Table for Two at Ad(Varsity)

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With the On again off again, cancelled, not cancelled morning at the Ad (varsity) the number of pax were limited which was fine as Shinguard is in training for his future Q (OYO).

The Thang:

Mosey to band parking lot for a little COP

  • Merkins (20)
  • SSH (20)
  • Squats (20)
  • LBC (20)
  • Mountain Climbers (20)

Mosey to the triangle at the top of the student parking lot for the “Triangle of Death”

3 rounds:

Round 1: 30 Merkins, 30 Squats, 30 LBCs and bear crawl to each station

Round  2: 20 Wide Armed Merkins, 20 Jumping Lunges, 20 big boy setups with Crab walk between stations

Round 3: 10 Diamond Merkins, 10 Jump Squats, 10 Ski jumps with lunges between stations

Short mosey to the wall of the annex/Gym.

Plate push the wall sit for 1 Min, Plate push then balls to the wall, Plate push

Mosey toward COT

End with some Mary and stretching

This morning was memorable, thank you to F3 for helping make it happen.

 

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Beyond- Freedom has never been easy.

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Always an Honor to Q. To be able to push men Beyond their comfort zone. To teach and be tought.  America has given me freedoms that most of the world can not even fathom. Freedom has been given to us all by the selfless acts of men and women willing to give themselves up so that we can live like other country.

We started with a disclaimer. Let all know who I was and checked to see if we had any FNGs. None present so made amentsl mental note to self that I need to work harder on bringingthis gift to other men in my reach. We took off with slow mosey that led into some dynamic movements Stopped for Pledge of Allegiance and then circled up. We warmed up to the acronym FREEDOM (Flutter kicks, Rosalita, empty wheelbarrow, Everests, donkey kicks, outlaws, and Mtn. Climbers) we than did 17 Merkins in cadence followed by 76 SSHs in cadence.
We moseydto drop off in front of school did the next 5 exercises followed by sprint Squat jumps, merkins, bomb jacks, CDDs, burppees 10 of each.
Mosey to small car circle. Get into discussion on true freedom and that is through Jesy=us CHrist. Q had found verses in bible that talked about freedom through him and matched it up with some good exercises. Fastest each round would get to read next verse. Here they are if you want to li=ook them up.Romans *:16- 10 jumpsquats. john 8:32 burpees- 1 peter 2:16-17- 10 grave diggers each side, 1 cort. 6:12 10 jumping lunges, 1 cort. 9:19 10 tony hawk burpees, Acts 13:39 10 bomb jacks, 2 cort. 3:17 15 squats, Psalm 119:45 20 CDDs, romans 6:6-7 20 merkins, gal. 5:1 10 hand release merkins, Gal. 5:13 20 Monkey Humpers, Psalm 118:5 20 flutter kicks. COT. Prayers, and Praises.
Thank You was an Honor.

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Ask and ye shall receive

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After the disclaimer, we started with a quick mosey around the parking lot to get the legs moving.  We then circled up for some stretching and warm-ups which included: SSH (x20), windmill (x10), merkins (x20), Superman overhead claps (x10), hillbilly walker (x10), downward dog and honeymooner, mountain climber (x10), Moroccan night club (x20).

Next we got right to it and headed over to the pull up bars per the “requirement” of 2 of the 3 Murph exercises incorporated into the workout.  We went with chin ups and squats.  The exercises went something like this:

  • 10 chin ups followed by 30 squats, then 10 burpees (we had to get some pushups in!)
  • 10 chin ups followed by 30 squats, then 9 burpees….
  • Repeat counting down to 6 burpees, then we got a quick break so we could run down the hill and then back up where we did LBCs while we waited for the six

Then we continued our fun with the following:

  • 10 Australian chin ups (partner up where partner holds the “chin-upper’s” legs horizontal while person doing chin-up is more doing a row to the bar) – swap partners, then do 10 one legged squats each leg, followed up with 10 calve raises (total of 30 “leg” exercises), then 5 burpees
  • Repeat counting down to 3 burpees
  • Last 2 reps were OYO on the bar with either knee to chest or chin ups, 30 squats or 10 one legged squat with calve raises, then 2 burpees
  • Repeat for last rep with 1 burpee at the end

Last was around the world Mary for 2 min, then back to COT for the usual wrap up.  Appreciated the opportunity for the “Ad”varsity leadership and had a fun time getting creative with the new format!

Aye – Shady

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A tradition unlike any other- Board of Pain 2018 Week 1

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10 Pax for Laces In (and a HAN SOLO runner) settled into what has become a summer tradition.  A pure suckfest of constant battering, no let up and U vs U.

The Thang:

Finish each exercise before moving on to the next.  In between, complete a recovery run.  Normally, distance is 1/4 mile.  today was shorter but will adjust next week.  Each week PAX (and returning PAX) work to better their accomplishments down the board.

