Tag: Poppins

The Grinder, Beast, & Gauntlet

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Warm-O-Rama
SSH
Windmills
Arm circles

Moseyed to the pharmacy parking lot where the party began.

Each Circuit was done for 5 minutes for as many rounds as possible, with a 1 minute rest in between. After the 3rd circuit we repeated circuits 1 through 3.

? CIRCUIT 1: “The Grinder”
5-Minute AMRAP
– 10 Squats
– 10 Merkins
– 10 Jump Squats
– 10 Wide Arm Merkins
– 10 Bonnie Blairs (5 each leg)
– Run across the lot and back then start circuit over.

? CIRCUIT 2: “The Beast”
5-Minute AMRAP
– 5 Burpees
– 10 Mountain Climbers (each leg)
– 10 Lunges (5 each leg)
– 10 Diamond Merkins
– 20 SSH
– Run across the lot and back then start circuit over.

? CIRCUIT 3: “The Gauntlet”
5-Minute AMRAP
– 10 Carolina Dry Docks
– 20 Flutter Kicks (4-count = 1)
– 10 Plank Jacks
– 10 Shoulder Taps (R+L=1)
– Bear Crawl ~10 yards
– Crawl Bear ~10 yards
– Run across the lot and back then

We moseyed back to COT in time for Piston Crunches & a 1 minute plank.

ANNOUNCEMENTS: Stuff the Bus, coffeteria convergence Friday at Panera Bread- State of the Nation from <@U5CVD8D7V>, Bethel Men’s Shelter 1st Thursday in August 7th.
COT: I brought up the subject of “What’s your Why?” Why F3? What keeps you coming back? Prayers were made.

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KB Suicides

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WARMUP:
– Moroccan nightclub
– windmill
– Imperial walkers

Mosey w/out bell
– 20 merkins on curb in cadence, mosey
– 20 low slow squats, mosey to COT

THE THANG:
– Lunge in front of church
– Count off by 3, set up for suicides

Board 1
– 10 man makers, run
– 15 goblet squats, run
– 20 lawn mower pulls – 10 each arm, run
– 25 American hammers – single count

Board 2
– 10 curls, run
– 15 low slow squats, run
– 20 halos, run
– 25 big boys, run

Board 3
– 10 upright rows, run
– 15 figure 8’s, run
– 20 overhead press – 10 each arm
– 25 lbc, run

Board 4
– 10 snatches, run
– 15 kettle bell swings, run
– 20 lunges – 10 each leg, run
– 25 box cutters, run
MARY:
Flutters
ANNOUNCEMENTS:
COT:

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Failure is where the story begins

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WARMUP: the usual suspects
THE THANG: Jack Webb’s at the benches with step ups and Bulgarian split squats (4rounds) and then at the playground with merkins and pull-ups (7 rounds)

So as Rainmaker asked during the workout I started my story or testimonial with sharing about my childhood. I grew up with a single mother only child and although I went to Christian schools thanks to my mom, as I got older I started living a double life and got involved with the wrong people and wrong activities, but all the while I still went to church, had a job was going to college doing all those things yet living for myself, letting my jesters have their way and not taking care of myself.

However! God still had a plan for me! and as I got older, even though I got into some trouble, he looked out for me. I found myself with a career at a company that I was able to grow with and learned a lot, and at a certain point got sick of trying to do it all on my own and gave my life back to the Lord…and His infinite grace He blessed us with kids and a career, a business in a new community, of course a great brotherhood with F3 and many other blessings!!

so even though I failed and I continue to fail, God still redeems and uses the broken and I’m a testimony to that. We finished with a discussion on dying to the flesh daily, repentance and how to live third!
MARY: none
ANNOUNCEMENTS: read newsletter
COT: had to dip early so wasn’t there for that!

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Some % better is better than 0%

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WARMUP:
Slow mosey
Windmills
Fruit pickers
Slow squats
Merkins
THE THANG:
Mosey to wall
Dips
Step ups

Mosey to lower lot:
1. Kettlebell swings
2. Goblet Squats
3. Kettlebell overhead Push Press (Alternate arms each round)
4. Kettlebell bent Rows (Alternating or double-arm)
5. Kettlebell Deadlifts
6. Kettlebell Clean to squat
7. Kettlebell American Hammers
8. Kettlebell Curls

Mosey to wall and partner up
Dips/bearcrawl
Step ups/ Lunge
Overhead Presses/Crawl bear

MARY:

Kettlebell flutters
American hammers
Superman’s for 90 seconds
ANNOUNCEMENTS:
The Barry 7/22 7pm
COT:
The 1% collectively makes all
Of us men better
#KeepPosting

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Welcome back to the 90s

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WARMUP: SSH while we gathered everyone to get the party started. Then took off for a short mosey over to the flags. Windmills, cherry pickers, low slow squats, merkins. Then ran to the back of the school.
THE THANG: we setup the DJ station for some 90s jams. Stating point was by the gym where the picnic tables were at and we would do 1 exercise, run to the end of the parking lot where the orange cones are normally at, then back to the music for the following exercise, reading left to right and then progressing down. But 1 exercise, then run every time. I think 2.5 miles were got or close to, and the kings were somewhere down to the jump squats.

10 burpees (30 seconds Al Gore)
15 diamonds (30 monkey humpers)
20 hand release (50 calf raises)
25 wide arm (50 flutters)
30 merkins (40 step ups total)
35 rangers (25 incline merkins)
40 carolina dry docs (30 hammers)
45 plank jacks (30 sec wall sit)
50 mountain climber (50 LBC)
60 shoulder taps (25 jump squat)
90 sec plank (25 decline merkins)

MARY: didn’t happen today
ANNOUNCEMENTS: newsletter and shovel flag handoff to Halfback!! Congrats!
COT: love these guys and the support they give each of us!

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Burpees for 1

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WARMUP:
Windmill
Cherry Picker
Imp Walker
Hillbilly Walker
Merkin
Peter Parker
Broga

THE THANG:
Mosey to hotel parking lot
Bear crawl parade/Indian Run

Mosey to stage
Run with exercises
Durkin
Squat
Burpees
Incline Merkin
CCD
Bulgarian Split Squat
Lunges

Lunge/Toy Soldier to benches
Step ups for 2 minutes

Return to stage

MARY:
LBC
Leg Lift
Gas Pumper
Hamstring, groin and chest stretch

ANNOUNCEMENTS:
Barry
Stuff a Bus
Blood Drive
Pizza

COT:
Patience
Family
Health

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Swole Chicken with a Side of Mary

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Swole Chicken with a Side of Mary
WARMUP: Ruck to lot behind Starbucks
– SSH
– CASBAH #2’s
– CHERRY PICKERS
THE THANG:
– Ruck to the stairs up and down to the hotel for Irkins.
– Ruck back to the amphitheater. More Irkins.
– Ruck to the roundabout. More Irkins.
– Ruck up to “21” and about face.
– Ruck to the roundabout. More Irkins.
– Ruck back to the amphitheater. More Irkins.
– One more time up and down the stairs
– Back to COT for some Mary

MARY: Round Robin U-Call-It
– LBCs
– Flutter press
– Box cutter
– Big boys
– Dolly Partons
– Heel taps

Mary left and some called out arm work
– Curls
– OH Press
– Lat extension
– Dead lift

ANNOUNCEMENTS: Bethel Men’s Shelter tonight (5:30 Curtis St -Rock Hill), Independence Day convergence, Sweaty Barry (he got new shoes BTW)
COT: prayers for the job hunt, for school transition, court hearings, family, growth, freedom and healing.

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