Author: McGruff

  • On your Marks, get Set, Go!

    10 strong competed at this morning’s Track & Field event

    WARMARAMA

    • Side straddle hops
    • Helicopters
    • Michael Phelps
    • Ukraine soldiers
    • Imperial Walkers
    • LBC
    • Merkins
    • Back stretches
    • Arm stretches 

    Thang #1

    2 MILE RELAY

    10 men spilt into teams of 2. 5 teams total. Each team had a Baton in hand 

    Partner 1 ran around the track while Partner 2 was crushing a round of exercises. Once the baton was passed, Partner 1 would crush the exercise. Repeat until each man ran a mile. 

    Exercise 1: Side straddle hops

    Exercise 2: Dips

    Exercise 3: Step ups

    Exercise 4: WW2

    Thang #2

    THE LONG JUMP

    We moseyed over to the Long Jump runway for 11s. Merkins and Jump Squats

    Thang #3

    TEAM SPRINTS (Teams of 2)

    Partner 1 Sprints across the Tennis court while Partner 2 is crushing out Copperhead Squats. Partner 1 tags in Partner 2. Repeat 3 times.

    We finished off with 2 rounds of Ring of Fire.

    It was all Gold metal winners today! I appreciate you fellas giving it your all today.

    Numbers, Names, Announcements and Prayer

    Make it a great day fellas!

  • Next Position

    It was a hot potato kind of day. Started with Honeymoon > Vagabond > McGruff

    WARMARAMA (Honeymoon)

    • Side straddle hops
    • Imperial Walkers
    • Ukrainian soldiers
    • LBCs
    • Merkins
    • Deaf man hangs
    • Leg stretches

    The Thang: 

    Up the Hill for a Triple Check (Honeymoon)

    • Partner 1: Carolina Drydocks
    • Partner 2: WW2
    • Partner 3: Runner

    Down the hill for a coupon Triple Check (Vagabond )

    • Partner 1: Slow burn Curls
    • Partner 2: Slow burn Skull Crushers
    • Partner 3: Runner

    Dealers Choice (McGruff)

    First man runs, next man picks the workout for the others

    Back up the hill for 5 Burpees

    Back down the hill for Jerkins and Ring of Fire. 

    Numbers, Names, Announcements and Prayer

    Make it a great day fellas!

  • Up for Grabs

    9 strong this beautiful morning at Timberwolf. With the Q still open, I grabbed it and ran with it 

    WARMARAMA

    • Side straddle hops
    • Michael Phelps
    • Arm circles
    • Imperial Walkers
    • LBCs
    • Merkins
    • Leg stretches
    • Arm stretches 

    The Thang:

    Indian Run (1 mile)

    Triple Check (across the field)

    • Partner 1: Dips
    • Partner 2: Step-ups
    • Partner 3: Runs

    11s (on the track)

    • WW2
    • Jump Squats

    Relay – 3 Teams (tennis courts) winners and losers got Burpees

    Numbers, Names, Announcements and Prayer

    Make it a great day fellas!

  • Dogs versus the Wolf

    WARMARAMA

    • Side Straddle Hops
    • Helicopters
    • Arm Circles
    • Ukraine Soldiers
    • Imperial Walkers
    • LBC
    • Merkins
    • A couple Stretches 

    The Thang:  Quadruple Triple Check

    Triple Check 1 

    • Partner 1: WW2
    • Partner 2: Jump Squats
    • Partner 3: Runner

    Mosey to Triple Check 2

    • Partner 1: Merkins
    • Partner 2: Monkey Humpers
    • Partner 3: Runner

    Mosey to Triple Check 3

    • Partner 1: Dips
    • Partner 2: Step ups
    • Partner 3: Runner

    Mosey to Triple Check 4

    • Partner 1: Copperhead squats
    • Partner 2: Side Straddle Hops
    • Partner 3: Runner

    Numbers, Names, Announcements and Prayer

    Make it a great day fellas!

  • All American Sports Day

    Nine men took the field to compete 

    Warmup: Started with 10 Cherry Pickers and then worked our way into several stretches…Back, Quads, Hamstring, Calf, Hip, you name it we stretched it. 

    Let the games begin..

    Kickoff Returns: Mosey to the 25 yard line of the football field for some Up/Downs. We did high knees until “Down” was called out, then the men hit the ground. When “Ball” was called we all ran back 75 yard kickoff returns. Repeat 5x

    6 Dingers & Extra innings: Mosey to the Baseball diamond for 6 home-runs. 

    1st Base: 10 Merkins

    2nd Base: 20 Monkey Humpers

    3rd Base: 30 Carolina Drydocks

    Homerun: 40 Squats 

    Repeat 6x

    3-Point Jumpers: Mosey to the basketball court. Worked on our 3-point jump shots! We ran from one side of the court to the other hitting jump shots (jump squats) from behind the arc. Repeat several times

    Stopped center court for an Ab ring of fire workout. Shout out to Nancy for getting it started

    Tennis Doubles: Mosey to the tennis courts. We shuffled to the left then right on the baseline then sprinted to the net. Repeat 10x

    Closed it with the longest minutes of Merkins

    Names, Numbers, COT

    This was my 2nd Q and it felt good. Shout out to vagabond for giving me the motivation and push I needed. F3 continues to make me a better man!!! 

  • Take a bite out of crime

    It was my first but not my last Q. Big shout out to the Satan’s Hill fellas that tapped me on the shoulder to VQ and supported me the whole time. Just another way F3 has makes me stronger

    Started with leg and back stretches

    Stayed on the ground for Freddie Mercurys and Flutter kicks (w/ 6″ hold Ups)

    Popped to our feet for SSHs, Imperial Walkers, Cherry Pickers and Small & Big arm circles.

    Lined up and started our Guardian (Indian) Run Cul-de-sac tour

    1st Sac: 20 Mericas at the Top, 20 more at the bottom and 20 back at the top.

    2nd Sac: 30 Squats at the top, 30 at the first sac, 30 at the second sac and 30 back at the top.

    3rd Sac: 5 Burpies at the Top, 5 at the first sac, 5 at the second sac and 5 back at the top.

    We moseyed our way back to home base with Dead Cockroaches. 4 sets of 15 at each corner on the way back.

    Finished up with a ring of fire of Mericas X2.

    (It was a total 3.3 miles of running)

    We circled up, Numberama, Namerama, and a Prayer to say Thank You!

    I’m so blessed to have F3!!!

    McGruff