WARMUP: Yerp
THE THANG: 8 men joined me for a stroll into the woods at Springs. We did 10 reps of each exercise adding one every time we stopped. They were Sumo Squats, Curls, Upright Rows and Over head press.
MARY: Nope
ANNOUNCEMENTS: Read Your Newsletter
COT:
Quick disclaimer
And warmup
5 windmills, 10 IW/10MNC
Mosey to behind school on bball courts where the pyramid of pain was set up
5 stations, 4 corners and 1 in middle
Partner up ( work is completed together)
Each of the corners had a cone with an exercise listed
LBCs, CDDs, Squats Monkey Humpers and then Hand release merkins in the middle
The corners increase by 10 each round but the HR merkins stay at 10- changed to this after realizing that having to do 4 sets per round, and increasing would be impossible. So at the corners 10, 20, 30, 40, 50 ( didn’t make it to round 5)
Mode of transport changed every round:
Bear crawls
Crawl bears
Partner carrys
Wheel barrows
Leap frogs (we didn’t make it to this round)
Two teams got through the full 4 rounds without bat flipping- lots of modifications happened so ppl took my disclaimer to heart ?
WARMUP: 10 Moroccan Nightclubs, 10 Windmills, 10 Strawberry Pickers
THE THANG: Line touches on the b-ball courts while partner practices grabbing rebounds (I.e. jumps) switch positions when partner returns from line touches, line touch burpees, bear crawls to lines with push ups at each line, 2 court – cross court runs with 50 squats on one end and 50 LBCs on the other end and then repeat, 2 court – cross court runs with 50 merkins on one end and 50 dips in the middle on the benches and then repeat, lunges across the 2 courts with 50 LBCs on one end then lunges back across with 50 LBCs on the other end, then a 2 basketball double dribble around the COT with some Mary called out a few times around.
MARY: 10 each of Flutter Kicks, American Hammers, and Box Cutters
ANNOUNCEMENTS: The fastest 5k for VuVu’s son and donate if you can for the great cause!
COT: It is what it is…
WARMUP: Side Straddle Hop, Flutter Kicks
THE THANG: 3.4 mile ruck with pain stations
MARY:
ANNOUNCEMENTS: Fastest 5k, Bethel Mens Shelter
COT:
WARMUP:
– 15 SSH
– 15 CASBAH #2s
– 15 IW
– 15HW
THE THANG: We grabbed our trusty sandbags and shuffled to the first light pole “A” by COT. Destination “A TO B” even though <@U05MQ63R1NU>, <@U05TRFE7TV4> and @3-Way were missing…
#1
– 5 MM- Jog to B (past COT to next light) 10 Squats
– Lunges back to first light pole A 5 MM
– OH TOSS to B 10 Squats
– Jog to A 5MM
#2
– Rifle Carry to B 5 Merkins
– Lunge to A 10 Seal Jacks
– Jog to B 5 Merkins
– Walking OH Press to A 10 Seal Jacks
Shuffle to the stairs:
– Farmers Carry to the bottom down and back 2X
Shuffle to COT:
Modified Jack Webb:
– 1 Clean 4 Push Press
– 2 Clean 8 Push Press
– 3 Clean 12 Push Press
– 2 Clean 8 Push Press
– 1 Clean 4 Push Press
Some stretching and 10 more SSH to close it out.
MARY: She stayed in bed with her purple bacon
ANNOUNCEMENTS: Fast 5, Bethel Men’s Shelter THU 4/3, read your news letter
COT: Gratitude for F3 brotherhood of men, Prayers for safe travels, strength at work and in finding work, for those who are sick tired clod hungry or alone.
WARMUP: Yep
THE THANG:
10 deadlift mosey to next station
10 deadlift, 10 row, mosey back to first station
10 deadlift mosey to next station
10 deadlift, 10 row mosey to next station
10 deadlift, 10 row, 10 cleans mosey back station
10 deadlift, 10 row and so on and so forth until we got to
10 deadlift, 10 row, 10 cleans, 10 press, 10 front squat, 10 back squat.
Oh yea if anyone dropped the bag everyone had to do three bag over burpees.
MARY: 3 bag over burpees
ANNOUNCEMENTS: some
COT: in thy circle we trust.
WARMUP: Moroccan Night Clubs, Cherry Pickers
THE THANG: 2.5 mile Ruck around Kingsley starting w/stairs at the Edward Jones building and shared heavy burdens throughout (i.e. 70 lbs, and 60 lbs sandbags). Plus 200 sumo squats, 20 each at 10 select stops.
MARY:
ANNOUNCEMENTS: Read your newsletter, Fastest 5k
COT: It is what it is
WARMUP:
12 SSH
12 CASBAH #2s
12 Walking Jacks
THE THANG:
Mosey to the rocks-
Grab your rock and OJ to the light pole and back
1 Burpee
Grab your rock and OJ to the light pole and back
2 Burpees
Grab your rock and OJ to the light pole and back
3 Burpees etc up to 6 and back down to 1.
Seemed like a good idea on paper.
I fartsacked and we moseyed out to the track for a mixed bag of scissoring and pickle pushers. <@USBP08L1G> had a rock in his pocket and I believe he was ALSO glad to see me.
We moseyed to the benches where we added some incline merkins, dips and something like “Bavarian one legged crotch crackers” or something. Like a one legged squat. Moseyed to the next set of benches and added some more of the same.
Moseyed to COT for some “u call it”.
MARY: She brought <@U5DBBKTE0>
ANNOUNCEMENTS: Fastest 5, read your newsletter. AKA
COT: P&P for all those within and without F3 who are sick, tired, cold , hungry or alone. :pray:
WARMUP: 20 Squats buy-in
THE THANG:
Ruck to Walmart parking lot with pain stations along the way:
– Incline merkins
– Squats
– T planks
– Merkins
– Dips
MARY: Yes
No warm-ups, straight to the pillars. Partner exercise. Partner 1 started at Pillar 1 (Squat Thrusters), Partner 2 started at Pillar 17 ( Bent over Rows). Reps = Pillar #. Once Partner 2 completes reps, flip flops with Partner 1.
Big lap around the field and back to the front of the school with stops at each corner, bear crawl and farmer carry between stops.
Sandbag exercises man makers, curls, Flutters . Lunge walk to last pillar. Squats, LBCs, bend over row. 10 reps at first stop, +10 reps at each next stop.
Back to flag for COT.