Warmup (OYO)(SC) 50 SSH 25 Hill Bill 50 Mountain Climbers 20 Merkins 20 CDD 7 Jump squats Bear crawl 20ft or 20 SSH Merkins The workout now Jack web 1:4 ratio total: 78 burpees & 264 over head claps. If you don’t like burpees modify to Bomb Jack’s Burpee or man makers : over head […]
https://zoom.us/rec/share/4e1LK-Co-VlOGK-Owhn4WLQ-PcPpeaa8h3QZrvUIy07ey0XyDHUh6FfshntqsojI Tried something new today with the digital WOD (video linked above). Here’s what we did: The Thang Round 1 50 Squats 40 WWII Situps 30 Merkins 20 Maktar Jais 10 Burpees Short Run Round 2 3 Minute Plank 30 Second Rest 2 Minute Plank 30 Second Rest 1 Minute Plank Short Run Round 3 […]
COP: All IC x 10 Side Straddle Hop, Moroccan Night Clubs, Merkans, Mountain climbers Stretch whatever you need, the goal today is to work the whole body a good bit. Each body part gets multiple rounds with increasing numbers. Mind your form because fatigue will try to rob your efforts. Start with a short mosey […]
Good morning brothers, I miss working out with you in person! I am looking forward to the time, Lord willing, that we will be able to push each other again. I think of my F3 brothers frequently, and I pray that each of you are doing well despite the various trials we may be experiencing. […]
Hello F3 brothers: Matthew 6:34: Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own. The above scripture is not a suggestion, but a command from our Lord Jesus Christ. During this difficult and troubling time, take it to heart. Lean on God and don’t […]
Romans 5:3-6, 8 Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us. For while we were […]
The Thang: 19 Reps for Covid-19 19 Merkins 19 Mtn Climbers 19 Shoulder Taps Plank 19 sec’s 19 Imperial Walkers 19 Squats 19 seconds AL Gore 19 Morocan Night Clubs 19 Shoulder Press 19 COUNT BREAK Rinse and Repeat and throw in a lap up and down your street between sets if desired. Aye! I […]
Grab a deck of cards and get after! Number cards = that many reps J=11 Q=12 K=13 A=14 Joker=200yd run Round 1 Hearts=merkins Spades=Bobby hurleys Clubs=squats Diamonds=LBC’s Round 2 Hearts= Makhtar N’Diayes Spades=jump squats Clubs=burpees Diamonds=American hammers Buckle down and get after!
Gentlemen, A note on digital workouts: It may soon be time for us to close down our AOs for a while in the face of the corona virus. Our president and the CDC have recommended that we do not gather in groups of 10 or more. However, we know that men suffering from depression are […]
It may come to pass in the next few weeks that we need to cancel our formal workouts in an attempt to slow the spread of the Corona virus. It is possible that some men are already not posting due to personal concerns or because they have family members that are classified as being at […]