4th of July Convergence

2023-07-11Leave a comment

QIC: Double D
When: 2023-07-04
Pax: Badlands, Barry Manilow, Bass-o-matic, Battle Bot, Beaker, Bonvoy, Boogie Down, Cakeboss, chickenhawk, Cohiba, Cornerstone, Cyclops, Double D, Esso, fishstix, Fogerty, Grassy Knoll, Grout, Gump, Happy Hour, Italian Job, Joe Lyons (F3 Long Duck), Kermit, Lighthouse, Mainframe, Mark Twain, Maximus, Minuteman, Ölaf, oldbay, Peach Stand, Sasquatch, slapshot, Sofrito, Solo, Sprocket, Stang, Straight Up, Tang, Triple Lindy
Posted In: Convergence

1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap

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Failure is not an option

2023-07-08Leave a comment

QIC: Poppins
When: 2023-07-08
Pax: chickenhawk, Cousin Eddie, Drop Thrill, Grout, HarryCarry, Italian Job, JWOW, Poppins, Powderpuff, Ruby Slippers, Shield
Posted In: Ring of Fire

WARMUP:

Light stretching exercises, windmills, , MNC, plank, yoga stretches, merkins.
THE THANG: 64 burpees, 8 at a time and run across field each time, crosswise not lengthwise

Death by,

Merkins….

Start with 3, add 3 every 30 secs for 3 rounds, then add 3 per minute until failure… FNG got to 30!

I started my testimonial… beginning of life to my rock bottom.

Then we moseyed behind ROTC, did a dead hang to failure

Then we did a Dora with 50 pull-ups, 100 overhead presses with Cindy then 200 curls with Cindy, we almost finished…

MARY:
No time but I shared the rest of my testimony. God had a plan for me and He has one for you too!
ANNOUNCEMENTS: newsletter
COT: yes

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KABOOM at Colosseum

2023-07-06Leave a comment

QIC: Double D, fishstix
When: 2023-07-04
Pax: Badlands, Barry Manilow, Bass-o-matic, Battle Bot, Beaker, Bonvoy, Boogie Down, Cakeboss, chickenhawk, Cohiba, Cornerstone, Double D, Esso, fishstix, Fogerty, Grassy Knoll, Grout, Gump (Cape Fear), Happy Hour, Italian Job, Joe Lyons (F3 Long Duck), JWOW, Kermit, Lighthouse, Mainframe, Mark Twain, Maximus, Minute Man, Ölaf, oldbay, Peach Stand, Rainmaker, Sasquatch, slapshot, Sofrito, Solo, Sprocket, Stang, Straight Up, Tang, Triple Lindy
Posted In: colosseum

WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!

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Team LiverEaters

2023-07-05Leave a comment

QIC: darkhelmet, Maximus, Spider-Man, Gears
When: 2023-06-30
Pax: 38 Special, Backdraft, Battle Bot, Cakeboss, chickenhawk, Clickbait, Cubbie, darkhelmet, Gears, Gemini, Grout, HarryCarry, Headspin, Mark Twain, Maximus, Portal, Ruby Slippers, Shield, Spectre, Spider-Man, Splinter, Sprocket
Posted In: Varsity

WARMUP: Stretchy things, lap around the lot
THE THANG:
4 parts for each member of the SL, all done in teams of 4 (or 5 if needed)

Gears: Two partners run up the hill to Pull Up bars, 10 2 pullup Burpees between the two PAX while the other two are doing 10 Big Boys each and squatting till swap. Two rounds.

Maximus: 50 yard out and back for 2 partners, when they return 10 burpees. Waiting pair is doing American Hammers. Swap. Next a set of perfect merkins to failure for each group. Losing SL does 5 burpees each.

Dark Helmet. Mosey to the rock lot on AO Jones. Partners bear crawl between light posts. If you stop, you do burpees till all the pax are done.

Spider Man: Partner Carry loop around the lot. Finish with one partner flutter while second partner runs to top of lot turnaround and back. Flapjack.

MARY: None
ANNOUNCEMENTS: Many (read your news letter)
COT: Prayers for M’s, parents, jobs, travel, and kids.

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What’s in the cooler?

2023-07-05Leave a comment

QIC: Kermit
When: 2023-07-05
Pax: Flounder, Grout, Kermit, Mainframe, Maximus, PETA, Spider-Man, Sprocket
Posted In: kitchen sink

WARMUP:
15 SSH IC to wait on Mainframe
Mosey to rear parking lot.
5 Windmills IC
10 LSS IC
10 Hillbilly Walkers IC
10 MNCs IC
10 Shoulder Taps IC
10 Merkins IC
Mosey to baseball field
10 Peter Markers IC

THE THANG: Partner Up
7 stations with 2 exercises at each station. Timer was a full YETI cooler, that PAX will carry across outfield and back while other PAX do the exercises at each station. PAX switch exercises when cooler gets to the outfield wall.
Station 1: Battle Rope & J-Lo’s
Station 2: Squats with 60lb bag & Merkins
Station 3: Curls and Tri Extensions with 35lb plate
Station 4: Lunges with 60lb bag & American Hammers
Station 5: KB Swings & Bent Over Rows (pick your KB 25/35/45)
Station 6: Man Makers w/ 40lb bag & Big Boys
Station 7: Over Head Press w/ 45lb plate & Slam Ball

MARY: N/A

ANNOUNCEMENTS: Midweek Grinds, HIM Camp

COT: Stays in CoT

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Bags and blocks (my daughter built this workout…just saying.

