THE SCENE: Chilly F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Mosey to the Tennis Courts and back THA-THANG:
Zachary Tellier WOD – Modify up w/ CMU
10 Burpees
25 Merkins
50 Lunges
100 BBS
150 Squats
5 rounds total, start with just Burpees and then add next exercise for each round. Ex. Round 3 is Burpees, Merkins and Lunges.
Flutters & Colt 45’s to finish
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Honoring this hero brings a great feeling of thankfulness. No matter if everything is going perfectly or not, I can absolutely be thankful for all the life I get to live.
THE SCENE: Dark and Rainy F3 WELCOME & DISCLAIMER:Not a professional. First timer. WARM-O-RAMA: Learned how to count with SSHs IC and did some Cherry Pickers IC for good measure. THA-THANG:
Mosey to the base of the Matterhorn. 10 burpees. Pointed out stop line for the run. Mosey to Pavillion for Billy Madison Self-Study. Run from Pavillion to the base of Matterhorn and back. On return to the Pavillion, perform first exercise, then keep adding exercises with each subsequent lap.
Burpees x 10
American Hammer x 10
Merkins x 10
Box Cutter x 10
Flutter Kicks x 10
Star jacks x 10
Plank jacks x 10
Carolina Dry Docks x 10
Big Boy Crunches x 10
Diamond Merkins x 10
Mosey back to Dog Pound.
MARY:
More Merkins and some planks
COUNT-OFF & NAME-O-RAMA
14 HIMs CIRCLE OF TRUST/BOM:
Carry one another’s burdens. MOLESKIN:
Prayers for those struggling with addiction. ANNOUNCEMENTS:
Brolympics coming up
THE SCENE: Sweater weather F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x 5
THA-THANG:
I lost a bet to Mayberry and the wager was a $5 box from Taco Bell. So I thought it would be fun to work off those calories as a PAX. After extensive research on how many calories we really burn during exercise – it’s not that many. So we had to partner up to burn those total calories. A $5 box includes two Tacos and a Cheddar Cheese Chalupa.
1st Taco – 170 calories
Dora 1, 2, 3 across the short side of the hockey rink
Toasted Cheddar Chalupa – 450 calories
20 Burpees – run a lap around the track
Rinse and Repeat x3
2nd Taco – Tabata Taco
20 second Air Squat
10 second rest
45 second CMU Swing
10 second rest
20 second Merlin
10 second rest
45 second Thrusters
Rinse and repeat x 3
While listening to Kenny’s Greatest Hits!
* Workout did not include optional soda.
MARY:
N/A COUNT-OFF & NAME-O-RAMA
15 HIMs incl. 1 FNG CIRCLE OF TRUST/BOM:
Today we read some excerpts from the Q Source about our choice to take the Daily Red Pill and commit to being a Pro! Then asked ourselves – what would it look like if I were completely sold out for F3?
I had to bust out my Jocko voice to get the men moving, apparently I was struggling with giving good direction today. Wagon Wheel brought the FNG “ExciteBike”, Aladdin said he was invigorated and nobody wanted to eat Tacos today… It is strange that we had a Taco Bell themed workout and Swirlie was nowhere to be seen. Hope he’s okay.
ANNOUNCEMENTS:
Brolympics II – order a shirt if you want one
Prayers for families and friends going through struggles and illnesses.
THE SCENE: Another beautiful morning, cool and clear F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSHs, plank pointers, squats THA-THANG:
CMU carry to parking lot big island. Do some presses, OH carry and curls on the way.
Carry 1 CMU on a speed walk. At cone, Run back to previous cone and back w/o CMU then do exercise. Pick up CMU speed walk to next cone and repeat. Exercises are:
15. Merkins
20 OH presses w/CMU
20 jump squats
20 plank pointers
20 dry docks
20 curl/press
20 plank over CMUs (each side is 1)
20 SSH
20 “bench presses” w/CMU
20 tri presses
run a full lap around after completing each round
REPEAT till time ends
MARY:
Flutter Kicks and a creative circle of pain Merkins
COUNT-OFF & NAME-O-RAMA
9 PAX CIRCLE OF TRUST/BOM:
“But at the beginning of creation God ‘made them male and female.’ ‘For this reason a man will leave his father and mother and be united to his wife, and the two will become one flesh.’ So they are no longer two, but one flesh. Therefore what God has joined together, let no one separate.””
Mark 10:6-9
let your wife know you are one. MOLESKIN:
great morning, great weather. Wax job came up with the topper for ring of fire merkins. The “real Superman” doing a merkin and on way up putting your arms and legs off the ground.
THE SCENE: Sticky and Dark F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Stretch it out THA-THANG:
During the IPC I heard the guys talk about Hero WOD’s and got curious. Thought that would be great to inject into our RAW Routine. This workout is to honor Navy Seal Chris Kyle – 3 Rounds is to remember his M & 2–2.0’s, 4 moves to honor his 4 tours in Iraq and 160 total reps per round for his 160 confirmed kills. We did all weighted exercises w/ a CMU
3 Rounds
40 KB Swings (CMU)
40 Box Jumps
40 Thrusters (CMU)
40 Decline Merkins
This was a torcher and went relatively fast. So, to cash out:
20,20,20 Squats, Merkins, BBS
20,20,20 CMU Merkins, CMU Am Hammers, 4 ct Mountain Climbers
10,10,10 CMU Merkins, CMU Am Hammers, 4 ct Mountain Climbers (Old School for Tweet-E)
MARY:
See Above COUNT-OFF & NAME-O-RAMA
We are the 3 best friends that anyone could have
CIRCLE OF TRUST/BOM:
Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.
The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.
MOLESKIN:
The workout was short and sweet. Pretty sure the guy in the van may be living there in the parking lot. We had to do the BOM up front so the Q could get out of there and participate in “Walk to School” day. ANNOUNCEMENTS:
Check Calendar
