WARMUP: SSH, MNC, Cherry Pickers, Chest stretches
THE THANG: First Round: 7 stations with running in between: Station 1: 50 regular merkins
Station 2: 50 Squats
Station 3: 50 wide arm merkins
Station 4: 50 Squats
Station 5: 50 diamond merkins
Station 6: 100 IC flutter kicks (400 single count)
Station 7: 20 burpees
Round 2: Starfish routine – 10 burpees every time in the center; 1st station – 50 merkins, 2nd station – 50 squats, 3rd station – 50 pike presses (CDD), 4th station – 50 IC flutter kicks (200 single count),
Round 3: 7s with regular merkins at one end and IC flutter kicks at other end.
Totals: 221 merkins, 150 squats, 171 IC flutter kicks, 50 pike presses, 20 American Hammers, 1 to 2 miles of running.
MARY: 20 American Hammers and approximately 1 minute of heels 6 inches off ground
ANNOUNCEMENTS: d2db10k
COT: Prayers lifted and thanks to God for letting us do the F3 madness.
Thanks to Uber for letting me lead the workout this morning.
WARMUP: 4 Plank Jacks/Merkins/Shoulder Taps/Supermans. Repeat with 8 count. Repeat with 16 count. Repeat with 32 count.
THE THANG: Four corners with four exercises (20 count each) at each corner. After exercises completed at the corner, run one full lap + 1/4 to get to the next station. Exercises grouped as “Upper”, “Lower”, “Abs”, “All”. Once completed all corners we did the warmup all over again.
MARY: Nope
ANNOUNCEMENTS: Dam to Damn Bar
COT: Grassy’s son
Dirty dozen went back to basics this morning at Alcatraz. Here what we did:
10 Low Slow Squats (IC)
15 Side Straddle Hops (IC)
15 Seal Jacks (IC)
10 Imperial Walkers (IC)
String of Pearls around the park
DORA – 100 Merkins, 200 Squats, 300 LBCs
Mosey to “Breather Hill”
10 Burpees
Down the hill and back
20 Wide Arm Merkins
Down the hill and back
30 Calf Raises
Down the hill and back
40 MNCs
Down the hill and back
40 Overhead Press
Down the hill and back
30 Jump Ropes
Down the hill and back
20 Diamond Merkins
Down the hill and back
10 Prison Cells
Down the hill and back
Mosey back to AO
10 Flutters (IC)
10 American Hammers (IC)
10 Freddies (IC)
10 Hello Dollies (IC)
3.16 miles total
NMM
The Mission of F3 Nation is to “plant, grow, and serve small workout groups for men for the invigoration of male community leadership.” Fitness brings the guys in, but fellowship keeps them coming back. I know I can count on my brothers in the best and worst of times. Through F3, I found what so many lack: true friends. Faith and living third through service unlocks our leadership capabilities. I’m a better man when I serve others.
Our core principles are simple:
It’s free. All it costs is your effort.
It’s open to all men. Full stop. All means all.
It’s outdoors, rain or shine. The elements make you durable.
It’s led on a rotating fashion by your peers. No certifications necessary. When you lead, we follow.
Finally, it ends in a COT. The COT is what separates us from workout groups. In the COT, it doesn’t matter if you were the fastest or if you had the best form, all that matters is that you care for the guy next to you. I think our world could use a lot more COT.
The Credo of F3 is “leave no man behind, but leave no man where you found him.” We pick up the six at every workout, but it doesn’t stop there. These men will walk beside you when you’re high on the mountain or low in the valley. We are there for each other physically, mentally, spiritually, and emotionally. These men are there when it matter – always.
The mission, credo, and core principles are simple and if we follow them, we can change the world, one man at a time. So strap in, hold on, and enjoy the ride. If you stick with it, you’ll be the man your family and community deserves. And you might have a little fun on the ride!
PAX we’re disclaimed and the five core principles were voiced.
WARMUP: Mosey to Grace Presby – Various exercises with burpees mixed in for fun.
THE THANG: Partner DORA behind Harris Teeter so PAX could experience the “Golden Corral fresh air” 100-200-300: Burpees, Squats & Flutter Kicks. Mosey off campus to office park and former Gold Hill Y property.
