Tag: Smothered and Covered

Upper body around the circle

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Run to the mushroom pool. Run around the circle, in the first lap, stop at every intersection and do 2 burpees, 12 merkins, 12 deeps.
Second lap at every intersection do 2 burpees, 12 shoulder taps, 12 CDD.
Run back to COT for a couple abs exercises.

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The Sweaty Loop

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WARMUP: Moroccan night clubs, SSH, imperial walkers, broga
THE THANG: running a half mile loop (of so) with 5 reps at a few pain station: merkins, big boys, squats, dips, lunge walks, and burpees. Each lap added 5 more reps. For the last lap, we maxed out our personal reps while maintaining good form.
MARY: cool down while walking a few laps and stretching out some tight joints
ANNOUNCEMENTS: bethel, blood drive, stuff the bus, lawn care (check slack)
COT: grateful for each other to push each other to become better

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This one is for Halfway…

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WARMUP: We lifted rocks and stuff
THE THANG: We ran to Sonic the long way and did a Dee WOD
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

My name is Band Camp and I read backblasts for fun and enlightenment.

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Broga + stations

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WARMUP: Broga x20 mins
THE THANG: 10 stations, 30″ each, jog ~20 yards to curb and back and proceed to next station
#1 foam roll calves
#2 cross-over dribble with basketball
#3 jump rope
#4 cross-over dribble with soccer ball
#5 10# plate steering wheel
#6 goblet squat with 25# KB
#7 ball slams with 25# ball
#8 SSH
#9 merkins
#10 flutters
ANNOUNCEMENTS: Tortoise and the Hare coming soon
COT: prayer emoji

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S.L.O.W B.U.R.N

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YHC had the privilege to spend 45 minutes getting better with 11 HIM at Slow Burn. Here’s what we did:

Warm Up
– 10 LSS (IC)
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)
– 10 Windmills (IC)
– 10 SSH (IC)

The Thang

Serpentine the parking lot to review the exercises and course

Squats
LBCs
Overhead Press
Workins

Big Boy Sit-Ups
Up Downs
Ranger Merkins
Nolan Ryans

Run down to F45 and repeat
– Round One – 10 Reps
– Round Two – 15 Reps
– Round Three – 20 Reps
– Round Four – 10 Reps
– Round Five – 5 Reps
Total mileage: 1.73

NMM
The average age today was 48 with Hash Brown being the youngest at 26 and Twister/Short Sale being the War Daddies at 60. Today was a great example of the gift we have in F3. Many men live an isolated life of loneliness lacking friends and connections. They have lost track of school or service buddies years ago and Covid decimated their work and convenience relationships. What they are left with is time and no one to spend it with. That’s why F3 matters. We have true friendships that add value to our lives. We have a brotherhood of men that are older, younger, richer, and poorer. They don’t always look like you, vote like you, attend your church, or pull for your favorite team. And you know what, we are all better because of it. That’s why we have to share what was first given to us. EH that guy down the street. I promise he will appreciate the request as soon as he realizes you have what he needs. Be that guy for the guy that needs what you have.

Aye!
Italian Job

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