Tag: Suplex

Hybrid Theory

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WARMUP:
Run lap.
Side Straddle Hop
Windmill
American Hammer
Plank, remain in plank put right & then left arm in the air

THE THANG:
Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear crawl.

List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
20 Big Boys
20 Merkins
20 Low Slow Squats
30 second plank
30 Bench Dips
30 Calf Raise on the Curve
Choose your own exercise for the rest of the workout.
MARY:
ANNOUNCEMENTS:
– Hominy announced that he will be taking over the Site Q for <#C03GHN4R98U> beginning on Saturday, December 7th, 2024.
– Come to Thanksgiving convergence.
– Read your newsletter for more announcements.
COT:
Let’s go out and make an impact on others this week!

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Men don’t ask for (or follow) directions…

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WARMUP:
We did it.

THE THANG:
Mosey over to cinderblocks

Dora:
– 50 overhead presses
– 100 curls
– 150 flutters with press

10s (for 10 years of F3)
– Manmakers and Merkins

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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21 Gun Salute

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WARMUP: yea, that’s important. Especially at 0500
THE THANG:
21 Gun Salute:
– 400 meter run
– 21 merkins
– 21 bomb jacks
– 21 swings with cindy
– 15 burpees
– 9 pull-ups
– repeat for 21 minutes
11th hour of the 11th day of the 11th month
– 11 squat thruster with cindy
– 11 Bulgarian split squats
– 11 squat thruster with a curl at the bottom
– 11 Bulgarian split squats
– 11 manmakers no merkin
– 11 Bulgarian split squats with cindy
– 11 manmakers with cindy
MARY:
– Toes to bar
– Chest to bar
– Pigeon Lunge
COT:
As much of a loud mouth liberal and ungrateful American as I may appear to be, I am extremely grateful for the freedoms enshrined in the constitution that allow me to be so, and so publicly. It’s an honor to recognize the individuals who have served in the military to defend the constitution against enemies both foreign and domestic. Happy Veteran’s Day.

Welcome to the Marine Veteran now known as ODB!

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Humid in November

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WARMUP:
Ran a lap
Reviewed F3 motto and core principles
SSH, Imperials, Hillbilly’s, Cherry Picker, Windmill

The Thang:
Part 1:
20 – Bulgarian Pistol Squats
Wall sits while each PAX Cubbie Crawls across the street and back.

Part 2:
4 corners
Complete the reps on each cone with each lap. Cone locations were all around Stonebridge Plaza: Grace Pres, Walgreens, Oreillys, Dogtopia

Lap 1: 10-reps Arms
Dips
Merkins
Plank Jacks
Shoulder Taps

Lap 2: 20 reps Legs
Apollo Ohnos
Squats
Calf raises
Lunges

Lap 3: 30 reps Abs
Roselitas
Leg lifts
Big boys
American Hammers

COT:
Shared power of having 4 in your Shieldlock
Creating an 8-block for 2025 helps you grow with your 3Fs, M, 2.0s, jester, and inside your community.

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Never Too Early For Christmas

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WARMUP: So I’ve lost 47# so far and we did 47 low slow squats.
THE THANG:

Haven’t Q’d 12 Days of Christmas in a while so I pulled out the old Q along with some rocking tunes.

12 days of Christmas is just like the song. Repeat each day every round.

1-run
2- Wide Arm Merkins
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees (sadly we didn’t get to them)

MARY: Some broga was had.
ANNOUNCEMENTS: m
Christmas party : see <@U19FA0Q8Z> :evergreen_tree:

Tomorrow is BBQ and Bourbon fundraiser :tumbler_glass: See <@UGND8G4TD>.

Thanksgiving convergence at The Ranch in 3 weeks!! :turkey:

COT: We talked about one item of growth we could celebrate for 2024. If you can’t say one for yourself, you still have time to accelerate in 2024.

With that The Thrill is gone…

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4 corners of pain

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WARMUP:
– SSH / WM / IW
THE THANG:
– 4-corners in band lot: sandbag as timer / cindy for man-maker / squeaky wheel for abs / kettlebell for swings
– got multiple rotations in
MARY:
– Airborns hips and Sally in closing
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Interval mosey/stadium/BC

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WARMUP: nah… mosey, set interval timer: 5min /1 min
THE THANG:
Rounds 1,2,5,6- mosey AO
Rounds 3&4- Stadium Runs
1-min breaks- Allx25 rep:
Merkin, LBC, squat, flutter, CDD, big boy, step ups, box cutters, Mike Tyson‘s

MARY: nope no chicks… or other dudes for that matter
ANNOUNCEMENTS:
Back-blasts should still happen, even without someone prompting or incentivizing
COT: just YHC & @ SkyQ…

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Too much candy

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WARMUP: Quick Mosey around HT parking lot to pick up Cubbie who came in hot
THE THANG:
Mosey to the bottom of Grant Farm Drive by the fountain.
11s called where PAX will do 1 squat at the bottom and 10 BBSU at the top entrance to the fire station. There was some confusion as to which side was which as the Q’s instructions may not have been consistent, but we got through it.
Walking 10 count and off to the traffic circle on Stockbridge Dr. The PAX formed a tight circle and did a bearcrawl of pain. 1 PAX bear crawled around the ring while everyone did AMRAP on an exercise that was NOT called by the bear crawler (so you can’t stick anyone with burpees).
Two rounds of that and there was just enough time to trot back to CoT for
MARY:
90 seconds of mary
ANNOUNCEMENTS:
Events aplenty, check that newsletter
COT:
Circle of trust was established. What’s on the hearts of the PAX? A prayer for the leadership we attain through F3.

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Zombie Survival Training 2024

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After a great deal of research it was time to train the PAX in the rules of surviving the zombie apocalypse
WARMUP:
Rule #7 – Limber up
Mosey around the concrete football field
10x Windmill
10x Cherry Picker
THE THANG:
Rule #1 – Cardio
Line up at the end of the painted field. PAX make their way across the field by alternating high knees and butt kickers.
PAX will drop to the ground for 2-count (always double-tap) mountain climbers equal to the count of the yard markers (ladder up to 50 and back down).

Rule #2 – Double Tap
DORA (done in pairs, double, double tap… yeah)
100 squat, 200 merkins, 300 LBC
Partner runs to 40 line and back

Rule #3 – Beware of Bathrooms
Al Gore for 60 seconds

Rule #7 – Travel Light
PAX will shuffle entire length of the painted field.

On the way down they will drop at every length marker for 10 double-count dying cockroach. (to fend off the zombies when they are forced to the ground).
On the way back they will drop to do 10 double-count flutters at every painted length marker.

Rule #17 – Don’t be a Hero
Bear crawl 4 lines (20 marker). Run back to the start adn back to the 20. Then bear crawl 4 lines (40 marker). Back to the start back to 40. Repeat until COT

ANNOUNCEMENTS:
Lots of stuff going on. Happy Hour is doing a family 4k. There’s a Christmas party. Bourbon tasting. Convergences on Thanksgiving and Christmas Eve
COT:
Circle of TRUST. Not prayer chain. What’s on our hearts that affects US. We talked about things that affected us, difficulty in our lives that we deal with as men. Revealing truths that, if kept secret, erode our ability to be leaders.
F3 is not a Christian organization but CoT was ended in a prayer by a christian.

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