Tag: Suplex

Too much candy

Leave a comment

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.

TClap |
0

Zombie Survival Training 2024

Leave a comment

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.

TClap |
0

Tour and More

Leave a comment

WARMUP:
Mosey to back lot –> WM, CP, HBW, yoga-esque stretch -> Mosey to islands
THE THANG:
Appetizer –> 10 Big Boys, 15 Merkins, 20 Sumo Squats –> Lunge Walk to next island –> Repeat x 3

Mosey to top of hill via the yellow brick road

Palate Cleanser –> 5 Iron Mikes, 10 LSS, 15 American Hammers –> run to next island –> Repeat x 2

Entree –> partner up for 100 Dips, 200 Flutters, 300 Overhead Claps, 200 Step-ups, 100 Derkins while partner runs the track around Bball courts

Dessert — mumblechatter, flatulence, Cossack Squats

MARY: Negative
ANNOUNCEMENTS: see newsletter, swing those clubs today gents!
COT: prayers/praises. Challenge –> invite one person to post this week!

TClap |
0

OTB Hive 10/27

Leave a comment

WARMUP: SSH, ImpWalk, ChPick, ImpSquatWalk

THE THANG:
Appetizer: 2x 400 m: 1st lap – look for landmines as you mosey… 2nd lap: Carioca & Nur

Main Course:
• Buy-in: 10 Lt. Dan (IC)
◦ OYO after this
• EZ-50: Cocaine Bear Crawls
◦ Every 5 yards at the powder-lines x 2 merkin each…
• 50 Yd: 25 Big Boiz, 25 LBC, 25 heel Tap, 25 Hello Weazie
• 50-EZ: Burpee-Broad Jumps (3&3)
• Cash out: 10 Lt. Dan

Intermission: Mosey track 800 m …. till 6 is up (@ RandallStephens kept good pace w/ YHC)

Dessert: stadium-runs until COT. Praise music at full volume. Active-COT held here

MARY: she got done on the 50 yard line, insert double entendre here…

ANNOUNCEMENTS:

Regarding my “FNG”:
“Mr. Stevens has a birth certificate, driver’s license, social security number. You might say he’s a phantom, an apparition… second cousin to Harvey the rabbit.”

COT: held w/ @ SkyQ.

TClap |
0

Dads/2.0 – Playground Obstacle course & Perimeter carry

Leave a comment

WARMUP: SSH, Windmills, Imp.-Walkers, Ch.-pickers. Disclaimer including why F3 & why they’re 2.0’s
THE THANG:
Phase-1: Obstacle Course:
#Reps = age of 2.0 (kid)

1. Entry: dad’s and kids – Burpee (#Reps = kids age for both)

1. Slides: climb up, walk down stairs
1. <5 - small slide 2. 5-10 - medium slide 3. >10 – big/twisty slide
4. dads: if not directly assisting: Low-Slow Squats

1. Swings: 4-count knee-tucks (modify-up = add a push up), swing-pull jump-squats
1. Dads: if not directly assisting: Mike-Tyson Pushups

1. Benches: inclined or declined Pushups
1. Dads: if not directly assisting: Crunches / Sit-ups

1. EXIT: same as Entry… Then move onto phase 2

Phase 2 – Carry and Jog

– every other cone: dad‘s pick up kids off the ground (if you have two, smaller/lighter one goes up on your shoulders.)
– Type of lift is up to Dad
– Kids must lift legs up (tuck or otherwise)
– Kids drop their legs, or dad puts kids down, Burpee for everyone before resuming

– At the next cone, dad and kids jog together to the following cone where they repeat previous instruction.
– Repeat around the perimeter of park, then go back to phase 1 (obstacle course)

MARY: no time
ANNOUNCEMENTS: F3 info given to FNG & a few passers by who were invited to the excess coffee/hot-cocoa
COT: Held… generic prayer offered

TClap |
0

Sandbag Stations @ the Fort

Leave a comment

WARMUP: SSH , Moroccan Calf Raises, Windmills, Merkin-jacks , LSSq, Shoulder Circles
THE THANG:
Station 1: Sandbag (3 rounds AMRAP; 1 min on, 30 s off)

• Sandbag Cleans Pull-through • Sandbag Squat-thrusters

Carry to St.#2

Station 2: body-weight
(3 rounds AMRAP, 1m-on/30s-off)

•Lt. Dan / Burpees / Box-cutters

Partner-up. 1 with BOTH sandbags, other slick——- modified Catch me if you can (after each hand-off, go ahead ~100+ yards, do 10 merkins, come back & swap)
… up to station#3

Station 3: Sandbag
AMRAP 1m-ON/30s-off
• Curls / OH Press /Tricep

Carry to back to #1

Station 1…again: Body weight (wall)

• Stone-cold-Mike-Tysons / Aussie-Mt Climbers / Crabby-Tappies
30 sec on / 30 sec off

perimeter -Sandbag Carry (shuffle perimeter); every tree on left side- 5 SB swings (first 10), then Squats (next 10 trees), then curls (next 10), back to squats… then back to flag due to time
MARY: Am.-hammers, Hello Wheezie, LBC’s
ANNOUNCEMENTS: Read ur newsletter
COT: held…

TClap |
0

Bell Busters

Leave a comment

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

TClap |
0