Tag: Slow Jams

Feig Meter säckleschmeißa

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WARMUP:

  • 15 Windmills
  • 15 Moroccan Nightclubs
  • 15 Hillbilly Walkers
  • 15 Imperial Walkers
  • 15 Cherry Pickers

THE THANG:

  • Mosey 1 lap around the HT
  • Bear crawl across the parking lot
  • Lunge walk accross the parking lot

Game:

Throwing a sack on a playfield deciding which exercise to do
After every throw run a round
If a. Field is hit twice or we miss the field 5 burpee penalty
In total
100 merkins
65 big boys
45 monkey Humper
50 rows
60 bicep curl to overhead press
MARY:
ANNOUNCEMENTS:
COT:

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Forge!

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Dojo was a no go so he handed the Q stick to me. Tired from two previous Qs this week, the plan was limited running and more strength training.
Quick warm-up then we headed to The Wall for 3 rounds Erkins, dips, and step ups. Next, we ran past the stinky dumpster to the back wall of HT. Wall sits bear crawl out merkins crawl bear back. Crab walk, LBCs, crab walk back.
Next we traveled to CVS for a four corner relay. Each member ran around the building 5, 10, 15 and 20
Merkins at each corner. Next person moved when pax ahead complete corner #1. Second round squats same count.
Back to COT.

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Benches

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WARMUP: ssh, HBW, Wm, iw
Mosey to flagpole at GHES. Pledge. Yoga flow- sun salutation – down dog – plank – up dog – plank – left arm high – right arm high

THE THANG: mosey to benches by track

4exercises
10 step ups
10 irkins
10 dirkins
10 dips
Plank for the 6
mosey around basketball hoop

Completed 3 rounds increasing rep counts to 15 & 20.

4 exercise
10 Split squats – L
10 Split squats – R
10 Calf raises
10 Big boys
mosey around basketball hoop

Completed 3 rounds increasing rep counts to 15 & 20.

On the way back to COT (breezeway in front of school)
Lunge walk 3 pillars
1 burpee
Lunge walk 3 pillars
2 burpee
Lunge walk 3 pillars
3 burpee

MARY: flutter, box cutter
ANNOUNCEMENTS: Q school tomorrow at cockpit: Q source tomorrow at Panera; bethel men’s shelter next Thursday;
COT: adolescent mental health

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Go Bills workout

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WARMUP: SSH, LSS, mosey, some Broga
THE THANG: moseyed over to side of Harris Teeter (for a little contact high 😳)
Wall sit as one Pax ran to concrete and did 3 burpees, halfway through changed to balls to the wall.

Then moseyed over to start the real thang:
Exercise 1: Merkins – MOT to Exercise 2: lunge walk
Exercise 2: Flutters – MOT to exercise 3: burpees broad jumps
Exercise 3: Squats- MOT TO exercise 4: run
Exercise 4: dips- MOT to Exercise 1: bear crawl.
Started with 5, then went up by 5 each time we got back to Exercise 1.
All got up to about 25…

ANNOUNCEMENTS: lots…read newsletter
COT: stays in COT

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Remembering the week of 9-11

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WARMUP: Mosey to the elementary school side lot. COP with exercises in cadence
Windmills
Cherry pickers
Imperial Walkers
Hillbilly walkers
Seal jacks
Low slow squats
Hold peoples chair while doing Moroccan night clubs and shoulder presses in cadence
Plank with salutations
Merkins
Recover and move

THE THANG: Track and light poles
Moseying to the track, pax stopped at the flag to honor those who made the intimate sacrifice this week 25 years ago. Never Forget

At the track, 9’s and 7’s were called.
7 rounds
Rounds 1,3,5&7 – 9 merkins and 7 big boys
Rounds 2,4&6 – 9 big boys and 7 burpees

Mosey to the light poles.
As a group – various merkins and an exercises of 9’s and 7’s were called every other light pole to the top of the hill.

At the top of the hill – 10 burpees – just because.

Descend the hill stopping for 9’s and 7’s at every third light pole – time was running short, hence fewer stops.

Mosey to benches for a round of Bulgarian split squats and then on to COT at 0600.

MARY: no time
ANNOUNCEMENTS: plenty of ‘em
COT: 5th core principle and some solid vulnerability among posting pax.
NMM: F3’s credo is leave no man behind and leave no man where you found him. Today’s workout was kept together with that very purpose in mind.

No matter what we bring to any workout, we have the blessing of a place where we can be met and welcomed as we are with the capacity to change ourselves for the better. What a privilege!!

Give this thing away, men. Because it’s a gift.

Thanks for the call, Halfback. 👁️

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BRR warm up

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WARMUP:
Yog or jog. I dont know if I pronouncing this correctly. A lap around the parking lot.
SSH
Imperials
Hillbillies
Cherry pickers
Windmills
Peter Parker’s
Parker Peter’s
Plank it out!
THE THANG:
DORA
100 merkins
200 squats
100 plank jacks
200 seal jacks
100 Shoulder Taps
200 American Hammers
100 mountain climbers
200 LBCs
100 lunges
200 calf raises (I think a few made it here, no one finished)

MARY: I remember Hello Dollies. There was something before this. It’s was only two rounds.
ANNOUNCEMENTS:
COT:

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Get better!!

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WARMUP:
Mosey around drop off line and back to beginning of GHMS loop.
THE THANG:
4 corners of stuff: (3 rounds)
Station 1: 40 mtn climbers, 40 sec plank hold
Station 2: 40 LBC, 40 Flutter
Station 3: 40 reverse lung, 40 squats
Station 4: 40 steps, 40 dips (with the bench)
MARY:
ANNOUNCEMENTS: Bethel, Newsletter
COT: Focus on Excavation. What is holding you back? Identify IT and use the tools that are here to support. Get IT removed!!

