Tag: Funhouse

AKA 2024 at the Colosseum

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WARMUP: mosey, dynamic warm-up including high knees, butt kicks, lunges, side lunges, etc
dynamic planks and upwarddownward dogs
THE THANG: groups of 4 and 5
station 1: bulgarian L 30″, bulgarian R 30″, 30″ rest
station 2: RDL L (with weight) 30″, RDL R (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
station 1: side shuffle through pillars about 50 yards total
station 2: farmer’s carry weights (until shufflers done shuffling)
station 3: burpee broad jump (until shufflers done shuffling)
2 rounds
station 1: step-up L (with weight) 30″, step-up R (with weight) 30″, 30″ rest
station 2: front squats (with weight) 30″, double leg RDLs (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
MARY: yes – Q’d by ~5 pax
ANNOUNCEMENTS: RH 10 year coming up
COT: Prayers for those affected by storm in RH.

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No Legs for Cakeboss

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WARMUP: SSH, Merkins, Windmills
THE THANG: Pick up Cindy. Carry Cindy to the band lot.
Round 1: 15 curls, then Murder Bunny 10 yards. Rinse and Repeat for the length of the field.
Round 2: 10 Overhead Press, Rifle Carry 10 yards. Rinse and Repeat the length of the field.
Round 3: Starting with 10 man-makers, walk 10 yards, and then decrease by 1 man-maker to the 50-yard line. Then, 10 Swings at every 10 yards to the end.
Take Cindy home and put her to bed.
MARY: Was done at the end of each round until the 6 was in.
ANNOUNCEMENTS: If you can’t find something to do over the next 8 weeks, you’re not trying.
COT: There is a lot going on in the PAX lives. Prays for strength all around.

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Smokin Kettlebells AKA5

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Review F3 mission statement and core principles
WARMUP:
SSH, Windmills, Morrocon NC, Strawberry Pickers, and Broga Stretches
THE THANG:
Stage 1: 100 kettlebell swings OYO
Stage 2: 5 rounds of hill work at football stadium entrance:
Round 1: 10 Man-Makers and mosey up the hill with kettlebell for 10 Goblet Squats at the top. Mosey back down to the bottom.
Round 2: 10 Man-Makers and mosey up the hill with kettlebell for 20 total lunges with kettlebell at the top. Mosey back down to the bottom.
Round 3: 10 Man-Makers and mosey up the hill with kettlebell for 30 Chest Press at the top. Mosey back down to the bottom.
Round 4: 5 Man-Makers and mosey up the hill with kettlebell for 40 total Bent over rows at the top. Mosey back down to the bottom.
Round 5: 5 Man-Makers and mosey up the hill with kettlebell for 50 Deadlifts at the top. Mosey back down to the bottom.
MARY: Didn’t have time
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Patrolling Kingsley at Dawn

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WARMUP: SSH, Hillbillies, a new funky Merkin thing
THE THANG: Short Mosey Loop to Firepit that included bear crawl along the mural. At COT SSH, Hillbillies. Mosey to stairs on hill. Each pax did stairs twice and calling out exercises for other pax while they climbed. Mosey to COT, ladder at ampitheatre. 5 decline shoulder taps, 10 dips, 10 Derkins, 10 step ups.
Mosey to back parking lot. Did rounds of pulling random cards from a bucket with heavy items and running. The burpees and manmakers were plentiful. Back to COT and repeat the ladder.
MARY:
ANNOUNCEMENTS: RH convergence, Jaeger, CANNOLI RUN!
COT: yessiree

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Man Up

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WARMUP:
THE THANG: Ruck from Kingsley toward WEP, make a right on Jackson Street and follow all the way down to Harris Street, take Harris Street to Munn Road and make a right, follow Munn Road all the way back to RT 160 and cross over to Kingsley
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer

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Luce-Jared at HB

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F3 HoneyBadger 20240415
Luce p.146
Three rounds
1 km run (from pullup bars run back behind NaFo, run across the front of the school, run down the center aisle of the parking lot, then back to the pull up bars)
10 Manmakers with cindy
100 squats

Jared p.150
Four rounds [but only got one round in due to time]
800 meter run (from pullup bars run to the bottom of the hill, then back up and all the way to AO Jones road, then back to the pull up bars)
40 pull ups (modify 40 curls w/ cindy)
70 push ups

Mary
COT
Prayers for CakeBoss on the Marathon.

