WARMUP: Yes
THE THANG: Deck of death
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Yes
THE THANG:
<@UQ50TPDLH> Gave us the opportunity to do 100 burpees with a run EMOM.
<@U08N41FCN0Z>
Chipper 100
– Merkins
– Squats
– BBS
– Flutters
– Dips
– Lunges
100 reps of each, broken up however the PAX wanted.
MARY: Around the circle
ANNOUNCEMENTS: Read your newsletter
This morning we split into two teams and raced from opposite corners, meeting in the middle after each card to pass a stone down the line – a reminder that even in competition, we’re still connected. The stone didn’t care who was winning; it demanded we work together, person to person, before heading back to battle.
Then we switched it up. Each PAX got to choose their own combination – exercise and travel method – building their own personal challenge. Some chose wisely, some chose pain, but everyone chose to show up and push through it.
That’s the thing about F3. We compete, we choose our hard, we suffer together, and somehow we leave better than we came. The parking lot at Golden Corral isn’t special, the exercises aren’t revolutionary – but the men who post in the gloom? That’s what makes this different.
Iron sharpens iron. Well done today, men
WARMUP: Ran a lap
THE THANG:
PART 1: CARDS & CORNERS RACE
Setup:
• Split into 2 teams
• Each team to opposite corners of the lot
• 9 exercise cards face-down at each corner (identical sets)
• Stone pile waiting in the MIDDLE
The Race:
• Team draws a card and completes exercise together (reps divided among team)
• ALL team members run TOGETHER to the middle
• Stone pass down the line – each PAX does a squat with stone and passes to next PAX
• Stone goes down and back up the line
• Team runs back to their corner
• Draw next card, repeat
• First team through all 9 cards wins
Exercise Cards:
• Merkins (2 cards in prep for GWR)
• Squats
• Burpees
• LBCs
• Casbah #2s – nod to <@U01FDRQSQG3>
• Lunges
• American Hammers
• Wild Card – Dealers Choice
Winner: The other guys – Losing team paid with eternal shame
PART 2: DEALER’S CHOICE
Setup:
• 4 cards laid out
• 2 EXERCISE cards (each with options 1 & 2)
• 2 MOT cards (each with options 1 & 2)
How it worked:
• Each PAX picks one exercise card option + one MOT card option
• Performs their combo
• Went through all PAX twice-ish
The Cards:
EXERCISE CARD A:
1. Merkins
2. Burpees
EXERCISE CARD B:
1. Squats
2. LBCs
TRAVEL CARD A:
1. NUR
2. Bear crawl
TRAVEL CARD B:
1. Lunge walk
2. Run
MARY: Yup- I need to practice “Boat/Canoe”
ANNOUNCEMENTS: Read your newsletter. Prayers for injured PAX, marriage, family, this broken world
COT: Jesus in the house!
WARMUP:
– Mosey lap through the Teet parking lot.
– SSH
– CASBAH #2s
– Imperial Walkers
THE THANG: Mosey to Indian restaurant for a Dora:
Run to Dogtopia
– 200 Squats
– 200 LBCs
– 200 Casbah #2s
– Somewhere between 150 and 300 flutters
Move to middle of parking lot there for a busted Amazon rip off Select-a-Cize Move/MOT
– SSH/Lunge Walk to island
– Merkins/Run to Dogtopia
Back to COT
– CASBAH #2s
– Hillbilly Walkers
– Baby arm circles fwd
– Baby arm circles back
– Big circles fwd
– Big circles back
MARY: Yuuuuup. And she brought some weed…
ANNOUNCEMENTS: HIM camp, Bethel Men’s, Christmas party,
COT: Prayers for safety and gratitude.
Warmup… run to nearest parking lot with at least 10 parking spaces. Burpee at each parking line then broad jump or bunny hop between lines. x3 (30 burpees) Misc exercises between sets.
Mosey behind Dogtopia to the parking spaces doing a suicide and stopping at each line (total 12 lines). Plank for 6.
Mosey to wall of Harris Teeter facing O’Reilly for wall sits and donkey kicks. (x3)
Mosey to original parking lot for a repeat of burpee bunny hops.
