Tag: PETA

Toss and Carry

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WARMUP: 10 merkins. Lap around the lot to go through the workout.
THE THANG: A big lap around the soccer field with four stations. Each station had 30 reps of an exercise and then one partner would toss the bag while the other ran to the next station and back until the bag being tossed made it to the next station.
Station one : 30 plyo pushups, back carry and regular toss
Station two: 30 cleans, over shoulder toss and single shoulder carry
Station three: 30 gas pumpers, side toss and farmer carry
Station four: 30 press, thruster throw and front rack carry
MARY: yes
ANNOUNCEMENTS: newsletter
COT: yes

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3 Jolly Friends

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WARMUP: Peta lead the group with a slow and steady warmup. Windmills, Imperial Walkers, Hillbilly Walker, and SSH.
THE THANG: Half Shell took a mosey and we stayed near the original parking lot for a 12 days of Christmas session which included 1 location for merkins and another location for big boys with running between them. We missed 4 and 6, so we had to sprint those laps, and got to 9 before Grassy took over. We took a mosey to Walgreens for some reindeer games. Taken from F3 Cherokee from 2018, there was a list of all Santa’s reindeer and each one had a different exercise. We had already sung songs together and now the mumblechatter chatter really took over. We counted in Spanish, then German and there a lot of trivia about Home Alone 2. After getting through the reindeer games, we took a mosey back to COT
MARY: Peta took us through some exercises and finished up our workout.
ANNOUNCEMENTS: OAs closed Tuesday for Christmas Eve workout and D2D
COT: Prayers for family, passing of loved ones, loss of jobs, travel, healing and kids.

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Ranger Merkens

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WARMUP: YOG with stretches mainly to the groin region
THE THANG: 4 corner Loops round the parking lot with curls, squats, curls, and dead lifts.
Dora – Ranger Merkens 75, Overhead Press 75, farmer carry to other side of parking lot
MARY: no
ANNOUNCEMENTS: thanksgiving convergence and Christmas Party
COT: what happens stays

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40 days left til 2025

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7 @ stockade, cold morning.
Jog around the parking lot, picked up a couple late comers.
Warm ups – SSHs, Imperial Walkers, Windmills, plank.
Next, we moseyed to the entrance of the Apartments. Six count Merkins – three down, three up. Continued on our journey to the back of the apt complex, bear crawl to the top of the hill in honor of <@UMVTXH0BX>.
Continued on our trek to the fire station hill. Lunge walk down to the bottom, run up to the fire station.
Mosey to Sonic for Dora
Carolina Dry Docks, Dips, Flutters.
Back to COT for Mary
Short lesson today – less than 40 days to New Year, get started now on goals so you can hit the ground running on Jan 1st.

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Humid in November

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WARMUP:
Ran a lap
Reviewed F3 motto and core principles
SSH, Imperials, Hillbilly’s, Cherry Picker, Windmill

The Thang:
Part 1:
20 – Bulgarian Pistol Squats
Wall sits while each PAX Cubbie Crawls across the street and back.

Part 2:
4 corners
Complete the reps on each cone with each lap. Cone locations were all around Stonebridge Plaza: Grace Pres, Walgreens, Oreillys, Dogtopia

Lap 1: 10-reps Arms
Dips
Merkins
Plank Jacks
Shoulder Taps

Lap 2: 20 reps Legs
Apollo Ohnos
Squats
Calf raises
Lunges

Lap 3: 30 reps Abs
Roselitas
Leg lifts
Big boys
American Hammers

COT:
Shared power of having 4 in your Shieldlock
Creating an 8-block for 2025 helps you grow with your 3Fs, M, 2.0s, jester, and inside your community.

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The Golden Boy, Jr.

