Kettlebell Tabata

2023-07-11Leave a comment

QIC: Cubbie
When: 2023-07-10
Pax: Band Camp, Change Order, Cohiba, Cubbie, Cyclops, JWOW, Lighthouse, NakedAndAfraid, Peabody, Rebound, Sprocket, SugarBug, Tracker, Uhaul
Posted In: The Armory

WARMUP:

SSH
Imperial Walker
Hillbilly Walker
Low slow Squat
Moroccan Night Clubs
Shoulder Taps

THE THANG: go to 3 different areas (repeat twice-ish) for Tabata Kettlebell workout. Do as a group.

Mumblechatter was strong with drawing penne’s during financial review mtgs, 14th amendment, number of Sugarbug’s kids, and YHC not knowing the difference between the imperial and hillbilly walker

Area 1:
Swings
Curls
Flutter w/ Bell high
Single arm Deadlift
Shoulder Press

Area 2:
Turkish Get-Ups
Goblet Squats
Triceps
American Hammers
KB merkins

Area 3:
Deck Squats
Rows
Calf Raises
Side Lunges
Chest press on your 6

COT: prayers for Cohiba’s family travel, patience, wisdom, trusting God

TClap |

The Badger DGAF…

2023-07-11Leave a comment

QIC: darkhelmet
When: 2023-07-10
Pax: chickenhawk, Clickbait, darkhelmet, Gemini, HarryCarry, Mark Twain, Portal, Saw Dust, Tang
Posted In: Honey Badger

WARMUP: Limited

THE THANG:
Bradley WOD:
– 10 pullups
– Run 100M
– 10 burpees
– Run back 100M
This is one round. Do 10 rounds.

Coffland WOD:
– Cumulative 6-minute dead hang
– Each time you drop, you run 800M and do 30 merkins
Continue until you hit 6 minutes of cumulative hang.
We only got to about 3 minutes of cumulative hanging for the strong until we ran out of time.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

TClap |

Four Corners & a Burpee!!

2023-07-11Leave a comment

QIC: Boogie Down
When: 2023-07-11
Pax: Anchorman, Bitcoin, Boogie Down, Cornerstone, Dixie, Dojo, fishstix, Saw Dust, Spike, Triple Lindy, Twister
Posted In: The Ballroom

WARMUP: Abe Vigoda, Cherry Pickers, Flying Squirrels, Imperial Squat Walkers, The Drill Instructor,
THE THANG: Four Corners on the Football field, 50yd line and end zone, pick a card, do the Thang, run, nur, karaoke, side shuffle to each corner. The 400m run around the track was a crowd pleaser. One burpee in the middle of the field in between sets thanks to @Twister who was pumped up to an ‘80s rockin’ soundtrack of Boston, Christopher Cross’ Ride Like the Wind, The Cars, Led Zeppelin, Van Halen. Indian run back to COT.
MARY: Box Cutters, Flutters, LBCs
ANNOUNCEMENTS: Black Flag workout, 08/04 Convergence @ PKMS, Shovel Handoff
COT: Prayers for @Cornerstone’s neighbors

TClap |

RuckCoaster

2023-07-11Leave a comment

QIC: Grinder
When: 2023-07-11
Pax: Cicada, Grinder, Mainframe, Sprocket
Posted In: Currahee

WARMUP:
– SSH / CP / IW / WM
– mosey to amphitheater
THE THANG:
– modified suicides with 10/20/30/40/50 reps each
– 5x man-makers every 5 minutes as break
– squats / mountain climbers / plank jacks / standing side crunches
MARY:
– mosey back to COT / Airborne hip exercise
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

TClap |

Embrace the ISH

2023-07-10Leave a comment

QIC: Barry Manilow
When: 2023-07-08
Pax: Barry Manilow, Bass-o-matic, Beaker, Cyclops, Esso, Fogerty, Jon Coffin (F3 Atticus), Mainframe, Maximus, Minuteman, Ölaf, Pusher, Rebel, Sasquatch, Straight Up, Twister, Vuvuzela, Wegmans
Posted In: 6at6

Not ISH: Trails, Rucking, Road, all miles were complete.
ISH: the count, the start, the end

Looks like we made it,

Barry Manilow

TClap |

Options at Flight Plan

2023-07-10Leave a comment

QIC: Maximus
When: 2023-07-10
Pax: Anchorman, Assassin, Backdraft, Barry Manilow, Jekyll, Joe Lyons (F3 Long Duck), Maximus, oldbay, sirtophamhat, Twister, Wegmans, WWL
Posted In: Flight Plan

WARMUP: Route explanations
THE THANG:
Option 1: WalMart loop
Option 2: 4 miler through Baxter with a few hills
Option 3: 5 miler through Baxter with a few hills
MARY: Nope-It’s a running AO
ANNOUNCEMENTS: HIM camp, Litter pickup
COT: Had to be there.

TClap |

1 Hr Warm-up

2023-07-10Leave a comment

QIC: Mark Nestel
When: 2023-07-10
Pax: fishstix, Mark Nestel, skipper, Tootie
Posted In: Alcatraz

Change Order filled in for the schedule d Q. Initially, he said he would take the warm-up, but kept on going. We hit the pull up bars and went up and down the hills several times. Finished off with some boulder exercises. No bees present.

TClap |

3rd Quarter Adopt A Highway

2023-07-09Leave a comment

QIC: Fogerty
When: 2023-07-22
Pax: Fogerty
Posted In: adopt a highway, Pre-Blast

Come Join your brothers for some fellowship.
Harris Street Park – across from Jackson St.
Arrival 745am ish
Departure 8am ish
Wrap up – 9:30am ish
3rd Quarter Adopt-a-Highway litter pickup
All welcome – Friends/Family/2.0s/FNGs
All supplies provided!
Gloves ( free to keep), Garbage Bags, Pick up Sticks, Safety Vests.
We need a minimum of 10 Pax, as we will split into 2 groups.
One group heads South, One group heads north. 1 mile out and 1 mile back.
We pick up facing traffic, then cross over and come back to Harris St.
Weather permitting. Safety First.
DM Fogerty w questions.

TClap |

Failure is not an option

2023-07-08Leave a comment

QIC: Poppins
When: 2023-07-08
Pax: chickenhawk, Cousin Eddie, Drop Thrill, Grout, HarryCarry, Italian Job, JWOW, Poppins, Powderpuff, Ruby Slippers, Shield
Posted In: Ring of Fire

WARMUP:

Light stretching exercises, windmills, , MNC, plank, yoga stretches, merkins.
THE THANG: 64 burpees, 8 at a time and run across field each time, crosswise not lengthwise

Death by,

Merkins….

Start with 3, add 3 every 30 secs for 3 rounds, then add 3 per minute until failure… FNG got to 30!

I started my testimonial… beginning of life to my rock bottom.

Then we moseyed behind ROTC, did a dead hang to failure

Then we did a Dora with 50 pull-ups, 100 overhead presses with Cindy then 200 curls with Cindy, we almost finished…

MARY:
No time but I shared the rest of my testimony. God had a plan for me and He has one for you too!
ANNOUNCEMENTS: newsletter
COT: yes

TClap |

welcome to the VA bobber

2023-07-08Leave a comment

QIC: Bobber
When: 2023-07-03
Pax: Bobber, Ölaf
Posted In: virile agitur

WARMUP: preruck with Slash
THE THANG: chase after the STL crew while ruck shuffling. Take a “shortcut” through the trails for a tour of the AO
MARY: didn’t see her.
ANNOUNCEMENTS:
COT:

TClap |