WARMUP: None
THE THANG: Rucked 3 laps around the school campus talking about our 2025 goals
MARY: None
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: Stated the F3 Mission and Core Principles, then SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers
THE THANG:
Round 1: Cheese Shredder
Round 2: Light Poles:
1. Burpees starting with 1 then 2 at the next light pole and so on with the mode of transportation being a bear crawl
2. Squats starting with 1 then 2 at the next light pole and so on with the mode of transportation being a lunge walk
3. Big Boy Sit Ups starting with 1 then 2 at the next light pole and so on with the mode of transportation being a Crab Walk
Round 3: Steps:
1. Start with 5 Box Jumps or Step Ups at lowest step with 1 Merkin then 5 Box Jumps or Step Ups on the next step with 2 Merkins and so on until the highest step
2. Start with 5 Box Jumps or Step Ups at lowest step with 1 Derkin then 5 Box Jumps or Step Ups on the next step with 2 Derkins and so on until the highest step
3. Start with 5 Box Jumps or Step Ups at lowest step with 1 Inclined Merkin then 5 Box Jumps or Step Ups on the next step with 2 Inclined Merkins and so on until the highest step
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: yes, of course
SSH
IW
HW
Yoga
Shoulder Taps
Mountain Climber
Peter Parker
THE THANG:
Mosey
10 dips
10 step ups
Stretch
Mosey
Burpee Square:
10 burpees
Bear crawl
9 burpees
Lunge walk
8 burpees
Crawl bear
7 burpees
Reverse lunge walk
6 burpees
Bear crawl
Etc…
Mosey to the baseball stands
10 derkins
10 Bulgarian split squats
Mosey to football field
Red Barchetta
100 yard sprint
100 SSH
100 yards back
75 yard sprint
75 mountain climbers
75 back
50 yard sprint
50 lBC
50 back
25 yard sprint
25 merkins
25 back
10 yard sprint
10 burpees
10 back
Mosey
Imperial Squat Walkers back at the shovel flag
1 min plank
NMM:
Gotta get pretty deep into the workout before you can even think about working on your toughness both physical & mental. Have the strength to get this far, but remember you didn’t come this far just to go this far.
Ran the Legion Rd loop.
ANNOUNCEMENTS: D2DB10K
COT: Health and continuing momentum for 2025
Warm up
SSH
Moroccan Nightclub
Imperial Walker
Hillbilly Walker
Low slow squat
Merkins
Honeymooner
Downward Dog
Hamstring Stretch
The Thang:
Bear crawl Commander (Indian) Run in parking lot (or safe area to do so)
Lap around park
10 ofs round robin – what went well/acceleration opportunity (stop at each swing)
Lunges
Kraken Burpee
Merkins
LBCs
Others I can’t recall
Run to amphitheater
Dora (deep thinking Dora)
100 merkins
200 squats
300 LBCs
When complete each pax will think of a way to
Serve God
Serve Family
Serve F3 Brothers or community
15 Apollo Ohnos
15 Incline Merkins
Abs workout
15 each
Box Cutter
Leg Lift
V Up
COT
Name a Rama
Announcements
Prayers and praises
WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B…
Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex
Switch Q’s at 1/2 mark
THE THANG:
Group 1 (Farmers only):
Group 2 (Suplex):
Cocaine Bear Crawls to the 50 (2 merkins at each 5yrd). Al Gore till the 6
Mary #1: 12 Hello Ladies (IC), 24 Plank Jacks (IC), 12 BBSU & 24 Heel-taps (OYO)
Go right into….
Burpee Broad Jumps (3 & 3) to end zone
Plank till the 6
R.2
Crane Carries to 50: back to back, 1 runs while other flutter kicks (swap @ 25… mod. to piggyback if needed)
Mary #2: 12 AmHamms (IC), 24 Gas Pumpers (IC), 12 Dying CockRoaches & 24 LBCs (OYO)
Go right into…
Other man in Sparrow Run.
@ end zone: 12 Imp-Squat-walkers (IC) 24 or something else (improv.)
MARY: done w/in Thang
ANNOUNCEMENTS: Newsletters… Merry Christmas!
COT: held (5th core principle)
WARMUP:
SSH
Moroccan Nightclub
Imperial and Hillbilly Walker
Merkins
Broga
THE THANG:
Bear crawl Indian run (3 merkins then run to the front 1 lap around the island)
12 days of Christmas
1 Burpee
2 Mike Tyson’s
3 Lunges
4 Hillbilly Walkers
5 Tricep Pushups
6 Low Slow Squats
7 Flutters
8 Carolina Dry Docks
9 Merkins
10 American Hammers
11 Side Straddle Hops
12 LBCs
MARY:
No siree
ANNOUNCEMENTS:
Clave boss
New years
Dam to Dam fundraising
Read the newsletter
COT:
Brotherhood
Family
Health
WARMUP: nope
THE THANG: doby bridge to nims lake, took it to the back where it forked, went right down a gravel “road” or long driveway, came back out and took the other fork to a less gravely road, then back out to COT…only a few guys got lost but they all came back.
MARY: nada
ANNOUNCEMENTS: of course – Xmas eve and New Year’s Day workouts
COT: yep
Always a good day at the Laz. Opportunity abounds and we took full advantage.
WARMUP:
Usual warm-up type stuff. Windmills, merkins, that kind of stuff…
THE THANG:
First we pulled up behind the Greek place for a <@U01FDRQSQG3> and <@U0603USPHAS> favorite, some chair work. These freaking chairs weigh at least 55-60 pounds. And they’re awkward. Terrible. Did some overhead presses, maybe something else… I don’t really remember.
Then we ran it down to the parking deck at Red Ventures. Stopped at some light poles on the way down. Ran up and down the deck and the stairs and such. It was a real nice time.
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.
WARMUP: The usual
THE THANG:
– Exercise of YHC’s choosing in cadence + mode of transport given for 20 to 50 yds, NUR to starting point; repeat
– DORA: 100 hand release/150 low slow squats/ 200 big boys | Partner runs 50 yds, NURs back