WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: stretches, windmills, toy soldiers, side straddle hops, karaoke
THE THANG: most to the track area, series of partner repetition exercises with the bench and running. Merkins, derkins, irkins, step ups, dips. Moved over to front of school and inchworm bear crawls, Indian run to COT
MARY: flutters, straight up had this v up type exercise that consisted of one leg up at a time, LBCs, big boy sit ups, and other Misc stuff
ANNOUNCEMENTS: see newsletter
COT: praise for straight ups boys in their weekend competition, pray for shower curtains shoulder surgery, *** remember that when you are going through hard times to not stay isolated, reach out to your brothers for support – we are stubborn as me and try to carry the torch on our own and it takes us out. Ecclesiastes 4:9 – two are better than one
Disclaimed and started to mosey when more cars were pulling in so stayed close to CoT while everyone got parked…
WARMUP: Jog around CoT lot and circle up near stop sign near ROTC building
Goofballs, broga doggy stuff, merkins, mountain climbers, OH claps, windmills (IC)
THE THANG:
5 pullups, 10 merkins, 15 squats – SSH for the 6. Run down hill to lower stop sign and back to pullup bars
repeat x 5 rounds
Grab a block and circle up in street near ROTC building –
10 swings, 10 curls, 10 OH presses, 10 bent over rows (IC) then bear crawl to stop sign near CoT and jog back. high knees for the 6
repeat x 3 rounds
rifle carry block down hill to stop sign – murder bunny back to ROTC building
MARY: about 6 flutters
ANNOUNCEMENTS: lots of fundraisers. Time of giving – find something important to you and make an impact
COT: job searches and families
Thanks for opportunity Kaiser
WARMUP:
• Side Straddle Hops – 20
• Windmills- 10
• Imp Walkers – 10
• Merkins – 10 double
• Mtn Climbers – 10 double
THE THANG:
Indian Run through parking lot to the Covered breezeway: person in rear sprints up front:
• 5 clap jump burpees (Belchers?)
• Squat in a row, Each person does 2 burpees all the way down the line.
• 20 Step-ups OYO
• Dying Cockroaches – 10 double
• LBCs – 10 double
Mosey to the wall:
• Balls to the wall with counts
• Wall Sits – Arms out– Hold for 10 count
• Recite the F3 Mission
• Recite the F3 Credo
Mosey to Cafeteria tables:
Partner work with one person running to the 3rd lamp post while the other did the following. Then switch.
• Dips
• Derkins
• taint crushers (butt touch squats)
• incline merkins
• Carolina Dry dock till the 6 came in
Mosey to pull-up bars:
One partner runs the bottom of the parking lot hill and does 3 burpees while their partner does pull-ups AMRAP. Switch off 2X.
Mosey to the bottom parking lot:
• One partner runs the length of the parking lot and back while the other does merkins, LBCs, American hammers AMRAP. Switch off for each exercise.
• Flutters till the 6 came in.
• Overhead claps- 2 count 30X
Mosey back to the flag
MARY:
• Low slow squats
• Peter Parkers
• J-Los
• Indian Run around the parking lot
ANNOUNCEMENTS: Lots of 2nd F happenings. Read your news letter.
COT: Prayers for mental heath, People in need around the world, Family, and the kids that are trick or treating tonight.
YHC tried to Q in September and missed the opportunity due to concentrica demands. Last week, DR. This week, finally!
It is Chad season, so we put in some step ups after a coupon ruck, followed by Farmer Carries vanity muscle work.
Step Up Work:
30 minute EMOM (:40 work/:20 rest)
Vanity Work:
1 Pax Farmer Carry out/back with Jerry Cans
Rest of Pax do one movement, rotate, repeat
OH Press
Bent Over Rows
Ruck Curls
OH Hold
Ruck Swings
Stretch it out.
Moleskine:
Kaiser mentioned life is in seasons – which is very true. To be able to realize the seasonal transition is another level of awareness. My prayer is that God will reveal those seasons and the changes to us so we can better lead our families.
Announcements:
Dam2Dam fundraising season is in full effect. Check out your newsletter or hit up Boss Hogg to learn more.
COT:
Praise/prayers for Divac’s second child in his wife’s womb – coming May 2023.
Other prayers meant for COT.
Thanks, Divac, for persisting for my Q – appreciate you.
Punch List out.
