TB12 4-Square

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WARMUP: SSH, IW’s, CPickers, HWalkers all IC
THE THANG:
Appetizer:
– Buy-in: 5 Lt. Dan (
– OYO
– To end of lot: Cocaine Bear Crawls
– Every powder-lines x 2 merkin each…
– Cash out: 5 Lt. Dan

Salad:
Dribble and Pain
– PAX in a circle.
– 1 PAX dribbles the basketball around the circle while everyone else performs the following exercises:
– Round 1: Merkins
– Round 2: LBCs
– Round 3: Squats
– Round 4: Plank Hold
– Repeat w/ Wide Merkins, BBSU, LSSq, Rt. Plank
– Repeat w/ Diamonds, BBSU, SumoSq, Lt. Plank

Main course #1: Shot-clock 4-square (Basket-Ballz); sidewalk chalk to seal & # 2 spaces, timer. 1 min. On/20 sec. Off

– 4 pax play ES/MS style 4-square. If no one gets bumped in 1 min… #4 is OUT.
– Whoever is out moseys a lap before joining end of Queue
– Extra pax in Queue doing pain during 1-min & resting / shifting up during 20 seconds
– Queue stations go easiest to hardest (I.e. #1 in line does MNC)
– 1-MNC, 2-windmills,3-Imp.Walkers, 4-LSSquats

MARY: Hello Ladies- IC… then Pax choice
ANNOUNCEMENTS: Christmas Party, Convergence, Newsletter (read it!)
COT: Held, prayers for recovery & mercy while dealing with grief… among others

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That’s not a donut CB

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Rain sucked. Did SSH and ran for cover where we stayed until the end. Sawdust had 2 25lb plates in his ride that we took advantage of for the duration.

Did a brief warmup and got right into it. 2 pax did exercises with plates while the rest did a mode of transport to end of carport with a 10 count exercise. Rotation fashion and did till we stopped.

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Pillars of Pain

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Lots of rain this week, but it didn’t prevent the three men from tackling a sandbag workout. We set our bags down for warm-ups (SSHs, IWs, WMs). Big lap around the field and back to the front of the school.
Sandbag exercises in cadence: overhead press, curl, merkins, calf raise. Lunge walk to last pillar. Squats, LBCs, bend over row.
Big lap again with bag.
With 10 minutes remaining, we attempted the pillars of pain: 1 man maker at each pillar adding 1 at the next pillar. We fell short of the goal, but provided some good ideas for <@UN3JKG18C> Q next week.

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Cool runnings

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THE THANG: some of us ran on the road – route was Munn Rd to Kingsley Park to 160. Roughly 1 mile loops. Encouraged PAX to go in opposite directions to encourage each other as we passed.
Most ran trails though.

ANNOUNCEMENTS: remember to do name-o-Rama next time…

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Soggy Day at the Golden Corral

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WARMUP:
After a quick disclaimer, we moseyed around the shovel flag, picked up Olaf who was running a bit late, and made our way to the First National Bank to get shelter under their drive-through.
THE THANG:
COP (all in double count cadence): SSH x 25, windmill x 10, imperial walker x 20, merkin x 10/hold/mountain climber x 20/hold/RAH-LAH (legs if you got it)/6″/hold/6″/hold, hello dolly x 20, jumping lunge x 15.

Line up on one side of the drive-thru for Jacob’s ladder. Bearcrawl to the end of the drive-thru, do 1-5 burpees, and then bear crawl or crawl bear back to the start (5 trips up/back total)
Line up for an Indian Run around the Harris Teeter shopping center, and return to the bank drive-through for the Airborne Killer Hip Routine.

Mosey to the sidewall of Harris Teeter for extended wall sits. We did a 60s, 75s, and 90s sit (crowd pleaser). Mosey back to the bank drive through for 6 min of Mary:

Freddie Mercury x 20, Box Cutter x 15, Big Boy sit up x 20, LBC x 20, Superman Hold x 3 Mosey back to the shovel flag for some light stretching and COT.

MARY: See above
ANNOUNCEMENTS: CRI run this Saturday, Dec 14. The F3 Christmas party is Saturday, Dec 21, and spots are still available.

COT: Praise for Olaf’s daughter celebrating her 8th birthday today. She was not expected to live long following her birth and is truly a miracle child! Praise for Half Shell’s son who received the Let Me Run Boy award for exemplifying the principals of LMR on his team. Well done, young man!

The rain held off for most of the workout, but we stayed undercover at the bank for most of it. I found I had a lot of extra time today so threw in the wall sits on the flay. When I checked my weinke after the workout, I realized I forgot to do a 2nd Jacob’s ladder (crabwalk/dips) that was planned after the Indian Run. Oh well, we got it done this morning and the Pax put out a great effort as usual. Well done, men!

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Pavement Spa

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Eight men showed up this morning for the party. Quick disclaimer, few steps back, warm-ups (SSHs, IWs, WMs).
Next, we moseyed to the Pharma. Plank exercises, merkins, Peter Parker, Wide Arm Merkins, Parker Peter, 6 inch hold.
We then made our way to the old Hardees parking lot. I thought it was repaved, but it was rough as sandpaper. Crab walk from one end to the other, stopping at each parking stripe for 10 LBCs. Back the other way, bear crawl with merkins at every stop. We were now soaking wet with bruised hands.
Jog to Unity church for a Dora (CDDs, Squats, Flutters), run to bottom of the hill and back.
We made our last stop at the Footloose AO. Keeping our same partners, Partner 1 ran to the end of the lot and back while Partner 2 bear crawled. Flipflop upon return.
Burpee lightpoles on the way back to COT
Few minutes of Mary at the flag.

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Rotating Bells of Pain

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It was a rainy morn at The Pit of Snakes and the pax were fired up. A quick warmup and we were on our way.

Thang:
There were three bells this morning where the pax rotated around. Two of the bells were on one side of the parking lot and the third was on the other.

The HIM with the two bells would do man makers, while the third pax was the timer and ran across the parking lot to the third bell, where a plethora of KB exercises awaited. The timer would do 10 reps of an exercise and run back to rotate with the other two pax.

10 KB Swings
10 OH Press
10 Figure 8s
10 Goblet Squats
10 Lunges
10 U Hauls
10 Curls
10 Scull Crushers
10 Flutters
10 Chest Presses

Back to COT for prayers and praises.

JWow

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Degenerates Only

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WARMUP: Imperial walker, hillbilly walker, high knees, low slow squats

THE THANG: tel:100-200-300
Big Boys, Incline merkins, Squats
Bear crawl to next bench, 10 step ups, bear crawl back, after 50 reps

MARY: ab burnout

ANNOUNCEMENTS: read your newsletter

COT: had to cut prayer short because of the rain and <@USBP08L1G> didn’t want to get wet

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