FNG of the year is turning another year older. So like 25. He’s gonna Q a BeaKdown and there might be a special bday present for this HIM. Show to know!!!
Cohiba: Does Tomahawk Test mean you didn’t have a Q signed up???
Tomahawk Test
Series of exercises for time AMRAP. we track your reps on a sheet to see how you are progressing over time.
WARMUP: SSH, IW, squats, Rebel merkin, MNC
THE THANG: 3 stations were established with 3 exercises at each station all 15 reps.
1st station – Lot next to Loom at the short wall
Exercise Dips, Derkins, Step-ups
2nd Station – Church of God parking lot
Exercise – WAM, Squats, Monkey Humpers
3rd Station – Top of Hill parking Lot
Exercise – CDD, Flutters, Merkins
Circle back to the first station and repeat. The loop was .5 miles. We all got 3 laps in and ended back at station 1 for a shoulder burn. Exercises in cadence.
25 MNC
25 OH Claps
15 CDD
10 Diamond Merkins.
Back to COT for Mary
MARY: Flutters, LBC with Feet at 6”, American Hammer.
ANNOUNCEMENTS: several announcements with events coming up. Make sure to look at the newsletter.
COT: lifted up prayers for healing, illness, family and marriages.
WARMUP: layout the route backwards that what we done before
THE THANG: run to the schools, then Nims Valley, the back side of White Grove. Some ran 4.5, some ran over 5mi.
ANNOUNCEMENTS: Bethel, Shooting, Foundraisers
COT:prayers and prayces for families, specially kids.
WARMUP:
SSH IC x 20
MC IC x 20
A brief simulation of the “Annual Fun Run” mosey around the parking lot to arrive at the jet to be loaded.
THE THANG:
Simulate loading AIM-9M onto F-15 C/D x4
Simulate carrying captive AIM-9M training missile between locations
FunRun continued
KB: 2-hand curl, goblet squat, tricep extension x 10 IC while team member does merkins to match
FunRun continued
20 reps from randomizer x 3
FunRun continued
Next jet to be loaded
FunRun continued
KB: same exercises only second team member does BBSU
FunRun continued
20 reps from randomizer x 3
FunRun continued
Third jet loaded
Transport simulated middle to COT
FunRun continued
20 reps from randomizer x 3
MARY: Mary was that chick we met at the bar last night, who was still a 3 even with the beer goggles. No thank you!
ANNOUNCEMENTS: READ THE NEWSLETTER. Lots going on during this D2D fund raising season.
COT: Lofting up the Branch family, at my M’s larger church, who sent Louis home Saturday and will have a memorial service this Saturday.
WARMUP:
After a pseudo-disclaimer we took a nice
Mosey to Grace church
20 SSH
15 MNC
15 Seal Jacks
10 windmills
10 plank jacks
15 IW
15 HW
Stretching
For the main part of the workout I channeled my first ever WO I attended at the GC 3 years ago.
DORA
100 Merkins
200 squats
300 LBCs
50 diamond Merkins.
It was here where Slow Jams and I lamented our FFB teams and how terrible waivers has been lately.
Next we ran to the wall behind the Oil Express where we did 3 rounds of :
10 irkens
10 Dips
10 derkens
Then ran to the HT wall. All pax did a peoples chair then one pax would run to the other side of the alley and do 5 HR Merkins. We did this for 2x
Ran to the Bubbles and Bows Parking Lot
Did 15 Hammers 15 Flutters 15 BBS and 15 In and Outs.
Got to COT in time for 15 burpees.
Great work by all!
Thanks to Slow Jams for the call!!
WARMUP:
Hoist three 50# sandbags on your shoulders and mosey to the office.
THE THANG:
On this adventure, we exchanged the sandbags every 75 yards ( est. ) and rotated them from shoulders, to left shoulder, right shoulder, front shoulders, waist carry and bear hug carry.
1st stop: The office – all rotated twice through a 30 dead hang on chinup bar, dip hold, plank hold, and low squat hold with rucks on and/or holding the sandbags on our shoulders.
2nd Stop – we advanced into the middle earth of the mtn bike trail in front of Gold Hill Middle and stopped and dropped the bags at some benches and cycled through rounds of a 1/2 dip hold with right leg hold crunch, then decline 1/2 merkin hold, then 1/2 dip hold with left leg hold crunch and then another decline 1/2 merkin hold.
3rd stop – we practiced teamwork in moving the sandbags across the Gold Hill nile river system and scaled the Denali like and gravel based hill to the electrical substation. We each chose a very attractive tree for 20 low slow squat row tree humpers.
Olaf drew our eyes to his exquisite trail markers along the way salvaged from historical snow plow extractions from the road.
MARY:
n/a
ANNOUNCEMENTS: Thanksgiving convergence. Olaf travelling to Waxhaw on Black Friday to pontificate on the virtues of Q Source.
COT: Prayers for a safe Halloween!
WARMUP: Mosey to coffee shop on Dave Lyle for some broga and merkins and mountain climbers in cadence. Then mosey down towards Middle school.
THE THANG:
11s with imperial squat walkers and diamond merkins
every time you pass the gold hill school sign do 2 burpees
Summary:
4 miles – 55 ISW, 55 diamonds, 40 burpees, 20 merkins, 40 mtn climbers
strong work by all
WARMUP:
• Side Straddle Hops – 20
• Windmills- 10
• Imp Walkers – 10
• Merkins – 10 double
• Mtn Climbers – 10 double
THE THANG:
Indian Run through parking lot to the Covered breezeway: person in rear sprints up front:
• 5 clap jump burpees (Belchers?)
• Squat in a row, Each person does 2 burpees all the way down the line.
• 20 Step-ups OYO
• Dying Cockroaches – 10 double
• LBCs – 10 double
Mosey to the wall:
• Balls to the wall with counts
• Wall Sits – Arms out– Hold for 10 count
• Recite the F3 Mission
• Recite the F3 Credo
Mosey to Cafeteria tables:
Partner work with one person running to the 3rd lamp post while the other did the following. Then switch.
• Dips
• Derkins
• taint crushers (butt touch squats)
• incline merkins
• Carolina Dry dock till the 6 came in
Mosey to pull-up bars:
One partner runs the bottom of the parking lot hill and does 3 burpees while their partner does pull-ups AMRAP. Switch off 2X.
Mosey to the bottom parking lot:
• One partner runs the length of the parking lot and back while the other does merkins, LBCs, American hammers AMRAP. Switch off for each exercise.
• Flutters till the 6 came in.
• Overhead claps- 2 count 30X
Mosey back to the flag
MARY:
• Low slow squats
• Peter Parkers
• J-Los
• Indian Run around the parking lot
ANNOUNCEMENTS: Lots of 2nd F happenings. Read your news letter.
COT: Prayers for mental heath, People in need around the world, Family, and the kids that are trick or treating tonight.
Join us for the annual Thanksgiving Convergence at The Ranch! In addition to an unforgettable hour long beatdown including a ruck option, immediately after we will have fried Turkey and fried Oreos provided by Changeorder, Coffeteria will be provided by Uhaul and Poppins. Launchex is 0630. Earn that thanksgiving dinner and get some 2ndF before dealing with the in-laws. SYITG