Tag: Über

Sandbag fun

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WARMUP: Jog a lap then normal mix of SSHs, Walker’s, windmills, and merkins.
THE THANG: Grab bags and move to front of school. 10 clean & presses, 15 bent over rows, 20 step over merkins. Overhead carry to end of columns and back.
10 manmakers, 15 flutters w/press, 20 mtn climbers. Front rack carry out and back.
10 over the shoulders, 15 curls, 20 lunges w/bag. Back rack carry out and back.
Repeat C&P, BO rows, merkins set then left hand only carry out and back.
Repeat manmaker, flutters, and mtn climbers set than right hand carry out and back.
Repeat over shoulder, curl, lunges set then bear hug carry out and back.
Jump over bag side to side 20 times, bear crawl out 10 yards, crawl bear back to bag. Repeat 20 jumps and crawls again.
Head back to cars for a few Mary exercises including some Simbas. Great work today. It didnt take long to warm up. Thx <@U088CUMTQ05> for opportunity!

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Good old fashioned ruck and sandbag work

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WARMUP:
– Mosey around the entire entrance loop
– Merkins x10
– Peter Parker x10
– Parker Peter x10
– Windmill x10

THE THANG:
Move to the grass field with just the sand bag. Gather at one end of the field.
– Sandbag throw into a man maker from one end of the field to the other
– At the end, complete a series of exercises
– Sandbag throw back to the other end of the field
– Complete the exercises again.

Exercises completed at each end:
– LBCs x 10
– Thrusters x10
– Pull-thrus x10 each side
– Flutters x10 each leg

Move back to the flag where we left the rucks. Partner up. One partner completes the exercise with the sandbag while the other completes the exercise with the ruck. Then switch.

2 Rounds
– 10 curls SB
– 10 curls ruck
– 10 Overhead press SB
– 10 Overhead press ruck
– 10 Squats SB
– 10 Squats ruck on front

MARY:
– 4 minutes a various ab exercises

Thank you Brawny for the opportunity to Q my favorite thing….sandbag hate.

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MILGA does the Hive

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Noticeably absent was Deep Dish

– partner sit ups, farmer carries, back to back passes
– 5 rounds of 10 curls, 10 tri, 10 swings

lots of mumberchatter, yall should incorporate more f2 into life. its not just about working out

Word from the Bird:
3 zones and 3 types of people attend F3. We all have a reason and none is more valid than the other. Some guys are there to work out, others to talk none stop for 45 minutes straight, …. then there is the third group. This group endures your hard charging can do workout attitude, and the guy that never shuts up. Why do they do this?

They do it for the 20 seconds in COT they get to speak their heart and mind. It may be the only opportunity they get that day or week to share something in a safe space.

Don’t sleep on the importance of this guy because he isn’t sleeping on your importance. I also ask to honor this guy and his time. He dealt with all your shit for 45 minutes so give him his 30 seconds. You don’t have to speak, just listen.

That is enough.

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Another hill Grandpa

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WARMUP: SSH, Cherrys, windmill, hillbilly’s, imperials, lunches, merks
THE THANG: 11’s on the hill of pain, 3 round core burnout workout, Indian run, partner work-3 rounds of stationary exercise with plank timer, wall squats
MARY: sure was
ANNOUNCEMENTS:
COT:

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BOAPS for the win

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WARMUP:
Quick mosey
SSH
Windmill
Low slow squat
But kickers
Karaoke
Toy soldiers
Inch worm merkins
Soccer hips

THE THANG:
Handed off to Spider-Man for a terrible idea

Mosey to back hill
Start at bottom and run up one side to first tree do one burpee
Run down and go up the other side to same tree for 2 merkins
Run back down and up the other side to the second tree for 2 burpees. Then back down and up the other side for 4 merkins.
Repeat this until we got to 10 burpees and 20 merkins.

Once we were smoked YHC took back over and we moseyed down to the back side of the baseball fields for some ab work.

On your six with feet on the wall
Big boy sit up
Pretzel right side
Pretzel left side
Penguin
Wall taps focusing on keeping core tight

Finished with a round of dirty Myrtle

Mosey to COT for some Broga and Superman’s
MARY:
ANNOUNCEMENTS:
COT:
A lot was shared and this is what makes F3 special. I appreciate everyone of the men that stood in the circle this morning as I shared my struggles. Don’t go through this alone.

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Deep Dish 1 year anniversary beatdown

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WARMUP: yes
THE THANG:
First set:
5 rounds:
Single arm 3 cleans, 3 overhead press, 3 front rack squat in one complex. Switch arms. Suitcase carry between each round. Repeat 5x

Second set:
Partner up at bottom of hill. P1 does 50 double bell swings. P2 runs to top of hill and back. Repeat 3x. 150 total swings per partner.

