Tag: Rosie

Almost too much

Leave a comment

WARMUP: SSH out of sync optional, Cherry pickers, moroccan night clubs, slow merkins, Imperial walkers
THE THANG: 1 man tosses the 60# 30 yards, NURs back. Meanwhile, groups of 4 rotate between pull-ups, merkins, and thrusters. 11 rounds.
Bag carry hill walk
EMOM 10 burpees for 6 rounds
MARY: Core baby
ANNOUNCEMENTS:
COT:

TClap |
0

Track/speed for old men

Leave a comment

WARMUP: run 1 miles to the track at Forest Creek
THE THANG: 100m x 4 with 100m recovery (5k pace), 200m x 4 with 200m recovery (5k pace), 400 x 3 with 400m recovery. Them jog back to COT for 0.75m. Total miles 4.75m
MARY:
ANNOUNCEMENTS:
COT: praise for patients, pray for mental health, pray for work.

TClap |
0

Legs for lifts and curls for the girls

Leave a comment

WARMUP: many side straddle hops and beautiful stretches
THE THANG: legs first half, upper body second half, had to be there
MARY: mother of Jesus
ANNOUNCEMENTS: several events, read your newsletter
COT: travel safety, leadership, etc.

TClap |
0

Lazarus Preps the Murph

Leave a comment

WARMUP: SSH, Hillbilly Walkers, Cherry Pickers, Windmill, Merkins, Stretching
THE THANG: Run 0.375 Miles, then 25 BBS, 50 Merkins, 75 Squats, Then run 0.375, 25 BBS, 50 Merkins, 75 Squats, repeat 4x
MARY: 5 Burpees, boys called some Mary
ANNOUNCEMENTS: Bethel tonight!
COT:

TClap |
0

Rosie does the dishes

Leave a comment

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.

TClap |
0

Circuit of pain & impossible mile

Leave a comment

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:

TClap |
0

Lazarus

Leave a comment

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

TClap |
0

4 corners of pain in the sink

Leave a comment

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.

TClap |
0