Tag: Goose

Wait… I thought Olaf was on Q

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WARMUP:
20 SSH IC
10 Windmills IC
10 Moroccan Night Clubs IC
10 Cherry Picker IC
Plank Warm Up

THE THANG:
Partner DORA
100 Merkins
200 Squats
300 LBC’s

Lunge Worm

11’s
Lt. Dan Magic Legs : BBS

MARY:
Not enough time

ANNOUNCEMENTS:
Tortoise and Hare
Newsletter

COT:
Prayers were shared
Sometimes people don’t show up.
Doesn’t matter what the reason.
Step up and lead regardless.

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Up 1-0 & a FNG

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WARMUP: mosey to the back of football stadium – exercises in cadence
Windmills
Cherry Pickers
Plank, down dog, up dog, plank
Merkins
Peter Parker’s
Shoulder Taps
Low slow squats
Add Moroccan night clubs
Seal Jacks

THE THANG: Sweet 16 – Partner up for a de-escalating sweet 16. Partner 1 exercises, partner 2 runs then flapjack until complete

16 burpees
15 burpees
14 burpees
13 burpees
12 burpees
11 wide arm merkins
10 wide arm merkins
9 wide arm merkins
8 wide arm merkins
7 wide arm merkins
6 – diamonds
5 – diamonds
4 – diamonds
3 – diamonds
2 – diamonds
1 – diamond

Mosey to wall by band lot and hold people’s chair of gratitude. Each pax voiced one thing for which they were grateful.

On to rugby sprints
Exercises in cadence at various quantities followed by a sprint call for a short distance
Squats and a sprint
Merkins and a sprint
Big boys and a sprint

To the hill – more rugby sprints
Squats and a sprint
Merkins and a sprint

Side shuffle Down hill stopping twice for exercises
Squats
Burpees

Mosey to ticket window for geometry class
Protractors with rosalitas and hello dolly’s mixed in.

MARY: big boys and a body destroyer
ANNOUNCEMENTS: always – read your newsletter
COT: 5th core principle

NMM: after completing the sweet 16 all pax acknowledged that those exercises would not have been done had we been left to do them our own in isolation. Community matters and today’s FNG came out for that very reason.

The gift F3 represents to each of us is unique. The common element, however, is that we must share it to fulfill the mission of invigorating male community leadership. How we do that is up to each of us.

Thanks for the call, Pauly D. And Welcome to Fartlek.

Honored,
:eye:

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Redstone Suicides

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WARMUP:
THE THANG:
Suicide runs to each island. From curb to island 1 do the work run back to the curb then to island 2 and back continuing that pattern until island 6 then work it in reverse until you get back island 1.
Island 1: 5 burpees
Island 2: 5 burpees 10 merkins
Island 3: 5 burpees 10 merkins 15 big boys
Island 4: 5 burpees 10 merkins 15 big boys 20 squats
Island 5: 5 burpees 10 merkins 15 big boys 20 squats 30 lunges
Island 6: 5 burpees 10 merkins 15 big boys 20 squats 30 lunges 40 mountain climbers.

6 minutes of brobility
MARY: Plank, J-lo’s – flutter kicks
ANNOUNCEMENTS: announcements made
COT: ended in prayer

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I’m Hurting, So You Will Too

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WARMUP:

– SSH, Imperial Walkers, 10 count merkins, jog around parking lot (0.3 mi covered)

THE THANG:

Stop 1 → Stop 6 (0.2 mi covered)
– Stop 1 (Start)
– Exercise: Squat Jumps (15)
– Movement to Stop 2: Forward Run up an aisle in the parking lot
– Exercise: Apollo Ono’s (20 single count)
– Movement to Stop 3: Side Shuffle across 3 aisles (Left lead)
– Exercise: Reverse Lunges (20 single count)
– Movement to Stop 4: Nur down an aisle
– Exercise: Apollo Ono’s (20 single count)
– Movement to Stop 5: Side Shuffle (Left lead) across 3 aisles
– Exercise: Merkins (20)
– Movement to Stop 6: Forward Run up an aisle
– Stop 6 Exercise: Bear Crawl to curb, then crawl bear

RETURN: Stop 6 → Stop 1 (0.2 mi covered)
Movement pattern reverses exactly.

