Tag: Shady

It certainly wasn’t hot

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WARMUP: 3 gathered in the wet because they decided today was a day to get a little better. We took off towards the engineering building where the mini wall is located and did SSH, cherry pickers, windmills, low slow squats, merkins. 5 minutes into the workout and we were already wet so we were definitely committed to the weather.
THE THANG: Made our way over to WEP for some old school drill bits.
At each drill bit which are now bench swings, we did 1 exercise but added an exercise and count at each new swing.
– 10 bombjacks
– 20 diamond merkins
– 30 American hammers
– 40 squats
– 50 flutters
– 60 calve raises

The last 2 swings we just did the flutters and calves.

Ran back to the small wall for 2 sets of: 20 step ups, 20 dips, 20 derkins (only 10 derkins for the second round).

Ran down to the small parking lot for a wall sit where each guy stepped out to do 2 burpees and then rinse and repeat. Then back to COT.
MARY: 1 round each guy call cadence before time ran out
ANNOUNCEMENTS: men’s shelter
COT: CSPAN style around the group for some prayers and praises.

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Monday blues

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WARMUP: mosey, ssh, merkin
THE THANG: Four rounds of super sets with different MOT between.

station one: four rounds of 5 jump squat, 10 jump lunge, 20 squat mosey and then duck walk

Station 2: 3 rounds of 5 mike Tyson, 10 diamond merkin, 20 merkin. Mosey and then inch worm with merkin between.

Station 3: 3 round of 5 heels to heaven, 10 two count flutters, 20 lbc with a mosey up the hill between

Station four: 2 rounds of 5 wall walk ups, 10 cdds, 20 oh clap with bear crawl between.
MARY: 5 min emom of 10 burpees
ANNOUNCEMENTS: some
COT: yes

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Reminiscing the BLIMPs

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The Pax were enthusiastic about a mid-summer retreat from the hot weather this AM. YHC had researched previous backblasts in an effort to find a BLIMP style workout and found one from 2017 led by Old Bay. I remember this one well and was recognized for my mumblechatter in the backblast. Let’s do that!

WARMUP:

Circle the HT
SSH x 30
Windmill x 10
CDD x 20
MNC x 20

Run to the other side of HT

Time on the Wall
Wall sits with alternating burpees x 2
BTW x 30 count
Wall sits with bear crawls

On to the main thing

THE THANG:

BLIMPS around Walgreens – stopping at each corner

Round 1 – 1 burpee
Round 2 – 1 burpee, 2 lunges
Round 3 – 1 burpee, 2 lunges, 3 IWs
Round 4 – 1 burpee, 2 lunges, 3 IWs, 4 merkins
Round 5 – 1 burpee, 2 lunges, 3 IWs, 4 merkins, 5 Plank Jacks
Round 6 – 1 burpee, 2 lunges, 3 IWs, 4 merkins, 5 Plank Jacks, 6 Jump Squats
Round 7 – Remove the burpee
Round 8 – Remove the burpee and lunges
Round 9 – Remove the burpee, lunges and IWs

3 Minutes of Mary

ANNOUNCEMENTS:
– Read the newsletter

COT:
– Good reminder from Anchorman on being challenged by those who care about you to get better
– Great wisdom (and funny anecodotes) from IJ today

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Pit and the Pendulum

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THE THANG: Harris St Hills, pendulum from 21 to Audrey. 10 Mike Tyson’s at Audrey, 10 Am Hammers at the park and 10 Jump Squats at 21, repeat until legs are shot or time for COT

ANNOUNCEMENTS: Bethel and Naked Gun
COT: Minimal due to time constraints but done.

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Rings and Fires – 30JUN2025

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WARMUP:
Like we needed that. It was like 1000 degrees with 900% humidity. Warm? Yeah… we were covered.

THE THANG:
Grab a block. Head to the track.
5 manmakers (blockees)
10 goblet squats
15 curls
20 flutter w/press (2-count)
RUN 400M

Increase reps by 5 until 15 manmakers, then run 800M and ladder back down to 5. If you complete that. Repeato.

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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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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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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Pass the Praise and Take the Blame

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There is no one to blame but myself for the pain inflicted on eight at the American Jackal. Here’s what we did.

Warmup
– 15 SSHs (IC)
– 15 Mountain Climbers (IC)
– 10 Windmills (IC)

The Thang
– Hill repeats with Squats (10 at the bottom, 9 at the top, 8 at the bottom…all the way down to 1) – 55 Total

Mosey to the Track
– 1 lap followed by 25 Merkins, 25 Flutters, 25 Wide Arm Merkins (repeat 4 times) – 100 Merkins, 100 Flutters, 100 Werkins, and 1 mile

Mosey back to COT
– 10 Bombjacks at each light pole -70 total

Bench Work
– 10 Irkins (IC)
– 20 Dips (IC)
– 20 Step-ups
– 10 Derkins (IC)

Back to COT – 2.3 miles total

NMM
The quickest way to lose credibility as a leader is to pass the blame to someone else. We are better than that. Great leaders pass the praise and take the blame. It builds trust, earns respect, and shows true character. Ego divides. Ownership unites.

Aye!
IJ

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Someone turned on the bacon smell

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WARMUP: Gathered at the top of the heart of Kingsley with 8 HIMs ready to start their Thursday. Started out with SSH, windmills, cherry pickers, low slow squats, merkins, down dogs and some honeymooners.
THE THANG: Instructions were 3 exercises per stop. First stop was fire pit. 20 merkins, 20 squats, 20 shoulder taps. Next stop was by the waterfall for the same count and exercises. Next stop was the round about for the same 3 exercises and counts.

Next stop was half way towards the trails for: 30 lunges, 30 hammers, 50 calf raises. To the top of the hill at the light for the same 3 exercises and counts. Back down the hill where we stopped for a min for the six, then ran to the round about.

At the round about, we did 25 CDD, 25 plank jacks, 25 seal jacks. Ran towards sunbelt rental down the road, stopped half way for the 6. Then ran all the way down to the corner for another round of the 25s. Ran half way up the hill, then ran back to pick up the 6, then did another round of 25s.

Last was 50s up the hill to COT. 50s were: 50 step count of 80-90% sprint, 50 steps at 5k’ish speed, 50 steps walking which landed us at COT.

MARY: Full round of cadence counting for each pax.
ANNOUNCEMENTS: yes
COT: Davinchi’s father in law, Wyatt and his recovery, travel for the holidays, patience for those of us with kids at home

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