Tag: Spectre

Gin Blossoms on the Block

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WARMUP: Something about the 5 core principles before launch
THE THANG: Run to Allison Park. Every "STOP" sign 10 BBSU, 10 merkins, 10 squats
At Allison Park, descend to do add 5 pull ups. Then head back and do the same. Had enough time to run around First Watch and do two burpees!
ANNOUNCEMENTS: Sign up to serve at the mens shelter, early. Converge at Cockpit for the 4th
COT: Circle of Trust, not a prayer chain. Let's talk trust.
https://photos.app.goo.gl/kkpAR92QaFHtztmb6

New video · Monday, Jun 22 :clapper:

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Block Party Pickup

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WARMUP: Jog over to short wall for some of the basic opening warmup exercises, including: SSH, Hillbillies, Imperials, Windmills and Step-ups
THE THANG: Over the years, I've gotten a little complacent when it comes to Qing a workout. Frankly, I've lost sight of the true honor and responsibility it represents and therefore, the leadership respect it should be treated with. As I perform both a self-assessment and others-assessment, I see I am not the only one. I'm guilty and, I'm not here to judge. I am here to say, come with me as we step into a new space where we treat this unique opportunity the way it should be treated. On a given morning, you have the opportunity to lead 1-10+ other men who woke up in the 4 o'clock hour to spend 45+mins with you and challenge themselves a little or hopefully, a lot, as they pursue acceleration. Why would I ever treat that opportunity with anything less than the respect it deserves? That would be a slap in the face to F3 Nation and to every man who shows up in that parking lot.
A member of my Shieldlock asked if one of us could sub in as Mammon was pulling him DR. Without regard to my calendar (any number of things on there would have said to not take the Q), I said yes, put me in coach. Mind you, I'm coming off just completing a modified MURPH consisting of core and leg exercises due to my shoulders not cooperating. As I sit at my kids' swim meet last night, I was thinking about my Q the following morning (today) and figured I had done this enough times, I'd be fine winging it. After all, just run around, do some squats, maybe a few hills and mary, then boom, 0600 and we're back at COT. That's all, right?
WRONG…I wasn't going to disrespect the PAX or F3 Nation that way. Knowing I couldn't call any exercises involving my shoulders, I got to come up with a plan, quickly. So I set the alarm 25mins earlier so that I could write down the Weinke because if I don't write down notes, it'll be garbage. There it is, a little discipline to ensure that my fellow PAX were treated with a proper workout and hopefully, they found it to be as much. So, after the warmup, here was the rest:
Run up Main St to the newish community parking lot
Side lunge from one end to to the other then side lunge it back
Modified Capt Thor: 1 BBSU : 4 Flutters I/C (We performed up to 5 BBSU & 20 Flutters I/C)
Run to the end of the horseshoe drive at First Presbyterian Church
PAX performs squats while 2 PAX at a time run up and around to the other end of the horseshoe. Complete this until all PAX make their way to the other end.
Now, in the same fashion, PAX performs calf raises while 2 PAX run back to the start.
Upon completion, PAX run to the oh-so-smooth parking lot of First Baptist (I know, another Church…crazy)
Lunge walk to the end of the parking lot and complete 25 LBC's at each light pole on the left side.
Upon completion, complete another round and a half of the modified Capt Thor.
Run it all the way back to COT.
I love you too much to wing it.
MARY: See above
ANNOUNCEMENTS: Yes
COT: 5th Core Principle

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Little Sandbag Babies

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WARMUP: SSHs, broga, various dynamic plank exercises (i.e. plank jacks, peter Parkers)
THE THANG: 2# sandbags held in each hand for duration of workout
Performed each exercise in cadence followed by a parking lot loop or a run to top of hill and back.
Exercises included:
Seal jacks
Reverse flies
Overhead (OH) squats
Static lunge L with arm circle FW
Static lunge R with arm circle BW
Bunny hops with arms OH
Bent over field goals
Side plank dips L on curb
Side plank dips R on curb
Flying squirrels on curb
SSHs
Windmills

Then repeat all without running in between

MARY: upward <>downward dog
ANNOUNCEMENTS: newsletter
COT: yes

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2026.19 The Forge

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Mosey to the church parking lot for Dora with 100 merkins, 200 squats, 300 LBCs.
Bear crawl length of lot with 3 merkins at every other parking line.
Mosey around to the large wall of the grocery for Wall sits and donkey kicks for 3 rounds followed by balls to wall and jump squats for 3 rounds.

