WARMUP: SSHs, Hillbilly Walkers, Imperial Walkers, Moroccan Night Club, Cherry Pickers
THE THANG: Sumo Deadlift High Pull, Blades of Glory, Bus Driver, Bent Over Row, Carolina Dry Docks, Plank, Back Widow, Flutter Kicks, American Hammers, Jailbreak
MARY: Protractor
ANNOUNCEMENTS: newsletter
COT:
WARMUP: Yes
THE THANG: Few rounds of KB circuits in 4 corners of the parking lot with farmer carry in between stations
MARY: Yes
ANNOUNCEMENTS: Yes
COT: Prayers and Praises
WARMUP: side straddle hop, imperial walkers, hill billy walkers, windmills, Moroccan night clubs, mosey around the lot
THE THANG:
11’s on hill by gas station
At bottom – Big boy sit-ups
At top – Jump squats
4 corners in lot behind CFA. (2 rounds)
10 merkins
Lunge walk
15 squats
Side shuffle
15 calf raises
Lunge walk
20 lbc
Side shuffle
MARY: flutter, pickle pointer, Freddie mercury
ANNOUNCEMENTS: convergence Tuesday at WEP, bethel men’s shelter Thursday,
COT: aging parents, neighbors moving, adolescent mental health, family businesses, financial challenges
WARMUP: Disclaimer and mosey down the hill to a warmup circle with the following exercises in cadence
Windmills x 10
Cherry Pickers x 10
Imperial walkers x 10
5 burpees OYO
Hillbilly Walkers x 10
4 burpees OYO
Seal Jacks x 10
3 burpees OYO
Low slow squat x 10
hold peoples chair while doing moroccan night clubs x 10 and shoulder presses x 10 and recover
2 burpees OYO
1 burpee OYO
side straddle hops x 21 (just because)
Mosey to main event
THE THANG: 4 corners that escalated in cadence
The credo of F3 is leave no man behind but leave no man where you found him. In that spirit, pax stayed together at all four corners performing the following exercises at each corner in cadence unless otherwise specified:
Merkins
Squats
Lunges
Burpees
Corner 1 – 5 reps of each and NUR to corner 2 – burpees were OYO
Corner 2 – 10 reps of each and bear crawl to corner 3 – burpees were OYO
Corner 3 – 15 reps of each at NUR to corner 4 – Time Machine graciously asked for in cadence 6 count burpees, YHC obliged.
Corner 4 – 20 reps of each with flying squirrels OYO instead of burpees
2 10 counts, a reminder of the credo and a mosey to the light poles
Light pole 1 – 10 LBC's in cadence
Light Pole 2 – 10 Rosalitas in cadence
Light Pole 3 – 10 Hello Dollys in cadence
Light Pole 4 – Plank with salutations for a total of one minute
Light Pole 4 – 10 incline merkins in cadence
Mosey to COT for a 45 second body destroyer at Bird Cage's gracious request.
MARY: No time
ANNOUNCEMENTS: Read you newsletter. Immediate need for Bethel on 10-1.
COT: 5th Core principle
NMM: Q-school provides us the opportunity to give the PAX a look at how to lead a workout. Choosing our credo as the theme today was not accidental. This credo creates an opportunity for tremendous impact in our lives and in the communities we serve. We show up for the man next to us and benefit as a result, taking another step in becoming #thatsomebody in our homes, neighborhoods, communities and world. How are you living out that credo in your life? It starts with the 2-3 people you will influence today.
Thanks for the opportunity, Pauly D.
Warmup
Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC
Farmer’s carry to Cindy Storage
Mosey to Hominy’s parking spot and back to Cindy Shack.
AMRAP (as many rounds as possible)
40 reps Exercise
30 reps Mountain Climbers
20 reps Exercise
10 reps Merkins
Farmer’s Carry up the hill and back.
