Panhandle borrowed a cardboard of pain from Ruby Slippers.
Site Q let me know there would be a shovel flag handoff this morning so expected a large crowd. Means different paces needed to be accommodated, perfect for a BOP. Arrived early to set-up and get a prerun in, because I'm old and need the warmup, plus it's been a long week. Jogging around the parking lot next to the school I was able to watch the cars start to roll in. This energized me which is what I needed. I love F3 workouts for the fellowship; the fitness is a bonus. Time to work.
WARMUP: Moseyed/walked with bells from COT to the large parking lot by the school. Only 2 exercises called: SSH & Burpees. Did these a few times and we were ready to work.
THE THANG: BOP was on display at a light pole, explained the BOP and then had the PAX count off in groups of 4. With 4 groups created I let the PAX know that each group would farmer carry coupons, which were also located at the same light pole, to the other end of the lot and back. Group 1 would carry and upon return would alert Group 2 that it was their turn, so forth and so on. Rotated the farmers carry throughout the workout. Most groups had the pleasure of 4 carries, my group -#4 only had 3 carries. Most PAX made it into the 20rep block of the BOP and a couple of HIMs completed the BOP. Fun was had by all. BOP and coupons for farmer carry listed below:
Farmer Carry Coupons
2 – 45lb plates
2 – 45lb dumbbells
2- 35lb dumbbells
1 – 50lb Ruck + 1 – 50lb bucket
KB BOP Reps & Exercises:
50 – KB Swings – 2 handed
50 – KB Goblet Squats
50 – KB Single Arm Bent Over Rows (25 ea side)
50 – Straight Leg Raises Over KB (count both sides)
40 – KB Dead Lift to Curl to OH Press
40 – KB Goblet Reverse Lunges
40 – KB Lying Pullovers
40 – KB Side Bends
30 – KB Swings – 1 handed
30 – KB Glute Bridges
30 – KB Romanian Dead Lifts
30 – KB American Hammers
20 – KB Snatches (10 ea arm)
20 – KB Plank Single Arm Rows
20 – KB Figure 8s
20 – KB Big Boy Situps
10 – KB Thrusters
10 – KB Man Makers
10 – KB Halos (each direction)
10 – KB Around the Body Passes (each direction)
MARY: No Time
ANNOUNCEMENTS: Bethel Men Serve, 4Bs, Trash Pickup
COT: STK!
WARMUP: very warm already
THE THANG: mosey around the islands of parking. Stop at one side and establish our workout area. The theme is Noah’s Ark so we did as many animal related workouts as we could do (and do it twice) because there were no solo animals. All exercises incorporated getting from one end of the lot to the other across 9 parking spaces.
First up
Alligator walk across the lot and back
25 monkey humpers on either end
Kangaroo hops (broad jumps )
Bunny hop
Take a mosey lap
Next
Animal related stretching
Down dog
Scorpion (down dog with leg up and over)
Flying squirrel
Arm circles (Eagle wings)
Row boats (to save yourself)
Last up
Crab walk
Duck walk
Gorilla shuffle (sideways)
Penguin walk
(Forgot inch worms)
MARY: flutter kicks and dying cockroaches
ANNOUNCEMENTS: yes
COT: yes
WARMUP: We did that
THE THANG: Prime Time BOP
MARY: None needed
ANNOUNCEMENTS: Read your NL
COT: STK!
WARMUP:
Mosey to stop sign for some imperial walkers
Mosey to main school entrance for some side straddle hops
Mosey to benches at R wing pickup for step-ups, irkins, and derkins
THE THANG: mosey down the hill to the traffic light on Hwy 21 for 11’s
Bottom: jump squats
Light pole 1/2 way up: big boy sit ups
Mosey back COT
MARY: flutter
ANNOUNCEMENTS:
COT: https://www.kcrg.com/2026/09/08/iowa-band-member-collapsed-heat-hawkeyes-football-game-taken-off-life-support/
WARMUP:
THE THANG:
Partner Exercise
50 Sit-ups with Block Press
75 Diamond Merkins with Block
100 Flutter Kick with Block Press
75 Squats with Block
50 Tricep Extensions with Block
75 Curls with Block
Repeat
MARY:
ANNOUNCEMENTS:
COT:
We discussed…
"The joy is often found in the work you are avoiding"
"We suffer more in imagination than we do in reality"
"We have two ears and one mouth"
"It is impossible to learns what you already know"
"The trials we face will introduce us to our strengths"
WARMUP: yes
THE THANG: five rounds of pain
MARY: some
ANNOUNCEMENTS: bethel men’s shelter, meatloaf this week, sign up earlier
COT:
WARMUP: Yep
THE THANG:
Move to parking lot:
Single Arm Deadlift
Clean
Squat and Press
Overhead hold and March
did 5 reps on the right,
then 5 on the left
We did some type of travel between round. I think we hit 4-ish rounds before we had to farmers carry back to COT
MARY: might have missed her pushing it to close to 0600
ANNOUNCEMENTS: yep
COT: was held
WARMUP:
Warmup
Dynamic Prep:
Kettlebell Activation:
THE THANG:
Structure: 3 Blocks (10 minutes each)
Format: Continuous work, minimal rest
Block 1: “Acceleration Phase” (10 mins)
AMRAP Circuit:
Block 2: “Power & Strength” (10 mins)
AMRAP Circuit:
Block 3: “Anchor Leg”
Descending Ladder (10 → 1):
After EACH round:
→ 50-yard Sprint
MARY:
Flutters & Flutters With Press
ANNOUNCEMENTS:
Bethel men’s
3x Widows
Mens Talk
COT: healing, Mental Health, Knowledge & Wisdom
WARMUP: 11s of Flying Squirrels and Cindy Sniffers (upright row)
THE THANG: Merkins to failure, trip, BBS to failure, trip, Goblet Squats to failure, trip, farmers walk to failure.
MARY:
ANNOUNCEMENTS:
COT: