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
WARMUP: mosey down into Brayden
THE THANG: triangle loops (1/2 mile loop with 3 station—1. 10 normal merkins, 15 big boys. 2. 10 wide arm merkins, 15 side straddle hops. 3. 10 diamond merkins, 15 squats. 5 loops, finish off with mosey back to earth fare- 10 more merkins, 15 side straddle hops, 5 burpees
MARY:
ANNOUNCEMENTS:
COT: Marriage, self reflection, life is precious.
WARMUP: yes
THE THANG: sandbag Indian walk where we had 8 sandbags and we did a full walk around the school. The goal was to learn how to handoff bags while walking ranging from 40, 60, and 80 lb bags.
Round 2 was 4 corners on the soccer field for curls (5), squats (15), shoulder presses (10), and big boys (20). After each exercise, go back to the middle of the field for 5 man makers.
MARY: stretches
ANNOUNCEMENTS: yes
COT: yes
THE THANG: Run all over with intermittent stops… side shuffle ~20 yards to & fro until the 6 catches up.
Merkins in cadence until you can no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the merkins in cadence.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Wall sit holds until you can no longer hold the wall sit; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on wall sit.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Up 1 cadence big boy sit-ups until you no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the up 1 cadence big boys.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Plank holds until you can no longer hold the plank (must keep hands in contact with the ground); once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the plank.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Right forward lunge holds until you can no longer hold the lunge; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the lunge hold.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Left forward lunge holds until you can no longer hold the lunge; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the lunge hold.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Right side plank holds until you can no longer hold the plank; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the side plank.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Left side plank holds until you can no longer hold the plank; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the side plank hold.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Merkins in cadence until you can no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the merkins in cadence.
ANNOUNCEMENTS: Read your newsletter.
WARMUP: None
THE THANG: 4+ Miles @ Brayden, 3 stations 20 Seal Jacks, 15 Merkins, 20 Seal Jacks 15 LBC’s , 20 Seal Jacks 15 Lunges
MARY: None
ANNOUNCEMENTS:
COT:
WARMUP: Quick lap around the main parking lot (not going behind the stores), then circle up for the following, 10-15 of each:
– SSH
– WM
– IW then HW
– MNC
– Strawberry pickers
Then mosey not too far from COT for….
THE THANG:
Ladder of Deconstructed Burpees
A loop of .25 mile was set up, the same one we used as a warmup.
Do the exercises, then run the loop. The idea was in each round, you do an exercise that is part of the standard burpee.
Ascending ladder (run a lap between each round)
Round 1: 1 burpee + 10 hand-touch squats
Round 2: 2 burpees + 10 hand-touch squats + 10 (2ct) mountain climbers (10 each leg)
Round 3: 3 burpees + 10 hand-touch squats + 10 2 ct MCs
Round 4: 4 burpees + 10 hand-touch squats + 10 MCs + 10 merkins + 10 jump squats w OH clap
Descending the ladder (run a lap between each round)
>> Take off 1 burpee and 1 exercise
Round 5: 3 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins
Round 6: 2 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions
Round 7: 1 burpee + 10 hand-touch squats
>> Rinse and repeat
Everyone got at least 2 full completions of this evolution (ascend then descend is one evolution), and started another full ascension. Overall, everyone got at least 3 miles. Good push by everyone.
MARY: No time
ANNOUNCEMENTS: Mentioned some of the things in the newsletter. Read it. Get involved.
COT: Alot lifted up.
Thanks for the opportunity to lead. SYITG.
-NASA
WARMUP: mosey to Kimbrell’s lot
Exercises in cadence -‘seal jacks, windmills, Cherry pickers, imperial walkers, merkins, shoulder taps and 5 burpees OYO – just because.
THE THANG: mosey to St. John’s UMC lot for partner Dora 50-100-150
50 burpees
100 squats
150 4-count flutters
Mosey to First Baptist lot for four corners with varying MOT’s
Corner 1 – merkins
Lunge walk to corner 2
Corner 2 – sumo squats
Bear crawl to corner 3
Corner 3 – hand release merkins
Power skip to corner 4
Corner 4 – lunges
Mosey to pavilion downtown
Incline merkins and dips in cadence on the bricks of the statues.
Mosey to COT
MARY: varying pax led exercises
The mule called and led American hammers
Italian Job called flutters
Cohiba called Hello Dollys
That took us to 0600
ANNOUNCEMENTS: always – and read your newsletter too.
COT: My why for F3 is simple we can give others a path to being better while doing so ourselves. In our lives, there are things that make us better off, or worse off. The mission is simple and compelling.
Prayers were lifted up for U-Haul and his family and DD & his M going through cancer treatment.
Praise for Sofrito turning 50 and respect.
This was a Q school workout. Reminders shared wi the pax are below. Thanks for the call Cubbie 👁️
Q-school Tips: 3-31-26
1 – when running fitness levels vary widely; 4 corners is great.
2 – calling cadence demonstrated
3 – scout your site beforehand if possible
4 – keeping the group together: run-exercise-run-exercise-run-exercise
5 – 5 minutes of Mary – great way to have a new pax call an exercise and lead in a cadence
6 – have a modified exercise in reserve if fitness levels vary widely – ie: burpee modified down to a flying squirrel or a squat into a plank and return to upright. Modify as needed to avoid injury; don’t modify to avoid effort
7 – partner work (ie: Dora) – encourages pax and takes cadence off of Q (freed to lead…..and delegate)
8 – site q is responsible for site; q is responsible for the outcome of the workout: Credo part 1 – leave no man behind
Credo part 2 – leave no man where you found him
WARMUP: mosey to Kimbrell’s lot
Exercises in cadence -‘seal jacks, windmills, Cherry pickers, imperial walkers, merkins, shoulder taps and 5 burpees OYO – just because.
THE THANG: mosey to St. John’s UMC lot for partner Dora 50-100-150
50 burpees
100 squats
150 4-count flutters
Mosey to First Baptist lot for four corners with varying MOT’s
Corner 1 – merkins
Lunge walk to corner 2
Corner 2 – sumo squats
Bear crawl to corner 3
Corner 3 – hand release merkins
Power skip to corner 4
Corner 4 – lunges
Mosey to pavilion downtown
Incline merkins and dips in cadence on the bricks of the statues.
Mosey to COT
MARY: varying pax led exercises
The mule called and led American hammers
Italian Job called flutters
Cohiba called Hello Dollys
That took us to 0600
ANNOUNCEMENTS: always – and read your newsletter too.
COT: My why for F3 is simple we can give others a path to being better while doing so ourselves. In our lives, there are things that make us better off, or worse off. The mission is simple and compelling.
Prayers were lifted up for U-Haul and his family and DD & his M going through cancer treatment.
Praise for Sofrito turning 50 and respect.
This was a Q school workout. Reminders shared wi the pax are below. Thanks for the call Cubbie 👁️
Q-school Tips: 3-31-26
1 – when running fitness levels vary widely; 4 corners is great.
2 – calling cadence demonstrated
3 – scout your site beforehand if possible
4 – keeping the group together: run-exercise-run-exercise-run-exercise
5 – 5 minutes of Mary – great way to have a new pax call an exercise and lead in a cadence
6 – have a modified exercise in reserve if fitness levels vary widely – ie: burpee modified down to a flying squirrel or a squat into a plank and return to upright. Modify as needed to avoid injury; don’t modify to avoid effort
7 – partner work (ie: Dora) – encourages pax and takes cadence off of Q (freed to lead…..and delegate)
8 – site q is responsible for site; q is responsible for the outcome of the workout: Credo part 1 – leave no man behind
Credo part 2 – leave no man where you found him
WARMUP: some Broga with a rucksack
THE THANG: mosey over to back of school to dust off my girls.
Take them for a dance around the school where we focused on instructional commands of team lifting and proper form during exercise movements.
MARY: gotta keep that core tight
ANNOUNCEMENTS:
COT:
WARMUP: SSH cherry pickers imperials hillbilly’s plank merk honeymooner down dog
THE THANG: long mossy three circuits 1) monkey bumpers dry docks step
Ups 2) mtn climbers shoulder taps plank 3) lbc flutters American hammers
11’s – new Mike Tyson PLUS & squats
MARY: yes, big boys hello Dolly’s flutters
ANNOUNCEMENTS: tortoise & hare, jaeger sprint
COT: lifted ip and prayed for our brother U-Haul