List of Exercises:
Farmer’s carry back to COT
I improvised this plan
Warmup exercises, slightly off from the normal warmup location.
Slow mosey around the grounds, around Lowe’s towards the Chick-fil-a parking lot. Stopped to do some extended planks, stopped to do a few exercises in cadence.
At the Chick-fil-a parking lot. Did an 80-160-240 DORA. Merkins. Squats. LBC.
I didn’t do burpees because I am fundamentally opposed to burpees in a moderate workout. However, before I finished explaining that, some PAX already cranked out a couple of burpees.
Bear crawl across the Chick-fil-a parking lot.
Mosey back to COT area.
Sevens. Calf raises on curb and merkins.
Mary. Peach Stand called Freddy Mercuries. Some others called a few exercises; I don’t remember which exercises anybody else called. I closed us out with an exercise right at 0600 on the dot.
COT. Peach Stand and Marty Byrde had to leave early. We were down to 5. What is said in COT stays in COT, but I can tell you that we shared some good stuff. Sometimes it’s easier to open up with a smaller number of PAX.
WARMUP: Mosey with a few stops to the middle school track.
THE THANG: 100 yds of Burpee Dan. 10 Yards of lunges, 1 Burpee, 10 additional yards of lunges, 2 burpees, until you made it to the next end zone.
Partner AMRAP Work
Indian run back to COT
ANNOUNCEMENTS: Some
COT:
WARMUP:
Mosey to stop sign for some imperial walkers
Mosey to main school entrance for some side straddle hops
Mosey to benches at R wing pickup for step-ups, irkins, and derkins
THE THANG: mosey down the hill to the traffic light on Hwy 21 for 11’s
Bottom: jump squats
Light pole 1/2 way up: big boy sit ups
Mosey back COT
MARY: flutter
ANNOUNCEMENTS:
COT: https://www.kcrg.com/2026/09/08/iowa-band-member-collapsed-heat-hawkeyes-football-game-taken-off-life-support/
WARMUP: Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Moroccan Night Clubs
THE THANG: Stage 1: 10-Burpees, 10-Squat Jumps, 10 Big Boys_Run 25 yards_Repeat Above._Mozy to Stage 2
Stage 2: Bear Crawl 20 yards, walking lunge 20 yards, 10 LBC’s….repeat above_Mozy to Stage 3
Stage 3: Reverse Bear Crawl 20 yards, Reverse Walking Lunges 20 yards, Plank Hold for 30 seconds_Mozy to stage 4
Stage 4: Partner Up_ 3 rounds_ While partner runs other partner does mountain climbers, Round 2 Squats. Round 3: Ab exercise of individual choosing…Mozy to Stage 5
Stage 5: 50 Dips, 50 Step Ups, 25 Heels to Heaven_Mozy back to COT
MARY:
ANNOUNCEMENTS: BRR next weekend…read the newsletter…end of month gathering
COT: prayer requests and prayer to close out
WARMUP: Side Straddle Hops, Imperial Walkers, Hill Billy Walker, Cherry Picker, Morrocan Night Clubs, 6 count merican
THE THANG: Cinder Block Rounds
Round 1: 5 reps each with cinder block. Durican, Row, Squat, Block Swing, Clean and Press_Run to light pole
Round 2: 10 Reps each. Durican, Row, Squat, Block Swing, Clean and Press_Run to light pole
Round 3: 15 reps each. Same as above
Round 4: 20 reps each. Same as above
2 rounds of 50 yard walking lunch and bear crawl
Shoulder Exercises: Keep arms elevated at all times. 15 reps of 3 count morrocan night clubs, arm circles forward, arm circles backwards, seal claps and over head claps
Finisher of Hip Exercises: 10-3 count reps on each leg- leg forward 45 degrees, leg backwards 45 degrees, full swing front and back, small leg circles forward, small leg circles backwards
MARY:
ANNOUNCEMENTS: Pints and Padres_Bethal men’s shelter
COT: