WARMUP: exercises
THE THANG: 11’s X 2 + gears
MARY:
ANNOUNCEMENTS: newsletter
COT:
WARMUP: Mosey around for some awesome smells – while enjoying the smells on the backside of teeter – butt kicks, high knees, karaoke * 2, and then SSH, low slow squat, and windmill. Mosey to front of teeter.
THE THANG: Start with 11s in the front parking lot – merkins and jump squats. Once completed, grab a rock (next to pilates place) and complete the following – 25 curls, 25 chest presses w/ flutters, 20 curls, 20 chest presses w/ flutters, 15 curls, 15 tricep extensions, 15 chest presses, 10 curls, 10 tricep ext., 10 chest presses, 5 squat thrusters, 5 curls, 5 tricep ext., 5 chest presses. Return rock and mosey to side of teeter for wall work. Hold seated position while the ends of the line bear crawl to the concrete, 2 merkins, and crawl bear back. Reset to seated position and do the same thing but broad jump, merkins, and broad jump back. Mosey to back of teeter – wind sprints in groups of 4. We completed these 3 times with a round of nur at the end. Mosey back to COT, hold plank until 6 am.
2 ruckers as well
MARY: no time
ANNOUNCEMENTS: newsletter
COT: prayers and praises around the horn
QvQ Format:
20/20
PAX Vote in 4 categories
V.A.P.E.
Rabbit:
Divide into two teams
Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees.
WWR but add 2 reps to each exercise after each trip out and back. Team with the most reps in total wins.
In addition, each team selects 2 pax to hold Cindy’s above head … Cindy can't drop below the head… if they do the team loses their count and starts over at zero
15 minutes of work.
After time expires, Hold AlGore and plank while the preacher preaches about asking for help and looking for a brother that might need it. (Let's do this for each other men!)
Last 4 minutes jail break 50m and do 5 Big Boys… again but do 10… keep adding 5 and sprinting until time expired.
Stage Coach:
Partner work
Partner 1 will run to the other side of the field and back to partner 2. Partner 2 will be doing an exercise that slowly progresses across the field until Partner 1 returns and switch. Continue switching off between running and exercises until you’re across the field.
Exercises – Bear Crawl, lunge, broad jump burpee, crawl bear and reverse lunge
Results:
Stage Coach won two categories, but Rabbit also won two and had the most overall votes. Win goes to Rabbit.
Great work by both Qs sharpening their leadership today.
I came
I MILGAd
I conquered
Your welcome
15 men started the day with enough elevator work to make Cherie Berry proud. Here’s what we did.
Warm Up
The Thang
Mosey to upper triangle lot
Mosey to lower HT lot
Mosey to HT Wall
Mosey to upper triangle lot
NMM
We never know what someone is going through. Could be divorce, a health scare, loss of a loved one, inability to pay rent, loss of a job, or mental, physical, or emotional stress. Sometimes life hits you hard and you just need someone to listen and support. That’s what F3 is all about. Sure, we could all get a good workout at Burn Bootcamp (shoutout to the coach across the parking lot yelling “encouragement” to her class). We might even have a bit of fellowship with our coworkers. But when life gets hard, most people lack a support system to help them get through it. F3 has been that support system for thousands of men worldwide. But that support system can only help if you share your burdens. Get to know the men around you in COT. Build those relationships that carry you in the hard times and celebrate with you in the good times. You never know when life will get hard, but it sure helps to have friends to get you through.
-IJ
QvQ Format:
20/20
PAX Vote in 4 categories
V.A.P.E.
Rabbit:
Divide into two teams
Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees.
WWR but add 2 reps to each exercise after each trip out and back. Team with the most reps in total wins.
In addition, each team selects 2 pax to hold Cindy’s above head … Cindy can't drop below the head… if they do the team loses their count and starts over at zero
15 minutes of work.
