WARMUP: not even a chance
THE THANG: run to the end of trinity ridge – dream about what people must do to live in such big houses
MARY: never met her
ANNOUNCEMENTS: newsletter
COT: yup
WARMUP: yea, this is important
THE THANG:
MARY: last 5 min and we rotated who led
ANNOUNCEMENTS: newsletter
COT: There are lots of guys in our lives with their lights off. Just a shell of what they could be. You can see it at work, in your neighborhood, at church, your kid's school, the grocery store, in a restaurant, etc. They're cosplaying at being the men they were created to be. F3 isn't the only answer for them, but it's a pretty dang good one. Go EH!
WARMUP: The usual… mosey to FCMS Track
THE THANG:
4 Corners:
Station 1) Mild – x 12
Round 1: Seal Jacks
Round 2:LBC’s
Round 3:Flying Squirrels
Round 4:Merkin
MOT → Mosey → 2)
Medium – x 9
Round 1: SSH
Round 2:Gas-Pumpers,
Round 3:Burpees
Round 4:Wide Merkin
MOT→ Toy Soldiers → 3)
HOT – x 6
Round 1: Smurf-Jacks,
Round 2:Big-Boiz,
Round 3:Kraken Burpees
Round 4:Diamond Merkin
MOT →Carioka →4)
THERMONUCLEAR – x 3
Round 1: Bomb-Jacks
Round 2: Hello Ladies
Round 3:Calimari/Krakens
Round 4:Partner Merkin
MOT back to Mild → WALK/ Mosey
1st hill Dora: 1 pax jogs down, Nur Back to switch
MARY: Ab-Lab
ANNOUNCEMENTS: Newsletter – read all about it
COT: Held – Prayers lifted
WARMUP: ssh hillbillies picking strawberries / run the loop couple time with some exercises
THE THANG: field lot work / lunge walk, NUR, sprint, locked arms, bear crawl.
Repeated on hill and field.
Extra field work with sprints, burpees, merkins and partner merkins.
MARY:
ANNOUNCEMENTS:
COT: yep as always
WARMUP: mosey to the back of football stadium – exercises in cadence
Windmills
Cherry Pickers
Plank, down dog, up dog, plank
Merkins
Peter Parker’s
Shoulder Taps
Low slow squats
Add Moroccan night clubs
Seal Jacks
THE THANG: Sweet 16 – Partner up for a de-escalating sweet 16. Partner 1 exercises, partner 2 runs then flapjack until complete
16 burpees
15 burpees
14 burpees
13 burpees
12 burpees
11 wide arm merkins
10 wide arm merkins
9 wide arm merkins
8 wide arm merkins
7 wide arm merkins
6 – diamonds
5 – diamonds
4 – diamonds
3 – diamonds
2 – diamonds
1 – diamond
Mosey to wall by band lot and hold people’s chair of gratitude. Each pax voiced one thing for which they were grateful.
On to rugby sprints
Exercises in cadence at various quantities followed by a sprint call for a short distance
Squats and a sprint
Merkins and a sprint
Big boys and a sprint
To the hill – more rugby sprints
Squats and a sprint
Merkins and a sprint
Side shuffle Down hill stopping twice for exercises
Squats
Burpees
Mosey to ticket window for geometry class
Protractors with rosalitas and hello dolly’s mixed in.
MARY: big boys and a body destroyer
ANNOUNCEMENTS: always – read your newsletter
COT: 5th core principle
NMM: after completing the sweet 16 all pax acknowledged that those exercises would not have been done had we been left to do them our own in isolation. Community matters and today’s FNG came out for that very reason.
The gift F3 represents to each of us is unique. The common element, however, is that we must share it to fulfill the mission of invigorating male community leadership. How we do that is up to each of us.
Thanks for the call, Pauly D. And Welcome to Fartlek.
Honored,
:eye:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 10+3 got Hived as I visited the DMZ and gave a KB lesson.
