Tag: SugarBug

No Run Broga

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Kick things off with a brief story thanks to Destiny‘s text message. We only had one rule today no running anyone who ran would have to do a Burpee. Flounder was the only taker the bury that is
We did a brief broga warm-up A few SSHs, mtn climbers, Peter, Parker, Parker, Peter, and a couple of walkers.
We did a brisk walk over to the rail next to Lowe’s for some additional broga and some dips, derkins, and irkins.
Another brisk walk down to the end of the building. It’s a little story time about a friend of mine I lost this past week and how we need to leave a legacy for those behind us.
we did a Dora with Merkins, squats, and LBC. Another brisk walk over to another area with a few more exercises and then back to COT for some. PAX ab lab.

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Bell Busters

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Warm-up:
SSH x 15
Penny Pickers x 10
Imperial Storm Troopers x 10
Arm Circles

The Thang:
15 exercises, adding an exercise each round. Each exercise is done with the number of reps being the round for that exercise. So 1; 2-1; 3-2-1;…; 15-14-13…-2-1.

1 – Thurster
2 – Swings
3 – Lawnmowers (Each Side)
4 – Overhead Press
5 – Side Bends (Each Side)
6 – Lunges (Each Side)
7 – High Rows
8 – Tricep Extensions
9 – Curls
10- Deadlifts
11- Merkins
12- Sumo Squats
13- Halos
14- Figure 8s – Most finished here
15- High Bell Flutters – Leave 40-45 minutes for full workout

No time for Mary

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100’s

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WARMUP: SSH, Imperial Walkers, Windmill
THE THANG:
It’s been said that a real man can do 100 burpees in 10 minutes so we put it to the test.

Thang 1
100 Burbees in 10 minutes .
A timer was set for 1 minute intervals with no rest in between. The goal was to do 10 burpees each minute. Rest period is if you finish 10 burpees in less than a minute. (Pro tip: if you a get 11 per minute you basically have a minute rest at the end).

We moseyed around to the basket ball courts.

Thang 2
We lined up at the base line for 100 LBCs. Then we ran to the far base line of the next court for the next exercise of 100 Squats. Run back to the 1st base line and plank up for the six. Next round: 100 flutter kicks (R + L =1), run to the far base line for 100 lunges (50 each leg). Run back to the 1st base line.

Thang 3
Starting at the base line, bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and 1 shoulder tap (R +L = 1). Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Continue until you reach 10 reps of each exercise or reach the opposite base line, whichever comes last.

We moseyed back to the flag
MARY:
We had about 1 minute left for American Hammers until time was up.

Announcements: Golf Tournament, 10/28. @Happy Hour has room for one more on their team. Also room for single and doubles. Also a need for raffles and prizes.
Bottles and Bourbon
Christmas party
Read the newsletter
Tap into some of the new neighborhoods and invite someone out; let’s keep growing.

Prayers/Praises: @Band Camp sister-in-law 911 dispatcher deployed to Buckham county. Continued prayers for those still dealing with the aftermath of the hurricane.

Thanks for the opportunity to lead.

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Cumulative trips up the hill

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WARMUP:
Some SSHs, Windmills, Imperial Walkers, Hillbilly Walkers, Moroccan nightclubs and then we wandered over to the base of the hill by the stadium.

THE THANG:
Escalating cumulative ladder with a trip to the top of the hill suitcase carrying and back overhead carry between each set:
1 Arm Swing (10 each arm)
Flutter + Press
Clean + Press (10 each arm)
Man Makers
Curl

Example of action:
Swings + Lap
Flutters, Swings + Lap
Cleans, Flutters, Swings + Lap
Etc

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Release of Burdens

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WARMUP: Stated F3 Mission Statement and the 5 Core Principles
THE THANG: We switched between each other carrying a 40lb kettlebell while we talked about each other’s burdens for approximately 3 miles.
MARY: She did not show today.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Tour of the Bush with Tires and cindys

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WARMUP: SSH, Mt Climbers, Burpees OYO, mosey to a different place around campus, Merkins, Plank, mosey to another location, LBCs, HBWs, ran to first station of the thang.
THE THANG: Station 1: 20 BBSU, Station 2: 20 Merkins, Station 3: bear crawl up the stairs, Station 4: 20 Mike Tysons, Station 5: flip tires, Station 6: Murder Bunny’s, sprint 100m. Two stops in the middle of the circuit for 5 burpees each.
MARY: 5 PAX for BC and 5 for SL Rucking. We all got together for COT.
ANNOUNCEMENTS:
COT:

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The Kickoff of the Funhouse Farewell Tour

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WARMUP:
I am certain we warmed up.