1-17-23 at each stop sign/corner – time for 3 rounds:
Stop 1 – 1 kraken burpee, 17 hand release merkins & 23 big boy sit ups
WARMUP: Normal stuff like SSH, windmill, Morrocan night club, inch worm merkins, low slow squats
THE THANG:
Moved over behind the service center by the knee high wall for the following:
10 Burpee step ups (both legs) – run a lap
Then 8, 6, 4, 2, 1
Plank on the 6
Next:
Mike Tyson merkins – 10 in cadence
Dirty Myrtles – 10 in cadence
LBC with feet on wall – 10 in cadence
2 rounds of the above
5, 3, 2, 1 Burpee step ups with lap
7 Mike Tyson’s
7 Dirty Myrtles
7 LBCs
2 rounds
3,2,1 Burpee step ups with lap
5 Mike Tyson’s
5 Dirty Myrtles
5 LBCs
2 rounds
MARY: ran out of time
ANNOUNCEMENTS:
Read your news letter
COT: Remember that you aren’t just making decisions for yourself. Your decisions impact your inner circle. Think about that before you make important decisions today.
Cable guy took the full hour at Alcatraz. We started with a mosey down the street to the fire station and back. The FNG was running a little late and almost took us out with his vehicle, thus we named him Wipeout. Back to the parking lot. In Cadence exercises, all sets of 22 in memory of Noah, Cable Guy’s 2.0 who would have celebrated his 22nd birthday.
Continued with some partner sprints and sets of 22 merkins, squats, and Big Boys.
WARMUP: 10 each SSH, cherry pickers merkins too
THE THANG: Start at FMCOG 15 merkins, run to parking lot on confederate and do 10 merkins and 20 flutters, up to First Baptist for 15 squats and 15 big boys, then to police station for dips and step ups, then to academy and Forrest for 15 monkey humpers and 15 bomb jacks. Ran through it twice
MARY: 2 rounds
ANNOUNCEMENTS: skeet shoot postponed
COT:Gratitude
WARMUP: SSH, Merkins, Squats, Moroccan Night Clubs
THE THANG: Mosey to the fountain, 5 Burpees at the bottom, 10 merkins and 10 LBCs at tops. 4 rounds
Mosey to the back of the repair shop. Step ups, Derkins, Dips, Erkins.
Mosey to CVS. Partner up, one ran around the building, second did the exercises until partner returns. merkins, Hello Dollies, Big Boys, Calf Raises.
WARMUP: Active Warmup – High Knees, Butt Kickers, Toy Soldiers, Soy Toldiers, Open/Close Gates, World Wide Leaders {trademark}, Long Strides
THE THANG: Mosey to Cake Boss Parking Lot (apparently 🤷🏻♂️) for ……drum roll please….Rugby Sprints! Shocker, right?! Got some good ground exercises in (you know the ones) followed by sharp bursts of speed in conjunction with short periods of recovery. _They_ say it can even reverse the aging process. (Don’t look at me – GOOGLE IT!).
Then. Once Twister stopped talking…
we were able to finish. Moved on to Quads around the corners of the building. Bomb Jacks, Hand Release, Flying Squirrels, and Big Boys x 10 OYO. Then mosey back to COT.
MARY: Short Yoga sequence to get them hips loose [TWSS!] followed by 30 seconds of giving up all effort (to help Bonsai with his ADHD)
ANNOUNCEMENTS: _Tons_ of events and gatherings leading up to end of the year.
Get 👏🏻
In 👏🏻
Volved 👏🏻
COT: Prayers for raising kids at various points along the teenage scale. We need wisdom to help guide them. Prayers for health issues.
WARMUP: Nay
THE THANG: Half mile segments, targeting negative splits from 8:45 down 15 seconds per segment to 7:30. 3 min pain stations between segments:
SSH
IW
MNC
Peter Parker
Parker Peter
Bombjacks
Burpees
Squats
Monkey Humpers
HB Squats
Freddy’s
Box Cutter
Grave Digger
Merkins
CDD
Werkins
Mountain Climbers
MARY:
Hammers
Boat/Canoe
Protractor
Rosalita
Hello Dolly
Body Destroyer
ANNOUNCEMENTS:
Read your newsletter
COT:
Prayers for Kielbasa’s Son & Anchorman’s Daughter