Tag: Pusher

It’s a New Day….Woooo!

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WARMUP:
Warm up with Mosey stopping at light poles for some exercises

Partner I wall sit
Partner II run around building
THE THANG:

Mosey to football field
From goal line
Bear crawl 10 yards
LCBs at 10,20,30,40,50
Mosey to other goal line

From goal line
Lunge walk 10 yards
Squat jump at 10,20,30,40,50
Mosey to other goal line

From goal line
Plank walk right 10 yards
Leg lifts at 10,20,30,40,50
Mosey to other goal line

From goal line
Reverse lunge 10 yards
Sumo at 10,20,30,40,50
Mosey to other goal line

From goal line
Plank walk left 10 yards
Freddy Mercs at 10,20,30,40,50
Mosey to other goal line
MARY:
ANNOUNCEMENTS:
Juky 3 Bethel shelter
July 4 convergence
July 22 The Barry

COT:

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Burpees in the Gloom: Because Therapy is Expensive

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YHC Arrived 15 minutes early. Stretched in the stillness. As the PAX rolled in, we opened with this thought:

Opening Message:

““We showed up before the sun—when it’s quiet, still, and easy to stay hidden. But it’s in the dark where integrity is tested. In life, leadership, and faith, it’s not about how loud we are in the light, but how consistent we are in the dark.””
Warm-Up:
– 20 Imperial Walkers (IC)
– 10 Hillbilly Walkers (IC)
– Deep Stretch: Wide leg, center, right leg, left leg

The Thang:
Mosey to Harris Street Park
Along the path, we stopped at 4 points—each time completing:
– 2 Burpees OYO with a reflective question:

1. Who are you when the world’s not looking?
2. What habits are you building in the unseen hours?
3. Is your character the same at home, at work, and in the gloom?
4. What dark corners still need light in your life?
—
At Harris Street Park Basketball Court
Escalating Suicides:
– Run suicides. After each round, add reps

– 15 Carolina Dry Docks
– 20 Wide-Arm Merkins
– 25 Squats
– 30 LBCs
—
Mosey up Harris Street to the Church
– At each power pole: 3 Triad Burpees (Wide, Regular, Diamond)
– At each street sign: 15 Big Boy Sit-Ups
– Modified to 2 Triads, then 1 Burpee + 10 BBSUs due to time constraints
—
Mosey Back to COT
Slowed the pace for final thought:
““Nothing is hidden that will not be made manifest, nor is anything secret that will not be known and come to light.” – Luke 8:17 (ESV)”
Jailbreak to COT
Minute Man smoked it, proving 52 looks strong when you own the dark.

COT:

““As the sun rises today, ask yourself—what part of your life do I need to start owning better in the dark, so I’m stronger in the light?””
We closed with praises and prayer—each man shared one thing they’re bringing from the shadows into the light.

Honor to lead.
– Cornerstone

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Last minute DORAs

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WARMUP: SSHs
THE THANG:
Dora #1 – Farmers Carry
– 50 burpees
– Squats w calf raises 100
– Mike Tyson’s 150
– Mountain climbers 200
Dora #2
– Man makers 50
– Goblet squats with calf raises 100
– Halos 100
– Plank pass throughs 100

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Golf

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WARMUP: Running with burpees
THE THANG: Golf
10 merkins and 10 LBC’s at every tee box
5 burpees at every green
Each hole varied in length – par 3, par 4, or par 5
Front 9 was both hills on Monroe white
Back 9 was from footloose to amor Artis.

PAX got to the back 9.

MARY: no time – pax were playing golf
ANNOUNCEMENTS: read your newsletter
COT: 5th core principle

Thanks for the call, NASA. :eye:

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New Office Tour

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On what was the most humid day of the year so far, 9 pax got after it in the gloom. <@U01NGHPR2HW> asked that I give my “why” for F3. My why isn’t because of the workout or doing something that most ordinary people wouldn’t do or because it put me in the best shape of my adult life when I was called to donate a kidney to a friend, but it’s because of the group of men that create a community that cares about each other.
I know that if I don’t show up, someone will wonder where I am, how I’m doing, and truly care about me.
This is more than a workout group. It’s a community that I’m proud to be a part of. Keep posting, check on Kotters, and get more men into this group.
WARMUP: We mossey’d over to the First Baptist church parking lot to give us some room and some nice pavement to work from. Started with SSH, Imperial Walkers, Windmills, Merkins, Parker Peters
THE THANG: The OG Dora of 100 merkins, 200 squats and 300 LBCs. Followed that with a Jack (1/2 of a Jack Webb) of burpees and Overhead claps and then a Webb Jack of Mountain Climbers and Mack-tar-njais.
MARY: Ran back towards COT and then climbed the steps at the park before going back to Veterans Park for some box cutters and some flutters.
ANNOUNCEMENTS: Bethel Men’s Shelter service on 7/3/26.
COT: Lots of prayers for families, jobs, and our group.

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What’s the Cadence

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WARMUP: LOL. Just counted # of packets
THE THANG: Jog to town of Fort Mill wall 15 Derkins in cadence, jog to WEP stage 20 LBCs in cadence, Jog a loop round WEP back to stage 25 Merkens in cadence, jog to Massy Hill 15 squats in cadence. Rinse and repeat OYO. Some got 3 the King (Max) got 4.
MARY: brief. Don’t know grabbing phone.
ANNOUNCEMENTS: newsletter.
COT: what happens stays

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SlowBlast

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WARMUP: We did.
THE THANG: Warm up
4 corners in back lot – 3 rounds – 25 reps of each
– Merkins
– Squats
– Diamonds
– Big Boys

Dora
– 50 burpees
– 150 dips
– 250 CDD

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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Loops of Clebourne

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Minnow Pond is one of the premier AOs in the Fort. Thanks to NASA for his leadership. YHC was honored to Q the workout and bring some pain to start the day. In addition, I wanted to bring a heartfelt message to the men as I am grateful to be their brother.

WARMUP:

No warmup. Pledge then 5 burpees
THE THANG:

Run Clebourne loops with 5 stops. Remove a stop for each loop the start over again when 5 loops have been completed.

Stop 1 – 5 burpees
Stop 2 – 10 merkins
Stop 3 – 15 Monkey Humpers
Stop 4 – 20 dips
Stop 5 – 25 Big boys

COT:

Strong COT this AM! Prayers and praises all around.

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