Month: November 2023 (Page 3 of 14)

Round 4 of soft launch at Life Church gear workout

COP

SSH, LSSQ, Mountain Climbers, Imperial Walkers, Willi Mays De Hays, Ring of Fire to 100

5 Burpees for the late comer that was 5 minutes late.

The Thang

With the Carolina Panthers at a delicious 1-10 I took it out on the PAX this morning

1st and 10 with the blocks.

25 reps of an exercise and 25 lunges in between.  Complete for 100 yards.  Exercises included Curls, Squats, Irkins, Overhead press.

Bataan Death Crawl with 20 lb chain.  Single file bear crawl with the Pax in front wearing chain around neck. Pax in the 6 drops for 5 Hand release Merkins and all you got to the front to take chain.  R&R until we completed 100 yards.

Rifle carry blocks to bball hoop and circle up.  Q calls out exercise while the timer carries two 50 lb sandbags to top of hill and back. Exercises include.

Swings, Overhead Press, Squats, Sumo Squats, Curls, Chest Press, Block Burpees, WW3’s for 1 round

Finished with Big boy sit ups to Bring Sally Up Bring Sally Down

COT

Round 3 of soft launch at Life Church gear workout

COP

SSH, LSSQ, Mountain Climbers, Imperial Walkers, Willi Mays De Hays, Ring of Fire to 100

The Thang

Rifle carry block and circle up by bball hoop. Q calls out exercise and timer runs to hill and chooses 50 or 75 lb bag to carry up the hill and back. Exercises include

Swings, Squats, Deadlift, Overhead press, Sumo Squat, Curls, Chest press, Nose breakers, WW3, Big Boy sit ups X 3 rounds.

Finished with Irkins on the block to Bring Sally Up Bring Sally Down and a minute of Mary

COP

Round 2 of soft launch at Life Church gear workout

COP

SSH, LSSQ, Mountain Climbers, Imperial Walkers, Willi Mays De Hays, Ring of Fire to 100

The Thang

50 yard lunge walk with block stopping at every parking space line for 5 Irkins.  R&R for another 50 yards.

Rifle carry block and circle up at bball hoop

Q calls out exercise and timer runs to the bottom of hill and farmer carries both 35 lb kettlebells to the top of hill and back.  Exercises included

Swings, Overhead press, Bent over rows, Upright rows, Single arm rows, Deadlift, Squats, Sumo Squats, Chest Press, WW3, Big Boy sit ups.

Finished up with the Cheddar Shredder and 1 min of Mary

COT

11 men Downtown

SA

Runners today.

1 Cor 13.  How many have heard this and just glossed over?  I have.  I have heard this at every wedding and funeral.  What was broken down for me is Love and Patience. It was good to be humbled by this breakdown.
If you love someone or have patience with someone you:
Don’t snap at people when they frustrate you.
Won’t make critical or rude remarks to others.
Won’t be easily angered.
Assume the best about others.
Don’t respond impatiently in stores or on the road.
Are a patient spouse or parent.
Don’t become frustrated by the passage of time in any given situation.
Don’t expect Christians to be perfect and have patience in their spiritual growth, just as God has with us.
Have patience at all times and in all things.

Announcements:  Convergence 12/2 at The Yank, Christmas Party 12/2 at Lewis Farm at 6:00pm > $10/person, Beer ruck with BOS on 12/9 at 11:30, Beer mile 12/30.

TAPs: Wichita’s father, Ratchet ‘s son Jackson, Turtle Man, Sgt. Porkchop has a sick child, Bedpans boss’s spouse, Doug Dellinger

Careful how you read the title. Schlogg means a slow run. We did not do this, instead we did this:

Warm Up:

Imperial walkers

Toy soldiers

High knees

Squats

Merkins

Flutter kicks

American Hammers

Around the world, 10 each way
5 halo each way
Squat curl press 10
Merkins 10
Knee to elbows – slow
KB Swing 15

REPEAT x 3

5 Burpies

Monkey humpers 10 IC
Zombie walk
Monkey humpers 10 IC
Zombie walk back

REPEAT x 3

5 Burpies

Dips

LBCs

American Hammers

Derkins

Curls

Calf Raises

5 Burpies

PLEDGE

15 HIM showed for a beautiful morning of rock pushing with Sargento. Disclaimer was given. Pledge of Allegiance was recited. Fun was had by all. This is what happened…

Warmup of Goofballs and Don Quixotes

We reviewed the mission of F3 – “To plant, grow and serve small group workouts for men, for the invigoration of male community leadership.”

Mosey down to the pit for a round of 11s. We did Derkins on the big road blocks and Big Boys at the other end. It only took about 5 minutes to get some complaining that there was wet grass where the blocks sat. Your tampons could be used to dry that up I guess.

Head toward the track behind the old middle school. It’s gameday, so of course we did the Wolfpack Grinder!

• 20 Prayer Squats, run 1/2 a lap
• 20 Merkins & 20 Prayer Squats, run 1/2 lap
• 20 20 Mountain Climbers & 20 Prayer Squats, run 1/2 lap
• 20  Merkins & 20 Prayer Squats, run 1/2 lap
• Intermission of reviewing the 5 Core Principles
• 20 Monkey Humpers, run 1/2 lap
• 40 LBCs & 20 Monkey Humpers, run 1/2 lap
• 20 Plank Jacks & 20 Monkey Humpers, run 1/2 lap
• 40 LBCs & 20 Monkey Humpers, run 1/2 lap

Mosey down to the covered picnic area for the already requested and Wienke verified Bring Sally Up. It was glorious!

Head back to the Pit for the last leg of the workout, mini Dora 123. Partner up and do 50 Shoulder Taps, 100 Donkey Kicks and 150 Dying Cockroaches. Lunge walk 1/2 way to the wall then run the rest of the way and back.

This took us to time, with a minute to do a headcount of how many years each of the PAX has been an F3 brother. BOS took the record with 12 years! Happy to have an FNG out today, he even works with a PAX from long ago, Anthrax. AYE!!!

Announcements – Convergence next Saturday at The Yank, Christmas Party at Lewis Farm, Beer Ruck Dec 9th @ 11:30, Beer Mile on Dec 30th

Prayer Requests – Jackson Hall, Turtleman, Montana’s recovery, Jackson Curti (bone marrow need), students to finish school well

Apparently, we rucked and I didn’t do a backblast , so here is a catchup.

We rucked with I think (4) guys. No one else claimed it, so….