WARMUP: usual suspects- ended with SSH not started lol
THE THANG:
? The Thang – 12 Laps Total
• 4 corners per lap
• Complete the same exercise at all 4 corners each lap (so 4 sets per round)
MODE OF TRANSPORTATION
FIRST 6 LAPS- BEAR CRAWLS
Always face forward so side crawling, and crawl bearing as to always face the west end of the lot
⸻
Big group so we split up so approx 25% of the PAX started at each corner
? UPPER BODY LAPS (6 total)
Lap 1 – Shoulder Taps
• 10 Shoulder Taps (IC) at each corner
Lap 2 – Arm Circles
• 10 forward / 10 backward (20 total) each corner
Lap 3 – Plank to Pike Walkouts
• 10 reps at each corner
Lap 4 – Air Presses (standing)
• 10 reps each corner
Lap 5 – Superman Pulls
• 10 reps (on belly, simulate row) each corner
Lap 6 – Shoulder Raise Plank (alternating arms)
• 20 reps total (10 each side) each corner
⸻
? CORE LAPS (6 total)
MODE- SHUTTLE RUNS- same concept, always facing west
Lap 7 – Flutter Kicks (IC)
• 10 reps each corner
Lap 8 – American Hammers (IC)
• 10 reps each corner
Lap 9 – LBCs
• 10 reps each corner
Lap 10 – JLOS
• 10 per side each corner
Lap 11 – Big Boy Sit-ups
• 10 each corner
Lap 12 – Hollow Hold
• 20–30 second hold each corner
With time remaining pick a cone and do 50x what was on the cone, example was CDDS
MARY: flutters
ANNOUNCEMENTS: read ya letta
COT: always!
WARMUP: SSH, windmill, swings, low slow squats. Mosey to bottom of the hill
THE THANG:
Partner complexes (you go I go), double bells for all exercises
5 rounds:
3 cleans
3 OHP
3 squats
Run up hill after the 5 rounds
5 rounds:
3 swings
3 snatch
3 thruster
Run hill
5 rounds:
3 high pulls
3 rows
3 lunges
Run hill
With single bell, we did Humane Burpee:
15 swings
5 goblet squats
5 merkins
15 swings
4 squats
4 merkins
15 swings
3 squats
3 merkins
15 swings
2 squats
2 merkins
15 swings
1 squat
1 merkin
Suitcase carry around circle in between each set
1 round of 7’s:
Curls + Tricep extension
MARY: a bit
ANNOUNCEMENTS:
COT:
Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
The Thang:
1. Ladders
Start at 5 reps, add +5 each round until 25, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)
Ladder format: 5-10-15-20-25-20-15-10-5
2. Grinder (3 Rounds)
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)
Round 1 MOT: Bear Crawl
Round 2 MOT: Lunges
Round 3 MOT: Farmer’s Carry Above Head
3. Last Minute Arms:
10 KB Curls IC
10 KB Triceps IC
Mary was a no show
Announcements: Read your newsletter
COT: Prayers and Praises
WARMUP:
THE THANG:
Here is my weinke – Assassin
We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.
Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.
All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.
Convergence bootcamp Q- Backdraft
Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs
The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins
Group 3 13 pull ups 13 burpees
Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom
Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,
Mosey back to COT in original 3 man groups
KB workout- Boogie Nights
Ladder of pain- it sucked
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: yes
THE THANG: wall sits w/ 20x MN & OHC. Mosey to Parking spots for bearcrawl, merkins ladder for 7 spots, bearcrawl back. Rinse and repeat at wall, back to parking spots for bearcrawl, cdds. Mosey to apartments for hill work 7’s. Slapshot chose burpees(shocker!) at the bottom, Senator chose squats. Mosey back to half wall for 10 step ups, 10 calf raises, 5 box jumps and 10 dips, 10 derkins, 10 irkins, rinse and repeat. Mosey back to wall for wall sits and alternating modes of transportation and exercises from one side to the other while pax hold wall sit. Mosey to COT
MARY: yes
ANNOUNCEMENTS: read your newsletter
COT: talked about what was on our hearts and minds