– <@U05RN7GSDLH> , <@U0904HV02BY> , and <@U05K5D10AG6> rucked it out. I believe that most of the world’s problems got solved, but as capitalists, you’ll have to pay to find out the answers.
– <@U03B9G9BXJM> came dressed for a chilly golf outing, complete with puffy jacket. Guys gave him a lot of crap, but they don’t have sensitive nipples, so they don’t get it.
– <@UGU3XR5RP> was in typical form. That means it was a non-stop stream of working hard at both the exercises and giving me a hard time.
– <@U087NCUTMPT> has HCed to bringing an additional 50 lb KB to the Hive from now on for those who are interested. So… no one.
– <@U19FA0Q8Z> is a grown-ass man. NOT a grown ass-man. Hyphens matter.
– <@UGYDCTRST> gave me a normal fist bump at the end, and after checking his temp (rectally, of course) to make sure he wasn’t ill, he recognized where he went off the rails and gave me the normal Slash treatment.
– <@U5DBBKTE0> was the standard and helped us with our form. That was the focus this morning, doing the right things the right way. When that’s the theme, he’s the go to.
– <@U0A25GTDDEJ> has his foot on the accelerator. But he’s not redlining yet. He wins the Helmet award for my favorite guy that had his VQ this week at Ring of Badgers (Fire).
– <@U06P97NSX17> was the sole representative from the Gaggle of Degenerates. Especially since the King of the Degenerates (<@USBP08L1G>) was occupied elsewhere.
– <@U5DKASDQU> was the WarDaddy today (see previous bullet as to why). On a side note, his new retirement gig is developing lesson plans for a new Minnesota Quality Learing Center franchise he’s opening on the WestSide.
This report is true and is able to be copied and pasted into the /slackblast by any man who wants those stats bumped up.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose
WARMUP: SSH, CASBAH #2s, IW,HW, Baby Arm Circles fed &back.
THE THANG: Squat Line Meat Grinder
Teams: 2 teams, 5 men per team
Space: Parking lot 40yd length
Gear:
• 2 identical stacks of 8 exercise cards (one per team)
• 1 sandbag per team 40 lb
Objective
First team to burn through their entire stack AND complete the final center-line sandbag pass wins.
Flow
1. Both teams start at their stack on opposite ends.
2. On “GO!” flip top card → whole team completes the written exercise together (same reps, no sandbagging).
3. As soon as the rep is done, the entire team sprints together to the center line.
4. Drop into a tight shoulder-to-shoulder wall squat (asses low, no one stands).
5. End man grabs the sandbag off the ground and the line passes it hand-to-hand all the way down and all the way back while staying in squat.
→ One full down-and-back = complete pass
1. When the pass is done, team sprints back together to their stack, flips next card, repeat.
2. After the last card is completed, team still runs to center ONE MORE TIME and does a final victory pass.
3. First team to finish that final pass wins.
Good move <@UN6PTD007> pulling a seasoned dodgeball move by sneakily leaving my team and switching to the other. Your team won handily.
Game 2: Russian Roulette Beatdown
Setup
• Distance: 30 yd
• 4 face-down cards at start line: 2 MOT, 2 MOVE
• Far end has the list posted:
MOT (Mode of Transportation)
1. Bear crawl
2. Nur
3. Run
4. Lunge walk
MOVE (Exercise at far end)
1. Burpees
2. Merkins
3. LBCs
4. Squats
Rules
1. One PAX at a time steps up and calls: “Number __ MOT and Number __ MOVE.”
2. Q flips the two cards.
3. All PAX immediately:
• Travel the distance using the drawn MOT
• Does the drawn MOVE at the far end (solo)
• Travel the distance back using the drawn MOT
1. Reshuffle and lay them again.
2. Next man picks.
Continue until time is called or every man has drawn at least once.
GAME 3: DORA
MARY: Yeah, we all called her at least once.
ANNOUNCEMENTS: review of F3 for FNG (@SmallCrabs). We got carried away and sorta skipped it.
COT: Prayers.