Tag: Ruby Slippers

Dora Plays Games

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WARMUP: SSH, IW, HW, CP, Merkins
THE THANG: Stack of tiles with exercises. Two teams flip a tile and do 10 reps then run a lap. The “#2” team won an extra set of SSH! CONGRATS!

Part II: Dora: 200 Squats, 200 LBCs, 200 Casbah #2s, 300 flutters.
MARY: We took turns. Lemme rephrase, we each chose an exercise.
ANNOUNCEMENTS: Bethel Men’s Thursday 6/4 – meatloaf , July 7 Dads and 2.0 at WEP which will end in a water balloon fight (heck yeah!)👍
COT: With Jesus.

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Field of Pain

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It was a dark, dank, steamy morning and then Stud Muffin walked in and we were able to officially start. Quick warmup and then we made like a tree and moseyed.

Over to the benches for dips, dirkins, and step-ups.

For the main event:

100 yard sprint, 100 squats, 100 yard sprint, 3 kraken burpees
90 yard sprint, 90 flutters, 90 yard sprint, 3 kraken burpees
80 yard sprint, 80 clave raises, 80 yard sprint, 3 kraken burpees
70 yard sprint, 70 CDDs, 70 yard sprint, 3 kraken burpees
60 yard sprint, 60 american hammers, 60 yard sprint, 3 kraken burpees
50 yard sprint, 50 lunges, 50 yard sprint, 3 kraken burpees
40 yard sprint, 40 merkins, 40 yard sprint, 3 kraken burpees
30 yard sprint, 30 big boys sit-ups, 30 yard sprint, 3 kraken burpees
20 yard sprint, 20 superman’s, 20 yard sprint, 3 kraken burpees
10 yard sprint, 10 lbc’s, 10 yard sprint, 3 kraken burpees

Back to the bench for dips, irkins, and step-ups.

Back to COT for prayers and praises.

JWow
 

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Partner Work @ Block Party

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WARMUP: Mosey from COT to the playground, usual of suspects followed for a typical F3 warmup.

THE THANG: Partner was the theme for this workout. Cubbie asks that each Q share the reason why they keep coming out to F3. For me, my fellow PAX are the reasons I keep coming out in the morning. Not only for the opportunity to possibly help my fellow man, but also to receive the help I need in my life. Very grateful for the partners in life I've made in F3.

Partner Work @ the Playground
1 partner bear crawls to the cones set up outside the playground area, once you make it to the cones perform 3 burpees, and then bear crawl back to the playground where the other partner was performing a swing crunch with a merkin. Keep flap-jacking until you reach an accumulative rep count of 100 for the swing crunch+merkins.
To really burn out our chest and arms we went immediately into some time under tension. 1 partner holds extended plank while the other partners performs 10 merkins, keep flap-jacking until you reach an accumulative rep count of 100. Arms and chest smoked.

Partner Work behind the Ampitheater
1 partner NURs up the hill behind the ampitheater and then moseys back to the bottom, partner #2 performs 10 jump squats, 10 jumping lunges, and 10 Apolo Ohnos and then holds Al Gore until partner #1 returns. Flap-jack for 5 rounds. Legs smoked.

Partner Work in the Ampitheater
1 partner holds extended plank while the other partner performs 10 Peter Parkers, flap-jack until you reach an accumulative rep count of 100
Once completed we moved right into the next phase
Get on your 6 and 1 partner holds straight leg 6 inches while the other partner performs 10 straight lower leg lifts, flap-jack until you reach an accumulative rep count of 100.
Once we completed the above moved right into a series of Superman poses until it was time to mosey back to COT.

MARY: No time

ANNOUNCEMENTS: Read your newsletter!

COT: STK!

