Tag: HarryCarry

Wet and Sweaty

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WARMUP: ssh, low slow squat merkins. We played duck, duck, burpee. Pax circle up and hold a square. Person who is “it” bear crawls around circle and stops at a pax – both do 5 burpees. First done gets spot in circle.

THE THANG:
10 bomb jacks
10 merkins
10 burpees
Run around circle
10 BJs
10 merkins
9 burpees
Run
Repeat until 1 burpee

Partner up.
P1 runs around the “horseshoe”. P2 lunge walks after him. Partners switch when p1 gets back to p2. Finish when lunger reaches end of circle.
2nd round: Nur and reverse lunge
3rd round: bear crawl and run

20min EMOM consisting of merkins, burpees, jump squats and a whole lot more.

PAX left soaked and tired. Successs
MARY:
ANNOUNCEMENTS:
COT:

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V Day – showed lotta love to all the major muscles

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WARMUP: yep, lots
THE THANG: four circuits, chest, legs, abs l, cardio, merkins- reg, wide arm and diamond, jump squats, squats, wall squats and 11’s
MARY: no time
ANNOUNCEMENTS: FNG drive
COT:

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King of Ring – IPC Style

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Workout inspired by IPC Killer Bs, modified the routine a bit, still sucked, but better for it.

WARMUP: 50xSSHIC at COT, moseyed to the FB field, 5 burpees OYO, ready to work.

THE THANG:
Start on goal line
Broad Jump to 10 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups

Broad Jump to 20 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups

Broad Jump to 30 yard line
Perform 5 Burpees, 10 Bonnie Blairs, 15 BigBoySitups

From the 30 yard line bear crawl back to goal line and perform 20 Merkins & 15 Jump Squats & 10 Straight Lower Leg Lifts

Run 100 yards to other goal line and then NUR back to starting goal line

Round completed, rinse and repeat. PAX who finishes most rounds is King of the Ring

MARY: No time for her

ANNOUNCEMENTS: Break the Dam Feb 28th, Bethel Men’s Shelter serve feedback request by FloatBridge

COT: STK

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Ladder of Fort Mill

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WARMUP: mosey to lot, Did 5 warm up exercises, SSH, Windmill, pickers, etc.
THE THANG: A ladder 6 street intersection strategy crossing 1 -10 reps squats 2-20 merkins, 3- 30 etc. Etc.

Then a quick ab workout at the Pharmacy, one person runs the other works
Butterfly crunchesx2
Heels to heaven x2
Bug boys x2

MARY: nope time
ANNOUNCEMENTS: f3 Charity race jan.28th. Read newsletter
COT: prayers for kids etc.

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Not A Moderate Workout

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot

The Thang:

1. Light Poles:
Light Pole 1: 10 Merkins
Light Pole 2: 15 Jump Squats
Light Pole 3: 20 Big Boys
Light Pole 4: 25 Calf Raises
➡ MOT: Lap 1: Mosey between poles, Lap 2: Bear Crawl between poles, Lap 3: Crab Walk between poles

2. Partner Work Benches:
P1: 20 Incline Merkins
P2: Run up and back on from Cone to cone
Repeat with:
20 Decline Merkins
20 Step Ups
20 Tricep Dips

3. Dora:
Partners:
100 Peter Parkers
200 Lunges
300 Seal Jacks
➡ One partner works, the other jogs from Cone to cone.

Announcements:
Read your newsletter

COT:
Prayers and Praises

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Basketball Legends

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WARMUP: “Tip -Off”
– Warm-Up “Tip-Off”
– Circle-up, all reps in cadence
– Side Stradel Hops-15
– Windmills-10
– Imperial Walkers-10
– Low Slow Squats (hold) 5
– Mountain Climbers 30
– 1 Burpee (Bobby Hurley & Merkins Alternative)
THE THANG:
Message: Kindness, in part, is noticing the guy on your left & right just like a fast break. Look out for each other today
Quarter 1 Fast Break/Full Court Press
Baseline- layup lunges 10 each leg
–
Half Court-line jumps 25 and 25 Plank Jacks
–
Free Throw Line- jump shot merkins
–
Sideline – defensive slides
–
Inside the Paint- Rebound Burpees (Bobby Hurley & Merkin Alternative) 5
–

Quarter 2 Starting 5 Grinder
2 rounds
23 squats (Jordan)
24 merkins (Kobe)
33 big boy situps (Bird)
30 mountain climbers- (Curry)
21 Bonnie Blairs (Duncan)
Message: Great players make teammates better. Great men do the same at home and work

