Tag: Super-G

Time Check Site Q!

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WARMUP: Abe Vigoda, Arm Circles, Cherry Pickers, Downward Dog, Honeymooners, Pideon Stretch
THE THANG: Mosey to Pain Station #1 in front of Hotel. F3 cards focused on arms. Pick a card and tell Pax how & when you were introduced to F3, who HCd you and where did you 1st post. Mosey to pain station #2 located in Epic Chophouse's parking lot. Cardio. Mosey to pain station behind Smashburger for Legs. Mosey to pain station 4 at Napa's loading dock. Arms. Rinse & repeat. Each HIM had the opportunity to let the PAX know their 1st experience in the Gloom!

MARY: Freddy Mercury, heel touches, leg lifts
ANNOUNCEMENTS: Bethel Men's Shelter, Independence Day Convergence,
COT: The Pirate, Families

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Four Corners(ish) at WEP

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WARMUP: Took a soft-J jog around the outer perimeter of WEP with some stop-offs for warm up exercises. SSH, IW, HBW; sumo squats, plank-jacks, seal-jacks; broga stretches
THE THANG: 4 corners, self paced. Rinse and repeat to run out the clock.

First Corner:

  1. CCDs x 20
  2. Curb Derkins (stage wall)
  3. Curb Urkins (stage wall)

Second Corner:

  1. Lunges x 10/leg
  2. Jump Squats x 20
  3. Reverse Lunges x 10/leg

Third Corner:

  1. LBCs x 20
  2. Dying Cockroaches x 10 d.c.
  3. Crunchy Frogs x 10 d.c.

Fourth Corner:

  1. Mtn Climbers x 20 d.c.
  2. Peter Parkers x 10 d.c.
  3. Parker Peters x 10 d.c.

MARY: 3 mins of abs
LBCs, protractors and something else 🤔

ANNOUNCEMENTS: Bethel Men’s Shelter
COT:

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You Will Struggle!

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WARMUP: A few loops in the parking lot while Bowser shared leadership principles learned from Bible study with his buddy, followed by brief series of exercises

THE THANG:
Mosey to playground and pick a partner for Dora

100 Penguins / transit with bear crawl & crawl bear
200 Shoulder Taps / transit via lunge & backward lunge
300 Flutters / transit via run & nur

Mosey to picnic WEP area and pick new partner

Partner 1 planks while Partner 2 does Step ups
Rinse & repeat with Bulgarian Split squats
10 Burpees

Mosey to FM Town Hall picnic area

Pax chose exercise and a dice roll determines the # of reps, including Merkins, Burpees, Squat Jumps, Squats, Freddys & more

Mosey home

MARY: Included in Dora series

ANNOUNCEMENTS: July 4th convergence at Catawba Ridge 0700 launch time

COT: The theme today was built around Struggle because the Summer Steam has kicked into high gear and the core of the F3 engine for me is Shared Suffering. These pax suffered through a tough workout with grit and encouragement throughout. The Struggle in the Gloom can be hard, but the hardest struggles come once we leave the parking lot after COT. The suffering life deals is real and difficult. And the personal struggles that exist inside the heart and mind can be the toughest of all.

Don't believe the lies in your head that other men aren't struggling. We all struggle, from the sharpest and fittest Nantan to the gimpy pax trying to get off IR. DON'T STRUGGLE ALONE! The reason we post is to build the grit and the brotherhood that will get us through every struggle!

Appreciate the contributions of all throughout the workout and in COT!

Thanks for the invite JWOW! You were missed.

#KeepPosting

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Board of Pain

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Muggy morning but 20, yes 20 PAX showed their intestinal fortitude by taking on the board of pain. Several new comers to the board and everyone did great! We even had an FNG brought by Mater. It was also my 50th birthday! Honored for everyone to come out and work hard.
WARMUP: No warm up
THE THANG: Complete each exercise before moving to the next. Recovery run in between exercises.
MARY:
ANNOUNCEMENTS: Bethel Mens Shelter Thursday. July 4th convergence with Rock Hill.
COT: marriages, health

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Burning day Dawn

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WARMUP: Side Straddle Hops (SSH)
• Imperial Walkers
• Hillbillies
• Merkins
THE THANG: Run to Baby Jesus church from COT.
1 Copperhead Squats
2 Big Boys
3 Bomb Jacks
4 Merkins
5 LBCs (Little Baby Crunches)
6 Jump Squats
7 Shoulder Taps (Both shoulders = 1 rep)
8 Apolo Ohno (Both sides = 1 rep)
9 Monkey Humps
10 purbees
MARY:
ANNOUNCEMENTS:
COT:
Family health issues, kids, parents, teachers finishing school; anniversaries; sons going into harm's way to help others; PAX health both mental and physical; and more.

