WARMUP: WM, IW, HW Merkins
THE THANG: honored Bob Kalsu, 100 Thrusters with Cindy while doing 5 burpees EMOM. After done we did 7’s Bigboys with Cindy and Merkins at the bottom of the hill.
MARY: Nope
ANNOUNCEMENTS: Bethel, Springfield 5K >2026
COT: Yes
WARMUP: 51 SSH (DH birthday) Merkins, PP, WM and stretching
THE THANG: Star of abs workout 5 stations 20 reps each, first round the middle was 10 Burpees, second round was 20CDD, then on to circle of hell, one man took sandbag out and called a workout.
MARY: Nope
ANNOUNCEMENTS: Yep
COT: Of course the Why
River Rat:
Pair up On cinder blocks
20 man makers Each swapping the
20 Sinister Kiss
20 big boys with block pass
Pinch grip carry cinder block with your partner to the parking lot And back
20 overhead under leg passes
20 hand slap Merkins
20 seated Block passes
One partner murder bunny while the other partner crawl bears
Circle up shoulder to shoulder for one legged calf raises in Cadence.
The theme of Brotherhood was reinforced throughout with scripture and encouragement.
Ruby Slippers:
5 stations based on 5 core principles of F3. All
stations are AMRAP for 3ish minutes. Need a leader to
step up at each station to get the PAX organized and
ready to work. At the stations where Burpees IC are
called need different HIMs to lead their team by
performing the burpees with a 6-count cadence.
Station #1 – Core Principle: Free of Charge
Remember, you GET TO! Now get to it, tighten your
core, and don’t quit!
AMRAP – OYO
30 – LBCs
25 – Flutter Kicks ( count 1 leg only )
20 – American Hammers ( count 1 side only )
15 – BigBoySit-ups
10 – V-Ups
Repeat
Station #2 – Core Principle: Open to all men
AMRAP – Team Work
It is in your hands to make a better world for all who
live in it. Give away what was freely given to you!
Now go EH somebody!!!
Routine:
Half of your team holds plank
Other half of your team completes 15 – Hand Released
Merkins
Switch
Then the whole team performs 10 burpees IC
Repeat
Station #3 – Core Principle: Held outdoors, rain or
shine.
When spending time in nature, one receives far more
than he seeks! So, stop complaining about the
weather and be thankful for the beat down you are
about to receive!
AMRAP – OYO
30 – Squats
25 – Monkey Humpers
20 – Jump Lunges
15 – Pollo Onos ( count 1 leg )
10 – Bobby Hurley’s
Repeat
Station #4 – Core Principle: Peer led in a rotating
fashion
Leaders become great because of their ability to
empower others. You are not out here for yourself.
You are out here to serve the man to your left and the
man to your right!
AMRAP – Team Work
Place cone approx. 25 yards from the station
Must start from the station as a team at the beginning
of each iteration.
Sprint to cone, Bear Crawl back to the station
Crawl Bear to cone, NUR back to the station
Broad Jump to cone, Mosey back to the station
Repeat
Station #5 – Core Principle: Ends with a Circle of
Trust – COT
Sharing joy multiplies it, sharing a burden lightens it!
Don’t be afraid to say what’s on your heart, you have
brothers that need to hear it!
AMRAP – OYO
Half of the group holds 6 inches from the Merkin
position
Other half of the group completes 10 Diamond
Merkins
Switch
Then the whole group completes 10 Burpees IC
Repeat
Ruby won. Great morning all around.
Lots of dudes showed up to the Pond Party this morning .
Pledge..Let's go
First stop, The Pharmacy for SSHs and a couple burpees
Next Stop, New parking lot, Old Hardee's
10 merkins, 10 Squats, 10 LBCs.
Partner up with like speed so you and partner arrive at the destination at same time. I didn't do a good job explaining this, no worries we made it safely to the Post Offices
Same exercises, back to the parking lot, same exercises with partner dips and merkins until six arrives.
Next, we ran to the First Baptist Church parking lot. I did my best to describe this workout as the merkin mile, 20 merkins at each island, each lap, 5 laps = 1 mile. Once complete, we did the same routine swapping out the merkins for squats and LBCs.
Back to COT
Prayers for Wegmans Boston Marathon adventure.
WARMUP: ssh hillbillies picking strawberries / run the loop couple time with some exercises
THE THANG: field lot work / lunge walk, NUR, sprint, locked arms, bear crawl.
Repeated on hill and field.
Extra field work with sprints, burpees, merkins and partner merkins.
MARY:
ANNOUNCEMENTS:
COT: yep as always
QvQ Format:
20/20
PAX Vote in 4 categories
V.A.P.E.
Rabbit:
Divide into two teams
Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees.
WWR but add 2 reps to each exercise after each trip out and back. Team with the most reps in total wins.
In addition, each team selects 2 pax to hold Cindy’s above head … Cindy can't drop below the head… if they do the team loses their count and starts over at zero
15 minutes of work.
After time expires, Hold AlGore and plank while the preacher preaches about asking for help and looking for a brother that might need it. (Let's do this for each other men!)
Last 4 minutes jail break 50m and do 5 Big Boys… again but do 10… keep adding 5 and sprinting until time expired.
Stage Coach:
Partner work
Partner 1 will run to the other side of the field and back to partner 2. Partner 2 will be doing an exercise that slowly progresses across the field until Partner 1 returns and switch. Continue switching off between running and exercises until you’re across the field.
Exercises – Bear Crawl, lunge, broad jump burpee, crawl bear and reverse lunge
Results:
Stage Coach won two categories, but Rabbit also won two and had the most overall votes. Win goes to Rabbit.
Great work by both Qs sharpening their leadership today.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: We did some
THE THANG: Chuck Norris jokes and exercises, mainly
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: NA
THE THANG: run Dobbys Bridge towards downtown, left on Fairway, if you are over 20 minutes when you get to the end of Fairway, just turn back the same way. If 20 minutes or less, left on Banks, left on FM Parkway, back to Blue.
MARY:
ANNOUNCEMENTS:
COT: