Tag: Spider-Man

BOAPS for the win

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WARMUP:
Quick mosey
SSH
Windmill
Low slow squat
But kickers
Karaoke
Toy soldiers
Inch worm merkins
Soccer hips

THE THANG:
Handed off to Spider-Man for a terrible idea

Mosey to back hill
Start at bottom and run up one side to first tree do one burpee
Run down and go up the other side to same tree for 2 merkins
Run back down and up the other side to the second tree for 2 burpees. Then back down and up the other side for 4 merkins.
Repeat this until we got to 10 burpees and 20 merkins.

Once we were smoked YHC took back over and we moseyed down to the back side of the baseball fields for some ab work.

On your six with feet on the wall
Big boy sit up
Pretzel right side
Pretzel left side
Penguin
Wall taps focusing on keeping core tight

Finished with a round of dirty Myrtle

Mosey to COT for some Broga and Superman’s
MARY:
ANNOUNCEMENTS:
COT:
A lot was shared and this is what makes F3 special. I appreciate everyone of the men that stood in the circle this morning as I shared my struggles. Don’t go through this alone.

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The Straw

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Bell+ruck+sandbag
WARMUP: move to the back of the school
Drop the sandbag, keep ruck on
15 swings
5 merkins
5 squats
15 swings
4 merkins
4 squats
Etc.

THE THANG:
Leave the bell
Bear crawl back to the bag
Carry to get the bell
5 clean and press with bell

Move further around the school
5 clean and press with bag

Carry all further around the school
Drop bag continue with bell
Leave bell
Bear crawl back to the bag
Lunge walk in called steps (L/R) back to the bell

Head toward COT

Run a lap slick

MARY: 45 burpees

ANNOUNCEMENTS:
Q Source @ Dunkin’ (Disruption)
Break the Dam on 1/31

COT: :white_check_mark:

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Old Man 80s Music

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Playlist: Amazon Music Playlist: “Snake Pit – Old Man 80s Music Etc”

WARMUP:
SSH, Imperial Walker, Moroccan Night Club, Merkins, LBC, Freddy Mercury (all in cadence)

THE THANG:
Format: AMRAP – AsManyRoundsAsPossible
Round 1:
50 reps – SSH
40 reps – KB Swings
30 reps – Mountain Climbers
20 reps – KB Swings
15 reps – Merkins
10 reps – KB Swings
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 2:
50 reps – SSH
40 reps – KB One Arm Row (rep count for each side)
30 reps – Mountain Climbers
20 reps – KB One Arm Row (rep count for each side)
15 reps – Merkins
10 reps – KB One Arm Row (rep count for each side)
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 3:
50 reps – SSH
40 reps – KB Goblet Squat
30 reps – Mountain Climbers
20 reps – KB Goblet Squat
15 reps – Merkins
10 reps – KB Goblet Squat
Farmer’s Carry length of parking lot away from FB stadium and back.

Round 4 – KB One Arm Press (Do half of the reps on one side, half on the other)
Round 5 – KB Hip Halo
Round 6 – KB Curls (curl with both arms simultaneously)

We got to the very beginning of Round 6.

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First Responder Tribute Trifecta

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WARMUP:
– SSH x20
– Merkins x10
THE THANG:
Officers Jeff Shelton & Sean Clark

Officer Sean Clark
Sean Clark was a man of quiet strength and deep compassion, raised in Charlotte’s Pawtuckett neighborhood. After serving in the U.S. Air Force, he returned home to care for his family and worked as a maintenance technician before joining CMPD. He fulfilled his lifelong dream of becoming a police officer in 2006 and quickly earned the respect of his peers. Sean was a loving husband to Sherry and father to a young son, with another child on the way. He was killed alongside Officer Shelton while responding to a call. His life continues to inspire through memorials and scholarships.
DOB 11/22/1972
– 11 Pushups
– 22 Burpees
– 19 Hand Release Pushups
– 72 Single Count Flutters (count 1 leg)

Badge # 3769
– 37 Crunches
– 69 Shoulder Taps (count 1 shoulder)

Officer Jeff Shelton
Jeff Shelton was a U.S. Marine and a six-year veteran of the Charlotte-Mecklenburg Police Department, known for his boundless energy, deep character, and love of the outdoors. Raised in Monroe, NC, he played multiple sports and never met a stranger. Jeff was pursuing further education and was active in the Fraternal Order of Police. He was a devoted husband to Jennifer and loved his cocker spaniel, Cody. Jeff was tragically killed in the line of duty while responding to a disturbance call. His legacy lives on through a foundation that supports law enforcement and future officers.

