WARMUP: Disclaimer Given !
THE THANG: Rucked around the kinglsey property
MARY: Stretching Movements
ANNOUNCEMENTS: Read your newsletter
COT: Never leaves COT
WARMUP: side straddle hops, merkins, cherry pickers, moroccan night clubs
THE THANG: mosey to lower field for some 4 corners. each corner 10 bomb jacks, 20 merkins, 30 CDDs, 40 squats, 50 flutters with MOT between corners mosey & bear crawls. 2nd half mosey to basketball courts for rounds of sprints with reverse of first half (10 flutters, 20 squats, 30 CDDs, 40 merkins.
MARY: heel grabs, cockroaches, LBCs, 6 count burpees (aka a normal burpee?)
ANNOUNCEMENTS: BBQ & bourbon. Everyone donate to give the Bethel men some ham and show up Thursday. Sign up for Christmas party Dec 21.
COT: Thanks for all the feedback and the solid showing at my VQ! Won’t be the last.
Statement of the F3 Mission, F3 Core Principles, F3 Credo
WARMUP: 2 laps around the parking lot with a few exercises to follow.
THE THANG:
We ran the rows of the parking lot, increasing by 5 reps at each column, starting at 5, then 10, 15, 20, 25.
On one end, Carolina Dry Docks and the other, Mountain Climbers with running in between.
Make our way to the football field and line up on one end zone:
Run 20yds, NUR 10yds, perform 1 burpee.
Run 20yds, NUR 10yds, then 2 burpees.
Run 20yds, NUR 10yds, then 3 burpees.
Do this all the way to the other end zone then finish with 10 burpees as a group.
Crawl Bear back to the starting end zone. Lots of moaning initiated by the ‘ol Crawl Bear trick.
Captain Thor: 1 Big Boy Sit Up & 4 American Hammers.
2 Big Boy Sit Ups & 8 American Hammers.
All the way up to 10:40.
MARY: See above
ANNOUNCEMENTS: Multiple fundraisers and the Christmas Party…DO IT.
COT: 5th Core Principle.
I found my old VQ backblast and brought a little back.
It wasn’t as hard as I remember. Solid work was done by all. We had a string of pearls to get to the spot
3 cones in a line
5 HR merkins
5 burpees in the middle
5 jump squats
4 burpees in the middle
5 HR merkins
3 burpees in the middle
5 jump squats
2 burpees in the middle
5 HR merkins
1 burpee in the middle
5 jump squats
I modified it down a bit from my VQ. Probably made it too easy. I’ll fix that next time
WARMUP:
Mosey to back lot –> WM, CP, HBW, yoga-esque stretch -> Mosey to islands
THE THANG:
Appetizer –> 10 Big Boys, 15 Merkins, 20 Sumo Squats –> Lunge Walk to next island –> Repeat x 3
Mosey to top of hill via the yellow brick road
Palate Cleanser –> 5 Iron Mikes, 10 LSS, 15 American Hammers –> run to next island –> Repeat x 2
Entree –> partner up for 100 Dips, 200 Flutters, 300 Overhead Claps, 200 Step-ups, 100 Derkins while partner runs the track around Bball courts
Dessert — mumblechatter, flatulence, Cossack Squats
MARY: Negative
ANNOUNCEMENTS: see newsletter, swing those clubs today gents!
COT: prayers/praises. Challenge –> invite one person to post this week!
WARMUP: Moseyed around the COT parking lot and made our way to the pullup bars. Completed: WMinCadencex7, LSSinCadencex10, IWinCadencex10, MNCinCadencex10, BigArmCirclesinCadencex14, SSHinCadencex20. Time to get to work.
THE THANG: Pick your poison was the theme of the workout.
Between 2 exercises need to complete accumulative rep count of 100. Each time you switch to the other exercise you must complete 25 penalty reps of a core exercise.
Thang#1: Walked over to the pullup bars
2 Exercises: Pullups & Burpees
Penalty Core Exercise: 25 BBS
Thang#2: Walked over to pick up Cindy
2 exercises: CurltoCleantoPress & Alt. Side Lunges w/Cindy
Penalty Core Exercise: 25 Straight Lower Leg Lifts
Thang#3: Dropped Cindy off and moseyed to the benches
2 exercises: Derkins & 1 Legged Butt Touch Squats
Penalty Core Exercise: 25 V-Ups
MARY: NO TIME
ANNOUNCEMENTS: READ YOUR NEWSLETTER
COT: STK
Warm-up:
SSH x 15
Penny Pickers x 10
Imperial Storm Troopers x 10
Arm Circles
The Thang:
15 exercises, adding an exercise each round. Each exercise is done with the number of reps being the round for that exercise. So 1; 2-1; 3-2-1;…; 15-14-13…-2-1.
1 – Thurster
2 – Swings
3 – Lawnmowers (Each Side)
4 – Overhead Press
5 – Side Bends (Each Side)
6 – Lunges (Each Side)
7 – High Rows
8 – Tricep Extensions
9 – Curls
10- Deadlifts
11- Merkins
12- Sumo Squats
13- Halos
14- Figure 8s – Most finished here
15- High Bell Flutters – Leave 40-45 minutes for full workout
No time for Mary
WARMUP: 45 SSH, 10 windmills, plank and some stretching
THE THANG:
4 corners (in a rectangle)
PARTNER WORK
First lap
Partner 1 Bear crawls the long part of the rectangle while partner carries both bells in an suitcase carry
At halfway point switch places or as needed
100 halos- 25 of each at each corner
100 skull crushers- 25 of each corner
For short part of rectangle partner 1 does lunge walks and partner two does overhead carry with both bells, again switch halfway or as needed
Second lap same MOD
100 goblet squats
100 bent over rows
We had an odd number so the second group figured out a way to have someone always crawling and two ppl using bells to do work.
MARY:
20 American hammers with bells
Flutters
Pickle pointers
ANNOUNCEMENTS:
Golf outing
Lots of discussion about WNC insurance, ultimately the fraud of such predatory companies, but more importantly the good men and women that are helping those in need which is anticipated to last well into the winter, Jcruise plugged an organization 2nd wave specifically designed to bring relief when this “first wave” is done.
Thanks for the callout 3D
COT: yes
WARMUP: Cherry Picker, SSH, Merkin
THE THANG: Mosey to movie theatre: work in one spot and move to the next
Work chosen from: Big Boy, Merkin, Plank Jack, LBC, Hello Dolly, Mtn Climber, Monkey Humper, Flutter Kick, Imperial Walker, Hillbilly Walker, 90 sec Plank
Move chosen from: Lunge Walk, Bear Craw, Nur, Karaoke, Shuffle, Sprint
MARY: Just a bit
ANNOUNCEMENTS: Golf, Give, Go if you can
COT: Glory to God for those willing and able to serve their neighbors affected by storms; Prayers for patience and wellness for those same neighbors