FNGs: None
Warm Up: GM and other exercises
The Workout:
Grab a coupon – KB, Slam Ball or Dumbbell
3 rounds of each, 7 reps
Circuit 1: Curls, Triceps, Rows, WB, Squat, DL, GP
Circuit 2: Step Ups, Bulgarian Leg Squats, Kevin Harts
Circuit 3: Irkins & Dips
Circuit 4: Inverted Rows
Mary: Some stretches and around the circle abs
Announcements: Check 3rd F
Prayers for our Nation.
7-11. Eleven PAX celebrated my 7 year F3 Anniversary. The number 7 was in play with
Warm-up: SSH, GM, Arm Circles, Mosey to The Block parking garage.
Workout:
Two rounds
Partnered up: One partner 7 count Inverted Rows, Carolina Dry Docks, Prisoner Squats – rinse and repeat, while other partner ran a lap.
Mosey to amphitheater: Same deal two rounds with Derkins, Dips, Step Ups/Box Jumps
Together 2 rounds Peoples Chair, BTTW
Mosey to Ballantine: 7s with Pistol Squats & Burpees up and down the hill
Mary: During Mary each PAX shared how they got involved with F3.
Prayers for PAX looking for work and recovery from illness or injury.
9/9/2025
FNGs: None
Warm Up: SSH, GM, Arm Circles
Grabbed a coupon (weight or kettlebell) and moseyed to the rock / restroom area
The Workout: Worked our way up the ladder in reverse: P, U-P, M-U-P, etc. ; 7 count each exercise for my 7 years with F3 (9/8/2018)
Plank Hold
Upright Rows
Merkin
Pumpkin Press (OHP or WB)
Kevin Harts
Imperial Walkers
Neutral grip Curls
Swings (KB)
Pull Ups
Irkins
Cocaine Bear Crawl
Earl Fonda
Mary: Didn’t quite make our way back up the final ladder. Finished with Earl Fonda and one last Cocain Bear Crawl
Announcements: Check 3rd F for volunteer opportunities.
Wednesday night, 9/10/2025
FNGs: None
Warm Up: Mosey to Amphitheater with coupon (KB or weight)
The Workout: Worked our way up the letter, P, P-U, P-U-M, etc.
Finisher: 2 rounds w coupon , 10x curls, triceps, rows, wonder bras
Prayer: Our Nation
FNGs: None
Warm Up: SSH, Burpees, GM, Arm Circles, IW, HB, Merkins.
The Workout: PAX counted off by 2s. 1s started with KBs. 2s with bootcamp
KB Workout: Tabata 45 second work; 15 second rest: Swings, Lunge with Twist, Thrusters, Snatch, Single Arm Row. Farmer Carry. Rinse and repeat.
Bootcamp: Mosey to the fence, ascending testicles not on each rail, mosey to the grassy corner for nine Turkish get ups while description was given. Partner up, catch me if you can with partner one running backwards and partner to doing nine mercans and nine squats and then catching partner one
Mary: Popcorn each PAX, except M4LIFE who was disappointed and tried to make us do Absolutions after time expired.
Announcements: Volunteer HollyFest
T-Claps (Recognition): Pumpkin Spice 7 years; Pikachu 9 years.
Prayer: For our Nation
FNGs: None
Warm Up:
Choose your coupon (sandbag) of choice, PAX were warned they would be traveling and there will be no rotation.
GM, Daisy Pickers, WMH, SFAC
The Workout:
Head to the top of Ole Red for first of 5 Stations, working your way down to the abyss and back up:
5 – Sandbag Burpees
10 – Clean & Jerk
15 – Squats
20 – Merkins
25 – Dead Lifts
Mary: Just enough time for a quick stretch
Announcements:
None
T-Claps (Recognition):
@Breach for hosting a great event on Saturday for a good cause with the 9/11 Heroes Run/Ruck 5K for the Travis Manion Foundation.
Prayer:
Safe Travel, Health, and Smart Choices for my daughter and Mother.
FNGs: None
Warm Up: 0.5 mile mosey, POPEYE punches, etc.
The Workout:
Circuit workout – 45 seconds on/15 seconds off – 4 rounds
Mary: LSF, Scissors, Reverse Plank knee tucks, Mountain climbers, Pickle Pounders, stretch for 2 min.