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Ring Around the Rosie

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WARMUP:
## 1. DYNAMIC WARMUP (10-12 min)
– Imperial Walkers x10 IC
– Bend & Reach x10 IC
-Windmill x10 IC
– Short warmup jog
**20 yards, non-stop, down and back:**
– High knees
– Butt kickers
– Walking world's greatest stretch
– Elephant walks
– Dinosaur walks
– Soldier walks
– Side shuffle (each way)
– Karaoke (each way)
-A-Skips
-B-Skips
– C-skips
– Power skips
-Jog
-Run
– Sprints

THE THANG:
##Ring around the Rosie (30 mins)
SPRINT → EXERCISE → RUN → EXERCISE → SPRINT → EXERCISE
Wait for a partner to race before sprinting
15x Squats > Sprint
10x E Fwd Lunge
10x E Rear Lunge > Sprint
15x Billy Cannon
15x Squat Jumps > Sprint
10x E Speed Skaters
15x Plank Jacks > Sprint
25x E Mountain Climbers
15x Merkins > Sprint
15x Carolina Dry Docks
20x Overhead Arm Claps > Sprint
20x Overhead Arm Claps
Jog back to COT

##Love Triangle (15 mins)
3 to a group minimum
Watch for perfect Form or punishment
If watcher doesn’t call them out for bad form, they they get punished

Exercises

  1. 15x Squats
  2. 10x E Forward Lunges
  3. 10x E Rear Lunges
  4. 15x Squats
  5. 15x Merkins
  6. 10x Hand Release Merkin
  7. 20x American Hammers
  8. 20x Flutter Kicks

Punishment
Sprint 25 Yards & Broad Jump Back
(Step Squat if unable to broad Jump)

MARY:
X’s & O’s
Gas Pumps
Superman’s
Box cutters
Flutter kicks

ANNOUNCEMENTS:
Big Red Bus
Trash Pickup

COT:
Sobriety
Family

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A VQ and Lessons in Teamwork

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Eagle Claw's VQ!!!
WARMUP:
Eagle Claw led. Start right at COT, no mosey, circle up for:

  • 20 SSH
  • 10 WM
  • 10 IW
  • 10 MNC
  • 10 cherry pickers

Everything 4 count as usual. Then mosey over to the nearby Grace Presbyterian Church for the following:

THE THANG:
Part 1 – Ring of Fire:
Designed by Eagle Claw, led by both him and NASA
In the half of the parking lot closest to the church, we had 8 cones set up in a loop/ring, each about 15 yards apart, each with an exercise, in this order:

  • 15 burpees
  • 20 merkins
  • 20 big boy sit-ups
  • 25 LSS
  • 25 mtn climbers 2 ct
  • 20 lunge 2 ct
  • 25 LBC
  • 20 CDD

These are minimum rep counts. Each person picked a cone (with 6 PAX, 2 were left open). Do the exercise, then alternate duck walk or bear crawl to next cone.
The catch – NOBODY could move forward until the last person is done their minimum rep count they were on. Until the last person shouted "done!", everyone kept doing the exercise at hand, exceeding minimum rep counts. We all did 2 complete rounds as a group. The burpees and 2ct lunges were our 6s that kept the team together as a unit, but we all pushed together. Solid work.

Part 2 – DORA:
Eagle Claw designed, mainly NASA led. Mosey over to the parking lot behind Red Bowl, starting point was the corner of the back lot closest to Stockbridge Dr. Partner up. Run was from the start out past the RB dumpster to the end of that building and back. Exercise reps were cut due to time:

  • 50 merkins (was 100)
  • 100 LBC (was 200)
  • 150 LSS (was 300)

Dumpster did not stank no where near as bad as we expected it would! Great efforts by everyone!
We finished with a couple minutes to spare. Back to COT.
MARY:
Eagle Claw led – 1 minute of hello dollys
ANNOUNCEMENTS:
Read your newsletter, get involved. If you see something that is your D2X, get behind it, EH some guys. and make it happen. Freed to lead! This is exactly how ALL of the things we see in the newsletter as well as F3 organized CSAUPs came about.
COT:
A LOT lifted up by everyone! A great COT session.

NMM:
This was designed to be lessons in teamwork:

  • RING OF FIRE: The team, large or small, is only as strong and fast as the last person in line. The team doesn't move forward as a collective group until everyone is done doing their work. You can choose to get out way ahead, focusing on personal gain, but then you leave the rest of your team behind.
  • DORA: When you are paired with someone to complete a set of tasks, you both should be putting in the same level of effort. Slacking on your part will only put more load on your partner, which over time could drive you two apart. Equal efforts keeps the partnership strong.

Eagle Claw is off to spread his wings and follow his passions at The Citadel. Thank you to all the PAX who have poured the 3 Fs, wisdom, motivations, and encouragements into him. You all have made him a better person because of it. I cannot thank you all enough. Love you all. Blessings and SYITG.
-NASA

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Moving up

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WARMUP: ssh, iw, hbw, windmill, cherry pickers

THE THANG:
Mosey around TCES drop off line and back to beginning of GHMS loop.

4 corners in GHMS car line loop
Station 1: 40 mtn climbers
Station 2: 40 reverse lunges
Station 3: 40 glute bridges
Station 4: 40 Superman pulls

We did 2.5 rounds, then a short round of bench work under the breezeway:

10 Step-ups each leg
20 Dips
10 Lateral step ups (each leg)

MARY: no time
ANNOUNCEMENTS: read newsletter
COT: yes

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