WARMUP: no
THE THANG: ruck around Kingsley, Misc work at different points of the journey, visit to Kermit corner
MARY: limited
ANNOUNCEMENTS: HIM camp
COT:prayers and praises around
WARMUP: n/a
THE THANG: Brayden hill repeats:
BOTTOM OF HILL
intersection 1 burpee
5 merkins, 10 Parker peters, 20 CDDS
TOP OF HILL
5 squats, 10 calf raises, 20 monkey jumpers
Next round
intersection 2 burpees
Reduce jumping squats by 1 each time
Rinse and repeat
MARY: no time
ANNOUNCEMENTS: HIM CAMP
COT: was held
WARMUP:
Light stretching exercises, windmills, , MNC, plank, yoga stretches, merkins.
THE THANG: 64 burpees, 8 at a time and run across field each time, crosswise not lengthwise
Death by,
Merkins….
Start with 3, add 3 every 30 secs for 3 rounds, then add 3 per minute until failure… FNG got to 30!
I started my testimonial… beginning of life to my rock bottom.
Then we moseyed behind ROTC, did a dead hang to failure
Then we did a Dora with 50 pull-ups, 100 overhead presses with Cindy then 200 curls with Cindy, we almost finished…
MARY:
No time but I shared the rest of my testimony. God had a plan for me and He has one for you too!
ANNOUNCEMENTS: newsletter
COT: yes
WARMUP:
Poppins started off with a quick warmup, 50 SSH, Windmills, Cherry Pickers, some other stuff, Plank, Merkins and some yoga stuff
THE THANG: I started it off with a mosey to the back playground where we did a crowd pleasing Dick Webb, got up to 8 RDS, then we did a quick tabata at the nearby park benches. Part 2 was Mainframe leading us to the parking lot in the back where we had to do a series laps around the lot with various leg exercises including burpee broad jumps and then a bear crawl and crawl bear activity from the lines in each space over to the line opposite side, 6 rounds.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Was held
Kermit led
Disclaimer
Mosey to Pharmacy parking lot
10 Windmills IC
10 Hillbilly Walkers IC
10 LSS IC
Al Gore with 10 MNC IC
10 Shoulder Taps IC
10 Merkins IC
Toy Soldier across parking lot
THE THANG:
Mosey to business parking lot.
Lunge Walk hang way to Hobos (dumpster)
Burpee Broad Jump to Hobos back yard.
Hand off to the New Site Q!
Mosey to St John’s UMC
25 merkins
25 Big Boys
25 Sumo Squats
Mosey to Print Shop / Break into teams of 3 except my group of 4 which was a sizable advantage.
As a team
100 pull ups
200 LBC’s
300 Monkey Humpers
Mosey to Springs Global back lot.
Wall Sits while passing coupon from one end to the other. Last Him bear crawls to front of line. Rinse and repeated several times.
Mosey to COT.
MARY: 4 minutes of PAX led ABB work in the rain.
ANNOUNCEMENTS: 4th of July Convergence. Berthel Men’s Shelter
COT: prayers for Kermits former partner Officer Grier and family. Poppins 2.0
We converged on 6/10 to with a special weinke designed by the PAX of F3 Nairobi (but “may” have been augmented by Poppins…)
Weinke
Warm up
Various, but highlight was 150 SSH in sets of 50. #CrowdPleaser
Groups of 5
Indian Run
5 burpees by the guys at the back
Dora on the football practice field
50 burpees – bear crawl
200 merkins – bear crawl
200 squats – lunge walk
300 4-count mountain climbers – frog leap a partner
Lots of bat flipping on the 4-count of the mountain climbers and the frog leaping
The guys in Kenya average a 5 mile transit to and from the AO, so a group of PAX dutifully pre-ran and post-ran 5 miles after the beatdown. YHC took a bit of flack, because it was me that spitballed that idea and then did not pre or post run. I did bring my 2.0 to the workout to try to cover the fact that I wouldn’t be running extra, but to no avail. Badlands 100% called me out.
