Tag: Spider-Man

Benches and Hills

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WARMUP: SSH, lizard and plank stretches, windmills
THE THANG:
1) 5 Burpees at each set of benches until reaching playground

2) Dora at Playground 100 Irkins, 125 dips, 150 step ups, run the playground ring

3) 5 merkins at each bench until reaching the big hill with the statue

4) 11s up the big hill, jump squats at top and CDDs at bottom

5) run back around park loop, 10 squats at every bench until reaching COT
MARY: Hammers, flutters, gas pumpers, V ups
ANNOUNCEMENTS: newsletter
COT: prayers up

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Egypt > Desert > Promised Land Bootcamp

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WARMUP: We started with a mile around campus, fleeing Egypt with a few dynamic stretches along the way. Made sure to circle back for the six. @U5MQ8FHV0 stepped up with some Side Straddle Hops while YHC went back for @U02DKM63B7B.
THE THANG: We finally arrived in the Desert, a few parking lot islands away from the Promised Land.
25 Merkins, 25 Squats, 25 Big Boy Sit-Ups, followed by a controlled run to the next aisle. Repeat.
YHC also learned what a zipper is (and apparently isn’t).
Our first complaint came from @U02DKM63B7B, which seemed fitting considering the Israelites’ experience in the wilderness. He also appointed @U0BEBRDB5U7 as his proxy for any reps he wouldn’t be completing.
Once we reached 100 reps of each, we swapped Merkins for Dips, courtesy of @U08NJ8FF1PF.
We finished with a sprint around the parking lot perimeter, making our final push into the Promised Land.
MARY: A little Mary roulette followed, with @U011KKZ17U6 calling Jennifer Lopez, only for @U02DKM63B7B to discover someone was apparently doing the Ben Affleck instead. Hilarious.
ANNOUNCEMENTS: Consider donating to F3 to support something that’s changed so many of our lives. Be proactive in providing food for Bethel Men’s Shelter. Convergence next month at the Ranch (apparently there’s good parking). The Excavation at Forest Hill Fort Mill is November 13. A few parties coming up, details of which YHC has not retained.
COT: Prayers for safe travels, a successful surgery for @UJKGM3VKJ and a speedy recovery. Prayers for @U0AQZ0DGP97 as he prepares to start his new job next month. Prayers for the Pope and for those requests left unspoken.

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Pipe Hitters Shieldlock Q

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14 at Lazarus for a Pipe Hitters Shieldlock beatdown. Here’s what we did:

Warm-up

  • 5 Merkins (IC)
  • 5 Low Slow Squats (IC)
  • 10 SSHs (IC)

The Thang
Island Hopping with Maximus

  • Run to 2nd island, run back, 10 Mtn Climbers
  • Run to 4th island, run back, 10 V-Ups
  • Run to 6th island, run back, 10 Mtn Climbers
  • Run to last island, run back, 10 V-Ups

Mosey to mid-lot

  • 10 Rounds Captain Thors (1:4 American Hammers, Flutters)

Handoff to Italian Job
Mosey to the Movie Theatre fountain

  • 1 Round of Rolling Thunder (Irkin/Dip repeat around the fountain)
  • 15 step ups
  • 20 Calf Raises Regular
  • 20 Calf Raises In
  • 20 Calf Raises Out

Mosey to side wall

  • 10 Wall Sits (IC)
  • 10 Dirty Hook-ups (IC)
  • 10 Reverse Dirty Hook-ups (IC)
  • 10 Bulgarian Split Wall Squats Left (IC)
  • 10 Bulgarian Split Wall Squats Right (IC)
  • 10 Wall LBC’s (IC)
  • 10 Australian Mountain Climbers (IC)
  • 10 Count Stretch

Handoff to Dark Helmet
Long Mosey to Greek Grill

  • 10 OH Chair Press (IC)
  • 10 Mike Tysons, run across the parking lot, 5 Burpees (3 Rounds)
  • Bear Crawl 30 yards

Long Mosey back to COT

  • 15 Flutters (IC)
  • 15 Hello Dollies (IC)

NMM
We were honored to lead this morning. Helmet shared some eloquent words about the value of having men in your life to speak truth, no matter if it hurts. If you don’t have those men, find them. It will enrich your life.