– From Stop 6 to 5: Nur
– Stop 5 Exercise: Mountain Climbers (20 double count)
– Stop 5 to 4: Side Shuffle (Right lead)
– Stop 4 Exercise: Shoulder taps (20 single count)
– Stop 4 to 3: Forward Run
– Stop 3 Exercise: High Knees (20 double count)
– Stop 3 to 2: Side Shuffle (Right lead)
– Stop 2 Exercise: Hand Release Merkins (15)
– Stop 2 to 1: Nur
Repeat

Ran over to the middle school track (0.3 mi)

– 29 reverse lunges (single count)
Run a lap
– 20 squat jumps
– Run a lap
– If time permits, 20 merkins
– Run a lap
(Min 0.5 mi)

Head back to COT (0.3mi)
Min distance covered (~2.1 mi)

ANNOUNCEMENTS: Tortoise and Hare, Overnight Ruck CSAUP, Break The Dam, D2D, BRR sign up
COT:

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My wife saw my weinke and the thang. Questioned what we do in the gloom

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WARMUP: mosey to band lot
20 SSH
10 imperial walkers
10 hill Billy walkers
10 cherry pickers
10 merkins
Calf stretch
Down/up dog

THE THANG: Indian run to baseball/softball fields. 1 burpee at back before running up

Partner work. Partner 1 runs while 2 exercises
– 100 durkins
– 150 step ups
– 200 in-n-outs on bleachers

Parking lot partner work
Partner 1 exercises across lot while partner 2 runs to gate and picks up where partner 1 got to. Bear crawls and lunges

Indian run back up the hill by fields to cot

MARY:
ANNOUNCEMENTS: D2D and break the dam coming up. Libberity must of hit HC in his dreams
COT: prayers for family, pets and surviving another stagecoach bootcamp

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Seven of diamonds – in the rain

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WARMUP: Cherry pickers, windmills, SSH, imperial walkers, hillbilly walkers
THE THANG: mosey around the theater and end up by the entrance. 4 corners (like a diamond)
7 OF DIAMONDS
7 BURPEES (X4)
14 MERKINS (X4)
21 LBCS (X4)
28 SQUATS (x4)
21 LBCS (X4)
14 MERKINS (X4)
7 BURPEES (X4)

E.C. – ABC’S 6-inch style
MARY: yes
ANNOUNCEMENTS: newsletter
COT:

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Omplex

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No warmup needed; got right to work!!

5 Different Complexes for 8 Minute AMRAP

5-5-5-5 – All single arm then switch
5 Rows
5 Deadlifts
5 Swings
5 Reverse Lunges

4-6-8-10
4 Pullovers
6 Halos
8 Alternating Swings
10 Alternating Cleans

7-8-9-10
7 Waiter Cleans
8 Rotational Presses
9 Thrusters
10 Swings

8-6-4-2
8 Single Arm Rows
6 Reverse Lunges
4 Standing Press
2 Snatches

6-6-6-6
6 Alternating rows
6 Upright Rows
6 Squat Curl to Press
6 Plyo Lunges (Total)

ANNOUNCEMENTS were made
COT: Ended with a prayer

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Jack Webbs & More

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Disclaimer was made and we did little warmup then we got after it as we took a tour around the school making multiple stops along the way.

Thang 1 – Merkin Jax
1:4 Ratio
1 Merkin – 4 Plank Jacks
2 Merkins – 8 Plank Jacks
We completed 10 Merkins and 40 Plank Jacks

Thang 2 – Lunge Worm
Lunge Walk 4 steps then inch worm forward then do two Merkins at the bottom before inching back up. We repeat this until we reach the second island in the lot.

Thang 3 – CDD Webb
1:4 Ratio
1 CDD: 4 Air Press
2CDD: 8 Air Press
Up to 10:40

Thang 4 – Jack@$$ Burpee Webb
We found a sturdy wall for the next thang.
1:2 Ratio
1 Burpee – 2 Donkey Kicks
We completed 5 Burpees and 10 Donkey Kicks

Moseyed back to COT for some light stretching.

Announcements were made and we ended with prayer.

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899 Reps with Virtual Deck of Cards

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Since snowmageddon partly melted yesterday and refreezed on the roads overnight, I offered up a virtual beatdown again. Last time was the spinning wheel, so I figured the next iteration should be a deck of cards. For all of our <#C08ST83CF1T> friends, I used Manus to build a customized deck of cards that we used for the workout. Bureeps, Shoulder Taps (increments of 4) Merkins (increments of 2) and Big Boys (increments of 2) and 2 jokers of 30 and 50 squats. In case anyone wants to play with it at a future date: https://exercisedeck-zacxsa5x.manus.space/

THE THANG: I hit deal and we did whatever the card showed. It feel like a lot of shoulder taps to start. A lot of merkins in the middle and finished with burpees and big boys. All told, we did 91 Burpees, 364 shoulder taps, 182 Merkins, 182 big boys, and 80 squats. That’s 899 reps. We then added some Mary, which got us over 900 reps for the 45-minute session.

MARY: Hello Dollys, LBC, American Hammers

ANNOUNCEMENTS: Break the Dam moved to 2/28/26. Bethel Shelters 2/5. Lots of guys are there because of the cold right now. Yetti Challenge. Read your newsletter for a leaderboard update.

COT: Prayers for healing. Lots of people who have some serious medical issues they are dealing with right now in each person’s circle.

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