Tag: slapshot

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WARMUP: windmills, imp walkers, HB walkers, cherry pickers, Peter Parkers, all in cadence
THE THANG: 8s:
Station one – merkins, shoulder taps
Lap around parking area to station two
Station two – big boys and American hammers
Bear crawl to station one
Continue to completion

Next was a round of 8x8s
Same idea except the rep counts were multiples of 8
Station one – monkey humpers
Lap around the parking area to station two
Station two – side straddle hops
Lieutenant dans to station one
Continue to completion
MARY: a couple rounds including a loathsome set of makhtar n’diayes
ANNOUNCEMENTS:
COT: was held

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Turn rain on 0515, turn rain off 0600’ish

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WARMUP: Gathered before 0515 and no rain. 0515 hits and the rain begins. Why create an environment that makes things a little easier?

Disclaimer given and we took off on a little mosey to the corner of the parking lot.

Circled up for SSH, windmills, cherry pickers, low slow squats, merkins, Peter Parker.
THE THANG: Ran to the oil change place that has the little wall in the back. Once we got to the wall, direction was given. 10-20-30 was the idea.
– 10 step ups, run around building
– 10 diamond derkins, run around building
– 20 step ups, run
– 20 regular derkins, run
– 30 step ups, run
– 30 wide arm derkins, run

Run through the smell gauntlet and all the way through to the apartments with the round about at the bottom of the hill. 10-20-30 again but no running.

Alternating between CDD and lunges, do 10 of each, then 20, then 30.

Last we did 7s at the bottom of the hill to the fire station entrance. NUR up the hill, regular run to the bottom. Bottom of hill was bomb jacks, at the Fire station was 4 count flutters.
MARY: Plank hold with some plank stretches
ANNOUNCEMENTS: yes, newsletter
COT: of course

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40 days left til 2025

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7 @ stockade, cold morning.
Jog around the parking lot, picked up a couple late comers.
Warm ups – SSHs, Imperial Walkers, Windmills, plank.
Next, we moseyed to the entrance of the Apartments. Six count Merkins – three down, three up. Continued on our journey to the back of the apt complex, bear crawl to the top of the hill in honor of <@UMVTXH0BX>.
Continued on our trek to the fire station hill. Lunge walk down to the bottom, run up to the fire station.
Mosey to Sonic for Dora
Carolina Dry Docks, Dips, Flutters.
Back to COT for Mary
Short lesson today – less than 40 days to New Year, get started now on goals so you can hit the ground running on Jan 1st.

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3 lessons from Sugar Daddy

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WARMUP: Jog to the barber shop – various exercises in cadence – windmills, low slow squats, seal jacks, imperial and hillbilly walkers, plank and stretch – then PAX we’re off for a trip to the dumpsters

THE THANG: lesson 1 – work fast – treat movements with a sense of purpose and urgency. 7’s – merkins at the curb and squats at dumpster 1

Lesson 2 – change speeds – off to dumpster 2 – 7’s with burpees and merkins at ends of the parking lot. Be prepared as a leader to meet others at their pace when attempting to influence

Lesson 3 – throw strikes – mosey to Grace presby and do rounds of incline merkins, step ups OYO and dips at the benches and the curb. Then on the way to COT one more round of 7’s in motion – Diamond merkins and sumo squats. Our activities should be targeted at those priorities (concentrica) most important in our lives. Are they??

MARY: Geometry class – protractors, rosalitas and hello dollys. PAX kept feet off ground at all times……until 0600 anyway.
ANNOUNCEMENTS: of course
COT: remains the 5th core principle

Thanks for the call Slapshot
:eye:

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Humid in November

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WARMUP:
Ran a lap
Reviewed F3 motto and core principles
SSH, Imperials, Hillbilly’s, Cherry Picker, Windmill

The Thang:
Part 1:
20 – Bulgarian Pistol Squats
Wall sits while each PAX Cubbie Crawls across the street and back.

Part 2:
4 corners
Complete the reps on each cone with each lap. Cone locations were all around Stonebridge Plaza: Grace Pres, Walgreens, Oreillys, Dogtopia

Lap 1: 10-reps Arms
Dips
Merkins
Plank Jacks
Shoulder Taps

Lap 2: 20 reps Legs
Apollo Ohnos
Squats
Calf raises
Lunges

Lap 3: 30 reps Abs
Roselitas
Leg lifts
Big boys
American Hammers

COT:
Shared power of having 4 in your Shieldlock
Creating an 8-block for 2025 helps you grow with your 3Fs, M, 2.0s, jester, and inside your community.

