WARMUP:
– yes
THE THANG:
– lucky 13 with 7 exercises and 1 round WEP, rinse + repeat
– sandbag carry
MARY:
– Airborne Hips
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP: mosey
THE THANG: hill sprints
MARY: N/A
ANNOUNCEMENTS:
COT:
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
WARMUP: Indian run around WEP trail, Cherry pickers,windmill,imperials
THE THANG: 2 rounds of sets below
Set 1:
50 Merks
25 diamond Merks
25 wide Merks
——RUN—-
50 squats
25 lunges
25 monkey humpers
——RUN—-
50 LBC
25 Big Boy
25 American hammer
——RUN—-
Set 2:
50 Carolina dry dock
25 incline Merks
25 decline Merks
——RUN—-
50 squats
25 Bobby hurleys
25 jump Squats
——RUN—
50 flutters
25 mountain climbers
25 second plank
——RUN—-
MARY: none
ANNOUNCEMENTS: sign up for fort Mill Retreat and learn how to respond in a dangerous situation of active shooters
COT:saying negative things out loud can make it 40x -70x more likely to happen
Uhaul was spinning the tunes by request which meant 80s and 90s rap hits. It is clearly a spiritual gift for him and the Pax appreciate it.
WARMUP:
Mosey around the parking lot
Windmills x 10
MNC x 15
Planks
THE THANG:
Separate into two groups (LIV tour and PGA Tour). Focus today would be KB exercises to improve golf swing accuracy and distance. Tours would do 3 sets of each exercise with 12 reps followed by a lap and then switch tours.
LIV
Hand Plank Reach
Merkins
Mtn Climbers
PGA Tour
KB Swings
Rows
IW
Lap then switch
Round 2
LIV Tour
Floor press
Russian Twist
Skull crushers
PGA Tour
Halo
Lateral swings
Slalom jumps
Lap then switch
All Tours
Goblet Squats
Curls
Big Boys
Mosey back to COT
COT: YHC had not Q’ed in some time and while I laid out a clear disclaimer, I failed to recognize that we had an FNG brought to us by Cohiba. Thanks to the pax, we were able to remedy this and provide him with a good name and explanation of F3 and the core principles.
I left the Pax with a question…what times in your life have truly brought you joy? Its a question that I was journaling about last night. What stands out to me is my wedding, the birth of my girls, seeing my girls succeed at something and the fellowship of the Pax
What has truly brought you joy?
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!
WARMUP: Dynamic exercises
THE THANG: Board of Pain
+ Sprints
– 15 Deadlifts
– 10 Curl to presses
– 20 Tactical lunges
– 10 bent row per side
+ Sprints
– 20 halos clockwise
– 20 hula hoops clockwise
– 20 halos cc
– 20 hula hoops cc
+ Sprints
– 20 Swings
– 20 Bent row (both arms)
– 20 Upright rows
– 20 Goblet Squats
The pax got through 2.5 revolutions of the BOP. We discussed facing Adversity and the perils our colonies faced—certain death—in declaring our independence. Face Adversity with strong character and virtue.
WARMUP: Mosey through the parking lot with intermittent stopping for bear crawl, burpees, SSH, Merkins and crab walks
THE THANG: Every PAX grab 1 coupon to be your partner for the workout. Now, load up all the additional gear (Kettle Bells, Sand Bags, Rucks, Jerry Cans, Medicine Balls, Plate Carrier) and move it to the lot on the right side of the school. There is a penalty applied. Every time you set a weight down or hand it to someone else, everyone does 3 squats.
With your personal coupon:
10 Man Makers
20 Overhead Presses
30 Squats
Now, load up all the gear again and move it to the parking lot on the other side of the school. Same penalty applies, every time you set a weight down or hand it to someone else, everyone does 3 squats.
With your personal coupon:
40 4ct Flutter Kicks w/ Press
50 Curls
Now, grab all the gear and move it around the big loop on the outside of the field with the same penalty.
MARY: Throughout and a bit at the finish.
ANNOUNCEMENTS: Happy Hour always looking for Hive Q’s. Full scale Shieldlock throw-down at Varsity this Friday…be prepared. Bethel Men’s Shelter assistance, Independence Day Convergence, Stuff The Bus, HIM Camp.
COT: Indeed. 5th Core Principle.
WARMUP: we
THE THANG: ran
MARY: 4.5
ANNOUNCEMENTS: miles
COT: amen
We set our bells down around 8 exercises written on orange colored construction paper and the pax rotated clockwise while leaving their bell with said exercise—we did max outs and experience different weights.