Day: December 28, 2023
Bandit and I rucked without weight packs past feral cats discussing the reverse Linus.
aye
Block party with Sarlacc:
Short warmup. Grab a coupon.
Use light poles and cones to entrance of park.
The Thang:
Start at first light pole with 10 curls, 10 kettle bell swings, drop block and run to next pole/cone, do 10 V ups, run back to block and rifle carry to next pole/cone. Rinse and repeat to last pole, total of 15.
3 rounds of Cherry pickers, Pledge.
Partner up for booyah merkins 5 rounds.
Time to head back.
At each pole/cone 10 block chest press on the ground.
COT
Many requests.
Sarlacc Out
Disclaimer: Not a professional, but we will not move to fast or too far that you will not be able to keep up. Work in between will be done with my count or a count of others who are called on. Work hard for them. Stay with the group in cadence. We will not go so fast where anyone gets left behind.
Warm Up
SSHx15,
Grass Pickers x10IC
ROL/LOR
MNC x15IC
Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)
Pledge
Mosey to the bottom lot to finish the warm up
Line up at the bottom. When one pax does the timer work, the rest will do the exercises. We go thru the list until we have done a loop. Change timer work and continue.
- Merkins
- Squats
- Leg lifts
- CDDs
- Burpees
- Situps
- Diamond/ranger merkins
- Split squats
- Flutter kicks
- Calf raises
Timer: Sled push up to top or marked spot and back down, farmer carry (walk), bear crawl across lot with medicine ball
Disclaimer: Westside started and went all the way to the end. After seeing his struggle with the sled on the asphalt, we Omaha’d to half way. We only got halfway thru the farmer carry before we had to call it.
Triple nickel if time with Mike Tysons and Sissy squats was done after the first set and everyone got thru the sled push.
Mosey back to start for a round of 10 French Fries IC and 20 LBCs IC.
Announcements: Convergence 1/1/24 @ Martha Rivers (Bring a coupon, clothes for Rice/Beans and park at Pelicans if park isn’t open), Beer mile 12/30 at 10:30am in Cramer Woods if Sargento is healthy.
TAP: Lots of illnesses (flu, etc.), Medicine Woman, Broke, Slaw, Gumby, Jackson Hall said his first words in a long time so that’s a praise, traveling mercies, Balljoint, Turtleman
Name-O-Rama
I didnt get to mention any of these, but here they are for your entertainment:
Chuck Norris’s car doesn’t run on gas, it runs on respect
Chuck Norris Drinks coffee black, without water
Chuck Norris Doesn’t eat honey, he chews on bees
Chuck Norris Passed his driving test…..on foot
Chuck Norris Can slam revolving doors
Chuck Norris Had Covid 19 once, covid 19 had to go into quarantine
Chuck Norris Can make sticks by rubbing two fires together
Chuck Norris Doesn’t use the periodic table, the only element he uses is the element of surprise