Date: 2024-11-12
AO: thegeneral
Q: bogey
PAX: citrus, Flat Tire, Hobbyhorse, Ice Tea, Jenner, Spud, Summit, Coxswain, Robo, Roadhouse FNGs: None
COUNT: 11
WARMUP: SSH, HBs, MNCs, MPs, CPs, WMH, DownDog, Kobra Kai
THE THANG:
4 rounds of 3 exercises at 12-reps IC each, run and/or bearcrawl between each round.
Round 1
12 Merkins IC
12 Copperhead coupon squats IC
12 Blockees
Run a lap
Round 2
12 Merkin Jacks IC
12 Imperial Squat Walkers IC
12 Blockees
Mosey to 50, hold
Bearcrawl from 48-yd line to opposite endzone
Return mosey
Round 3
12 Knerkins/Chuck Norris IC
12 Monkey humpers IC
12 Blockees
Backpedal to opposite end zone
Mosey return
Round 4
12 T-Merkins IC
12 Copperhead coupon squats IC
12 Blockees
Lt. Get-ups (mashup of Lt. Dans and Prisoner Get-Ups) – Perform two leg lunges forward followed by a prisoner get up – to 48-yd line Bearcrawl back to start
MARY: Batwings – hold arms up until Recover
20x LBACs IC forward, 1x 10ct
20x LBACs IC reverse, 1x 10ct
20x Seal Claps IC, 1x 10ct
20x Overhead Claps IC, 1x 10ct
Recover
ANNOUNCEMENTS: The Grunt 2025
COT: YHC was away from F3 for a month. It was a tough month. YHCs middle child had a setback which took a toll on the family. This is not the first setback, but it wrecked YHC. For a month YHC had many sleepless nights and was missing all the components of F3. We all face struggles, and for those who pray, the tendency (including YHC’s) is to pray for the struggle to be taken away. YHC was reminded of the saying “Pray not for a lighter load, but for a stronger back.” In the gloom of F3 we are strengthening our backs physically, mentally, and emotionally. We are doing this so when we leave the field we can become better men for our families and our communities. The next time you face a struggle consider praying not for a lighter load, but for a stronger back. YHC thanked the men for coming out in the gloom. Great work men!
Tags: thegeneral, citrus, Flat Tire, Hobbyhorse, Ice Tea, Jenner, Spud, Summit, Coxswain, Robo, Roadhouse
F3 The Capital 