Welcome FNGs
– Dungeon Master
– V-neck
Pre-runners:
– Badlands, Poppins, Rolloff, Maximus, Funhouse, Sasquatch, Cyclops, Beaker
– rucking: Sprocket, NakedandAfraid
Post-run:
– Badlands, Poppins, Rolloff, Maximus, Funhouse
All running
– Gears
The plan was to raise $$ to purchase a vehicle for transportation of Nairobi PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.
As of this backblast, we raised $2620. I have no idea when you’re reading this, but you could possibly still contribute and Poppins may still have T-Shirts in the back of his vehicle: https://www.gofundme.com/f/help-our-kenyan-f3-brothers?member=26869695&sharetype=teams
Announcements:
Q-School Wednesday 6/14 at Bushwood
The Fort Retreat 8/11-8/13 (Register now!)
https://criout.regfox.com/f3-him-camp
Safari (F3 Nairobi Nantan) facetimed in at the end to offer up a prayer closing out COT.
This backblast respectfully submitted by Band Camp
WARMUP: Convergence warmup
THE THANG: convergence thang, all the things
MARY: think we got a couple in
ANNOUNCEMENTS:
COT: was held
WARMUP:
– SSH x50
– Burpees x5
– Imperial Walkers x10
– Merkins x10
– Moroccan Nightclubs x15
– Mosey from the parking lot around the front of the Middle School and then to the parking lot by the football field.
THE THANG:
Ladder workout starting at the entrance to the parking lot:
– 6 Burpees
– Run around the side of the playground and then into the playground to complete 1 pullup.
– Run back to the start for 5 burpees
– Run back to the pullup bars for 2 pullups
-Continue the series until finishing with 6 pullups at the pullup bars
Mosey back to the main parking lot and eventually to the back of YHC’s truck to access the hell pavers.
Escalating rectangles:
3 rounds with an exercise for each corner of the rectangle. All exercises are 20 count.
Exercises:
– Curls
– OH Press
– Bentover Rows
– LBC with arms extended with the block overhead
Rectangle (small)
– Start of the far corner of the parking lot closest to the street and picnic tables
– Station 2 is right after first large island of grass separating the sections of the parking lot.
– Station 3 is after crossing the width of the parking lot to the small road
– Station 4 is the last corner of the rectangle down the small road
Rectangle 2 (medium)
– Station 1 is the same start point.
– Station 2 is at end of the full length of the parking lot
– Station 3 is just passed the end of the lot we park in on the small road
– Station 4 is the same last point as the first round
Rectangle 3 (large)
– Station 1 is the same start point
– Station 2 is the same as rectangle 2
– Station 3 is next to road barriers by the kindergarten playground.
– Station 4 is by the main entrance to the elementary school
– Finish at the start
MARY:
Only one minute remaining:
– American Hammer x 15
– Big Boy Situps x10
Thank you Poppins for the opportunity!!
WARMUP: mosey down David Gibson to nature trail entrance.
THE THANG: climb up freshly trimmed path up hill to middle school parking lot where coliseum meets. Split into two teams, 4 men each. Perform sighting lap of loop (for safety) before grabbing two pavers and racing around loop. Objective is to create tallest tower of bricks in time allowed. Halfway through time we reverse the direction of travel to gain a new perspective on the route. Sasquatch said it best when asked which way is the worst? His response “whichever way you’re carrying bricks is the worst”
MARY:
ANNOUNCEMENTS: 30 Days to Understanding the Bible book study going on you should join us.
COT:
Warmup:
15 rounds
30 seconds work 10 seconds rest
15 Merkins and 15 LbcS
Quick Michael Phelps Cool down and then moseyed around the elementary school circle to the base of the hill.
Did a EMOM where every minute on the minute we’d run up the hill and then after another minute would run back down the hill. Repeated until all Pax finished these exercises:
25 HR Merkins
100 Squats
150 2- Ct Flutters
50 Diamond Merkins
Run to Elementary School got to the far end and did the following:
30 Seconds work 10 Seconds rest
SSH
High Knees/Jump Rope
Imperial Walkers
Catalina Wine Mixers
X2 Rounds
Run back to COT
Did a Jack Webb of Big Boy Situps with Freddy Mercury’s
This took us straight to 6.
Big question today for the Pax to mull over is “what’s your black diamond?” What’s you big challenge and how do you overcome it?
Thanks to Poppins for the lead!
Take care everyone!