WARMUP: SSH MoroccanNight Club Hillbilly Walkers Imperial Walkers
THE THANG: Baseball Diamond with Pain Stations
MARY: Heel touch Big Boy Sit-ups
ANNOUNCEMENTS: Bethel Men’s Shelter May 1st
COT:
WARMUP: • 25 SSH (IC)
• 10 Windmills (IC)
• 10 Imperial Walkers (IC)
• 10 Merkins
• Mosey 100 yards and back
THE THANG: Main Workout (35 mins)
? Circuit 1: Strength + Movement (12 mins)
3 Rounds – 40 seconds work / 20 seconds rest
• Sandbag Deadlifts
• Sandbag Front Squats
• Overhead Press (strict or push press)
• Sandbag Bear Hug Carry (30 yds out and back)
• Rest 1 min after 3 rounds
⸻
? Circuit 2: Partner Grinder (10 mins)
Teams of 2. One works, one moves.
• Partner A does AMRAP sandbag reps
• Bent-over Rows
• Thrusters
• Sandbag Clean-to-Squat
• Partner B: Sandbag Shoulder Carry (30–40 yards out and back), then switch
• Go 10 minutes nonstop
? Break: 1-minute standing rest
⸻
? Circuit 3: Core & Finishers (10 mins)
2 Rounds – 40s work / 20s rest
• Sandbag Russian Twists (seated)
• Sandbag Ground-to-Shoulder
• Plank Pull-throughs (sandbag drag side to side)
• Burpee over sandbag
?️ After 2 rounds, 1-minute rest
MARY: 1 second plank
ANNOUNCEMENTS: Cannoli Run, Tortoise and Hare
COT: Finish the day strong, men.
WARMUP:
– Moroccan night club
– Imperial walker
– Cherry picker
THE THANG:
Circuit of pain round 1 – 60s exercise with 20s rest – 12 stations
– Dips
– Merkin
– Plank Jack
– Mountain Climbers
– Jump rope
– Goblet Squats
– Side straddle hop
– Flutter kick
– American Hammer
– Shoulder taps
– Step ups with 2x25lbs dumbbells
Run 1 lap
Circuit of pain round 2- 30 exercise with 30s rest – 12 stations
– Dips
– Merkin
– Plank Jack
– Mountain Climbers
– Jump rope
– Goblet Squats
– Side straddle hop
– Flutter kick
– American Hammer
– Shoulder taps
– Step ups with 2x25lbs dumbbells
Impossible Mile
– one partner runs while the other does burpees with hop
– Made it around 1/2 the carline / parking lot
MARY:
ANNOUNCEMENTS:
– cannoli run May 17th
COT:
WARMUP: 10 side straddle hops
10 slow low squats
10 windmills
THE THANG: started running in parking lot moving towards Red Stone theatre, Dosie Dough on left side then right side Dosie Dough. Running for a quarter mile then stopping for Bear Crawling for 100 feet. Running, stop for Mile Tysons, running, used outside patio chairs for
Dips, and step ups 10 each, running to paved hill for Bear crawls and 3 burpees, rinse and repeat 2 times over. Running quarter of a mile to back parking lot of theater, for tire flip, flipping a tire earned Pak 3 burpees, ran back to COT. Started with 12 finished with 12
MARY:
ANNOUNCEMENTS: Fast Five Saturday @ 3
COT: prayers and praise from all F3 members
WARMUP: A little plank calf stretch, Moroccan Nightclubs, Windmills, Strawberry Pickers
THE THANG: Mosey with sandbags to start, overhead sandbag carry’s to the pillars, 1 min wall sit with sandbags then drop bag and 1 min without, 25 calf raises, overhead sandbag carry’s to 1st corner, 25 Romanian deadlifts, Bag throws to 2nd corner, 25 bent-over rows, overhead bag carry’s to 3rd corner, 25 sandbag curls, bag throws to 4th corner, Sandbag carry around the sink, REPEAT 4 corners of pain, bag carry to COT, 50 Bag presses, then 4 rounds of Mary
MARY: laying flutters, LBCs, dying cockroaches, sitting flutters w/legs shoulder width apart
ANNOUNCEMENTS: Fastest 5K for VuVu’s son, Waxhax Trail Fest (WTF), read your newsletters
COT: It is what it is… notes, we are all still or have been at a point of struggle in our lives for various reasons. Know we are not alone (ie not the only ones), people need us, our family’s need us, and we all have an obligation to be there for anyone else who needs it.
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: transitional COP (Circle of Pain)
Mosey about 150 yards and circle up
10 or so exercise moves 10-15 reps each In cadence
THE THANG:
Mosey to back of theatre and gather at bottom of lot
Jacobs ladder or 7’s with all exercise moves occurring at bottom of hill
1 wide arm merkin
Take lap
2 wide arm merkins
Take lap….up to 7
Move to parking spaces
7 parking space lines
Start with 1 at first line
2 at second line and continue up to 7
Exercises were
Merkins
Sumo squats
Bombjacks
Burpees
Mode of transportation was
Bear crawl
Duck walk
Backwards walk
Forward lunge
Mosey to island
Plank on curb of island
Take 7 plank steps to right
7 merkins
Take 7 plank steps to left
7 merkins
Rinse and repeat
MARY:
Mosey back to COP location
Freddy mercury’s
Then super man’s where members of the pax determined how long we hold the position :persevere:
Mosey to COT
ANNOUNCEMENTS:
:collision:Bethel men’s shelter today
:collision:April 12 FAST 5k pleasant knoll 3pm
:collision:Read Newsletter
COT:
Lazarus was a real man and Jesus was one of best buddies from childhood. He was dead 4 days and Jesus showed up and wanted the people to see how Awesome Sky Q is so he called Lazarus out of the tomb and said “unbound him and let him go”
What do you need resurrection from? What do you need to be unbound from?
Jesus can do it and change everything :clap: :fire: :point_up_2:
WARMUP: SSH/IW/HW/CP
THE THANG:
Mosey to football field
“Worst 100 yards ever”
Cocaine bear crawl 100 – merkins 1-4, back down
400
Lunge walk 100 – squat jumps 1-4, back down
400
Side shuffle (side bear crawl) 100 – jump twists
400
Broad jump 100- burpees 1-4, back down
400
50 SSH AT 50
7 BOMBJACKS FOR TD
MARY: yes- at the field
ANNOUNCEMENTS: Luka 5k, Bethel Men’s shelter, Speed for need
COT: yes
WARMUP: Stretching, windmills, IW, HW
THE THANG: Mosey to HS, in the parking lot, established the figure 8 we would run around islands. Started the Painful 8 Ladder:
8 Burpees
16 Merkins
24 LBC’s
32 LSS
40 Grave Diggers
48 Flutters
56 SSH
64 Shoulder Taps
Run the figure 8 after each round and progress back up the ladder to the next wrung.
MARY: No Time
ANNOUNCEMENTS: Fast 5K, Bethel Men’s Shelter, Canoli 5K
COT: Kids, 2.0, What are you living for?
WARMUP: SSH, Cherry pickers, windmill, grandpaJacks, moroccan night clubs, merkins
Mosey to the park
THE THANG: 10 Burpees, EMOM 6 mins
Lunge walk 30 yards, sprint 40 yards, Bear crawl 30yd, karaoke 40yd, Rev Karaoke 40yd, bear crawl, Nur
Ladders – 60 SSH, 50 Flutters, 40 Merkins, 30 monkey humpers, 20 BBS, 10 squat jumps, back up the ladder
MARY: Timed it perfectly
ANNOUNCEMENTS: Fastest 5k
COT: Do good