new guys, SPowers, mom, prayers for marriages.
WARMUP: 1 min plank of gratitude. Each man must say one thing he’s greatful for. Go around the circle until time is up. SSH, HOLA HOOP, HOOP Hola
THE THANG: introduced necessary exercises during warmup. . Going to run around front parking lot loop and stopping at each corner to do one set of a given exercise. 4 corners with standing penguins, cha-cha merkins, jump lunges and suicide squats. Got close to 3 miles in. Also paid tribute to the five year anniversary of loosing one of our own. Sleeveless4cheech. To honor John “Cheech” Flanagan
MARY: nah
ANNOUNCEMENTS: read your newsletter
COT: Flounder took us out with praises for his son Gump to return safely back from Africa.
WARMUP: PAX were disclaimed. That is all.
THE THANG: 3.5 Mile route with 10 burpees every 1/4 mile. X marked the burpee spots. Speedy PAX got 4 miles and change. Us mere mortals did not.
MARY: 4 minutes of stretching with Stang
ANNOUNCEMENTS: Were announced
COT: Prayers and praises were offered
YHC is grateful for a tremendous group of HIM to help in acceleration and staying on the right path. The cooler temps and lower humidity was a blessing to start the week. Thanks to Badlands for the Q spot. It is always a privilege to lead.
Honored,
👁