-IJ

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MP version of ROF

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It was King of the Ring at ROF this morning. Instead of creating a workout that favored my strengths, went in the opposite direction and thought about the AO that kicks my butt every time, MP. Instead of running with merkins, served up running with core work. Splinter was the King putting in 3+ miles.

WARMUP:
Moseyed to the track for 1 lap with HKs, BKs, & Karaokes mixed in, SSHICx25, IWsICx15, time to roll.

THE THANG:
Winner was the one who completed the most laps around the track. There were different core exercises for Odd & Even numbered laps. Complete the list of exercises for the odd lap and then run the lap, same for the even numbered laps.

Odd Laps – Rep Count = 20-Single Count
AHs, FMs, and Flutters

Even Laps – Rep Count = 20-Single Count
LBCs, PTs, GPs

MARY: No time for her

ANNOUNCEMENTS: Read your NL

COT: STK!

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Why do my Hips Hurt?

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
THE THANG:
The Nolan Richardson
Partner workout:
Partner 1 starts the exercises while partner 2 nurs 50 yards, does 1 Bobby Hurley, then runs back to start to pick up where partner 1 left off on the count.
150 Burpees
300 Squats
150 Big Boy Sit-ups
300 Little Baby Arm Circles
150 Merkins
300 Imperial walkers
MARY:
ANNOUNCEMENTS:
COT:

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Colosseum…The Return

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WARMUP: You should've done that & stretched prior to launch.
THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series:
Wide-Arm, Diamond, Regular, Wide-Arm, Diamond, Regular
NUR back up the hill to the small parking lot
20 Oblique Crunches each side
Run to the front of GHES
10 Mike Tysons
Bear Crawl to the opposite curb, Crawl Bear back
20 V-Ups
Bear Crawl to the opposite curb, Crawl Bear back
Run to the back wall behind GHES (so glorious)
Run to the wall, go over, touch the school, 2 Burpees
Run to the wall, go over, back to the start, 2 Burpees
That's 1 Round. Complete 5 Total Rounds
Slow Flutter Kicks
American Hammers while touching both hands on each side.
Run about 100 yards to a random light pole
20 Carolina Dry Docks & 20 Flutter's I/C
Run to the basketball court for a 3-tier suicide set with 5 lunges each leg after the full set.
Complete 2 full sets.
Run to the benches at GHMS
10 step-ups each leg followed by 20 Derkins
10 Bulgarian split squats each leg followed by 20 slow dips

Back to COT for a little more Mary
MARY: See above
ANNOUNCEMENTS: 8/28 Excavation, Bethel, Trash Pick Up, Cut Da Grass
COT: 100%

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A slice of pie

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WARMUP: SSH, arm circles, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey

THE THANG:

Thang 1: 7’s
Merkins at the bottom of the hill into parking lot – NUR to top – jump squats at the top – run back down

Mosey across Ardrey to FMPD lot

Thang 2: 4 corners
Corner 1: Carolina dry docks
Corner 2: squats
Corner 3: plank jacks
Corner 4: mountain climbers
Rep count = 20
MOT = run

Completed 5 rounds

Mosey back to flag for Mary

MARY: flutters, box cutters, big boy sit-ups , big boy sit-ups , big boy sit-ups … and more big boy sit-ups 🙂

ANNOUNCEMENTS:
Regular Service opportunities in the fort:

#C0BAPRMGF8V – lawn service for fort mill care center. Contact @U050B5M1DGR or check 2F

Bethel men’s shelter: 1st Thursday of month. BOLO for signups or contact @U083QU67RF0

COT: yes

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The Brickyard at ROF

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Arrived early to walk around and stretch a little before the workout. A few minutes after arriving another young man showed up. Didn't recognize him so introduced myself and we started talking. Did not know this was Cash's son until Double D showed up and let us know. What an honor to lead the workout of Cash's son's first F3 workout at the AO named after his dad. Another special moment brought to you by F3.

WARMUP: Moseyed throughout the COT parking lot while conducting various exercises. Since we had an FNG we managed to review our mission statement and 5 core principals during warmups. Now, time to get to work so I walked the PAX over to my vehicle, hit the lift gate, and asked the PAX to grab 2 bricks. Then we moseyed to the field carrying our burdens.

