WARMUP: ground work, non-ground work
THE THANG: burpee chase, wall work, circuit
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: mosey and some imperial walkers
THE THANG:
4 corners at each corner 10reps of exercise
1.5 miles in and 40 reps of exercise moves
Merkins
CDD
Squats
Dips
Diamonds
Plank Jacks
MARY:
ANNOUNCEMENTS:
COT: Gecko led 5 of us in discussion around forgiveness
WARMUP: dynamic plank exercises <> downward dog <> upward dog <> flipped dog … ~5 minutes
THE THANG: starting at traffic circle outside the stadium…
Tabata 30″ exercise 1 w/ KB, 30″ exercise 2 w/KB, 75 seconds “rest” until subsequent round doing 1 burpee and running approx 25 yards around light post and 25 yards back… approximately 25-35 seconds rest until the next round
During the tabata, one pax would be doing battle ropes alternating arms 30″ and then double arms 30″ (THIS HURTS)
List of exercise 1/exercise 2:
KB / goblet squats
L clean / R clean
L curl / R curl
flutter with press / LBC with KB
OH press L / OH press R
sit up get up with bell / goblet squat
L row / R row
L snatch / R snatch
Pax choice / goblet squat
MARY: naaaa
ANNOUNCEMENTS: Happy New Year!
COT: Prayers for loss of Spectre’s Aunt on Christmas Day! Plans for 2025… follow His plan.
WARMUP: the central question was posed- if we are excited and enthusiastic about trying to make a vision come into reality. (to better serve a group that we identify with and hope to serve), how do we manage our enthusiasm and have realistic expectations for those involved.
THE THANG:
Along with several references to Q-source, the main ideas that emerged included: making sure to filter out unnecessary aspects of the vision(s) (to better concentrate, and focus energies on what is most important), to regularly and deliberately engage in reflective practices (to better learn from mistakes, and help chart future courses),
And above all, have faith that progress will happen in God‘s time, and not necessarily our own.
MARY:
ANNOUNCEMENTS:
COT: yup :+1:
WARMUP: None
THE THANG: Rucked 3 laps around the school campus talking about our 2025 goals
MARY: None
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: Stated the F3 Mission and Core Principles, then SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers
THE THANG:
Round 1: Cheese Shredder
Round 2: Light Poles:
1. Burpees starting with 1 then 2 at the next light pole and so on with the mode of transportation being a bear crawl
2. Squats starting with 1 then 2 at the next light pole and so on with the mode of transportation being a lunge walk
3. Big Boy Sit Ups starting with 1 then 2 at the next light pole and so on with the mode of transportation being a Crab Walk
Round 3: Steps:
1. Start with 5 Box Jumps or Step Ups at lowest step with 1 Merkin then 5 Box Jumps or Step Ups on the next step with 2 Merkins and so on until the highest step
2. Start with 5 Box Jumps or Step Ups at lowest step with 1 Derkin then 5 Box Jumps or Step Ups on the next step with 2 Derkins and so on until the highest step
3. Start with 5 Box Jumps or Step Ups at lowest step with 1 Inclined Merkin then 5 Box Jumps or Step Ups on the next step with 2 Inclined Merkins and so on until the highest step
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: SSH, WM, IW, HW
THE THANG: Run lap around field – 30 Merlin’s
Run lap around field – 30 LBC’s
Run lap around field – 30 Squats
5:30a – 6a – 3rd F discussions
MARY: No
ANNOUNCEMENTS: Yes
COT: Yes
WARMUP: SSH, Windmill, IW, HW
THE THANG: Run lap around field, 30 Merkins
Run lap around field, 30 LBC’s
Run lap around field, 30 squats
Rinse & repeat until 5:30
5:30am – 6am 3rd F discussions
MARY: No
ANNOUNCEMENTS: Yes
COT: Always
WARMUP: Nope – only 30 minutes to get right to it
THE THANG:
Lesson 1 – He who suffers before it is necessary suffers more than necessary – Seneca
Station 1 – burpees and Diamond merkins on the hill – 7’s
Mosey to station 2
Lesson 2 – The best remedy for anger is delay – Seneca
Station 2 – series of BTTW with holds and Australian mountain climbers and a few wall sits for fun.
Mosey to station 3
Lesson 3 – The best fruits of this life are good character and acts for the common good – Marcus Aurelius
On the band lot – exercises were called in cadence and 40 yard rugby sprints with 40 yard jog recoveries could be called at any time.
Exercises included:
Merkins
Squats
Imperial walkers
Hillbilly walkers
Seal jacks
Side straddle hops
Wrapped up in time for a protractor session at COT. Then moved on to the 2nd 30 with Hominy
MARY: see above but she wasn’t there. #opentoallmen
ANNOUNCEMENTS: in the newsletter- read it.
COT: 5th core principle
Mission/5 CORE Principles/Credo
WARMUP: Jog then a few exercises then grab your bell
THE THANG: Move to our starting position. Each PAX would perform the exercise with their kettle bell then when it was their turn, they left the bell for a sand bag. Choose between the 60 & the 40. Shuffle with the sand back about 20yds out then toss it the 20yds back.
The other PAX would perform their KB exercise until you returned; you were the timer.
After each round, you would farmer carry your KB about 25 yds out and back.
The exercises were:
Round 1
2-Hand Ground-to-Overhead
Man Makers
Curls
Upright Rows
Farmer Carry
Round 2
1-arm Overhead Squat (KB in the air with one arm and perform a deep squat)
Next arm.
Lawn Mowers – Left
Lawn Mowers – Right
Farmer Carry
Round 3
Kneeling Halos (Perform the halo exercise with the KB going around your head while kneeling)
Big Boy Sit Ups with KB up in the air
V-Ups (On the up, bring the KB to knee height)
Leg Raises (Holding the KB in the air)
Farmer Carry
Round 4
Side Lunges – Left
Side Lunges – Right
Side Bends – Left
Side Bends – Right
Farmer Carry
Round 5
Single Arm Overhead Press – Left
Single Arm Overhead Press – Right
Reverse Lunge – Left
Reverse Lunge – Right
Farmer Carry
MARY:
ANNOUNCEMENTS:
COT: