Tag: Liberty Bibberty

12 Days of an F3 Christmas

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WARMUP: Grandpa Jacks, SSH, and some stretchy things then mosey to the front of the theater.
THE THANG:
This Beatdown was brought to you by everyone’s favorite Christmas Song, the 12 Days of Christmas. We went through each exercise as we attempted to sing the song. After each verse we ran approximately 30 yards and back.

On the 1st Day of Christmas, F3 gave to me:
1 burpee a-la-Dunphy

On the 2nd day of Christmas, F3 gave to me:
2 jump squats & 1 burpee a-la-Dunphy

On the 3rd day of Christmas, F3 gave to me: 3 WWIIs, 2 jump squats & 1 burpee a-la-Dunphy
We continued with the 4th day and so on with the following exercises.

4 dry docks
5 LBCs
6 geezers-a-lunging
7 mountains-a-climbing
8 maids-a-merkins
9 americans-a-twisting
10 lords-a-leaping
11 planks-a-jacking
12 Burpees

Headed back to COT. We had enough time to for a 1 minute plank.

ANNOUNCEMENTS were made and Prayers were said

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Date with Cindy

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WARMUP: Absolutely, too old not to
THE THANG: Moseyed to the High School where someone had left some Cindy’s out and a winkie. Had an escalator, 10 reps was the count, adding an exercise after each round. Ran to the back of the field between rounds.
Swings, Squats, Rows, Curls, Dips, OH Press, Hammers, Offset Merkins, Simbas and Man Makers. Cleaned up the mess and headed back to COT
ANNOUNCEMENTS: Sign up for the dang Christmas Party you slackers
COT: 5th Core Principle

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12 Days of Christmas Ladder

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Celebrating the 12 days of Christmas as the holiday decorations were recently assembled at WEP with a ladder workout with 2 exercises and 5 flights in depending and ascending counts.

WARMUP:

3 variations side straddle hops followed by 3 variations of merkins followed by 3 variations of squats.

THE THANG:

Flight 1-big boy setups and hip dips,
Flight 2-R/L lunges with squats jumps,
Flight 3-Bear crawl with crawl bear,
Flight 4-R/L side plank crunch with mac tar jai,
Flight 5-Front/back lunges with jump knee tucks.

MARY: n/a

ANNOUNCEMENTS:

Christmas party, BRR 2026, Irrevocable Trusts

COT:

Prayers for students, new babies, and aging parents.

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Floats and Floaters

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In honor of the Catawba Ridge Marching Band participating in the 99th Annual Macy’s Thanksgiving Day Parade, 10 PAX did 99 reps of various exercises in the warm, wet morning. There was plenty of mumblechatter and sweat, along with a MILGA code brown (ask Birdcage). Here’s what we did:

Warm-Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 9 Windmills (IC)

The Thang

Mosey to lower entry road
– 15 Squats, Lap
– 15 Squats, 15 Merkins, Lap
– 15 Squats, 15 Merkins, 15 American Hammers, Lap
– 15 Squats, 15 Merkins, 15 American Hammers, 9 Burpees

Mosey to Gym Wall
– 15 Dirty Hook-ups (feet)
– 15 Wall LBCs
– 15 Dirty Hook-ups (hands)
– 15 Wall Lunges
– 15 Australian Mountain Climbers
– 15 Bomb Jacks
– 15 Ab Mat Sit-ups
– 9 Burpees

Mosey to Benches near cafeteria
– 15 Irkins, Lap
– 15 Irkins, 15 Dips, Lap
– 15 Irkins, 15 Dips, 15 Step-ups, Lap
– 15 Irkins, 15 Dips, 15 Step-ups, 9 Burpees

Mosey to COT
– 15 Alternating Shoulder Taps, Lap
– 15 Alternating Shoulder Taps, 15 Flutters, Lap
– 15 Alternating Shoulder Taps, 15 Flutters, 15 Calf Raises, Lap
– 15 Alternating Shoulder Taps, 15 Flutters, 15 Calf Raises, 9 Burpees

NMM
Most people face challenges every day. Some are easy to overcome while other times it feels like war. The enemy is all your doubts, all your fears, and the lie that you aren’t good enough to complete the mission. But don’t quit. Wake up, brush your teeth, make your bed, workout, shower, and just make it to lunch. Then, make it to dinner. Regardless of how bad the day was, there will be a new one tomorrow.

When you feel like quitting, which you will, do not quit right now, that’s emotion. Instead, say “I’ll quit tomorrow.” If you can keep quitting tomorrow, you can do anything. Don’t let the lies in your head stop you from achieving great things.

Aye!
IJ

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Family and service

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WARMUP: mosey around the parking lot, Carioke, toy solders and butt kickers. Windmills, Moroccan Night Clubs and merkins
THE THANG: Mosey to student parking lot. Sprints at 50% then 75%. Rinse and repeat for a total of 6 complete sprints. Mosey to the wall and do 10 muscle ups. Mosey to front of school. 15 dips and 20 back step lunches for total of 3 rounds. Mosey to side of school. At every brick pillar alternate between squats and merkins. Mode of transport is mosey but Band Camp insisted on Bear Crawling. Mosey to bus entrance. Break to hear the story of Naval ROTC instructor, Shawn Studley, and his wife Laura. She passed away at 1:18 pm on the afternoon of this day (11/19). Mosey to the hill outside the cafeteria. 10 back step lunges at the bottom, NUR up the hill and do 10 squats. Repeat for a total of 3 times. Mosey up the hill to COT. At every light pole, stop for a 10 count exercise for the abs. At COT do my hip thingy.
MARY:
ANNOUNCEMENTS:
COT: Pray for Shawn Studley and his family

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Rosie’s magical bean ride

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WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins
THE THANG: Line it up!
40 Yards of MOT, 60 yards sprint
1. Bear Crawls
2. Lunge walks
3. high knees
4. broad jumps
5. bear crawls

In between rounds, 15 Hand release merkins, 20 squats, 25 CDDs, 30 shoulder taps, 35sec plank

Pauly D – 50 yards + sprint of 50
1. NUR
2. Jog

Jack Webb from 1 to 10
1 Merkin, 4 hand claps
all the way to 10 merkins, 40 handclaps, baby!