Fin

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Loops Deep in Brayden

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WARMUP: mosey down into Brayden
THE THANG: triangle loops (1/2 mile loop with 3 station—1. 10 normal merkins, 15 big boys. 2. 10 wide arm merkins, 15 side straddle hops. 3. 10 diamond merkins, 15 squats. 5 loops, finish off with mosey back to earth fare- 10 more merkins, 15 side straddle hops, 5 burpees
MARY:
ANNOUNCEMENTS:
COT: Marriage, self reflection, life is precious.

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There and back x6

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WARMUP: mosey to bottom of Brayden
THE THANG: 20 merkins, 20 big boys then run up Brayden to the stoplight and do 20 squats and 20 calf raises then run down Brayden. Repeat 5 times to get 100 reps of each. Run back to the stoplight then jailbreak back to COT
MARY: Ferris Wheels
ANNOUNCEMENTS: newsletter and Mother’s Day.
COT:

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Sandbag Sack Race – Now With Bonus Card Gambling!

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It was supposed to be a straightforward sandbag game. It turned into a full-on comedy roast with heavy objects and bad ideas involving bear crawls. The sandbag passing was clunky as advertised, but the teamwork, mumblechatter, and nonstop laughter more than made up for it.
We got after it, we picked up the six, and we had a ridiculous amount of fun doing it. That’s F3 in a nutshell — leave no man behind, but make sure he’s suffering and smiling while he gets better.
Thanks for showing up and playing along, men. Great effort across the board.
Aye!
Pollo Hermano
SYITG
WARMUP: SSH, IW, Merkins

THE THANG: Sandbag Sack Race
Two teams lined up shoulder-to-shoulder like we were auditioning for the world’s sweatiest relay. One sandbag per team. The rule was simple on paper: pass that heavy bastard down the line and back, then the whole team sprints together to your home side, knocks out a pile of reps as a unit, and hauls ass back for round two.
No man left behind. Lots of grunting, questionable passing technique, and colorful suggestions about where the sandbag could go next. It was equal parts teamwork drill and comedy show. Clunky? A little. Effective smoke session? Hell yes.
After we’d had enough of playing hot potato with the sandbag, we moseyed back toward COT… for the
Card Game Beatdown – “Move & MOT”
We broke out four mystery cards in the small parking lot: two “Move” and two “MOT” (Mode of Transport). Each card had a 1 on top and a 2 on the bottom, hiding two exercises or two ways to crawl/run/crab your way across the islands.
PAX picked a number for MOT and a number for Move. Then it was:
• Knock out the exercise
• Traverse the parking lot island-to-island using the chosen mode of transport
• Repeat the exercise on the way back
Examples included merkins + bear crawls, burpees + lunges, squats + karaoke, and plenty of other combinations that made grown men question their life choices while giggling like idiots. Foul language flowed freely. Laughs were abundant. Someone definitely called the bear crawl “the worst decision since my last marriage.”
We capped it off with a victory lap around the lot, then headed back to COT.

MARY:
A solid bit of core work to finish (Flutter Kicks, Freddy Mercurys) while still trading jokes about the morning’s chaos.
ANNOUNCEMENTS: >
COT: si

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Last min before month end v1

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WARMUP: yes
THE THANG: sandbag Indian walk where we had 8 sandbags and we did a full walk around the school. The goal was to learn how to handoff bags while walking ranging from 40, 60, and 80 lb bags.

Round 2 was 4 corners on the soccer field for curls (5), squats (15), shoulder presses (10), and big boys (20). After each exercise, go back to the middle of the field for 5 man makers.
MARY: stretches
ANNOUNCEMENTS: yes
COT: yes

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Squatch Holds

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THE THANG: Run all over with intermittent stops… side shuffle ~20 yards to & fro until the 6 catches up.
Merkins in cadence until you can no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the merkins in cadence.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Wall sit holds until you can no longer hold the wall sit; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on wall sit.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Up 1 cadence big boy sit-ups until you no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the up 1 cadence big boys.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Plank holds until you can no longer hold the plank (must keep hands in contact with the ground); once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the plank.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Right forward lunge holds until you can no longer hold the lunge; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the lunge hold.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Left forward lunge holds until you can no longer hold the lunge; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the lunge hold.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Right side plank holds until you can no longer hold the plank; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the side plank.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Left side plank holds until you can no longer hold the plank; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the side plank hold.
Run to the next stop. Side shuffle ~20 yards to & fro until the 6 catches up.
Merkins in cadence until you can no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3 merkins on repeat until the last man gives up on the merkins in cadence.

ANNOUNCEMENTS: Read your newsletter.

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