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WARMUP:
Parking Lot Mosey
1. 20 SSH IC
2. 10 Windmill IC
3. 15 Imperial Walkers IC
4. 15 Hillbilly Walkers IC
5. 15 Moroccan Night Clubs
6. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)

THE THANG:
1. 1 Lap – 25 Merkins
2. 1 Lap – 25 Flutters (SC)
3. 1 Lap – 25 LBC’s
4. 1 Lap – 25 Plank Jack (SC)
5. 1 Lap – 25 Squats
Rinse & Repeat
MARY: No Time
ANNOUNCEMENTS: RYN, Christmas Party, Golf Tourney, Thanksgiving Convergence, Bethel Men’s Shelter, Bourbon & BBQ
COT: STK

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Show up for the man next to you

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WARMUP: Take all weight 1/4 mile to COP

Low slow squats with weight x 10
Hold people’s chair and do Moroccan night clubs x 10
Rucks off and 25 seal jacks I/C
10 Windmills I/C
Rucks on
Imperial walkers x 10 I/C
Hillbilly walkers x 10 I/C

Move all weight to side lot for 11’s about the grounds with weight – Merkins with rucks and squats with rucks and sandbags.

Move to the field. PAX plank with ruck on their left side and, one pax at a time, say one thing they’re struggling with before pulling ruck through to other side. After that, pax said one thing for which they were grateful and pulled ruck through to left side. PAX then recovered from plank. Lesson – we don’t have to bear burdens alone. Sharing them allows us a greater ability to work through them.

Move to lot next to COT for DORA’s – 50 Ruck swings and 100 flutters with ruck press.

Back to COT for more flutters with press and 0600 arrived.

ANNOUNCEMENTS: Golf tourney, BBQ &X-Mas Party – the ultimate 2nd F trifecta. Get involved.

COT: 5th core principle

Thanks for the call Farmers Only :eye:

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Yinzers! Where was everyone?

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WARMUP: we did 45 minutes of wind mills. Drop the mic

Okay okay, we started with wind mills, SSH, and LSS

THE THANG: ran to Walgreens for 4 corners. 10 merkins, 20 LBCs, 30 squats, 40 flutters. 3 rounds. Mossy to Bare parking lot for 6 rounds of Rugby Sprints. Mossy to Lazy Day for 5 rounds of Mary, ran the parking lot, then 4 exercises on each minute to kill the last 6 minutes
MARY:
ANNOUNCEMENTS: support CRI for Helene and western NC, golf tournament end of Oct
COT: prayers for Bing, Florida, and western North Carolina

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4 Corners at the Sink

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Fall weather is upon us with morning temps around 57 degrees and ready to work. YHC was excited for my VQ at the Kitchen Sink thanks to Farmers Only. I have a tendency to get stuck in a rut attending the same workouts each week and this call out introduced me to a new opportunity.

I prepped by reviewing previous backblasts and Q Source. I wanted to incorporate a leadership lesson into the Q and settled on the 4 corners of the school which matched the 4 Quadrants of Q Source.

WARMUP:

20 SSH
10 IW
20 Mtn Climbers

THE THANG:

Round 1
Starting at the corner of the school
5 Man Makers
10 Rows
15 Curls
20 Flutter IC
Shuffle to next corner then rinse and repeat

Round 2
10 Shoulder Taps
10 Lunges
15 Squats
20 LBCs IC

At each corner, we discussed a Quadrant from Q Source

Get Right
– A man cannot Get Right by himself
– You are maintaining your fitness for reasons outside of yourself

Live Right
– A HIM influences through word and deed
– A habit can be positive, negative or neutral

Lead Right
– Leadership is influencing movement towards advantage
– Candor is graciously telling the hard truth and demanding it from others

Leave Right
– Legacy is constructed through the HIMs ability to develop Virtuous Leaders
– Failure is a wonderful teacher but only if you can take the pain from it

COT:

Continued prayers for victims of Helene
Prayers for residents of Florida in the path of Milton

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Painful 8

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WARMUP: SSH, IW, HW probably more
THE THANG: Figure 8 track using islands, did incremental ladder with a lap after each round:
8 Burpees
16 Merkins
24 LBC
32 Low Slow Squats
40 Grave Diggers
48 Flutters
56 SSH
64 Shoulder Taps
ANNOUNCEMENTS: Newsletter…
COT: Prayers for marriage and becoming 1, prayers for being present in the moment.

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