Thanks for the opportunity to lead.

Blessings
-Spike(Madhan)

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A Modified Miracle Mile Maelstrom of Muscular Misery

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WARMUP: we don't need no stinkin warmup
THE THANG:
This workout is based on the Miracle Mile routine.

Base exercises at each station:
Big Boys
Merkins
Burpees
Monkey Humpers

1st station – amphitheater – 1 rep each
2nd station – White/Ardrey – 2 reps each
3rd station – playground – 3 reps each
4th station – White/Sidney Johnson – 4 reps each
5th station – Sidney Johnson/Looms – 5 reps each
6th station – restrooms – 6 reps each
7th station – amphitheater – 7 reps each, plus wall sits/bomb jacks
8th station – White/Ardrey – 8 reps each, plus 25 shoulder presses
9th station – playground – 9 reps each, plus 25 dips
10th station – White/Sidney Johnson – 8 reps each (audible – begin reverse Fibonacci countdown), plus 25 gas humpers
11th station – Sidney Johnson/Looms – 5 reps each, plus 25 overhead claps

Mosey to Calhoun gazebo
Group 1 – bear crawl or lunge to tractor in the parking lot, Nur back to start
Group 2 – Curb Alperts AMRAP
Groups switch places

Next round – shoulder taps AMRAP

Next round – dips AMRAP

Mosey to 12th station – restrooms – 3 reps each

Return to COT – some did 2 reps and 1 rep to close it out. The rest of us had enough at that point (who made up this workout, anyway?)

MARY: throughout
ANNOUNCEMENTS: Bethel, trash pick-up, and a July 4 convergence teaser
COT: prayers for family health, and a praise for family health as well, parental care, patience in marriage

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Tour all the parking lots

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WARMUP: SSH, IW, HBW, MNC, WM, cherry pickers, mosey

THE THANG: mosey through all the parking lots around Kingsley stopping for pain stations along the way:

Pain stations alternated between

  1. Exercise set (10 ea)
  • big boy
  • Plank jacks (plus short broga sequence with and isometric holds eg. down dog/updog/single arm/leg hold, Superman)
  • Calf raises

And

2. Burpees (started with 2 and increased to 10 by the last stop)

MARY: throughout
ANNOUNCEMENTS: bethel, trash pickup
COT: praise for graduating students, prayers for life transitions, medical challenges

Reprise of Coach Box discussion on combatting worry in our lives. – Many men fail because worry convinces them not to act. Leadership often requires moving before certainty arrives.

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Blast the burpees

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WARMUP: Side Straddle Hops, Squats, hillbilly walker,Peter Parker, Up Dog, Down Dog, Walk the Dogs
THE THANG:
Run to pond side (lpl fin) towards speed limit(25) symbol

Do 10 reps of first exercise, run down hill (Lpl parking)for 2 burpees, run back up hill.
Repeat the pattern until last exercise has 20 burpees at the bottom of the hill.

  1. Donkey kicks / 2 burpees
  2. Big Boys / 4 burpees
  3. Bomb Jacks / 6 burpees
  4. Merkins / 8 burpees
  5. LBCs / 10 burpees
  6. Jump Squats / 12 burpees
  7. Shoulder Taps / 14 burpees
  8. Apolo Ohno / 16 burpees
  9. Calf Raises / 18 burpees
  10. Overhead claps / 20 burpes

MARY:
ANNOUNCEMENTS:
COT: Family health issues, kids, parents, teachers finishing school; anniversaries; sons going into harm's way to help others; PAX health both mental and physical; and more.

Thanks for the opportunity to lead.

Blessings
-Spike(Madhan)

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