WARMUP: SSH, Stretching
THE THANG: elevens up and down two sets of hills. Monkey humpers, jump squats, Merkins, CDDs, hit up the pull up bars and also did some bench work dips and irkins
MARY: yes
ANNOUNCEMENTS:
COT: prayers
Walmart Route
WARMUP:
Some SSHs, Windmills, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan nightclubs and then a short mosey with the bells to the front loop
THE THANG:
Escalating cumulative ladder with a lap between each set:
1 Arm Swing (10 each arm)
Flutter + Press
Clean + Press (10 each arm)
Man Makers
Curl
Squat
Merkins on Bell (5 each arm)
Overhead Press (10 each arm)
American Hammer
Chest Press (10 each arm)
Example of action:
Swings + Lap
Flutters, Swings + Lap
Cleans, Flutters, Swings + Lap
Etc
I think Tressel led us and he was through the OH Press I believe. As always, fun was had by all.
MARY: About 45 seconds of LBC’s to get to 0600
So, https://f3thefort.com/2020/01/17/black-diamond-at-the-one-word-convergence/, because they guy would lay ridiculous beatdowns. And there’s just no need to reinvent the wheel. It’s already round and works really well (that’s also my Naked Man Moleskin). Plus that’s part of why we write the backblasts!
WARMUP: Yes, did that. Cha Ching didn’t, and I needed more warm-up. If you can’t do it, don’t Q it! FTC showed up late; so, he missed it.
THE THANG:
Cha Ching warmup:
EMOM
min 1 – 20 burpees (this was hard, counted them in cadence)
min 2 – 30 jumping lunges
min 3 – 40 penguins
min 4 – 50 carolina dry docks
min 5 – 60 side straddle hops
then we mosey a bit
did some peruvian mountain climbers and bulgarian split squats on a bench
mosey some more
bear crawl a bit
That’s when we hit the Jack Webb:
1 Mack Tar Jai
4 Jump Squats
got to 7/28, then moseyed to pull up bars
Hung on the bars for a while
Did some knee ups
Did some super slow pull ups
Got close to COT and finished the Jack Webb set
Then we had 6 minutes left, so we did the Cha Ching EMOM “warm up” sequence again. It was rough
MARY: Last Call called flutters in cadence for the first time.
ANNOUNCEMENTS: https://mailchi.mp/02213eb80972/lorrorq9g6-13583069
COT: Was held
We gathered strong for a kettlebell celebration
WARMUP: Happy Hour led
THE THANG:
Airborne had 10 minutes of EMOM
ran a lap
Band Camp had 10 minutes of EMOM (Free Smells splashed a little root beer cause he’s 19)
ran a lap
BOB had 10 minutes of EMOM
MARY: Airborne close with his hip extravaganza
ANNOUNCEMENTS: Grateful Longshanks kicked this AO off 9 years ago. Missed Uhaul being there, but otherwise we had all the former site Qs present
COT: Was held
Coffeeteria with Popppins leading afterwards.
Thanks Happy Hour for the push to celebrate!
WARMUP: SSH, KB Plank pull over, swings, Merkins, Mnt climbers, Jump squats
THE THANG: 4 corners at the main parking lot. Each corner has 2 exercises, plus one more exercise (5 men makers) along the longer side of the square. First lap mode of transportation is: short side murder bunnies, longs side, Around the World. Second lap mode of transportation, short side, Lunger, long side overhear press.
Corner 1: 15 KB swings + 15 Cleans
Corner 2: 15 KB Big Boys + 15 AH (each side)
Corner 3: 15 KB Halo + 15 Triceps Ext.
Corner 4: 15 Goblet Squats + 15 dead lifts
Back to COT walking with Curls and Overhead presses.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: 3.4 miles down to Gold Hill Elementary and up the back hill towards Walmart. Turn around and take a more scenic route back.
MARY:
ANNOUNCEMENTS: Christmas party, golf tournament
COT: prayers for my M and for me to remember that I need to focus on serving her through recovery and maybe even after.
WARMUP: basically warmup with some broga
THE THANG: moseyed To a hill for 11’s, back to COT for a board of Pain. Three rounds of five exercises and 3@ Reps each
MARY: we did do push ups to every time black Betty was said in the song
ANNOUNCEMENTS: <@UJKGM3VKJ> is now the official Form Police & Back blast Police
COT:
Slow mosey until Skate or Die could catch up. Came in hot. Shuffles, karaoke, high knees, heels to butt, SSH, MNC, Windmills. 15 Derkins in cadence, 20 step ups on benches single count. Bear crawl around the benches.
Mosey to hill where Cindy lives
10 – man makers
10 – curls
20 – flutter press
20 – dips
10 – Cindy swings
Run down hill and back
5 pull ups
Rinse and repeat 3 times
7’s LBC’s and hello Dollie’s
WARMUP: SSH x 24 IC, MNC x 24 IC, Windmills x 8 IC, Imp-Squat-Walkers x8 IC, Hillbilly Walkers x 24 IC
Plank Series (8 count holds once in position): Straight, Right, Left, Straight, So.Gentleman, No. Agressor
Finish w/ “John Hancocks”
THE THANG: Mosey to stairway & on up
24 dips on bench, 12 Irkins, 12 Dirkins
Down stairs, mosey to Picnic Tables, repeat 24/12/12
Over to Pavement track – Parnter Dora (1 moseys a lap/other exercises)
50 Plank-Jack Merkins
100 Am. Hammers
150 Get-up/Stand-ups
200 LBC’s
250 Gas Pumpers (where we cut it for Mary)
MARY: Hello Dolly x 24 IC, Heel Taps x 24 IC, Hello Rosalita x 24 IC, Freddy Mercury, Some other Bitcoin punishment I forgot
ANNOUNCEMENTS: Iron Pax, other stuff in newsletter
COT: Prayers for the recently departed (JCruise friend Tom) and being mindful/present when with family despite distractions