After time expires, Hold AlGore and plank while the preacher preaches about asking for help and looking for a brother that might need it. (Let's do this for each other men!)
Last 4 minutes jail break 50m and do 5 Big Boys… again but do 10… keep adding 5 and sprinting until time expired.
Stage Coach:
Partner work
Partner 1 will run to the other side of the field and back to partner 2. Partner 2 will be doing an exercise that slowly progresses across the field until Partner 1 returns and switch. Continue switching off between running and exercises until you’re across the field.
Exercises – Bear Crawl, lunge, broad jump burpee, crawl bear and reverse lunge
Results:
Stage Coach won two categories, but Rabbit also won two and had the most overall votes. Win goes to Rabbit.
Great work by both Qs sharpening their leadership today.
WARMUP: The Fort Standard Mix
THE THANG: 7220 Run the full lap with the exercises placed interstitially throughout.
Round 1:
7 Merkins
2 Burpees
20 Squats
Round 2:
7 Mike Tysons
2 Burpees
20 Good Mornings
MARY: Round the Horn
COT: Yes
WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Down dog (stretch out the calves) to up dog
THE THANG:
– Jog to HT wall by O’Reilly – Balls to the Wall 10 moves L, 10 moves R
– Jog to back parking lot – Bear crawl from the island to the light
– Jog to down to Berkley Hall Way, turn Left onto Reynolds’s Ridge Lane stop at the garages – 50 squats OYO
– Jog to down to Christi Way – 2 sets L/R of side hops up the hill to Palmdale Walk Dr
– Jog up to Grant Farm Dr and down to the rail – 25 incline Merkins
– Jog to Fire Station – 50 lunges (25 each leg)
– Jog to Kids R Kids learning parking lot – 10 double count J-Lo’s
– Jog to Grace – 50 Step-ups OYO
– Jog to parking lot by COT for 3 sets of sprints up the hill
– Jog back to COT – 4 corners ascending Burpees 1,2,3,4 x 2
MARY:
– Various Mary for the last 4 minutes led by the attendees
ANNOUNCEMENTS: Read your newsletter.
COT:
– Prayers for U-haul and his family. Prayers for Karen, DoubleD and their family, Prayers for marriages, Prayers for all of the sick and suffering.
Warmup
Mosey to Grace Parking Lot
28 SSH IC
5 Windmill IC
20 SJ IC
10 MNC IC
28 Mnt Climbers IC
Stretch
15 Peter Parkers IC
Recover on your feet.
Flashback for 7 years in F3
DORA
100 HR Merkins
200 Squats
300 LBC’s (First workout I ever did Fishsticks was the Q)
Also Grace Church Parking Lot
Pendulum Workout (Routine I “borrowed” off of Cha Ching) 10 – 5 Reps
Catalina Wine Mixers (an OTG favorite)
(no burpees in the middle this time)
Diamond Merkins
Run Back to COT
My personal Favorite with the remaining time left….
EMOM 10 Burpees a minute on the minute….. (only got 9 minutes in)
The question of the day is why…why I still am doing this after 7 years when I first thought I’d only give it like 3 months.
And it really is because of all of the guys I’ve met and learned from. When I started the saying was if you want to run fast…run with faster people. And There are so many HIMS in our region that run so much faster than me. Not just actual literal running but accelerating at all phases of life. These are role models for us and a big reason why I keep coming out, and I keep pushing. Everyone reading this has in some way pushed me to be 1% better than I was yesterday. Thank you guys! And see you all in the gloom!
WARMUP: SSH cherry pickers imperials hillbilly’s arm circles merks lap
THE THANG: loop 1, leeks dry docks Mike Tyson’s / lap – loop 2 min climbers sounder
Taps plank, / lap – loop 3: lbc flutters penguins
11’s – Mike Tyson’s & squats
MARY: pac lead round robin Mary
ANNOUNCEMENTS: Uhaul Ruck & prayer
COT: lots of prayers and praises, lifted up U-Haul