THE THANG:
It occurred to me as I sat to write this, that I have no idea (since it was a MONTH ago) what all we did that morning. I usually have a plan written out ahead that I either commit to memory, or will even shove a printout in my pocket to reference just in case. I didn’t do that this time. I know that I tried to call a few of the favorites of <@UGNDJBDU3> in his honor. I know we hit The Zipper and we definitely performed the Gonorrhea Burpee (because it has The Clap), but that’s all I really recall…

Now, the only person likely to read this is <@UGU3XR5RP>, but I just got painfully convicted about not writing Backblasts in a timely nor efficient manner. As I was looking back to see if I could find this weinke, I discovered that I have the BB from both my FNG post (administered by <@UN6U5PXNJ> and <@U08GGTLHL>) and from my VQ at The Armory.

<@U07QXBKKF5F> joined us as an FNG that morning. As it turns out, this came at a critical time in his life… and is hopefully blessing it. But, I failed him as a Q. He now does not have the enjoyment or blessing of being able to go back and read the report from his first post and reflect on that in the same way that I do. The first day I posted, I was sure I was going to die when Pusher said, “And now for the second half, I’ll hand this off to Jekyll”. I didn’t understand how the toughest workout I had ever done to that point in my adult life could have a SECOND HALF.

That’s a cherished memory. So, for Road Rash and every man after him, I commit to writing BackBlasts, making them interesting and timely, and hyping the reading of them after the fact. I also will attempt to persuade other men to do the same.

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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Cindy is missing!!!

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Did a warmup near shovel flag as we anticipated the arrival of our fearless Q. SSH, windmills, shoulder taps, Imperial Walkers and Peter Parker’s. Decided we would take a mosey down to the next stop for a few other exercise’s. Was headed to see Cindy but she was kidnapped so we had to improvise with rocks instead. Tricep extensions, curls, overhead presses and squats. 3 rounds of 20. Anchorman put us on a DORA with merkins, big boys and squats. With a few minutes left Old Bay gave us a wall sit exercise to round things out. Back to COT for ab lab led by the pax. Shorty will get another chance to redeem himself in the next few weeks. Peace out.

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Mule Kick

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WARMUP: SSH, WM, CP, HW, yoga-esque stretch
THE THANG:
3+ rounds of 5 exercises with varied cadence to yield full body burn:
Flutter Press, Bicep Curls, Shrugs, OYO 25 Sumo Squats, OYO 25 KB Swings

Nur halfway up the hill, Run back (calf raises until 6 returns)

LBCs
Uneven Merkins
Standing Side Crunch
OYO – 30 Goblet Squats
OYO – 30 Deadlifts

Nur halfway up the hill, Run back (calf raises until 6 returns)

American Hammers
Rows
Tricep Press
OYO – 20 Two Hand Clean Press
OYO – 50 Calf Raises

Nur halfway up the hill, Run back (calf raises until 6 returns)

MARY: Unfortunately
ANNOUNCEMENTS: see newsletter – golf outing, chili cookoff, keep WNC donations coming
COT: prayers for growth in times of suffering

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Four Cowboys in the Gloom

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Four strong showed up to get it done at the Ranch this morning. After a quick disclaimer, we did slow mosey to pick up Sugar Bug who rolled in a minute late. Once we picked him up, we found a nice spot on the front lot for COP

THE THANG:
COP:
SSH x 20, Windmill x 10, Cherry Picker x 10, IW x 10/HW x 10, Merkin x 10/hold/Right-left arm and leg high hold/6″ hold. Low slow squat x 20. Mosey to the soccer field in front

Modified ST 400:
Round 1: Merkin x 15, Freddie Merc x 15, Squat x 15, Burpee x 15, lap around the soccer field.
Round 2: Diamond x 15, Flutter x 15, Alternate lung x 15, Burpee x 15, lap
Round 3: Wide arm x 15, Box Cutter x 15, Sumo squat x 15, Burpee x 15, lap
Round 4: Alt L/R merkin x 16, Hello Dolly x 15, Monkee Humper x 15, Burpee x 15, lap
Round 5: Hand release x 15, American Hammer x 15, Calf raise x 15, Burpee x 15, lap

MARY:
Circle up for mini-ABLAB
Boat and Canoe (5 extended holds)
Superman x 3

ANNOUNCEMENTS: F3 golf tourney in October, Bourbon tasting in Nov, Xmas party in Dec (read your newsletter)
COT: Prayers for all those affected by Hurricanes Helene and Milton.

We had a good crew today and the cool temps were a welcome start to the morning. I’ve done this workout enough times that I can do it on-the-fly with no planning. Normally it’s 20 reps of everything, but I had a long, physical day yesterday and decided to scale it back. Five rounds of 20 burpees scared me a little, but I’m confident the Pax could have pushed through it if they had to. This morning, we hit all the main muscle groups, the weather was perfect, and the Pax put in the hard work. It’s always a pleasure to be with the fine men of F3.

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