Sevens – Apollo Onos, Leg raises.

The flag was passed, another man grows!
MARY:
ANNOUNCEMENTS: Congrats Pauly D
COT:

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Musical spaces

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WARMUP: WINDMILLS/PICKERS/MERKINS/LOW AND SLOW SQUATS
THE THANG: mosey over to Lowe’s 11s with big boys and merkins

PART 1: MUSICAL CHAIRS WITH THE BURPEE PIT (20 min)
Setup: Everyone in a parking spot. ONE LESS spot than total PAX.
Each Round:
1. Exercise in spot (20 sec) → 2. “MOVE!” (scramble) → 3. “SPOTS!” (find space)
2. Last PAX without spot → joins THE BURPEE PIT
Burpee Pit: Eliminated PAX work together on 200 total burpees (split however)
In-Spot Exercises: Merkins • Squats • Mtn Climbers • Imperial Walkers • Shoulder Taps • Freddies
Travel Methods: Run • Bear Crawl • Lunge Walk • Backward Run
Endgame: Pit not done? Everyone finishes together. Pit done early? Final players do 25 burpees.

MARY: gas pumpers
ANNOUNCEMENTS: yes, read ya newsletter
COT: yes

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Rounds of upper body for spaghetti arms!

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WARMUP: SSH, Wind Mills, MNC, overhear claps
THE THANG: run a 1/4 mile loop around the parking lot stopping at 4 corners for 10 merkins at each merking. Then, everytime we finish a lap, we have a board of pain with different upper body exercises. Do the first exercise after the first lap, do the first and second exercise after the second lap, and so on. End it up with 220 merkins and a bunch of arms amd upper busy exercises using Cinder blocks in some of them.
MARY:
ANNOUNCEMENTS:
COT:

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MILGA MONEY

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WARMUP:
LB warm-up
SSH
Imp Walkers
Hilbilly Walkers
Low slow squat
Merkins
Broga
Mosey

THE THANG:

MILGA MONOPOLY

GO!! Do 200 LBCs between your team. Next MOT: Lunge Walk
GRAB ONE MILGA MONEY AFTER YOU GO AROUND THE BOARD ONCE. ROLL DICE FOR NEXT STOP

521: Band Camps Pit Stop. Bear Crawl 6 Cones Up

521: 50 SSH shared
Next MOT: Crab Walk

521: 50 Merkins Shared
Next MOT: NUR

Redstone: 50 Mountain Climbers shared
Next MOT: Walk

Redstone: 50 Imperial Walkers shared
Next MOT: Run

Redstone: THE SHARONVIEW SECURITY GUARD IS ONTO YOU! RUN A FULL LAP DO NOT STOP AT GO!

Jail: 10 Burpees OYO each. Until you roll a 6 you do 1 burpee a piece for each roll
Next MOT: Duck Walk
If band camp sent you here thank him

SUN CITY: 50 Big Boy Sit-ups shared
NEXT MOT: NUR

SUN CITY: 50 Swings Shared
NEXT MOT: Crab Walk

SUN CITY: 50 Squats with ruck. Shared
MOT: Walk with Ruck until you return or pass this site for all sites. Leave it for the next group.

THE EXCHANGE: grab Ruck if no one has it and do 10 squats a piece. If someone has it grab it and do their workout send them back to this space

THE EXCHANGE: 2 minutes of jump rope
NEXT MOT: Bear Crawl

FREE PARKING: Do a 10 Count. Roll again
NEXT MOT: Walk

RIZZOS SPAGHETTI HOUSE: 50 KB swings shared
NEXT MOT: Run

SWEETWATERS: 15 Burpees Each OYO. Good form
NEXT MOT: Walk

SWIG: 20 Goofballs each (DH GETS JUMP SQUATS)
NEXT MOT: Bear Crawl

SHAUN CRAWFORD’S SPOT: ALL OUT SPRINT 6 SPACES AND BACK
NEXT MOT: Walk

Mick Mulveneys Deal House: 20 SSH shared. Grab all the MILGA MONEY of the team in front of you and send them back to this spot and take their spot.
MOT: MOSEY

Dorian Williams’ Depot: 50 calf raises
NEXT MOT: Bear Crawl

Lancaster Sheriff Station: 50 Diamond Merkins Shared
NEXT MOT: Run

Chance: Roll dice. Add a zero to the end of the number and do that many squats/merkins or calf raises
NEXT MOT: Duck Walk

High Seas Mini Golf: 50 Bobby Hurleys shared
Next MOT: lunge walk

Firethorne Country Club: 50 Carolina Dry Docks shared.
Next MOT: Mosey

Andrew Jackson State Park: 2 minutes of planking
Next MOT: Crab Walk

Birdcages House: Do 10 squats with as poor form as possible
NEXT MOT: Walk

Hells Angels Clubhouse. 50 jump squats
Next MOT: Bear Crawl

Redfin: 50 Hillbilly Walkers Shared
Next MOT: Run

MARY:
Flutters
ANNOUNCEMENTS:
Thanksgiving convergence
Pizza
Food collection
Bethel
Christmas party

COT:
Health and fellowship

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