Third set:
10 min EMOM. 5 man makers, add 1 rep every 2 mins. (This part was terrible)

Finished with some Mary.

MARY: 8 mins around the horn, finished with 10 burpees
ANNOUNCEMENTS: yes
COT: yes

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Pyramid on a string

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3 started out “bad idea” Saturday with a pre-run at 530. Rolloff shot for the stars (collusseum) and landed on the moon (IR). Fishstix decided a pre- ruck would be in his best interest (expected the Q to bring a moderate).

Rain started picking up right at 630

WARMUP: disclaimer and yog up near pullup bars. Settle in under the cedar tree like a bunch of wild animals trying to stay out of the rain. IC exercises including 16 reps of SSH, WM, IW, MNC, Shoulder taps, Mtn Climbers

THE THANG: Run to windjammer park and back with stops every 1/4 mile for squats and merkins – pyramid style. Al Gore until 6 gets in then begin exercises reps- 5, 10, 15, 20, 25, 30, 30, 25, 20, 15, 10, 5

Added 10 burpees at windjammer park for good measure

MARY: more burpees, MNC, IWs etc

ANNOUNCEMENTS: newsletter

COT: yup

Lots of 6-7 references this morning – fishstix is wondering what the kids are gonna do when they learn about 6-9. It was that kind of morning…

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Last Call

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WARMUP:
Windmills
Calf raises
SSH
Elbows-to-High Knees
Cherry Pickers

THE THANG:
HIIT Tour to Grace Covered Pavilion (including parking lot four corners)
15 Merkins
20 Shoulder Taps
25 Jump Squats

Arm Dora @ Grace Covered Pavilion
While partner takes a lap, with a burpee halfway:
100 Dips
200 Moroccan Nightclubs
300 Shoulder Presses

Mosey back to HT

Group Inchworms (to HT)
– Each set will start together (starting positions – move)
– Group #1 – Bear crawl or lunge walk to next parking lot island
– Group #2 – Curb Alperts
– When the last Group #1 PAX arrives he calls ‘FLAPJACK’ and then
– Group #1 – Curb Alperts
– Group #2 – Bear crawl or lunge walk to Group #1
– Last PAX to arrive calls ‘RECOVER’

Group Inchworms (from HT)
– Each set will start together (starting positions – move)
– Group #1 – Walking Squat Shuffle (Walking Al Gores?) to next parking lot island
– Group #2 – Big Boys
– When the last Group #1 PAX arrives he calls ‘FLAPJACK’ and then
– Group #1 – Big Boys
– Group #2 – Walking Squat Shuffle to Group #1
– Last PAX to arrive calls ‘RECOVER’
– Shufflers alternate direction throughout

MARY: nah
ANNOUNCEMENTS: AO restructure, Bethel, Break the Dam
COT: prayers for health of friends, praise for the new MinuteChild

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Closing out 2025

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Eight men showed up for the final workout at Alcatraz this year. We began with some stretching and a slow jog to the fire station. We traveled up and down the three streets across from the park, at the bottom and top of the streets, 10 merkins and 10 squats. After we took a moment to catch our breath, we made our way back to the parking lot and on to the field.
For the remaining time, we performed the Accumulator. List of exercises, sprint across the field and back, add an exercise.

Exercises:
– CCDs
– Jump Squats
– Flutters
– Shoulder Taps
– Side Lunges
– Box Cutters
– Hand Release Merkins
– SSHs
– Burpees

I ended with an analogy. I asked if anyone heard of Stanley Drukenmiller (nope) , or David Tepper (yes). Both of these men have consistently outperformed the stock market over the past 30 years. Doubling their money in less than 3 year compared to 7.2 if invested in an index fund. Relating it back to fitness, you can continue to be average or you can seek out those men who excel and find out what they do differently.
Start now…It doesn’t get any easier when you get older.

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Here, There and Everywhere

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WARMUP: None until 3/4 of the way through the workout
THE THANG: Mosey to pull up bars. Plank while each Pax does 5 pull ups.
Mosey to pickle ball courts and do 20 monkey humpers.
Mosey to wall and do: 25 dips, 20 step ups and 20 Derkins.
Mosey to Golf Course Hill: Pair up and grab a rock: 1 pax runs while other does exercise with a rock. Exercises: Curls, Overhead Press, Squat, Chest Press and Bent Over Row.
Mosey back to wall: 25 dips, 20 step ups and 20 Derkins.
Mosey past pickle ball courts and do 20 monkey humpers.
Mosey to pull up bars. Plank while each Pax does 5 pull ups.
Mosey past fire station for warm ups: 10 IW and 10 HW
Mosey down hill: 5 burpees, Quadzilla up (NUR up hill and 5 squats)x3
Mosey to parking lot for Broga.
MARY: 1 minute of mary (LBC and Freddy)
ANNOUNCEMENTS: Yes
COT: Yes

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