DOB 9/9/1971
– Jacob’s Ladder
– 8 Wide Arm Pushups
– Run to the top of the hill
– 1 Donkey Kick
– Run to the bottom of the hill
– 7 Wide Arm Pushups
– Run to the top of the hill
– 2 Donkey Kicks
– Run to the bottom
– Continue series until you complete 1 Wide arm Pushup and 8 Donkey Kicks

Firefighter Richard Michael Sheltra
Richard Sheltra was a kind soul with a quiet demeanor and a servant’s heart. Born and raised in Charlotte, NC, he was drawn to service from a young age and joined the Pineville Volunteer Fire Department. He played football and lacrosse, studied Fire Science, and earned accolades including Rookie of the Year. Richard was in the final stages of applying to the Charlotte Fire Department when he was tragically killed battling a three-alarm blaze. He died doing what he loved—serving others in their time of greatest need. His legacy continues through a foundation that supports first responders.

End of Watch (4/30/2016)

– Bear crawl 10 yards – 1 burpee
– Reverse bear crawl back
– Bear crawl 20 yards – 2 burpees
– Reverse bear crawl back
– Bear crawl 30 yards – 3 burpees
– Reverse bear crawl back
– Bear crawl 40 yards – 4 burpees
– Reverse bear crawl back
– Bear crawl 50 yards – 5 burpees
– Reverse bear crawl back
–
– Run 50 yards – 6 burpees
– Nur back
– Run 40 yards – 7 burpees
– Nur back
– Run 30 yards – 8 burpees
– Nur back
– Run 20 yards – 9 burpees
– Nur back
– Run 10 yards – 10 burpees
– Nur back

Detective Michael Robert Doty
Mike Doty was a man of quiet strength, deep compassion, and unwavering commitment to service. He shared a close bond with his twin brother Chris, and both served with the York County Sheriff’s Office. Mike worked in drug enforcement and coordinated the Narcan program, saving lives in the fight against opioid addiction. He was also a SWAT team member, always ready to run toward danger. Mike was killed in an ambush while responding to a domestic violence call. His family later learned of his many quiet acts of kindness—mentoring youth, paying bills for families in recovery, and more. His legacy is one of honor, humility, and love.

12 Years of Service and 37 Years of Life
– 12 Hand Release Push ups
– Run 100 Yards
– 37 Bicycles
– Run 100 Yards

Badge # 809
– 80 Flutters (count 1 leg)
– 9 V-ups

End of Watch 1/17/2018
– 1 50 Yard Crab Walk
– 17 Diamond Pushups
– 20 Squats
– 18 Jump Squats

MARY:
ANNOUNCEMENTS:
COT:

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Cubbie and friends did some exercising

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WARMUP: Meh

THE THANG:

– Mosey to Pharmacy
– 25 SSH

– Mosey to parking lot at top of Main (touched Millstone) <@UGND8G4TD>
– 20 SSH
– 20 Mountain Climbers

– Mosey to post office
– 1 Windmill <@UJD744C3T>
– 15 SSH
– 15 Mountain Climbers
– 15 Plank Jacks

– Mosey to First Baptist
– 10 SSH
– 10 Mountain Climbers
– 10 Plank Jacks
– 10 Shoulder Taps

– Mosey to COG
– 5 SSH
– 5 Mountain Climbers
– 5 Plank Jacks
– 5 Shoulder Taps
– 5 Burpees

4 Corners in COG Parking Lot

– Corner 1 – 10 squats, Corner 2 – 20 Merkins, Corner 3 – 30 MNC’s, Corner 4 – 40 Flutters
– Mode or transport: Mosey, Bear Crawl, Nur, Crawl Bear
– Did it again, but mixed of Mode of Transport (Lunges of every variety)

– Mosey to Print Shop
– Partner Work
– 25 pull ups (partner one pull, partner 2 squat) Alternate until reach 25 pull ups

– Mosey to COT
– Finish with:
– 5 SSH
– 5 Mountain Climbers
– 5 Plank Jacks
– 5 Shoulder Taps
– 5 Burpees

