Tag: SugarBug

Complex Math

Leave a comment

16 at Minnow Pond for a test of speed and math skilz.
Simple loop around town, four stops
Stop 1 – COT – Merkins
Stop 2 – Pharmacy – LBCs
Stop 3 – Parking lot – SSHs
Stop 4 – Gazebo – Squats
Back to COT for lap 2
Rep count Lap 1 was 2 for everyone
Rep count Lap 2 was 4 for everyone
Rep count Lap 3 was 6 for everyone except the lead pax, 8 reps
additional laps: Lead Pax rep counts = 2 x prior lap reps
everyone else rep count = lap # x 2
Guys out front reach the 64 rep count based on the compounding.
Short lesson, compounding can be excellent when you are looking at saving money, over time it accumulates to a nice sum of money. On the other hand, when you have issues that go unchecked, they can result in a bigger problem down the road. Make sure you keep coming out, share what’s on your mind with your shield lock.

TClap |
0

Painful 8

Leave a comment

WARMUP: Stretching, windmills, IW, HW
THE THANG: Mosey to HS, in the parking lot, established the figure 8 we would run around islands. Started the Painful 8 Ladder:
8 Burpees
16 Merkins
24 LBC’s
32 LSS
40 Grave Diggers
48 Flutters
56 SSH
64 Shoulder Taps
Run the figure 8 after each round and progress back up the ladder to the next wrung.
MARY: No Time
ANNOUNCEMENTS: Fast 5K, Bethel Men’s Shelter, Canoli 5K
COT: Kids, 2.0, What are you living for?

TClap |
0

1 Minute Closer to Death

Leave a comment

WARMUP: windmill x10, cherry picker x 10
THE THANG:
This may or may not be accurate.
Overhead carry KB
1st Station
10 burpees
25 90/45
25 chest to back pullover
25 Curls
25 lunge with pass through

Overhead Carry
2nd Station
25 KB Merkin
25 Figure 8
50 Toe taps
10 Manmakers

Suitcase Carry
Peoples Chair
Overhead hold for 10 count x3
BTW
Peoples Chair with concentration curl
15 each side

Overhead Carry

4th Station
KB Dips

5th Station
25 Halo
25 Upright Row
25 Dead Lift

KB carry to 6th Station
50 Chest Press
25 Skull Crushers
25 Rows each side

Overhead carry to flag

10 Man Makers

15 Grave Diggers each side
25 LBC w/ KB
15 X/Os

MARY: yes
ANNOUNCEMENTS: yes
COT: yes

TClap |
0

Counting Down from 100

Leave a comment

WARMUP:
Quick COP warm-up with Imperial Walkers, Seal Jacks, and Hill Billy Walkers.

THE THANG:
Mosey down to oval loop in front of Springfield Middle. Near school entrance we started with a 100 reps of an exercise. We then ran (together) down to the lower part of the loop. For a portion of the run, pax had to do a moving exercise, determined by one pax drawing from a bucket ‘o pain. At the lower part of the loop, we then did 90 reps of a different exercise. Once all pax were done, we ran back to the top part in front of the school entrance (scaling a small wall that was part of the loop).
We repeated, counting down to 10 exercises. Here was the list.

100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
55 LBCs
50 Merkins
40 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups

We ended up skipping the lunges due to time, but we added some Bombjacks at the end, thanks to some nudging from BandCamp.

YHC had the opportunity to share my testimony and try to encourage all pax that each person’s testimony is their own uniquely, God-created, story…including the testimonies being lived out by our kids.

The mumble chatter was fantastic, as we learned perhaps a bit too much about CakeBoss’ impending first “official” colonoscopy. Thanks RainMaker for the opportunity to lead.

TClap |
0

1776 Workout: I’m not a professional, but the folks at GORUCK who I lifted this from are…

Leave a comment

WARMUP: Forgot this…

THE THANG:
2 laps around small lot loop
17 Ruck Overhead Squats
2 laps around small lot loop
76 Ruck Pull Through

2 laps around small lot loop
17 Ruck Overhead Squats
2 laps around small lot loop
76 4 Count Flutter with Press

2 laps around small lot loop
17 Ruck Overhead Squats
2 laps around small lot loop
76 High Pull/Row

MARY: No Time

ANNOUNCEMENTS: There were some, but I forgot… probably in the newsletter

COT: prayers for students and teachers wrapping up the year. Also prayers and praises for all F3 brothers serving their communities

