WARMUP:
SSH
Imp Walker
Hillbilly Walker
Low slow squat
Merkin
BROGA
THE THANG:
Bear crawl Merkin compound
Stair run ab gauntlet
Bear crawl CCD compound
Dora
Slam ball
Jump rope
Dips
Overhead press
2 sets and switch
MARY:
None
ANNOUNCEMENTS:
Bethel Men
Amrap for autism
COT:
Marriages
Kid changes and moving in school
WARMUP: Ran a warm up lap around the NAFO track and led the PAX to the bleachers.
THE THANG: Asked the PAX to partner up.
Bleacher Runs:
Partner 1 sprints up the bleachers and then moseys back down, complete 2 trips before switching with Partner 2.
Partner 2 continues a circuit of 20 Derkins, 20BSSs ( 10each leg ), and 20 LBCs. Complete 5 rounds each.
All finished and we made our way back to the track.
Fast Mile on the Track:
Partner 1 runs 400m as fast as you can and then switches with Partner 2. Partner 2 continues a circuit of 20 Merkins, 20 Alt. Lunges ( 10each leg ), and 20 BBSs. Switch with Partner 1 upon his return.
Complete 4 laps each for a Fast Mile.
MARY: Moseyed from the track to COT and held plank while each PAX said something they were thankful for.
ANNOUNCEMENTS: Read your newsletter
COT: STK!
F3 Lazarus Bootcamp – 4/17/25
Warmup:
SSH
Imperial Walker
Windmill
Hillbilly Walker
Cherry Picker
Merlin
Peter Parker’s
The Thang:
24 Islands of Fun
Do 12 reps at each parking lot island of the exercise below. There are 3 rows of islands, 8 per row, 24 total.
Modes of Transportation
1st row – Crab Walk
2nd row – Bear Crawl
3rd row – Lunge Walk
1. Squats
2. Merkins
3. Big boy sit-ups
4. Calf raises
5. Hello Dollys
6. Burpees
7. Flutters
8. Shoulder taps
9. American hammers
10. Carolina Dry Docks
11. V-Ups
12. Dips
13. Mtn Climbers
14. OH Raises
15. Derkins
16. Low slow squats
17. Plank Jacks
18. Bobby Hurleys
19. LBCs
20. Lunges
21. Box Cutters
22. Seal Jacks
23. Diamond Merkins
24. Jump Squats
Play Black Betty – Ram Jam
Plank it out, merkin everytime they say Bam a Lam
Mary:
Hello Dolly
American Hammers
ANNOUNCEMENTS:
COT:
WARMUP: N/A
THE THANG: running from 1500 Fort Mill Pkwy down Holbrook Rd to Old springs rd, and back up Holbrook to COT 4.5 miles
MARY:
ANNOUNCEMENTS: next location for ass kicken APRIL
COT: PRAY and praise
WARMUP: nope
THE THANG: doby bridge to nims lake, took it to the back where it forked, went right down a gravel “road” or long driveway, came back out and took the other fork to a less gravely road, then back out to COT…only a few guys got lost but they all came back.
MARY: nada
ANNOUNCEMENTS: of course – Xmas eve and New Year’s Day workouts
COT: yep
First time to The Biscuit and I had the Q. I READ BACKBLASTS TO FIGURE OUT WHAT TO DO. Go figure… <@UGU3XR5RP> (was not present) is hopefully proud.
WARMUP:
Don’t call Side Straddle Hops or Windmills or anything here. It will not be welcomed.
THE THANG:
We took a route down and through Massey to the end at King’s Bottom and back up. We hit roughly 4.5.
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.
WARMUP: Run to Holbrook
THE THANG: Rundown Holbrook
MARY: Figure out how to get to COT without running uphill
ANNOUNCEMENTS: Newsletter
COT: 5th Core of Course
WARMUP:
Run lap.
Side Straddle Hop
Windmill
American Hammer
Plank, remain in plank put right & then left arm in the air
THE THANG:
Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear crawl.
List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
20 Big Boys
20 Merkins
20 Low Slow Squats
30 second plank
30 Bench Dips
30 Calf Raise on the Curve
Choose your own exercise for the rest of the workout.
MARY:
ANNOUNCEMENTS:
– Hominy announced that he will be taking over the Site Q for <#C03GHN4R98U> beginning on Saturday, December 7th, 2024.
– Come to Thanksgiving convergence.
– Read your newsletter for more announcements.
COT:
Let’s go out and make an impact on others this week!
WARMUP: No
THE THANG: Ran down Holbrook to the very end 2.3 each way for a total of 4.6
MARY: no
ANNOUNCEMENTS: Tortoise and the Hare & more.
COT: Be careful and practice a kind response or no response to a wife. Each had a prayer or praise.
WARMUP: talked a little
THE THANG:
Ran through neighborhood found a hill that was 1/4 miles long and we ran up and down it a bunch of times
MARY:
Mosey back to COT
ANNOUNCEMENTS:
Read your newsletter
COT:
Take time for Rest!!