MARY: Had a little lamb

ANNOUNCEMENTS: Christmas Eve Convergence

COT: Yes we did

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Here, There and Everywhere

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WARMUP: None until 3/4 of the way through the workout
THE THANG: Mosey to pull up bars. Plank while each Pax does 5 pull ups.
Mosey to pickle ball courts and do 20 monkey humpers.
Mosey to wall and do: 25 dips, 20 step ups and 20 Derkins.
Mosey to Golf Course Hill: Pair up and grab a rock: 1 pax runs while other does exercise with a rock. Exercises: Curls, Overhead Press, Squat, Chest Press and Bent Over Row.
Mosey back to wall: 25 dips, 20 step ups and 20 Derkins.
Mosey past pickle ball courts and do 20 monkey humpers.
Mosey to pull up bars. Plank while each Pax does 5 pull ups.
Mosey past fire station for warm ups: 10 IW and 10 HW
Mosey down hill: 5 burpees, Quadzilla up (NUR up hill and 5 squats)x3
Mosey to parking lot for Broga.
MARY: 1 minute of mary (LBC and Freddy)
ANNOUNCEMENTS: Yes
COT: Yes

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Horse Shoe of Pain

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It was a crisp cool morning at Block Party, but the pain quickly brought warmth.
Quick mosey, warmups and we were off.

We ran down to the horse shoe driveway known as the Unity Church for lucky 7’s.
1 Squat, 1 Futter, 1 Merkin at the three points on the horse shoe. We did 7 loops around the driveway increasing the reps by one on each lap.

Next we ran over to the other church stairs down the road for a mini Dora.
Partner 1: 50 Lunges, 100 SSH’s, 150 American Hammers
Partner 2: Run a figure 8 up and down the stairs
Moseyed over to the lot across from Amoure Artis for some Mary with burpees (breathing exercises).

Back to COT for some more Mary, announcements, and prayer/praises.

JWow

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Family and service

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WARMUP: mosey around the parking lot, Carioke, toy solders and butt kickers. Windmills, Moroccan Night Clubs and merkins
THE THANG: Mosey to student parking lot. Sprints at 50% then 75%. Rinse and repeat for a total of 6 complete sprints. Mosey to the wall and do 10 muscle ups. Mosey to front of school. 15 dips and 20 back step lunches for total of 3 rounds. Mosey to side of school. At every brick pillar alternate between squats and merkins. Mode of transport is mosey but Band Camp insisted on Bear Crawling. Mosey to bus entrance. Break to hear the story of Naval ROTC instructor, Shawn Studley, and his wife Laura. She passed away at 1:18 pm on the afternoon of this day (11/19). Mosey to the hill outside the cafeteria. 10 back step lunges at the bottom, NUR up the hill and do 10 squats. Repeat for a total of 3 times. Mosey up the hill to COT. At every light pole, stop for a 10 count exercise for the abs. At COT do my hip thingy.
MARY:
ANNOUNCEMENTS:
COT: Pray for Shawn Studley and his family

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Loredo & 3-Leaf Clover

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WARMUP: Short mosey through the parking lot with a few warmup exercises. Then, grab a cinderblock and bring it to the intersection by the JROTC building. Leave it there and head to the track.
THE THANG:
For the first half of the workout, we’d honor SSG Edwardo Loredo.
6 Rounds On The Track
24 Squats
24 Push-Ups
24 Walking Lunges
400m Run

Exit the track and make our way to the cinderblocks for the 3-Leaf Clover. Perform 22 reps of each of 4 exercises, then run to the designated spot and back.

22 Cinderblock Swings
22 Chest Press
22 Flutters with Press (4ct)
22 Calf Raises
Run to AO Jones & back.

22 Simbas
22 Overhead Press
22 Curls
22 Bent Over Rows
Run to the school entrance & back

22 Back Squats
22 Dead Lifts
22 Tricep Extensions
22 LBCs (4ct)
Run to the stop sign at the bottom of the hill & back.

Repeat as much as you can, time permitting.

MARY: See above
ANNOUNCEMENTS: Food drive
COT: For sure

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Golfing at Bushwood

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WARMUP:
– SSH
– Windmill
– Mosey towards the Fort Mill Pkwy entrance with the long hill
– Imperial Walkers
– Low Slow Squat
– Mosey to the top of the hill

THE THANG:
Since we were at Bushwood CC, YHC thought bringing out an oldie would be fun.

“9 Holes of Golf”
– Tee box = top of the hill
– Green = Island grass area at the bottom of the hill
– 2 Merkins at the top then run to the bottom
– 1 Burpee and run back to the top
– 4 Merkins at the top then run to the bottom
– 2 Burpee and run back to the top
– Continue until the last round is 18 merkins and 1 Burpee
– The hill is long and we covered close to 1.75 miles for this.

Line up on the guard rail for 4 Rounds
– 10 Dips
– Bear Crawl to the lane divider and Crawl Bear back

Mosey half way back up the hill to the entrance to student parking
– Nur to each light pole and complete 10 squats

Mosey back to the flag

MARY: (Round Robin)
– LBC
– Pistol Crunches
– BB Situps
– Maybe one more

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