TClap |
0

21s on the 21st

Leave a comment

WARMUP: Kinda chilly out so we needed it. Quick loop to the north side of the strip mall right in front of F45 to show them outside is better
10-20 of the following
– SSH
– Windmills
– Hillbilly walkers
– Moroccan night club
– STRAWBERRY pickers
THE THANG:
Back to the parking lot near COT. Borrowed an old workout from The Swamp / Quagmire days: The ladder. 14-15 parking spots, an exercise written on each one. Do the exercise, then take a loop around the lot. Move to the next spot, next exercise. Exercises are (21 reps of everything unless otherwise noted):
1. 5 burpess
2. Merkins
3. LBCs
4. Squats
5. Calf raise
6. Mtn climbers, 2ct
7. CDD
8. Hammer time! (American Hammers, 2 ct)
9. Lunges, 2ct
10. Imperial walker, 2ct
11. Plank jacks
12. Flutters, 2ct
13. Dips
14. Monkey humpers
15. 5 burpees
Repeat until COT
Each PAX got through one complete set and at least halfway through a second. A few completed two sets.
GREAT mumblechatter! Rocket launches, Cuban food, Irish pubs, pollen, Swamp/Quagmire days, Kotters, retirement communities, STD breakouts in them (see Villages in FL), and on. We covered a LOT!!
MARY: My late Mom’s name. Miss you mom!
ANNOUNCEMENTS: We did a LOT of good in the D2D fundraising!! Alot going on. Read your newsletter and get involved!!
COT:
I mentioned how my mom recently passing has put me in a big funk, like I am in PTSD mode, but just posting and being out with the PAX has helped my mental state immensely, and even more the PAX who have reached out to me. As Slapshot said at Minnow Pond, it can be a huge uplift to others. Twister mentioned about the effects that F3 can have. We do alot of good out in the community, but being out and about with the PAX is like a cure-all tonic. He EH’s guys as often as he can because this F3 tonic is what alot of us guys need, whether we know it, or want to admit it, or not. I really loved that analogy! F3 means alot of different things to each of us, but it is still a great thing for all of us, helps lift us up in various ways, but we need to be out there with the PAX regularly to get our regular dose of that tonic to make our lives a little better. Cobra Kai mentioned he recently had coffee with a Kotter, someone who was a hard charger, did alot when he was posting, not afraid of the hard workouts. He is carrying some burdens and is suffering, the mental side of things. Goes to show that even the toughest facade can be a cover up for what is really inside. The coffee meeting seemed to be a good thing for him. Cobra Kai gave him some of that tonic, whether he knew it or not. So I implore you to keep EHing, keep giving it away. Don’t ever stop. You just may be the one person that helps someone through their rough patches or worse. Be the tonic!

Thanks for the opportunity to lead.
Blessings and SYITG,
-NASA

TClap |
0

The Forts Sidewalk Inspection

Leave a comment

Disclaimer, Refund and Warranty Policies Shared
WARMUP:
Slow Mosey to Light at Hwy 160
THE THANG:
Rock (Ruck) Step and Double time to the Infamous Mill Stone of the Fort and Back to COT. Counted the headlamps of the minnows and made sure they were swimming up-stream. Sidewalks survey was completed and deemed doable.
MARY:
Dreamt off!
ANNOUNCEMENTS:
Jeager and read your newsletter.
COT:
A Safe Place to share and pray :pray:

TClap |
0

Webb-o-Rama at the Ranch

Leave a comment

WARMUP: Some SSH, windmill, imperial walkers, hillbilly walkers, Moroccan nightclubs and cherry pickers

THE THANG: Jack Webb style work then a lap around the middle school drop off loop. I had a long list of options including Burpee Back Flips (at my daughter’s request) as part of the 8th set. Thankfully we only made it though 3

Merkins – Overhead Clap (traditional)
Squats – Step-ups
Smurf Jacks – Overhead Press

MARY: No time

ANNOUNCEMENTS: Read the newsletter

COT: it happened

TClap |
0

Ballroom Slam

Leave a comment

Started with a Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker peters; plank stretches
-mosey run-
Thang 1: tracks: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – smurf jacks
-mosey run-
Thang 2: bench work, we did:
Step ups, inclines, butt touch squats, declines, calf raises, dips
-mosey run-
Thang 3: wall work:
Wall sit, pass slam ball, slam the slam ball, btw
-mosey run to shovel flag-
Thang 4: heavy ball toss.
Mary
Fini
COT
Sugarbug
Senator Tressel
Fogerty
Bass-o-Matic
Splinter

TClap |
0

One Shining Moment

Leave a comment

American Jackal 3/17/2025

One Shining Moment

Warmup:
SSH
Imperial Walkers
Peter Parker
Plank, L arm high, R arm high
Hillbilly Walkers
Windmill
Cherry Pickers

The Thang:
PAX got ready for March Madness during the Hoops themed Bootcamp

– 2 X Hands Up defense – Shuffle: shuffled along the court perimeter with hands above shoulders. When whistle was blown, 10 plank jacks in place, then continue with shuffle.
– 3 X Defensive Drill – Eyes forward so PAX ran a route of Sprint, Shuffle, Nur, Shuffle, Sprint, Shuffle, Nur. When you get to a cone, shuffle around once then continue.
– 2 X Suicides – Gotta touch the lines, boys!
– Layup Line DORA
– 100 merkins
– 200 squats
– 300 CDDs
– 400 LBC (only got in 200)
– Two teams: first team does exercises above, go by highest/fastest PAX
– Other team must complete 4 layups in a row. If not, try again. Switch with first team.
– Backboard Taps – PAX bounced ball off backboard 50 times in a circuit
– Knockout: when you lose, do leg lifts on sideline

TClap |
0