THE THANG:
Running with bricks:
BrickYard 400
Lap 1 – Run Straight Aways, NUR Curves, 10 BombJacks in the middle of each curve
Lap 2 – Run Lap while stopping in the middle of each curve to complete 10 Burpees
Lap 3 – Repeat of Lap 1
Lap 4 – Repeat of Lap 2

Next we introduced the FNG to a Jack Webb:
Jack Webb w/ Bricks
Ratio of 1:4 of 2 exercises, continue until rep count reaches 10:40
2 exercises were Merkins : OH Claps

To close it out we moseyed to COT to work on our Superman poses:
Superman Routine w/ Bricks– 4 different arm/leg positions held for 10 seconds per position – x2

MARY: No time

ANNOUNCEMENTS: Read your NL

COT: Normally I do not write a lot in BBs in this section but felt led to share a little from this morning's group. Our FNG was asked why he came out to an F3 workout. Fitness was mentioned as he is preparing to attend the Citadel. He then started talking about Cash and how he remembered his dad telling him over and over what a great group of men were in F3 and the positive impacts F3 had on his life. These conversations – seeds – grew until his curiosity peaked and he had to see and experience for himself what was so inspirational to his dad. Hit home this is something we need to absolutely give away! Give it away in our homes, in our extended family, to our friends, to our communities! Keep pursuing other men to join F3, keep planting those seeds. You never know when one of those seeds will take hold and start to grow, and the seed you plant might just impact those closest to you, like a son. Love ya fellas and pray yall have a blessed day.

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Zombified Q @ ROF

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Coming back from a road trip late at night I managed approx 3 1/2 hours of sleep and found myself contemplating a 'no show' for my Q at ROF @ 4:30 in da morning. I recently had the honor of participating in our Greater Than CSAUP overnight ruck event. That is what pushed me past the selfishness of wanting to choose comfort over commitment, brotherhood. If I could endure that event with no sleep, then I can Q a 45min workout on 3 1/2 hours of sleep! I'm grateful to be surrounded by men who push me to be greater than! Feet hit the floor, water splashed on the face, a little caffeine and it was GO time!

WARMUP: Usual suspects

THE THANG:
Moseyed to the benches on the side entrance of NAFO, Asked PAX to find a spot on a bench.
#1 – 2 exercises: Step Ups & BulgarianSplitSquats
15 reps each leg of both exercises
10 reps each leg of both exercises
5 reps each leg of both exercises

Upon completion asked PAX to partner up for some Time Under Tension
Partner#1 holds Al Gore while Partner#2 completes 10 jump squats. FlapJack until you complete an accumulative rep count of 100 jump squats. Legs were burning by this point.

Moseyed to the pullup bars while picking up a Cindy along the way.
#2 – 2 Exercises: Pullups & ManMakers
Perform both exercises in the following sequence:
1 pull-up, 2 manmakers, 3 pullups, 4 manmakers, etc…
Continue till you reach the count of 10 and then reverse
count back down to 1. Will add up to 50 reps of each
exercise. PAX who finished 1st ended the pain for the
rest of the suffering souls.

Walked over to the hill with Cindy for a little Quadzilla w/ some core work.
#3 – This was done OYO. Run down the hill to the stop sign,
NUR back up to the top of the hill. Grab Cindy and
complete 15 BBSw/Cindy. Rinse&Repeat. We managed
to get in the minimum requirement of 4 rounds to quality
as a Quadzilla routine.

Took Cindy back home and moseyed to COT.

MARY: No Time Left On The Clock

ANNOUNCEMENTS: Read your NL

COT: STK!!!

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The Loredo

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WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that)
THE THANG:
The Thang
We put our own spin on Loredo, kicking things off with the run:
6 Rounds for Time

  • 🏃 400-meter Run
  • 🦵 24 Squats
  • 💪 24 Merkins
  • 🚶 24 Walking Lunges

The prescribed 24 reps represent the 24th day of June, the day Staff Sgt. Loredo made the ultimate sacrifice.
Every PAX pushed through, encouraged one another, and crossed the finish line. The pace varied, but the effort did not. Everyone finished on their own time, proving once again that in F3, it’s not about being first—it’s about refusing to quit.
Not satisfied with just one beatdown, we followed it up with some 11s:

  • 📍 Sideline to sideline
  • Big Boys
  • Monkey Humpers

MARY:
ANNOUNCEMENTS:
COT:

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