Tag: Sprocket

Sharing stories about strippers

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WARMUP: Ran some U routes with SSH as intervals. Dynamic warmup in circle at 8 minute mark.
THE THANG: 7/7 Derkins/Dip countdown on benches. A little step up Indian run on the playground curb.
3 rounds of Half loop partner catchup runs with 5/10/15 Plank Jacks and Flutters with partner pax giving 3/4/5 second head start.
Finale was a 7 station Starfish with run to station, do labeled exercises, bear crawl back to middle and 1 burpee, escalating plus 1 burpee for every station until all 7 were complete.
MARY: Some old school karate punch combos. The was an exotic dancer story of my old Dojo days.
ANNOUNCEMENTS: Every one of them. Read the newsletter.
COT: Yes. All shared something. We all need love from above.

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Runners Don’t Smoke

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WARMUP: No warmup just start running
THE THANG: Option 1: Deadly 3 mile run; Option 2: A safer 4.5 mile run
MARY: She doesn’t visit running AOs
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Marine 16

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WARMUP:
400m Mosey, SSH, Burpees, IW, HW, Windmill
THE THANG:
16 Reps Of The Following with 20m dash in between each exercise:

Burpees
Merkins
Squats
Mt. Climbers
SSH
Jump Lunges
High Knees
Jack Jumps

2 Rounds of 3 Burpee Pull-Ups

MARY: Yes – Jack Web / BBS & AH
ANNOUNCEMENTS: A lot – RYN
COT: Always

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I’m a Soul Man…. ?

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WARMUP: N/A
THE THANG:
It was raining and we were rucking
3.0 miles with slight inclines
1 giant frog
Lots of puddles
Fellowship all along the way

MARY: N/A
ANNOUNCEMENTS:
Read newsletter
COT:
Be the identity you want to be not what the world says you are

For me:
I’m a Christ follower
Husband to my M
Father to awesome 2.0
Leader in my community and church
Who happens to earn a check from BoA.

What’s your identity?

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King of the Ring VIII

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WARMUP:
yea. Nothing fancy:
SSH, IW, HW, Windmill, yoga

THE THANG:
10 pull-ups
20 merkins
30 squats
Farmers carry 2 cinder blocks 440ft downhill
Run around Sugar Creek Elementary
Farmers carry 2 cinder blocks 440ft uphill
Bear crawl 50ft out and 50ft back

As many rounds as possible

Harry Carey was King of the Ring with 3 full rounds completed. He almost got done with the first Farmers Carry on round 4. :first_place_medal:

2nd place didn’t even start the bear crawls on round 3. :grimacing:

MARY: a few flutters in the wet for the 6

ANNOUNCEMENTS: newsletter (accessible from the homepage)

COT: was held

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Are you able to pivot when an obstacle is in the way

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WARMUP: SSH, windmills, cherry pickers, Peter Parker’s, Parker Peters, arm circles, Moroccan nightclubs
THE THANG: up and down hill with LSS at bottom and big boys at top x3
Wind sprints and ne’er backx5
Amphitheater 10 in cadence burpees we were suppose to go to playground but with not knowing about construction we pivoted to multiple stops around WEP for lunges, hand release merkins, and American hammers. Finished off at wall for step ups, derkins and dips.
MARY:
ANNOUNCEMENTS: marriages, addictions, and family changes that cause dynamics in the home.
COT: early into the workout the site Q asked to share my “why I do F3” it is simple because of you all. I was definitely a sad clown about 12 years ago when 2 guys were coaching my sons soccer team. I would drop him off and then go for a run. They asked if I ever heard about this workout group called F3. I said I’ll think about it. 1 day later when going to get a haircut I ran into another guy he said let me tell you about this group I’ve been working out with called F3. As a new believer ( I had been agnaustic until this time) I knew God was putting men into my life to change my perspective on life and him. Because of the men I have met and that have given me so much I want to give back to each of you and to men that have not been introduced to what we have. I know I am not the best at getting guys to come out but I love getting to walk in life with all of you that are coming out and that bring others to the gloom. Love you all.

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Sandbag Racing

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WARMUP: ssh, burpees, low slow squat, windmill
THE THANG:
PAX divide into 2 teams with a 60lb sandbag each team. Mosey to football field.

Race #1: PAX do 5 merkins every 10 yards. One PAX does sandbag throw for 10 yards, rotate PAX throwing. At endzone, each time run 1 lap with the bag back to endzone. Coming back down the field, 5 squats every 10 yards with reverse overhead bag throws.

Race #2: Bear crawl with one pax dragging the bag. Rotate as needed. Run 1 lap. Crawl bear coming back with bag.

Race #3: walking lunge going down the field. Run a lap with bag. Nur coming back with reverse bag drag.

MARY: briefly
ANNOUNCEMENTS: read newsletter
COT: yes

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Trust falls and Lake Loops

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WARMUP: Rucks and get moving

THE THANG: Over 3 miles of fun, fellowship, and work. Out for a few Kingsley Lake Loops with stops of pain. Dips, Ruck Curls, Ruck Tricep pulls, squats, incline merkins, over head carry, farmer carry,

MARY: None she was missed

ANNOUNCEMENTS: bethel, HIMs Camp, Trash pickup, Lawn Care

COT: always genuine

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Monday blues

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WARMUP: mosey, ssh, merkin
THE THANG: Four rounds of super sets with different MOT between.

station one: four rounds of 5 jump squat, 10 jump lunge, 20 squat mosey and then duck walk

Station 2: 3 rounds of 5 mike Tyson, 10 diamond merkin, 20 merkin. Mosey and then inch worm with merkin between.

Station 3: 3 round of 5 heels to heaven, 10 two count flutters, 20 lbc with a mosey up the hill between

Station four: 2 rounds of 5 wall walk ups, 10 cdds, 20 oh clap with bear crawl between.
MARY: 5 min emom of 10 burpees
ANNOUNCEMENTS: some
COT: yes

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