Halftime-Free Throws
Partner A: wall sit
Partner B: 20 shoulder taps, sprint to cone
Switch/ 4 times
Halftime talk: You never know what game someone else is playing (i.e. their life experience) Kindness and understanding are the easiest assists you’ll ever give another person

Quarter 3 Fast Break
Killer Knock Out-play for 8 minutes-If you get knocked out you must perform 10 merkins, 10 bobby Hurley’s, and 10 LBC’s before you can reenter the game. Keep track of how many knockouts you get, prize for the winner
Message: Leave no man behind, leave no man where you found him
Quarter 4 Buzzer Beater 45 seconds/15 seconds rest
American Hammer
Little Baby Crunches
Flutter Kicks
Hello Dolly
Plank Jacks
Flutter Kicks
Closing message: On a court, kindness may look like a pass, a pick for someone else so they can score, or picking a teammate off the ground. Off the court it is a text to check in with someone, forgiveness to those that might have wronged you in some way, patience with those that frustrate you, choose to be kind because kindness changes locker rooms, families and communities!
MARY:
ANNOUNCEMENTS:
COT:

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Track, Block, Bars, Hill

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WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO

THE THANG:
1. Track Work:
800m Nur Charge to Run
Stop every 200m
15 merkins, 20 squats

2. Coupon Suck:
4 rounds, 1 OYO work – PAX work
10 Pullups – Wall Sit
10 Cindy Thrusters – Block Plank
15 Block Curls – Wall Sit
10 Overhead Squats – Block Plank

1. Coupon/Hill Work
DORA
100 Merkins
200 Squat
300 LBC
Block Farmers Carry – Half Down The Hill

MARY:
No time

ANNOUNCEMENTS:
Bethel Shelter

COT:
We can do hard things

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Noterate

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WARMUP: yea. but with accumulating burpees interspersed
THE THANG: Mosey a tad: to some good island based parking lots

6-7 with curb alberts and mike tysons
mode of transit: bear crawl/crawl bear

6-7 with squats and boxer toe touches
mode of transit: lunge walk/reverse lunge walk

(There were kids here. I had to 6-7 them)

Head to the football field.
Some running 100 yards at a time

1 burpee in the endzone
10 merkins at the 10 yard line
2 burpees-20 merkins at the 20, etc.
3-30
4-40
5-then YHC realized this was stupid as we’d already done 100 merkins and a bunch of mike tysons. So, we went to the hill YCH originally wanted to go to anyway

https://f3nation.com/exicon?entryId=exicon-1757988690608-7220
found this in the Codex
It was Shady-level “fun”
Bowser Jr. rolled down the hill. All of us did not, but I wanted to.

MARY: a little yoga instead.
ANNOUNCEMENTS: lots of them in the newsletter and beyond
COT: was held.

Panhandle confided that this was not a moderate workout. Sorry, Not Sorry. You guys freaking crushed it anyway. 45 min on a Saturday makes it moderate–right? You’re welcome

Many of you know I don’t post often on Saturday because it’s concentrica time in my household. My M was working out of town, and the 2.0s slept in. It was great to be among the PAX this Saturday. The work we GET to do in the gloom is a privilege. Remember that when some jackwagon calls 7-2-20s.

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Don’t Stop

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WARMUP: We warmed up.

THE THANG: Headed to the light poles al did something similar to a suicide.

Repeat each exercise at each light pole going and coming back.

20 squats
20 SSH
20 raise the roof
20 lunges
20 merkins
20 imperial walkers
20 LBC
20 American hammers

MARY: 15 burpees! Go!

COT:

Thanks to everyone who posted and put in some sweat equity.

Prayers for all those mentioned.

Also prayers for me as I participate in the Mount Afton Challenge next Saturday to help with mental health.

My verse for the day to meditate on is…

“Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.”

‭‭Galatians‬ ‭6‬:‭9‬ ‭CSB‬‬

With that, The Thrill is gone!

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First Monday Ring of Fire Beatdown

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WARMUP: hang from the bar, windmills, quad stretches, wall sits, honey mooner, downward dog and bio on Sergeant Emerson Brand
THE THANG: overhead press, pull ups, curls, squats, swings, and run to AO jones
MARY: yes
ANNOUNCEMENTS: break the dam
COT: family, work transition, new opportunities, clarity for 2026

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