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Sgt. Joe Nurre

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WARMUP:

  • Moroccan Nightclub
  • Imperial walker or hill billy walker -> I was confused
  • Cherri Picker

THE THANG:

  • Bucket of fun
  • Pick a card -> announce exercise
  • One person runs with 30 lb vest to the island and back
  • PAX complete the exercise -> Squat kick, South Carolina Crab, Archer Pushup, Imperial Squat Walker, You Pick, Mike Tysons,
  • 3 Pain stations -> reps 5, 10, 15, 10 and 5
  • Station 1 – Wide Arm, LBC, Mike Tyson
  • Station 2 – Jump Squat, Lunges, Plank Jacks
  • Station 3 – American Hammers, Leg Raises, Big Boy Situps

MARY:
ANNOUNCEMENTS:

  • Bethel Men's Shelter
  • Cannoli run
  • Ruck Event

COT:

  • We remember Sgt. Joe Nurre. KIA Aug 21, 2005 in Iraq. He was my soldier. He volunteered to deploy with my unit to prevent his best friend from deploying alone. He paid the ultimate sacrifice.
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The Manion WOD

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WARMUP: 29 squats
THE THANG: Manion WOD:
29 squats with ruck and sandbag,
400 meter run/ruck/shuffle
X 7 rounds
(modify as needed)
MARY: 5 minutes of AB lab, 10 minute broga
ANNOUNCEMENTS: “greater than” event, bethel
COT: stays in COT

Missing 4 names.. sorry guys, I was smocked…

🎄Tinsel🎄 out…

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Rucking to find the million dollar bridge

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WARMUP: put rucks on, grab one sandbag to share while exploring a route to the spring trails trying to find the million dollar bridge
THE THANG: leave NAFO parking lot, go up the the traffic light and cross the street to hit the service road in front of the small strawberry field, the idea was to get into archer loop and go towards the barn but couldn’t find a clear path, walked next to road until we got to adventure rd.
Left on mill pond, all the way down to the new “half a million bridge” crossed the bridge and took a right on blue star until we hit the other “half a million bridge”, went across and went up the gravel service road all the way to the barn, left on parking lot and into archer loop, followed until we were close enough to the small strawberry field and went across the woods to hit a service rd, and then back to NAFO. This is what I wanted to do to begin whit at the beginning to avoid walking almost a mile next to Springfield pkwy.
Not happy with 4.5 miles, pax suggested to keep going and looped around the elementary school and back to COT.

MARY: take rucks off
ANNOUNCEMENTS: Manion, Bethel
COT: stays in COT

Tinsel OUT

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QvQ round 4 2026

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River Rat:
Pair up On cinder blocks
20 man makers Each swapping the
20 Sinister Kiss
20 big boys with block pass
Pinch grip carry cinder block with your partner to the parking lot And back
20 overhead under leg passes
20 hand slap Merkins
20 seated Block passes

One partner murder bunny while the other partner crawl bears

Circle up shoulder to shoulder for one legged calf raises in Cadence.

The theme of Brotherhood was reinforced throughout with scripture and encouragement.

Ruby Slippers:

5 stations based on 5 core principles of F3. All
stations are AMRAP for 3ish minutes. Need a leader to
step up at each station to get the PAX organized and
ready to work. At the stations where Burpees IC are
called need different HIMs to lead their team by
performing the burpees with a 6-count cadence.

Station #1 – Core Principle: Free of Charge
Remember, you GET TO! Now get to it, tighten your
core, and don’t quit!
AMRAP – OYO
30 – LBCs
25 – Flutter Kicks ( count 1 leg only )
20 – American Hammers ( count 1 side only )
15 – BigBoySit-ups
10 – V-Ups
Repeat

Station #2 – Core Principle: Open to all men
AMRAP – Team Work
It is in your hands to make a better world for all who
live in it. Give away what was freely given to you!
Now go EH somebody!!!
Routine:
Half of your team holds plank
Other half of your team completes 15 – Hand Released
Merkins
Switch
Then the whole team performs 10 burpees IC
Repeat

Station #3 – Core Principle: Held outdoors, rain or
shine.
When spending time in nature, one receives far more
than he seeks! So, stop complaining about the
weather and be thankful for the beat down you are
about to receive!
AMRAP – OYO
30 – Squats
25 – Monkey Humpers
20 – Jump Lunges
15 – Pollo Onos ( count 1 leg )
10 – Bobby Hurley’s
Repeat

