Tag: Sprocket

Celebrating Tay Tay and Travy

Leave a comment

Celebrating the engagement the night before of Ms Swift and Mr Kelsey by running rings.

Pick your poison – munn>harris>trail to wep and run around that or hit old Kingsley for the familiar vibe of long term marriage.

I was just on a podcast last week. Host asked me to do a shout out for things I’m grateful for. My M and the men of F3 are the two top ones. Thankful to be able to lead.

TClap |
0

Dancing in Cadence at the Ballroom

Leave a comment

WARMUP: SSH, Merks, Mosey, Squats, Imperial Walkers, WAM, Plank Jax, Light Stretch.
THE THANG: 6 exercises with increasing reps each round (5,10,15) with a mosey across the bridge walkway towards the turf football field. Worked our way up the pyramid and then back down (reps of 5,10,15 – 15, 10, 5)
Finished up with a quick round of bench work ( step ups, incline Merks, dips)
MARY: 3 mins of Mary ( flutters, Amer Hammers, Freddie Mercs, Gas Pumpers)

ANNOUNCEMENTS: Invergence, Convergence, Bethel Men’s Shelter, and Golf Tournament.
COT: All 6 Pax shared prayers and praises

TClap |
0

Labor Day Beatdown

Leave a comment

WARMUP: SSH, Windmill, Low slow squat, cherry pickers, Broga, Mosey
THE THANG: Sideline to sideline sprints x7
Merkins, wide arm merkins, diamond merkins, ranger merkins, hand release merkins, tempo merkins
And now for legs –
2 Rounds of..
10 burpee broad jumps, 20 yard lunges, 15 jump squats, Al Gore 30 seconds, 20 yard duck walk
To finish –
Flutters, Freddie Mercury, Hello dolly, American Hammer, Heels to Heaven, Plank
MARY:
ANNOUNCEMENTS:
COT: Keep showing up

TClap |
0

Pain Points

Leave a comment

WARMUP: mosey around WEP with some stretch stations
THE THANG: do an exercise for points from the board, then run a lap around parking lot. Rinse and repeat for max points. See picture of board. We got about 3 miles total of running in.
MARY: no time
ANNOUNCEMENTS: read newsletter
COT: prayers for aging parents

TClap |
0

Calm in the Crazy

Leave a comment

WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers

Mosey to pull up bars, 20 inclined merkins on curb
Every man grab a block and overhead mosey down to back parking lot for 4 corners
Every time you make it to the middle, it’s 5 man makers, and you bring your block to each corner. 20 thrusters, 20 upright rows, 15 goblet squats, 15 Cindy swings. After one time around, finish with man makers, then mosey back up to put your block away
THE THANG:
Official F3 deck of cards. Each card has an exercise and a number on it. Number cards are the number on the card plus 10, face cards are 25 reps, Aces are 100 reps. Circle up and each pax takes a turn pulling a card and everyone completes the exercise on the card
MARY: none needed
ANNOUNCEMENTS:
COT:

TClap |
0

Bro-workout with Ruck

Leave a comment

WARMUP: None
THE THANG:
1 Mile Loop Around Kingsley, Each pax had a partner and rucked or shuffled in the opposite directions, meeting around the halfway point where they did 5 merkins, and they continued on to walk or shuffle and meet again around the starting point and did 5 squats. Continue this sequence until the time is up. The mileage range was 3 to 4 miles.
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

TClap |
0

Chance of Rain

Leave a comment

WARMUP: IW, HW, Merkins, MC, MNC,
THE THANG:
Thing #1
400M Run
21 Burpees
21 Heels to Heaven
21 Squats

400M Run
15 Burpees
15 Heels to Heaven
15 Squats

400M Run
9 Burpees
9 Heels to Heaven
9 Squats

Thing #2

15 Burpees
15 LBCs
15 Squats
Run 200 meters
15 Burpees
15 LBCs
15 Squats
Run 200 meters

10 Burpees
10 LBCs
10 Squats
Run 200 meters
10 Burpees
10 LBCs
10 Squats
Run 200 meters

5 Burpees
5 LBCs
5 Squats
Run 200 meters
5 Burpees
5 LBCs
5 Squats
Run 200 meters
MARY: No Time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

TClap |
0

Together we accelerate

Leave a comment

YHC was asked by Halfback to join the Pax at Coliseum to discuss Shieldlock and the importance of locking up with another man or men to grow together towards acceleration.

Weather was warm but less humid than normal in August.

WARMUP:

Circle around the school
SSH x 20
Abe Vigodas x 10
IW x 15
Mtn x 15
Merkins x 10

Wind sprints alone
Wind sprints arm and arm with a partner

Mosey to the back lot
THE THANG:

Partner Up for Dora
Flying Squirrels x 50
Big boys x 100
Monkey Humpers x 150

Seal Team sit ups x 10

Partner Derkins x 10
Partner Dips x 10
Rinse and Repeat 3 times

Seal Team sit ups x 10

Hold plank while each runner sprints 50 yards

Mosey back to COT
MARY:

LBCs x 10
Wheezy Jefferson x 10
Freddy Mercury x 10

ANNOUNCEMENTS:

Read the newsletter

TClap |
0

Minnow Pond – 8/21/25

Leave a comment

17 at Minnow Pond for 3.5ish miles and a bounty of plank jacks, HR merkins, jump squats, and flutters. Route: Confederate, Country Club Dr, Academy, Monroe White, repeat 2x.

My message: Who is watching you? Is it someone younger? Older? What would they say about you? Are you leading by example? Are you leading through your words?

Thanks for the opportunity <@U686LEPLH> .

<@U03066JLPM0> <@U038GMXLKFC> <@UGND8G4TD> <@U02DKM63B7B> <@UJKGM3VKJ> <@UMB4FRCMA> <@U08GGTLHL> <@U038UMUEB29> <@U5DKASDQU> <@U5RTPS4M8> <@U6AS1MBPG> <@UMRNJ46AW> <@U04M7P605SM> <@U01NGHPR2HW> <@U01BA80UZCY> <@UST30T7FF>

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0