Tag: Teddy

Badland’s 1 yr MANniversary

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Turned 41 today… 1 year anniversary of becoming a man they say.

WARMUP: train going through town at 0510 caused a few late arrivals. Did pledge and then 41 ssh IC while the stragglers got parked and over to the flags.

THE THANG:

run .25 miles over to WEP playground, Al Gore for the 6.

Run the 0.6-mile loop around WEP, then:
41 squats
Run the 0.6-mile loop around WEP, then:
41 pushups
Run the 0.6-mile loop around WEP, then:
41 bench step-ups
Run the 0.6-mile loop around WEP, then:
41 walking lunges
Run the 0.6-mile loop around WEP, then:
41 mountain climbers
Run the 0.6-mile loop around WEP, then:
41 reverse merkins with swings

run .25 miles back to CoT for a total on the morning of you guessed it… 4.1 miles

MARY: planned for 41 LBC IC but only got to around 25 before 0600 hit

ANNOUNCEMENTS: newsletter
COT: yup

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Hot Potato

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Started with a short run then:
Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, peter parkers, plank stretches.
Thang1: burpee relay: 5 burpees, run, 5 burpees, run, 5 burpees run, plank for six.
Thang2: Merkins with lunge walk relays
Thang3: sevens: crunches and Merkins
Thang4: dance off carioca: carioca left/right, repeat with small steps, then plank and carioca in circle 2x.
Thang 5: four corners: merkins, situps, squats, something else.
Thang 6: bobby hurleys and bear crawls
Mary rounds.
Fini.
Hot potato because regularly scheduled Q did not appear.

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A Smokin Swinging Beatdown

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Warm-Up:
SSH – 25 IC
Imperial Walkers – 20 IC
Hillbilly Walkers – 20 IC
Moroccan Night Clubs – 15 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Cheese Shredder

The Thang:
1. Swinging Time:
(Mosey between each swing on every round)
Round 1- 10 Merkins and 10 Squats
Round 2- 10 Shoulder Taps and 10 Lunges

2. Smoke that Hill:
Seven's- Start w/ 10 Burpees at the bottom and then Bear Crawl to the top of the hill to do 1 Bomb Jack and then mosey down the hill.

Mary:
Flutter Kicks – 20 IC
American Hammers – 20 IC
Freddie Mercuries – 20 IC
Hello Dollies- 20 IC
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Return to Cinder

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WARMUP: Moroccan Night Club, Imperial Walkers, Windmill, Strawberry Pickers, SSH
THE THANG: Squats, Cinder swings, Reverse Lunges, Curls, Merkins, Over Head Press, Flutters, Simba's, Plank Pull Through, Burpee's, Plank Jacks, SSH.
MARY: The Mid section was definitely worked on 👍
ANNOUNCEMENTS: Stuff the Bus, Bethal Men Shelter, and read news letter.
COT: Prayer Over our family and remember 1 Cor. 10:13. and remember to stay connected if you are going through something. 👊

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We’re not worthy!

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WARMUP:
Moroccan night clubs, low slow squats
THE THANG:
The full zipper. Ascending burpee count starting at 1 each time you cross over Spring St. (1 then 2 then 3…). On the right side of the zipper 20 Fat Bastard sumo squats and 10 We’re Not Worthy’s. On the left side of the zipper 20 Mojo mountain climbers (just regular mountain climbers) and 10 merkins
MARY:
ANNOUNCEMENTS:
COT:

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Blimps are fun

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Another super humid morning but it was great seeing 11 other guys show up to get the day started right. Quick disclaimer then mosey around park stopping at each swing for 2 exercises. 10 counts of imperial Walker's, cherry pickers, tempo merkins, low slow squats, wide arm merkins, etc. Mosey down trail behind park to the grass hill for accumulating BLIMPS. 5 burpees, then either run up big hill or smaller side hill and return. 5 burpees, 10 lunges, nur up hill. 5 burpees, 10 lunges, 15 imp squat Walker's, bear crawl up hill (not my idea but someone really wanted to bear crawl). Same 5, 10, 15, then 20 merkins, run up hill. Same 5, 10, 15, 20, then 25 plank jacks and nur up hill. Last round 5, 10, 15, 20, 25, and 30 SSHs then mosey back to amphitheater. Partner up. P1 does flying squirrel while P2 holds plank. P2 drops to 6 inch plank hold and P1 jumps over. Repeat for total of 8 flying squirrels then flap jack. Yog around amphitheater then rinse and repeat. Yog back to COT for a few ab exercises then times up. Appreciate the opportunity @U08QLQH6J68

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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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Some 🐂 💩

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WARMUP:
THE THANG: Suicides on Williamson st starting at church to banks. 10 merkins and 20 monkey humpers at each of the 6 stops. +1 burpee everytime you hit the start
MARY:
ANNOUNCEMENTS:
COT:

Some 🐂 💩

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Gam Guillotine Redux

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This BB is going to be easy, at least for the workout part. In honor of the 10th anniversary of my first F3 workout – 6/29/2016 at Pantheon with Jekyll on Q – I decided to recreate his Q nearly verbatim. I was able to find his original back blast. This is yet ANOTHER reason to do these things!!
WARMUP:
Mosey around the lower parking lot, then circle up near COT for the following:

  • 20 SSH
  • 10 WM
  • 15 IW
  • 20 MNC
  • 10 strawberry pickers

Then mosey over to the top of the hill on the roadway next to the USMC JROTC building.
THE THANG:
Gam Guillotine
Start at the top of the hill.
Round 1
5 squats, run to stop sign at bottom, then do 5 jump squats. 1 round is up and back. Do 5 rounds total. Ended up back up at the top.
Lungewalked 1/2 way down, crabwalk 1/2 way down. NUR back up the hill to start.
Round 2
5 lunges each leg, then run down to bottom, then 5 Mary Catherines each leg (or 5 jump squats each leg). Do 5 rounds total. Ended up back at the top of the hill.
Round 3
Jack webbs. 1 Merkin, then 4 overhead claps. 10 rounds total, to where we did 10 merkins, 40 OH claps last round.
Back to COT.
>> It was just as horrible today as it was 10 years ago, and it hurt ALOT back then. Back then we ran 'the camelback' portion of the path to heart attack hill in Tega Cay, a short section less than 1/10th a mile but had 12-15% grade. I remember almost passing out on round 8 of the hill. This time we had only 5-7% grade and it was still nasty.
MARY:
We got back to COT with enough time to knock out 20 flutters (2 ct), that's it. Time's up.
ANNOUNCEMENTS:
Alot going on. Read the newsletter, get involved. If you do not see something in the newsletter or hear in the COTs that you want to push, then push it, lead it. Invigorate your male community leadership.
COT:
Alot lifted up. Welcome back Tang!

Thanks for the opportunity to lead.
Blessings and SYITG,
-NASA

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