Station #4 – Core Principle: Peer led in a rotating
fashion
Leaders become great because of their ability to
empower others. You are not out here for yourself.
You are out here to serve the man to your left and the
man to your right!
AMRAP – Team Work
Place cone approx. 25 yards from the station
Must start from the station as a team at the beginning
of each iteration.
Sprint to cone, Bear Crawl back to the station
Crawl Bear to cone, NUR back to the station
Broad Jump to cone, Mosey back to the station
Repeat

Station #5 – Core Principle: Ends with a Circle of
Trust – COT
Sharing joy multiplies it, sharing a burden lightens it!
Don’t be afraid to say what’s on your heart, you have
brothers that need to hear it!
AMRAP – OYO
Half of the group holds 6 inches from the Merkin
position
Other half of the group completes 10 Diamond
Merkins
Switch
Then the whole group completes 10 Burpees IC
Repeat

Ruby won. Great morning all around.

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Do 1 More

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WARMUP: lap around the parking lot, SSH, Moroccan Nightclubs, windmills

THE THANG: Do 1 More
This is a 12 round AMRAP 1 minute each with a 45 second break to do as many as you can. I told the pax to write down their number after each round. I did not tell them if a high number was good or bad or how it would affect the other pax good or bad so that they would push themselves. The rounds were:
Merkins
Squats
CDDs
Burpees
SSH
Bobby Hurleys
Plank jacks
Big boys
Shoulder Taps
Overhead Claps
Mtn Climbers
LBCs

Then we talked about how much we accomplished, but how much more was till to be done. But that you can do more than you think you can, so add 1 more to each rounds reps for round 2. i.e. 41 Merkins in round 1 meant 42 Merkins in round 2.

By the end, we had completed as a group (13 bootcampers) 9,155 reps in 45 minutes. Feel accomplished, you guys did a ton of work!

MARY: No Time

ANNOUNCEMENTS: Bethel, Newsletter, Overnight silly-ness ruck event, Strawberry 5k.

COT: Marriages, health and healing, travel, reach out to someone you haven't heard from in a while and let them know you're thinking about them. It'll make their day even if they don't respond with more than thanks. Or you might talk to them for an hour. But reach out, you never know when someone needs it.

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Smokin Cindy Beatdown

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Specialist Ryan Dennis Orin Riley was a 22-year-old soldier from Richmond, Kentucky, who served in the U.S. Army. He is remembered for his dedicated service during Operation Inherent Resolve.

## Service History:
* Enlistment: He joined the Army in October 2016.
* Unit Assignment: He was assigned to the 2nd Battalion, 32nd Field Artillery Regiment, 1st Brigade Combat Team, 101st Airborne Division (Air Assault), based at Fort Campbell, Kentucky.
* Specialization: He served as a 13J Fire Control Specialist, responsible for integrating and processing tactical battlefield information.
* Deployments:
* South Korea: Served at Camp Casey from March 2017 to March 2018.
* Iraq: Arrived in Iraq in December 2018 for his first combat deployment.
* Passing: Specialist Riley died on April 20, 2019, in the Nineveh province of Iraq in a non-combat related incident while supporting missions to defeat ISIS.

## Awards & Decorations:
During his service, he earned several recognitions, including:

* Combat Action Badge
* National Defense Service Medal
* Global War on Terrorism Service Medal
* Korea Defense Service Medal
* Army Service Ribbon
* Overseas Service Ribbon

He was buried with full military honors at Madison County Memorial Gardens in Richmond, Kentucky, following a funeral service on May 6, 2019.

Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs 50 yards and back. Switch.

Exercises (with cinder):
100 Block Chest Presses
100 Block Curls
100 Block Overhead Presses

2. Perform a Ladder: (Start with 5 reps; Add +5 each round except Blockees; 5-10-15-20-15-10-5)
After each round, run 1 lap around track

Exercises (with cinder):
1 Blockees (burpee w/ cinder)
2 Block Squats
3 Block Swings
4 Block Thrusters

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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