WARMUP: stuff
THE THANG:
10 KB Swings
20 LBCs with Bell
30 Skullcrushers
Mosey
40 Curls (or 20 each arm)
50 Tricep Extensions
Mosey
60 Overhead Press
70 KB Swings cause Bandcamp whined too much
60 Flutters with Bell
Mosey
50 Goblet Squats
40 Rows (20 each side)
30 Calf raises
Mosey
20 American Hammers
10 Manmakers
Mosey
Hip Flexors
Mary for last 3 min
MARY:
ANNOUNCEMENTS:
COT:
Nine men covered more than three miles with an early morning trip to Wally World. Here’s what we did:
The Thang
21s – In unison PAX does cadence count Side Straddle Hops, counting aloud 1-5. Reps 6-21 are all mental and everyone must stop together at 21. Five Penalty Burpees for missing the cut off.
Run 1 Mile to Wal Mart
7 of Diamonds – Four corners with exercise reps increasing by seven at each corner (7, 14, 21, 28)
70 Merkins
70 Flutters
70 Squats
70 Bombjacks
70 American Hammers
Mosey back to AO – stopping periodically for 21 Carolina Drydocks and 21 Knee Tar Jais.
NMM
There’s an old Italian saying, “after the game, the king and the pawn go into the same box.” When our days are done, it doesn’t matter how much money we made or how fine our possessions were. We should use our time to get right, live right, and lead right so we can leave right. Stay humble, be kind, and love always. That’s the legacy that lasts beyond when we close the box on the game.
Aye!
WARMUP: Mozy, Side straddle hops, tie fighters
THE THANG: two pain stations set up 50yds apart, two rounds…almost 3. Mozy to tables for step ups and dips
MARY: round robin
ANNOUNCEMENTS: Donations to ship remaining shoes
COT: prayers for Peabody, prayers for Family!
WARMUP: Mozy, Side straddle hops, tie fighters
THE THANG: two pain stations set up 50yds apart, two rounds…almost 3. Mozy to tables for step ups and dips
MARY: round robin
ANNOUNCEMENTS: Donations to ship remaining shoes
COT: prayers for Peabody, prayers for Family!
WARMUP:
SSH
Low slow squat
Moroccan night clubs
Carolina dry docks
Merkins
Shoulder taps
THE THANG:
I wanted 100 burpees. So we did 100 burpees during the course of this workout
Balls to wall
Upside down the other way – ass to the wall
Run to old farm rd
20 burpees at bottom
20 merkins at top
LBCs for the six
Repeat 5x
20 jump squats at bottom
20 jump lunges at top
Big boys for the six
Repeat 5x (only made it 4x)
We interlaced the two movement sets a bit due to some complaining
Final sprint to the top of the hill
MARY:
Superman
Flutters on stomach. I’m calling these Pouty boyz
More Mary
ANNOUNCEMENTS:
COT:
WARMUP: wind mills, tappy taps
THE THANG: lots of wetness. A double dose of Dora. People’s char to bear crawls
MARY: didn’t post
ANNOUNCEMENTS: read your newsletter.
COT:
WARMUP: SSHs followed by Windmills – it is F3. Picked some cherries, did some walkers, visited a night club, ground work.
THE THANG: did a tour de Yard – ain’t never been there before. Worked some stations with a defunct timer…
Man Makers, slam ball, rows, kettlebell snatch, curls, press flutters, merkins, shoulder press, we were going to do some hockey stick extensions, but said hockey sicks were forgotten
MARY: lots of Mary – pax choice – squat Mary was a new one to me – must be a Yard thing.
ANNOUNCEMENTS: viva la Murder Bunnies
COT:
It was a dank morning in The Fort as 18 men decided to make the hard choice and accelerate their Friday!
We warmed up the engines quickly and then moseyed over to the Wheel of Wow for a high dose of pain.
Wheel of Wow:
Eight cones with a different KB exercise at each cone. The timer was a 40 count of reps on the battle ropes. We rotated around the wheel, and at every third cone we ran a lap.
Back to COT for prayers and praises.
-JWow
WARMUP: SSH, MNC, Cherry Pickers, Chest stretches
THE THANG: First Round: 7 stations with running in between: Station 1: 50 regular merkins
Station 2: 50 Squats
Station 3: 50 wide arm merkins
Station 4: 50 Squats
Station 5: 50 diamond merkins
Station 6: 100 IC flutter kicks (400 single count)
Station 7: 20 burpees
Round 2: Starfish routine – 10 burpees every time in the center; 1st station – 50 merkins, 2nd station – 50 squats, 3rd station – 50 pike presses (CDD), 4th station – 50 IC flutter kicks (200 single count),
Round 3: 7s with regular merkins at one end and IC flutter kicks at other end.
Totals: 221 merkins, 150 squats, 171 IC flutter kicks, 50 pike presses, 20 American Hammers, 1 to 2 miles of running.
MARY: 20 American Hammers and approximately 1 minute of heels 6 inches off ground
ANNOUNCEMENTS: d2db10k
COT: Prayers lifted and thanks to God for letting us do the F3 madness.
Thanks to Uber for letting me lead the workout this morning.
Dirty dozen went back to basics this morning at Alcatraz. Here what we did:
10 Low Slow Squats (IC)
15 Side Straddle Hops (IC)
15 Seal Jacks (IC)
10 Imperial Walkers (IC)
String of Pearls around the park
DORA – 100 Merkins, 200 Squats, 300 LBCs
Mosey to “Breather Hill”
10 Burpees
Down the hill and back
20 Wide Arm Merkins
Down the hill and back
30 Calf Raises
Down the hill and back
40 MNCs
Down the hill and back
40 Overhead Press
Down the hill and back
30 Jump Ropes
Down the hill and back
20 Diamond Merkins
Down the hill and back
10 Prison Cells
Down the hill and back
Mosey back to AO
10 Flutters (IC)
10 American Hammers (IC)
10 Freddies (IC)
10 Hello Dollies (IC)
3.16 miles total
NMM
The Mission of F3 Nation is to “plant, grow, and serve small workout groups for men for the invigoration of male community leadership.” Fitness brings the guys in, but fellowship keeps them coming back. I know I can count on my brothers in the best and worst of times. Through F3, I found what so many lack: true friends. Faith and living third through service unlocks our leadership capabilities. I’m a better man when I serve others.
Our core principles are simple:
It’s free. All it costs is your effort.
It’s open to all men. Full stop. All means all.
It’s outdoors, rain or shine. The elements make you durable.
It’s led on a rotating fashion by your peers. No certifications necessary. When you lead, we follow.
Finally, it ends in a COT. The COT is what separates us from workout groups. In the COT, it doesn’t matter if you were the fastest or if you had the best form, all that matters is that you care for the guy next to you. I think our world could use a lot more COT.
The Credo of F3 is “leave no man behind, but leave no man where you found him.” We pick up the six at every workout, but it doesn’t stop there. These men will walk beside you when you’re high on the mountain or low in the valley. We are there for each other physically, mentally, spiritually, and emotionally. These men are there when it matter – always.
The mission, credo, and core principles are simple and if we follow them, we can change the world, one man at a time. So strap in, hold on, and enjoy the ride. If you stick with it, you’ll be the man your family and community deserves. And you might have a little fun on the ride!
Aye!
Italian Job