YHC wanted to get off campus a bit this AM at Golden Corral and also wanted to introduce Parking Lot Coffee (PLC) to the Pax. Since I have a one cup Keurig, I offered to buy coffee for all who attend.
WARMUP:
Mosey around HT, no bad smells this AM
COP
IW x 15
Mtn x 15
Merkins x 10
Cherry Pickers x 15
SSH x 30
THE THANG:
Mosey down 460 towards Tega Cay stopping at a parking lot for a Lazy Dora
50 burpees/partner holds Al Gore
100 Merkins/partner holds plank
150 Big Boys/partner holds 6 inches
Discussed the key elements of Q3.3 Trust including:
No man can be indefinitely virtuous as a singleton
Dilemma in finding someone you can rely on
Get Right and Live Right serve as criteria for identifying another who can be relied upon
Shared pain leads to trust
CSAUP serves as a great opportunity for shared pain
Mosey back towards HT, stopping for some leg work on a hill
7s
Lunges at bottom
Nur to top
Squats at top
Run to bottom
WARMUP: Mountain climbers, Imperial walkers, Arm circles. Brief mozy around the parking lot.
THE THANG: All Pax grab their kettlebell and form a line on the same pavement seam at COT. Left arm touching the person next to them’s shoulder for spacing. Everyone then leaves their kettlebell at their feet and makes the same line to the right of all kettlebells while assuming the plank position. Pax at the end passes the first bell to the person on their right who then passes it on to the next, etc. After passing the bell, each pax side-planks to their left to receive the next kettlebell. Rinse and repeat until all kettlebells have been passed through the line. Once completed, Pax on the right repeats and passes the bells to their left until all have been passed through the line.
Pax then moved to the base of the hill and faces the small roundabout equally-ish spaced around the circle, placing their kettlebell at their feet. Each Pax does 8 reps of one exercise using their own bell then side planks to their right to the next bell for the same exercise. Rinse and repeat until returning back to their own kettlebell. (56 total reps). Exercises were flutter with press, swings, upright rows, triceps. Mode of transportation alternated each lap between side planks and lunges.
Mozy to the bottom of the hill. There were five cones placed going up the hill with the final cone being at the top. Pax would run to the first cone and back to the previous where they grab their kettlebell and returned to the first cone. At each cone there is a single exercise written on it. Pax complete the exercise (20 reps) then rinse and repeat the process to get to the next cone and up the hill. Exercises were “from the ground up” and included kettlebell merkins, calf raises, squats, shoulder presses, and halos.
What goes up must come down so we repeated the process to get back to the start.
With a few minutes left, we returned to the circle for a lap of biceps curls and side planks before returning to COT.
MARY: Nada.
ANNOUNCEMENTS: T-Day Convergence, holiday party, newsletter.
COT: Family, holiday stress, enjoying every moment and being thankful for what we have.
THE THANG:
Station 1
– 10 Merkins IC
– 15 Air Squats IC
– 20 Big Boys IC
Station 2
– 10 Burpees OYO
– 20 Jump Lunges OYO
– 30 LBC IC
Station 3
– Partner Dora – 100 meter run
– 100 Monkey Humpers
– 200 CDD
– 300 American Hammers
Station 4
– wall squats while one Pax bear crawls out 5 yards and performs 5 burpees
Station 5
– Dips OYO while each Pax runs around the tire center
MARY:
– 15 Boxcutters IC
– 15 Freddie Mercury’s IC
– 15 Flutters IC
– 5 Baby Leg Circles
– 5 Big Leg Circles
– 1 minute plank hold
– 20 second Body destroyer
ANNOUNCEMENTS:
Convergence, Christmas Party, and read your newsletter
The Thang
– Serpentine the HT Parking lot
– Run
– Nur
– Side Shuffle
– Butt Kickers
– Karaoke
Mosey to the Wall
– 10 One-legged Lunges ea. Leg
– 10 Dirty Hook-ups (IC)
– 10 Wall Tar Jais (IC)
– 10 Wall LBCs
– 5 Australian Mountain Climbers
Long Run behind HT back to Mailboxes
– Take turns jogging the loop with the 60lb sandbag – everyone else does the following AMRAP:
– Merkins
– Squats
– LBCs
– Wide Arm Merkins
– Calf Raises
– American Hammers
– Ranger Merkins
– Pistol Squats
– Flutters
– Burpees
– Monkey Humpers
– Plank
– Copperhead Merkins
– Low Slow Squats
– Freddies
Mosey to Walgreens
4 Corners:
– Round 1 – 10 Diamond Merkins at each corner
– Round 2 – 10 Big Boys at each corner
– Round 3 – 10 Seal Jacks at each corner
– Round 4 – 10 OH Claps at each corner
Serpentine the HT Parking lot back to COT
– Run
– Nur
– Side Shuffle
– Butt Kickers
NMM
I recently watched the below video about taking action for those relying on you. In it, Chadd Wright describes his role as a breacher in the Seal Team. He would plan the breaching of an obstacle so his team could accomplish their mission. He describes three words that took planning into action: execute, execute, execute.