2023-07-01Leave a comment

QIC: Clickbait
When: 2023-07-01
Pax: Bonvoy, Clickbait, Gemini, Grout, HarryCarry, Maximus, Portal, SouptoNuts
Posted In: The Fort

WARMUP: Not much, we got right to it.

THE THANG:
15 Flutter Presses
20 Single Leg Lunges
Max Man Makers
Weighted Walk
15 Thrusters
20 Curls
Max Merican Hammers
Weighted walk
15 Chair Crunches
20 Rows
Max Lateral Diamond Burpees

3 Rounds – All movements w/a variety of sandbags, Jerry cans, medicine balls, blocks.

MARY: No time for Miss Mary, eh I guess we can count the 200lb sandbag overhead presses.

ANNOUNCEMENTS: HIM CAMP / Aug 11-13
COT:

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New sheriff in town

2023-06-20Leave a comment

QIC: Mainframe, Poppins
When: 2023-06-15
Pax: Grout, HarryCarry, Lighthouse, Mainframe, Mark Nestel, Poppins, Ruby Slippers, Senator Tressel, Trucker
Posted In: The Ranch

WARMUP:
Poppins started off with a quick warmup, 50 SSH, Windmills, Cherry Pickers, some other stuff, Plank, Merkins and some yoga stuff
THE THANG: I started it off with a mosey to the back playground where we did a crowd pleasing Dick Webb, got up to 8 RDS, then we did a quick tabata at the nearby park benches. Part 2 was Mainframe leading us to the parking lot in the back where we had to do a series laps around the lot with various leg exercises including burpee broad jumps and then a bear crawl and crawl bear activity from the lines in each space over to the line opposite side, 6 rounds.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Was held

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Great Job Kermit

2023-06-20Leave a comment

QIC: Kermit, SouptoNuts
When: 2023-06-20
Pax: Band Camp, Bonsai, Cobra Kai, Cyclops, darkhelmet, Esso, Grout, Kermit, Poppins, SouptoNuts, SugarBug
Posted In: Block Party

Kermit led
Disclaimer
Mosey to Pharmacy parking lot
10 Windmills IC
10 Hillbilly Walkers IC
10 LSS IC
Al Gore with 10 MNC IC
10 Shoulder Taps IC
10 Merkins IC
Toy Soldier across parking lot

THE THANG:
Mosey to business parking lot.
Lunge Walk hang way to Hobos (dumpster)
Burpee Broad Jump to Hobos back yard.

Hand off to the New Site Q!

Mosey to St John’s UMC
25 merkins
25 Big Boys
25 Sumo Squats

Mosey to Print Shop / Break into teams of 3 except my group of 4 which was a sizable advantage.

As a team
100 pull ups
200 LBC’s
300 Monkey Humpers

Mosey to Springs Global back lot.
Wall Sits while passing coupon from one end to the other. Last Him bear crawls to front of line. Rinse and repeated several times.

Mosey to COT.

MARY: 4 minutes of PAX led ABB work in the rain.
ANNOUNCEMENTS: 4th of July Convergence. Berthel Men’s Shelter
COT: prayers for Kermits former partner Officer Grier and family. Poppins 2.0

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Cones at The Yard

2023-06-16Leave a comment

QIC: Esso
When: 2023-06-03
Pax: Esso, Grout, Happy Hour, Tater
Posted In: the yard

11 cones with exercises spread every 10 yds for 100 yards. Mode of transport between each were sucky.

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No Burpee’s

2023-06-02Leave a comment

QIC: Grout
When: 2023-06-02
Pax: Buttermilk (Conway), Double D, Grout, Half Shell, Italian Job, Pita, slapshot, Slow Jams, SouptoNuts, Vuvuzela
Posted In: The Stockade

WARMUP: Mosey behind apartments.
25 ea. – SSH
15 ea. – Windmills
15 ea. – Goofballs
15 ea. – Imperial Walkers
THE THANG:
The Pendulum: 25/20/15/10/5
10 Bombjacks in the middle:
Run to stop sign at the top of the hill.
25 Merkins
Run to middle (10 Bombjacks)
Run to firestation
25 Plankjacks
repeat and count down by 5…….20/15/10/5
Mosey to tire Express Oil wall
25 step ups
25 dips
25 erkins
25 squats
MARY: some
ANNOUNCEMENTS:
COT:

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F3 The Fort

Tag: Grout

4th of July Convergence

Failure is not an option

KABOOM at Colosseum

Team LiverEaters

What’s in the cooler?

Bags and blocks (my daughter built this workout…just saying.

New sheriff in town

Great Job Kermit

Cones at The Yard

No Burpee’s