Tag: Mainframe

Bag of Bad Decisions

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Disclaimer Provided & 5 Core Principles shared thanks to @U5DLC6D7X for keeping us honest :

  • FREE OF CHARGE
  • OPEN TO ALL MEN
  • HELD OUTDOORS RAIN OR SHINE
  • PEER LED ROTATION
  • END IN CIRCLE OF TRUST

WARMUP:
In cadence and 10 Reps Each:
Moroccan Night Clubs
Windmills
Cherry 🍒 Pickers
Imperial Walkers
Hillbilly Walkers
THE THANG:
Part 1 DORA Work – 1 Partner Carries Bag the other does the work! Switch and repeat until your reach the total reps
100 Sandbags Squats
75 Shoulder Presses
50 Bent over Rows
Everyone takes a big lap around the lot !
DORA Work Part 2
5 Burpees over bag
10 Dead lifts
15 Mountain Climbers each leg
2 Rounds
Part 3 All Together
Four types of Carry – Go to last column and back. Switch form and repeat for 4 Rounds

  • Bear Hug
  • Shoulder Carry
  • Front Rack
  • Farmer Carry

Part 4 All Together

  • 10 Cleans
  • 10 Over head presses
  • 10 lunges or squats
  • 10 bent over rows
  • Back to COT

MARY:
Introduced FNG to Mary

  • Boat 🚤 vs canoe 🛶
  • Hello Dolly
  • Dying Roach
  • LBCs

ANNOUNCEMENTS:
CSAUP , Cannoli Run, trash pickup and newsletter
COT: Always stays in COT

Bag of Bad Decisions

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Cinco de Mayo

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WARMUP: lap around parking lot
THE THANG: partner work
Partner 1 runs to other end of field and picks up partner 2 where they will be doing an exercise that slowly gets you across the field. Continue switching between running and exercises until cross the field.
Bear crawl/sandbag run
Sandbag pull through / run
Lunges / sandbag run
Sandbag lunge / run
MARY: flutters
ANNOUNCEMENTS: newsletter
COT: tacos

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2026.19 The Forge

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Mosey to the church parking lot for Dora with 100 merkins, 200 squats, 300 LBCs.
Bear crawl length of lot with 3 merkins at every other parking line.
Mosey around to the large wall of the grocery for Wall sits and donkey kicks for 3 rounds followed by balls to wall and jump squats for 3 rounds.

Fin

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The Manion WOD

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WARMUP: 29 squats
THE THANG: Manion WOD:
29 squats with ruck and sandbag,
400 meter run/ruck/shuffle
X 7 rounds
(modify as needed)
MARY: 5 minutes of AB lab, 10 minute broga
ANNOUNCEMENTS: “greater than” event, bethel
COT: stays in COT

Missing 4 names.. sorry guys, I was smocked…

🎄Tinsel🎄 out…

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Sandbag Sack Race – Now With Bonus Card Gambling!

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It was supposed to be a straightforward sandbag game. It turned into a full-on comedy roast with heavy objects and bad ideas involving bear crawls. The sandbag passing was clunky as advertised, but the teamwork, mumblechatter, and nonstop laughter more than made up for it.
We got after it, we picked up the six, and we had a ridiculous amount of fun doing it. That’s F3 in a nutshell — leave no man behind, but make sure he’s suffering and smiling while he gets better.
Thanks for showing up and playing along, men. Great effort across the board.
Aye!
Pollo Hermano
SYITG
WARMUP: SSH, IW, Merkins

THE THANG: Sandbag Sack Race
Two teams lined up shoulder-to-shoulder like we were auditioning for the world’s sweatiest relay. One sandbag per team. The rule was simple on paper: pass that heavy bastard down the line and back, then the whole team sprints together to your home side, knocks out a pile of reps as a unit, and hauls ass back for round two.
No man left behind. Lots of grunting, questionable passing technique, and colorful suggestions about where the sandbag could go next. It was equal parts teamwork drill and comedy show. Clunky? A little. Effective smoke session? Hell yes.
After we’d had enough of playing hot potato with the sandbag, we moseyed back toward COT… for the
Card Game Beatdown – “Move & MOT”
We broke out four mystery cards in the small parking lot: two “Move” and two “MOT” (Mode of Transport). Each card had a 1 on top and a 2 on the bottom, hiding two exercises or two ways to crawl/run/crab your way across the islands.
PAX picked a number for MOT and a number for Move. Then it was:
• Knock out the exercise
• Traverse the parking lot island-to-island using the chosen mode of transport
• Repeat the exercise on the way back
Examples included merkins + bear crawls, burpees + lunges, squats + karaoke, and plenty of other combinations that made grown men question their life choices while giggling like idiots. Foul language flowed freely. Laughs were abundant. Someone definitely called the bear crawl “the worst decision since my last marriage.”
We capped it off with a victory lap around the lot, then headed back to COT.

