AO: The Burn
Q: HuggyBear ,
PAX: Denny’s, Change Order (19/90), HuggyBear
FNGs: None
COUNT: 3
CONDITIONS: Pollen
WARMUP: SSH, WP, IMPW,
THE THANG:
H – Hand Release Merkins
👉 35 reps → 🏃 Run
Message:
“Not long ago, HuggyBear was just showing up to life… going through the motions. No push, no challenge. But he kept showing up here—and that’s where it started.”
U – Updowns
👉 35 reps → 🏃 Run
Message:
“Life has ups and downs—but the difference now? He doesn’t stay down. And neither do you. That’s what this group does—we pick each other up.”
G – Goblet Squats
👉 35 reps → 🏃 Run
Message:
“Strength isn’t built alone. Every rep, every morning, every suck-fest—there’s a guy next to you pushing you to go lower and stand back up stronger.”
G – Gas Pumps (Flutter Kicks)
👉 35 reps → 🏃 Run
Message:
“Core of this thing isn’t fitness—it’s accountability. You don’t skip because someone will notice. That matters more than we say out loud.”
Y – Yankee Pushups (Wide Merkins)
👉 35 reps → 🏃 Run
Message:
“We all come from different places, different backgrounds—but we widen the circle. No one here is doing this alone anymore.”
B – Big Boy Sit-ups
👉 35 reps → 🏃 Run
Message:
“Being a ‘sad clown’ doesn’t mean weakness—it means you hadn’t found your people yet. Now look around—you’ve got them.”
E – Elevated Lunges
👉 35 reps → 🏃 Run
Message:
“One step at a time—that’s how change happens. HuggyBear didn’t flip a switch. He just kept stepping forward… and so do we.”
A – American Hammers
👉 35 reps → 🏃 Run
Message:
“This group will hit you with truth, push you when you need it, and hold you accountable. That’s love—F3 style.”
R – Ranger Merkins
👉 35 reps → 🏃 Final Run
Message (bring it home):
“HuggyBear isn’t a sad clown anymore. He’s a leader, a brother, and a man other guys can count on. And every one of you has played a part in that.”
MARY: y
ANNOUNCEMENTS: Covington Region
COT: PAX, Change Order (19/90) BIL and Neice travel to Guatemala
Q: HuggyBear ,
PAX: Denny’s, Change Order (19/90), HuggyBear
FNGs: None
COUNT: 3
CONDITIONS: Pollen
WARMUP: SSH, WP, IMPW,
THE THANG:
H – Hand Release Merkins
👉 35 reps → 🏃 Run
Message:
“Not long ago, HuggyBear was just showing up to life… going through the motions. No push, no challenge. But he kept showing up here—and that’s where it started.”
U – Updowns
👉 35 reps → 🏃 Run
Message:
“Life has ups and downs—but the difference now? He doesn’t stay down. And neither do you. That’s what this group does—we pick each other up.”
G – Goblet Squats
👉 35 reps → 🏃 Run
Message:
“Strength isn’t built alone. Every rep, every morning, every suck-fest—there’s a guy next to you pushing you to go lower and stand back up stronger.”
G – Gas Pumps (Flutter Kicks)
👉 35 reps → 🏃 Run
Message:
“Core of this thing isn’t fitness—it’s accountability. You don’t skip because someone will notice. That matters more than we say out loud.”
Y – Yankee Pushups (Wide Merkins)
👉 35 reps → 🏃 Run
Message:
“We all come from different places, different backgrounds—but we widen the circle. No one here is doing this alone anymore.”
B – Big Boy Sit-ups
👉 35 reps → 🏃 Run
Message:
“Being a ‘sad clown’ doesn’t mean weakness—it means you hadn’t found your people yet. Now look around—you’ve got them.”
E – Elevated Lunges
👉 35 reps → 🏃 Run
Message:
“One step at a time—that’s how change happens. HuggyBear didn’t flip a switch. He just kept stepping forward… and so do we.”
A – American Hammers
👉 35 reps → 🏃 Run
Message:
“This group will hit you with truth, push you when you need it, and hold you accountable. That’s love—F3 style.”
R – Ranger Merkins
👉 35 reps → 🏃 Final Run
Message (bring it home):
“HuggyBear isn’t a sad clown anymore. He’s a leader, a brother, and a man other guys can count on. And every one of you has played a part in that.”
MARY: y
ANNOUNCEMENTS: Covington Region
COT: PAX, Change Order (19/90) BIL and Neice travel to Guatemala