WARMUP: yes
THE THANG: suicides at band practice field, overhead carry with block, curls, dips, and more fun
MARY: yes
ANNOUNCEMENTS: golf tournament, bethel men’s shelter
COT: shield locks, sharing others burdens, kids, wives
Kept ’em moving.
Used a pretty standard warm up:
SSH
IW
HW
Merkins – slooooow cadence
Some yoga
Stopped for pull-ups (Print Shop)
Stopped for wall pull-ups (Springs office building)
Did some unaided pigeon lunges
Made it to the WEP hill for 7s
Burpees and Bombjacks
Reverse bear crawl up the hill
Reverse lunge down the hill
This was hard. Dark Helmet bat flipped
Stopped for Bulgarian Split Squats (Pike Electric)
NMM:
Asked guys during the workout what their biggest fears were. Among the answers were: not leaving a legacy for our family, recurrence of disease, mental health issues in our kids.
Love being in a space where we can work on being high impact men and share what is authentically on our hearts
Big crowd on a Monday morning..clown car arrived early from the far reaches of Catawba Ridge. Simple 1+ mile route around the connecting parking lots with four stations. First lap was done backwards so the greyhounds could get out front.
Stop #1 – End of street near Velux, exercises Lunges and jump squats (10 each)
Stop #2 – End of street half way down big hill to school, exercises, CDDs, Plank jumps (10 each)
Stop #3 – Bank parking lot, exercises, Heals to heaven, flutters (10 each)
Stop #4 – Near Pet Supply Plus, exercises, Mike Tysons, Squat Thrusters (10 each)
Most got in 3 laps
Great job this morning.
Nice Chilly morning here in the Gloom where we were blessed to have 3 FNG’s here at Block Party
Started the Disclaimer a little early but for the sake of the FNG’s it gave us an opportunity to go over the 5 core principles of F3.
Warmup:
5 MNC’s
25 Burpees (at this point Saw Dust rolled up)
Mosey to the First Baptist Parking Lot
Did 20 LBC’s IC while we waited for the 6.
Lined up facing the Church and did the following:
25 Merkins
25 Squats
25 Flutters
Run to the sign of the Church and back.
4x
After we were all done we talked a little about Our Mission at F3 why it is we do what we do with a focus on our community leadership.
Moseyed up the hill over towards the print shop. Stopped on the road and did 20 Freddy Mercury’s while we waited for the 6.
Once they joined us we did 10 Imperial Walkers IC
Moseyed some more over the railroad tracks to the sidewalk where we waited for the 6 and did 15 HR Merkins.
Once they Joined we continued towards COT on the Sidewalk briefly stopping to do 1 burpee by the F3 Scarecrow.
Once we got back into COT. Did 10 Hillbilly Walkers until the 6 came in.
Talked about the Creedo of F3. Then we began our last major part of the workout.
10 Minute EMOM (with 11’s)
Every Minute on the minute we would do 11 reps of the following 2 exercies in this pattern:
1 Burpee – 10 Toe Touches
2 Burpees – 9 Toe Touches
3 Burpees – 8 Toe Touches …..
Until…..
10 Burpees – 1 Toe Touches.
During our “rest” we went around the circle and talked about our names…why we got them then talked about how F3 has all made us better, physically, mentally, and spiritually.
This took us to 5:58 where I played a little bit of Superman/Bananna.
During COT we again talked about the meaning behind the Names we all get and what we keep coming back to F3 for.
Great to see the new faces and great to see this site accelerating!
Until Next Time!
14 Pax ran the newly added Assassins loop by his house for 1,2 or 3 loops.
Dont forget our Fall Fundraising Campaign
https://givebutter.com/damtodam
It was a wet sloppy morning at The Rock, so we embrace the suck.
Quick disclaimer and warmup and we were off.
Thang;
Dora – Partner 1 – Kraken Burpees, 200 Squats, 300 Monkey Humpers. Partner 2 – runs to the pullup bars for 5 pullups.
Arod – Partner 1 – 300 V-Ups, 200 CDDs, 100 Merkins. Partner 2 – Nur across the parking lot and back.
6 Minutes of Marry, then announcements/prayers & praise.
– JWow
WARMUP: SSH, Imperial Walkers, Little Baby Arm Circles, Cherry Pickers, Windmills
THE THANG: Dora The Explorer – 100-Merkins, 100-Big Boys, 100-Lunges – 100 yard mode of transport.
Deck of Pain – Kettle Bell Swings, KB Chest Press, KB Goblet Squats, KB Curls, Running on the 2.
MARY: NONE
ANNOUNCEMENTS: BBQ social at Blues Monday, Bourbon Tasting, Poker.
COT: Prayers for Long Duck. Great to see the HIM. Prayers for 🇮🇱.
It was a cool crisp morning in the Fort but fear not, the mumble chatter kept us warm.
Quick warm up and we mosey 10 feet over to the field behind the AO.
Gave a quick history of the founding of the US Naval Academy by historian, educator, and secretary of The Navy George Bancroft. It was founded on 10/10/1845 in Annapolis Maryland to improve unsatisfactory methods of instructing midshipmen.
Thang:
10 Burpees (October)/10 Flutter (10th Day)/18 Squats & 45 Monkey Humpers (year of pain). Mode of transportation was a Yog (Soft J).
We did:
– 80 Burpees
– 60 Flutters
– 72 Squats
– 90 Monkey Humpers
Moseyed across the street to the hill of pain for some 7’s with a bear crawl as the mode of transportation.
– 6 Kraken Burpees
– 1 V-Up
Back to COT for announcements, prayers, and praises.
-JWOW
WARMUP: Mosey to Bank. 5 burpees OYO, 24 SSH, Mosey to Brayden
THE THANG: Brayden Loops. Start with 5 burpees. 10 Squats, 15 flutters, double count, half way through loop 10 merkins, finish loop. Rinse and repeat until time. 4 miles
MARY:
ANNOUNCEMENTS:
COT:
Mosey to Gold Hill Middle flag
Warm up
SSH
Low Slow Squat
Windmill
Mountain Climbers
12 Bottles of Suck
12 8-counts
12 Squat Jacks (Little Man in the Woods)
12 Diamond Merkins
12 Box Cutters
Run Gold Hill front parking loop
Stop at 6:05 to mosey back to flag for Mary…