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Sloppy Sink

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8 men got better and wetter at the Kitchen Sink Wednesday morning. Here’s what we did.

– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)
Sandbag march around school
– 10 Sandbag Bench (IC)
– 2 Minute Sandbag Wall Sits
– 10 Calf Raises (IC)
Bear Crawl Drags the length of the parking lot
– 10 Squats (IC)
– 10 Bent over Rows (IC)
– 10 Curls (IC)
Lunges Walk with sandbag
– 10 Overhead press (IC)
– 10 American Hammers (IC)
– 10 Manmakers
Loop the Lot
– 10 Plank Pulls Merkins
– 10 Big Boys (IC)
– 10 Flutters with a press (IC)
Long loop around the lot with Shuffle mixed in.

NMM
Two days later and I still hurt, Spidey’s sandbag has been laid to rest, and everything is still wet. I’d say that’s a successful sink workout.

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AKA meets BOP

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17 men showed up at The Stockade this morning for AKA Friday. Quick disclaimer and warm-ups consisted of SSHs, Windmills, Imperial Walkers, and Plank Stretches. Mosey around the parking lot for the main event, Board of Pain. Men have laughed, men have cried, but no man has ever completed all exercises within a 45-minute period.
Today, we would tackle the board as a two-man team, split the reps into two rounds. Once the team completed the exercise, we ran a lap. Exercises listed below:

Round 1

Burpees – 50
Calf Raises – 75
Ski Abs – 50
Merkins – 50
Deep Squats – 50
LBCs – 100
Carolina Dry Docks – 50
Russian Twists – 50
Mac Tar Jai– 50
Jump Squats – 50
Mountain Climbers – 50
Shoulder Raises – 100
Mary Catherines – 50
Hello Dolly – 100
Wide Arm Merkins – 50
Squat Jacks – 50
Flutters– 50
Burpees – 50

Round 2

Repeat Round 1

Some of the team made it to the second round complaining about the burpee count. Farthest team made it to Ski Abs. Great work men!

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There was a Frog

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Disclaimer Disclaimed
Mosey to Theatre for Warm Up

Socratic – Are some men born to be lone wolves?
Spur – Man hunts best in a pack.
We see best from 9 through 12 to 3 o’clock, but we cannot see our 6. We are blind to our 6. We need others to help cover our 6. This horizontal relationship helps all the members of the pack.
WARMUP:
25 SSH IC
10 Windmills IC
10 LSS IC
10 MNC IC
10 Hill Billy Walkers IC
Yoga

THE THANG:
Socratic – Do communities benefit when men combine?
Spur – Men recognize the Advantage of mutual defense.
Men recognize the benefit of community. A HIM locks his shield with other HIMs to protect the people behind the wall.

The Thang – Ladder Work across parking lot with Bear Crawls in between. Eliminated the last exercise each round. All Reps were completed.
5 Burpees
10 Bomb Jax
20 Merkins
30 Squats
40 LBCs
50 Monkey Humpers

Socratic – Can a man begin the fight against adversity before he encounters it?
Spur – Acceleration of the Shield Lock requires Preparedness

7s of Carolina Dry Docks and Big Boys

Mosey to back of Theatre – Wall Sits and Burpee Waterfall
MARY: American hammers til 0600
ANNOUNCEMENTS: Waxhaw CSAUP and The Jaeger coming up!
COT: Stays in COT.

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