MARY:
A solid bit of core work to finish (Flutter Kicks, Freddy Mercurys) while still trading jokes about the morning’s chaos.
ANNOUNCEMENTS: >
COT: si

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đź’° Sandbag Extravaganza đź’°

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WARMUP: SSH, Moroccan night clubs, arm circles, low slow squat, downward dog, hip openers
THE THANG: we had 40’s, 60’s and on 80#… shoulder the sandbags and go for a walk around the soccer field, stop halfway, circle up and go around the circle for over the shoulder toss until you go back to your bag, rinse and repeat… shoulder sandbags again and complete the loop around the soccer field to the main entrance. Around the clock over the shoulder toss x 2.
Go inside the field, partner up for bear crawl sandbag drag to other end, 2 pax per 1 bag, pick your poison style, reach the other side and toss the sandbag forward.
Line up facing the goal at arms length, we chose 4 sandbags for this, go on a plank and side pull to pax on left, once out of bags run to the end of the line “Indian run style” all the way to the other side of the field, go back to start point but now pull to the right, trying to work both arms and lats; rinse and repeat. Everyone was smocked by the end of this one.
Shoulder sandbags and take a lap around the drop off line.
MARY: 3 minutes of broga
ANNOUNCEMENTS: Manion, may16th ruck, bethelshelters
COT: stays in COT

🎄Tinsel🎄…. OUT

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A Good Rucking

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WARMUP: There was none
THE THANG:

  • Merkins – 12
  • Swings – 22

  • Get Ups – 5 (side)
  • Man Makers – 12

  • Overhead Presses -12
  • Squats – 22

  • Thrusters – 12
  • Curls – 22

  • Back Rows – 12
  • Split Squats – 22 (Total)

MARY: She was not available today, but we left a message for next time.
ANNOUNCEMENTS: Read your newsletter and sign up for Greater Than
COT: There was COT

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Rucking to find the million dollar bridge

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WARMUP: put rucks on, grab one sandbag to share while exploring a route to the spring trails trying to find the million dollar bridge
THE THANG: leave NAFO parking lot, go up the the traffic light and cross the street to hit the service road in front of the small strawberry field, the idea was to get into archer loop and go towards the barn but couldn’t find a clear path, walked next to road until we got to adventure rd.
Left on mill pond, all the way down to the new “half a million bridge” crossed the bridge and took a right on blue star until we hit the other “half a million bridge”, went across and went up the gravel service road all the way to the barn, left on parking lot and into archer loop, followed until we were close enough to the small strawberry field and went across the woods to hit a service rd, and then back to NAFO. This is what I wanted to do to begin whit at the beginning to avoid walking almost a mile next to Springfield pkwy.
Not happy with 4.5 miles, pax suggested to keep going and looped around the elementary school and back to COT.

MARY: take rucks off
ANNOUNCEMENTS: Manion, Bethel
COT: stays in COT

Tinsel OUT

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All The Corners

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WARMUP: Mosey, SSH, Plank, Imperial Walkers, Hillbilly Walkers, Best Damn Stretch, and maybe 1-2 others I am forgetting

THE THANG:
First
4 corners – Corners were the corners of the HT parking lot

  • 20 Squats
  • 15 Big Boys
  • 20 Lunges
  • 15 Pike Plank Toe Touches

MOT: Run

5 rounds of that

Second
EMOM 10

  • Flying Squirrels
  • LBC
  • Seal Jacks
  • Good Morning

MARY: She was not answering today
ANNOUNCEMENTS: Read your newsletter
COT: Prayers, More Dad-vice, Praises, etc.

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Pirate Party

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WARMUP: Mosey around for some awesome smells – while enjoying the smells on the backside of teeter – butt kicks, high knees, karaoke * 2, and then SSH, low slow squat, and windmill. Mosey to front of teeter.
THE THANG: Start with 11s in the front parking lot – merkins and jump squats. Once completed, grab a rock (next to pilates place) and complete the following – 25 curls, 25 chest presses w/ flutters, 20 curls, 20 chest presses w/ flutters, 15 curls, 15 tricep extensions, 15 chest presses, 10 curls, 10 tricep ext., 10 chest presses, 5 squat thrusters, 5 curls, 5 tricep ext., 5 chest presses. Return rock and mosey to side of teeter for wall work. Hold seated position while the ends of the line bear crawl to the concrete, 2 merkins, and crawl bear back. Reset to seated position and do the same thing but broad jump, merkins, and broad jump back. Mosey to back of teeter – wind sprints in groups of 4. We completed these 3 times with a round of nur at the end. Mosey back to COT, hold plank until 6 am.
2 ruckers as well
MARY: no time
ANNOUNCEMENTS: newsletter
COT: prayers and praises around the horn

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