Mosey run down to Elementary School; toy soldiers, high knees.
Circle up and do warm up exercises in cadence: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, big arm circles, Peter Parkers, and plank stretches. Had pax recite the mission of F3.
Run uphill to pull up bars and did: Pullups, chin-ups, switch grips, knees to chest
Run to high school. Get on the wall: wall sits, and BTW.
Run to other side of high school/faculty parking lot: Bear crawl 100 ft, and crab walk 90 ft.
Had pax state the credo of F3.
Run to back side of school: cinder blocks: Curls, KB swings, OH presses, Kaiser grip standing rows, manmakers, arm extension hold.
Mosey to benches: step ups, dips, derkins, taint crushers (formerly known as butt touch squats), incline merkins, calf raises.
Run to shovel flag. Had pax state the five core principles of F3. Six count burpees (5x). Then Sally routine: leg raise on “bring Sally up”, six inches on “bring Sally down”.
Fini
COT
Goal of going through F3’s mission, credo, and core principles is to etch these talking points in our mind so we can better convey what F3 is all about to potential pax.
Warmup:
Run to the brand new pavilion.
100 SSH IC (Yes it was 100 that is not a typo)
15 MNC IC
The Thang:
Modified Laredo
12 Merkins IC
12 Squats IC
12 Lunges IC
400 m run
2 rounds
EMOM Series
5 minutes EMOM
10 Merkins (later upped to 12 and then 15)
20 LBCS (later upped to 25)
10 Hello Dollys (later upped to 12 and then 15)
.12 recovery run
5 Minutes EMOM (this one was harder than it looked)
10 HR
10 BBS
10 4-Ct Flutter Kicks
.12 Recovery Run
4 minutes (because of time) EMOM
10 Peter Parker (later upped to 12 and then 15)
10 Mountain Climbers (later upped to 12 and then 15)
10 Plank Jacks (later upped to 12 and then 15)
Recovery Run back to COT
7 Minutes EMOM
8 Burpees..then upped to 10…then upped to 12 then upped to max out. I got 21 in for the last minute as IAN finally made his long-awaited appearance
COT:
Thank you to all the PAX who posted this morning. It’s always appreciated when people come out to the Stockade/Chupacabra and especially on a day where we have some significant weather coming. Always humbled and honored when anyone shows up to one of my workouts.
During COT we offered up Prayers for healing, and guidance and praises for the support and brotherhood of F3.
Until next time!
WARMUP: SSH, front plank, upward dog<>downward dog, dynamic front plank exercises (i.e. plank jacks, Peter parkers, etc), repeat all above until shoulders VERY warm
THE THANG: each pax grabs a cinder block and places on field in 1 yard increments
field assembly line
round 1: side shuffle between blocks and 15 yd bear crawl to beginning of blocks- repeat 2-3x
round 2: lateral merkin walk on cinder blocks left, bear crawl back, repeat going right, bear crawl back
round 3: forward and back shuffle in between cinder blocks and bear crawl back 2-3 rounds
round 4: lateral toe taps on Cinder blocks left, bear crawl and then repeat going right, bear crawl back
round 5: partner up at 2 blocks and alternate with partner 3 burpees with hands on cinder blocks for 60″
round 6: forward hop over block x2, alternating with partner for 60″
bars assembly line
1 pullup, 2 toes to bar or knees to chest, hang until pax to your right drops and then move to the bar to your right – repeated 10x total
ANNOUNCEMENTS: Sawdust is finally 50! RESPECT
COT: HORIZONTAL assembly lines sucked. Quit the horizontal living and strive for VERTICAL relationship with the Lord!
WARMUP: helmet kept making fun of my warmup exercises so we stopped warming up since he poked the bear…So the pain started early
THE THANG: elevens with block swings and Bobby Hurleys, a couple of rounds of pull ups, dips, merkins, chest press with block, and upper row exercise with block (new name the “Kaiser”)
MARY: yeah we did a lot of painful ab stuff
ANNOUNCEMENTS: highway cleanup this weekend
COT: 1 Peter 5:7 cast your cares on him
Carry each other’s burdens and don’t be afraid to share yours with other men
WARMUP: good balls, toy soldiers, karaoke, windmills, etc
THE THANG: suicides, bench work, Jack of all doras, 4 corners
MARY: rotating ab exercises
ANNOUNCEMENTS: newsletter
COT: prayers