WARMUP: mosey to playground; upward<>downward dog variations, high plank<>merkin/peter parker/plank jack/parker peter/wide-arm merkin; child’s pose
THE THANG: partner up- listen to 50 bpm metronome, merkins to 50 bpm metronome until failure (your total + partner total x2 = merkins for Dora later); 50 bpm metronome big boys (your total + partner total = big boys for Dora later)
[Partner merkins x10 and partner leg throws x15] x3
Dora: Toes2Bar/Knees2Chest x50, Hand-release Merkins (total from above), Big Boys (total from above); other partner bear crawl across turf and returns on foot
MARY: Brief Broga Session
ANNOUNCEMENTS: Thou must read thy newsletter.
COT: My Grandmother (Betty) is getting married to her partner (Patricia) of nearly 20 years. Prayers for them and my family, please.
Tag: Tang
Merlot on a Thursday
- QIC: Punch List
- When: 2023-08-10
- Pax: Double D, Mainframe, Punch List, Saw Dust, Tang, Time Machine, Touchdown
- Posted In: The Ranch
Warmup;
Mosey around the backside of the SMS to the bud loop. Stop for some SSH, Merkins, Peter Parker’s, Tappy Taps, Low Slow Squats
Keep moseying around the back access road.
Bear crawls, inch worms, broad jumps.
Mosey on the parking lot switch backs to the playground. Time for the meat and potatoes.
Weinke
Start w/Al Gore and talk shop on how long everybody has been doing F3. Wide range from two weeks to 11 years. Love this leadership development program disguised as a workout group.
Meat:
6 movement WOD with descending rep counts. It gets easier with each round.
20-15-10-5-2 Reps
Burpees
Lunge Walks
Merkins
Squats
Tricep Dips
10-8-6-4-2 Pull Ups Between Rounds
In between rounds we talked about fond memories of F3, favorite experiences, etc. A lot has happened in the gloom that few others have experienced.
8 minutes left, mosey back to COT
Mary:
In-n-Outs
WWI Sit-Ups
Time.
Announcements: Forgot. Read your newsletter
Prayers/Praises:
Double D’s MiL and Husband
Saw Dust’s Aunt
Tang’s Marriage
Thanks for the tap, Mainframe. Always good to be in the gloom with you.
Punch List out.
- QIC: Change of order
- When: 08/09/2023
- Pax: Cake Boss, Change Order, Harry Carry, jay wow, Mark Twain, Naked and Afraid, Nasa, Ruby Slippers, Shield, Soups to nuts, sugar us, Tang
- Posted In: Ring of Fire
12 good men got stronger at ring of fire with pull ups burpees and sprints
Hot Enough Yet?
We have an FNG!! We went through the 5 core principles of F3, stated its mission, and did a full lengthy disclaimer so the FNG knew the full monty, money back guarantee.
8 bootcampers and 4 shield lockers doing their own thing (Olaf, Sasquatch, Beaker, and one other I could not see/hear).
WARMUP: Mosey around the parking lot for about a half mile or so, circle up near the school for 10-20 of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clubs
* Strawberry pickers
>> Then over to the road by the JROTC building for the main event.
THE THANG:
1. First up, 11s w hill repeats
Utilizing the mild grade hill alongside the JROTC building that leads down to the elementary school, we did some 11s. 10 Merkins at the top, 1 box cutter at the bottom, repeat accordingly until we finish with 1 merkin at the top, 10 box cutters at the bottom. Overall about a mile and a half of running and 55 reps of each exercise.
Then we discussed shield locks and how important they are. We men tend to internalize our struggles, keep them to ourselves. That only amplifies the pain. Find someone you can trust – the key word in making it work – and that you can be open and vulnerable with. Whether it is inside the F3 ranks our outside F3, just lock up with a someone. No OYO!!!
Next up…..
2. Cindy relays
Divide into 2 groups. Luckily we had an even number of 8. Using the new cinder blocks…..still with that new cinder block smell!…..blocks were placed about 20-30yds from the start. One person from each team runs to the blocks, does the exercise with the blocks, then runs back to the group. Group is exercising as well while they wait for their go. Next person up runs, and so forth, relay style. Constant movement, no rest.
Round 1: 15 cindy curls (1 block) while group does SSH
Round 2: 15 cindy overhead press (1 block) while group does flutters
Round 3: 15 cindy squats (2 blocks) while group does lunges
Round 4: 10 cindy manmakers (1 block) while group does IWs. >> We ran out of time and did not get round 4 in.
>> Back to COT
COT:
ANNOUNCEMENTS:
* Read your newsletter and get involved!!
P&P:
* BE SURE TO DRINK ELECTROLYTES, NOT JUST WATER!!
* Marriages, being a father, and your relationship/responsibilities to both your M and 2.0s.
* Sorry if I missed anything else. Several things were lifted up.
Thanks for the opportunity to lead! SYITG and God Bless!
– NASA
4th of July Convergence
- QIC: Double D
- When: 2023-07-04
- Pax: Badlands, Barry Manilow, Bass-o-matic, Battle Bot, Beaker, Bonvoy, Boogie Down, Cakeboss, chickenhawk, Cohiba, Cornerstone, Cyclops, Double D, Esso, fishstix, Fogerty, Grassy Knoll, Grout, Gump, Happy Hour, Italian Job, Joe Lyons (F3 Long Duck), Kermit, Lighthouse, Mainframe, Mark Twain, Maximus, Minuteman, Ölaf, oldbay, Peach Stand, Sasquatch, slapshot, Sofrito, Solo, Sprocket, Stang, Straight Up, Tang, Triple Lindy
- Posted In: Convergence
1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap
The Badger DGAF…
- QIC: darkhelmet
- When: 2023-07-10
- Pax: chickenhawk, Clickbait, darkhelmet, Gemini, HarryCarry, Mark Twain, Portal, Saw Dust, Tang
- Posted In: Honey Badger
WARMUP: Limited
THE THANG:
Bradley WOD:
– 10 pullups
– Run 100M
– 10 burpees
– Run back 100M
This is one round. Do 10 rounds.
Coffland WOD:
– Cumulative 6-minute dead hang
– Each time you drop, you run 800M and do 30 merkins
Continue until you hit 6 minutes of cumulative hang.
We only got to about 3 minutes of cumulative hanging for the strong until we ran out of time.
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
KABOOM at Colosseum
- QIC: Double D, fishstix
- When: 2023-07-04
- Pax: Badlands, Barry Manilow, Bass-o-matic, Battle Bot, Beaker, Bonvoy, Boogie Down, Cakeboss, chickenhawk, Cohiba, Cornerstone, Double D, Esso, fishstix, Fogerty, Grassy Knoll, Grout, Gump (Cape Fear), Happy Hour, Italian Job, Joe Lyons (F3 Long Duck), JWOW, Kermit, Lighthouse, Mainframe, Mark Twain, Maximus, Minute Man, Ölaf, oldbay, Peach Stand, Rainmaker, Sasquatch, slapshot, Sofrito, Solo, Sprocket, Stang, Straight Up, Tang, Triple Lindy
- Posted In: colosseum
WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!