Konvergence for Kenya

We converged on 6/10 to with a special weinke designed by the PAX of F3 Nairobi (but “may” have been augmented by Poppins…)
Weinke

Warm up
Various, but highlight was 150 SSH in sets of 50. #CrowdPleaser

Groups of 5
Indian Run
5 burpees by the guys at the back

Dora on the football practice field
50 burpees – bear crawl
200 merkins – bear crawl
200 squats – lunge walk
300 4-count mountain climbers – frog leap a partner

Lots of bat flipping on the 4-count of the mountain climbers and the frog leaping

The guys in Kenya average a 5 mile transit to and from the AO, so a group of PAX dutifully pre-ran and post-ran 5 miles after the beatdown. YHC took a bit of flack, because it was me that spitballed that idea and then did not pre or post run. I did bring my 2.0 to the workout to try to cover the fact that I wouldn’t be running extra, but to no avail. Badlands 100% called me out.

Welcome FNGs
– Dungeon Master
– V-neck

Pre-runners:
– Badlands, Poppins, Rolloff, Maximus, Funhouse, Sasquatch, Cyclops, Beaker
– rucking: Sprocket, NakedandAfraid
Post-run:
– Badlands, Poppins, Rolloff, Maximus, Funhouse
All running
– Gears

The plan was to raise $$ to purchase a vehicle for transportation of Nairobi PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.

As of this backblast, we raised $2620. I have no idea when you’re reading this, but you could possibly still contribute and Poppins may still have T-Shirts in the back of his vehicle: https://www.gofundme.com/f/help-our-kenyan-f3-brothers?member=26869695&sharetype=teams

Announcements:
Q-School Wednesday 6/14 at Bushwood
The Fort Retreat 8/11-8/13 (Register now!)
https://criout.regfox.com/f3-him-camp

Safari (F3 Nairobi Nantan) facetimed in at the end to offer up a prayer closing out COT.

This backblast respectfully submitted by Band Camp

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Are we there yet?

WARMUP: long Mosey to pull up bars
THE THANG: Two Stations
S1: pull ups, diamond merks, SSH, Carolina dry socks
Lap
S2: monkey bumpers, lunges, squats, calf
Raises

MARY: yes! Peer led and some painful ones including protractor and boat/canoe/flutters routine by ChangeOrder

ANNOUNCEMENTS: Kenya convergence at FMHS
COT:

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Ultra Farmer’s Carry

WARMUP:
Some around the world and Halos

THE THANG:
Farmer Carry to the pull up bars, while getting lost along the way.
Once at the bars, 5 rounds of 10 snatches (right arm) followed by 5 pull ups. 10 snatches (left arm) 5 pull ups.
Headed back to COT for the McGill Big 3
Big Boys, bird dogs, and side planks

Wanted to challenge the core muscles today along with all the stabilizers. Super crucial for overall back health.
MARY: Went around the circle doing Mary’s

ANNOUNCEMENTS:
COT:

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The 3in Screw!!

WARMUP: mosey to 5 light poles and do exercise
Mosey back to kettlebells

THE THANG:
6 exercise moves
*swings
*kb Merkins
*shoulder press
*American hammers
*curls
*squats
Perform 20 reps of each and move to right
Once complete run up hill to Munn Rd and back
Rinse and Repeat except round 2 = 24reps and round 3 =26 reps
MARY: at cot got 3 rounds of Mary in and completed at 0600 sharp

ANNOUNCEMENTS:
Read your newsletter
COT:
Lots of prayers praises and good vibes by all

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A deep dive into the mind of Slash at the Hive

WARMUP:

The Q was told today started at 5:16, so he arrived just in time…

SSH, Moroccan Nightclubs, Windmill, Imperial Walker, Hillbilly Walker

THE THANG:

Based off a 2019 GORUCK monthly workout that I know Bandcamp loved back then.

The main movement was suitcase carry up and down the hill by the stadium. At the bottom the work was 20 reps of each below starting with the top. Then adding the next one the next time. Then the top 3 the next time etc. I think we made it to overhead press

Swing
Squat
Lat Pull-Over
Lunge
Plank Pull-Through
Overhead Press
Curl
Man Makers

MARY: One minute of LBC to get to 6:00

ANNOUNCEMENTS:

For the love of God, run in the Cannoli Run if you can!

Aug 11-13 plan for retreat to save lives

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Gas station route of pain

WARMUP: massey uphill to utility parking lot
THE THANG:
I. Partner DORA – 100 Merks, 200 squats, 300 LBC with run up and down hill.
II. 1 mile loop with pain stations at each gas’s station. Same exercises as DORA but rep was 15 each.

Touch workout with the hills!

MARY: no time
ANNOUNCEMENTS:
COT:

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