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Tabata and Poison

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Beautiful morning at the Yard!

Warmup was basic format

15 ssh
5 windmills
15 IW
15 HW
15 Mnt climbers
15 Plank Jacks
Some stretches

First routine

Pick your poison

First to 100 reps beeper goes off every 2 minutes. When beeper goes off you run to a point(50 yards) and return.

1. Merkins or Squats
2. CDD or lunges
3. Flutters or HD
4. Lbc or FM

Then mosey back towards COT

EMOM

5 minutes

5 squats 10 merkins 15 LBCs

Run

4 minutes

5 bbs 10 HD 15 Flutters.

Ended right at 7:15.

Great to be out in the Gloom. Haven’t been 100% for awhile but felt refreshed being around the guys.

Thanks for the call <@U05RN7GSDLH>!

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Too much candy

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WARMUP: Quick Mosey around HT parking lot to pick up Cubbie who came in hot
THE THANG:
Mosey to the bottom of Grant Farm Drive by the fountain.
11s called where PAX will do 1 squat at the bottom and 10 BBSU at the top entrance to the fire station. There was some confusion as to which side was which as the Q’s instructions may not have been consistent, but we got through it.
Walking 10 count and off to the traffic circle on Stockbridge Dr. The PAX formed a tight circle and did a bearcrawl of pain. 1 PAX bear crawled around the ring while everyone did AMRAP on an exercise that was NOT called by the bear crawler (so you can’t stick anyone with burpees).
Two rounds of that and there was just enough time to trot back to CoT for
MARY:
90 seconds of mary
ANNOUNCEMENTS:
Events aplenty, check that newsletter
COT:
Circle of trust was established. What’s on the hearts of the PAX? A prayer for the leadership we attain through F3.

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The Golden Boy, Jr.

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WARMUP:
Parking Lot Mosey
1. 20 SSH IC
2. 10 Windmill IC
3. 15 Imperial Walkers IC
4. 15 Hillbilly Walkers IC
5. 15 Moroccan Night Clubs
6. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)

THE THANG:
1. 1 Lap – 25 Merkins
2. 1 Lap – 25 Flutters (SC)
3. 1 Lap – 25 LBC’s
4. 1 Lap – 25 Plank Jack (SC)
5. 1 Lap – 25 Squats
Rinse & Repeat
MARY: No Time
ANNOUNCEMENTS: RYN, Christmas Party, Golf Tourney, Thanksgiving Convergence, Bethel Men’s Shelter, Bourbon & BBQ
COT: STK

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The Kickoff of the Funhouse Farewell Tour

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WARMUP:
I am certain we warmed up.

THE THANG:
It occurred to me as I sat to write this, that I have no idea (since it was a MONTH ago) what all we did that morning. I usually have a plan written out ahead that I either commit to memory, or will even shove a printout in my pocket to reference just in case. I didn’t do that this time. I know that I tried to call a few of the favorites of <@UGNDJBDU3> in his honor. I know we hit The Zipper and we definitely performed the Gonorrhea Burpee (because it has The Clap), but that’s all I really recall…

Now, the only person likely to read this is <@UGU3XR5RP>, but I just got painfully convicted about not writing Backblasts in a timely nor efficient manner. As I was looking back to see if I could find this weinke, I discovered that I have the BB from both my FNG post (administered by <@UN6U5PXNJ> and <@U08GGTLHL>) and from my VQ at The Armory.

<@U07QXBKKF5F> joined us as an FNG that morning. As it turns out, this came at a critical time in his life… and is hopefully blessing it. But, I failed him as a Q. He now does not have the enjoyment or blessing of being able to go back and read the report from his first post and reflect on that in the same way that I do. The first day I posted, I was sure I was going to die when Pusher said, “And now for the second half, I’ll hand this off to Jekyll”. I didn’t understand how the toughest workout I had ever done to that point in my adult life could have a SECOND HALF.

That’s a cherished memory. So, for Road Rash and every man after him, I commit to writing BackBlasts, making them interesting and timely, and hyping the reading of them after the fact. I also will attempt to persuade other men to do the same.

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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