That’s what people fail to do. If you don’t execute on your plan, especially when you’re tired or scared or stressed, you’re not just cheating yourself, you’re cheating those they rely on you – your family, co-workers, or team.
So ask yourself, what is one decision I’ve been avoiding making that I should instead boldly execute today? When I say, “I’ll wait until conditions are perfect,” am I actually just waiting to avoid discomfort? How clear is my “why” for the work I’m doing — and does it anchor me when things get hard?
WARMUP: 15 Wind mill
15 Hill Billy walkers
15 cherry pickers
20 sumo Squats
20 Merkins
THE THANG: Mosey to the fountain @arbors
Bear crawl around the spring
At each quarter stop to do 5 burpees
This morning we split into two teams and raced from opposite corners, meeting in the middle after each card to pass a stone down the line – a reminder that even in competition, we’re still connected. The stone didn’t care who was winning; it demanded we work together, person to person, before heading back to battle.
Then we switched it up. Each PAX got to choose their own combination – exercise and travel method – building their own personal challenge. Some chose wisely, some chose pain, but everyone chose to show up and push through it.
That’s the thing about F3. We compete, we choose our hard, we suffer together, and somehow we leave better than we came. The parking lot at Golden Corral isn’t special, the exercises aren’t revolutionary – but the men who post in the gloom? That’s what makes this different.
Iron sharpens iron. Well done today, men
WARMUP: Ran a lap
THE THANG:
PART 1: CARDS & CORNERS RACE
Setup:
• Split into 2 teams
• Each team to opposite corners of the lot
• 9 exercise cards face-down at each corner (identical sets)
• Stone pile waiting in the MIDDLE
The Race:
• Team draws a card and completes exercise together (reps divided among team)
• ALL team members run TOGETHER to the middle
• Stone pass down the line – each PAX does a squat with stone and passes to next PAX
• Stone goes down and back up the line
• Team runs back to their corner
• Draw next card, repeat
• First team through all 9 cards wins
Exercise Cards:
• Merkins (2 cards in prep for GWR)
• Squats
• Burpees
• LBCs
• Casbah #2s – nod to <@U01FDRQSQG3>
• Lunges
• American Hammers
• Wild Card – Dealers Choice
Winner: The other guys – Losing team paid with eternal shame
PART 2: DEALER’S CHOICE
Setup:
• 4 cards laid out
• 2 EXERCISE cards (each with options 1 & 2)
• 2 MOT cards (each with options 1 & 2)
How it worked:
• Each PAX picks one exercise card option + one MOT card option
• Performs their combo
• Went through all PAX twice-ish
The Cards:
EXERCISE CARD A:
1. Merkins
2. Burpees
EXERCISE CARD B:
1. Squats
2. LBCs
TRAVEL CARD A:
1. NUR
2. Bear crawl
TRAVEL CARD B:
1. Lunge walk
2. Run
MARY: Yup- I need to practice “Boat/Canoe”
ANNOUNCEMENTS: Read your newsletter. Prayers for injured PAX, marriage, family, this broken world
COT: Jesus in the house!
YHC took an empty diaper box, put a bunch of exercises on it and had the PAX roll it around like a die (not dice) and completed the exercises. Somehow a bunch of exercises not on the die were called?