F3 June week 1
The Challenge:
 Burpees – 100
 Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
 Ski Abs – 100
 Merkins – 100
 Deep Squats – 100
 LBCs – 200
 Carolina Dry Docks – 100 Cornhole(C)
 Russian Twists – 100 Atlas (C), Paul Bunyan(C)
 Mac Tar Jai– 100 Jekyll (75), Digiorno (60),CSPAN (39),Double D (30), Dark Helmet (1)
 Jump Squats – 100 Tesh (5)
 Mountain Climbers – 100 Fish Stix (37)
 Shoulder Raises – 200
 Mary Catherines – 100
 Hello Dolly – 200
 Wide Arm Merkins – 100
 Squat Jacks – 100
 Nippler– 100
 Burpees – 100

Got this work out from F3 Raleigh and brought to The Fort in summer of 2014.  At the time it was the toughest workout in the region and true #snotwoggler.  Since, our collective fitness level is up and PAX are constantly pushing themselves- there have been and are as hard or harder workouts but this badboy holds its own.  There was debate today as to the hardest part of the workout- getting through the physical and mental strain of opening with 100 straight burpees or everything else that follows once you have done them.  Either side of the fence you are on, there is no doubt you can pull huge accomplishment for your day as bit by bit you have completed a huge task by breaking into smaller ones.  Staying “in it” is the challenge.  “Trying” is the challenge.  “Stepping into the arena” is the challenge.  Embrace the suck and come out on the other side.  I hope I see the same guys there next week ready to push past week 1 results.  Additionally I want to see PAX join for week 2 that have both done it before and those that have never.  See you in the Gloom.

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And then there were 2 . . .

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I didn’t have high expectations based on the number of fireworks I saw and heard the night before. I picked up Jiffy’s Q and as always had a blast at F3, even if there were only 2 of us . . .

A special thanks is listed at the very bottom.

And this was just the WARM-UP . . .

PLENTY OF DYNAMIC STRETCHING:

Jog, High Knees, Butt Kickers, Toy Soldiers,, Lateral Shuffles , Lateral Lunges, Squats,

Alternating Forward Lunges, Tempo Merkins,

Single Leg Toe touches with other leg going back, Peter Pointers, Table Twists

The Thang:

Nasty 7s: 7 chin-ups from a deep position, 7 pull-ups from a half position with opposite grip, 7 full range pull-ups.

Daft Punk: 2 rounds

Dancing Bear with 2 Merkins

Daniel-Son

Empty Wheelbarrow

Laney Lu, Plank and Merkin

LBFCs: Little Baby Flutter Crunches

Low Country Crab

Iron Mikes

Inch Worm until exhausted

Groaners

Good morning Abbey: lay flat, move feet in and sit upright, then get up without touching the ground, then lower self back without using arms again (12 X)

Global Warming with extra tempo merkins, flutters, plank, Carolina Dry Docks, and others in-between

Hurpees: hand release burpees; increase # of hand releases up to 10;

Hydraulic Squat: Squat low, then right knee down to touch ground, then left now, then go back up in same direction as you came; do 10;

The Donatello

Tempo Merkin

*We will leave it to your imagination how many reps you think Sasquatch and I did of each of these exercises. (Can we say constant 45 minutes of moment?)*

8 minutes of Mary (0 rest):

Seated Ab Circles – 30 secs each direction; no rest between each

Twisting Pistons – 30 secs

Alligator Walks  60 secs;

Recliner Elbow to Knee Tucks – 30 secs

Slow LBC and Twist – 60 secs

Peter Parkers – 60 secs

Sprinter Peter Parkers – 60 secs

Elbow Planks with right arm/left arm high – 30 secs each

Regular Plank to the end – 30 secs

COT: Announcements; Prayer Requests


**A special thanks to Wegman’s for fartsacking today. 

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Ring of Fire and World Cup PKs at TheYard

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Seems like soupy weather is quite the norm these days, and the gloom at TheYard was no different.  11 pax posted, with one an FNG soon to be named “Airsoft”.  Following in the pattern of TheYards previous workout with Chickhawk and his 2.0 Shinguard (who were MIA this week), Hurler was tasked to take the warm-up, and also helped plan the weinke for the rest of the workout.

The Thang

Disclaimer was issued and Hurler grabbed the reins for a mosey toward the west side of the middle school.  Landing in the far parking lot on that end, he lead us through warm-up.

  • Side Straddle Hops x15 (IC)
  • Imperial Walkers x15 (IC)
  • Mountain Climbers x15 (IC)
  • LBCs x10 (IC)
  • Merkins x10 (IC)
  • Run Stance Switch x10 (IC)
  • Crab Cakes x5 (IC)

Hand-off to OldBay

Main Event

Luck for us, the gates to the football field were unlocked.  We moseyed there to find 15 cones set up in a large ring around the center (about 40 yards in diameter).  Yep, all pax were about to fall into a burning ring of 🔥fire🔥.  At each cone was an exercise (with number of reps).  Each pax picked a cone (Twister was voluntold to pair with our FNG) as the starting point.  Process was as follows:

  1. Do the exercise at that cone
  2. Run all the way directly across the ring around the opposing cone, then back to the center.
  3. Plank at center for 10 seconds, then do 5 plank jacks.
  4. Proceed to next cone (clockwise).
  5. Repeat until all 15 cones where done.

The exercises were as follows:

  1. 10 Monkey Humpers (4 count)
  2. 10 Hello Dollys (4 count)
  3. 5 Burpees
  4. 10 Merkins (single count)
  5. 20 SSH (4 count)
  6. 10 Run Stance Switch (left+right = 1)
  7. 10 Bombjacks
  8. 10 LBCs (4 count)
  9. 10 Peter Parkers (4 count)
  10. 6 Morning Woods (turkish get-up w/o the bell)
  11. 10 Box Cutters
  12. Bear crawl to center and back
  13. 10 Flutters (4 count)
  14. 10 Crab Cakes
  15. 10 Speed Skaters (left+right=1)

Mid-way through, we took a quick recovery break to talk about why we say “Yes” or “No” to our friends, co-works, wives, and kids.  We also talked about fighting BOMS (bitter old man syndrome).

Next we slow-moseyed to another configuration of cones.  Pax were split into two groups, each representing an unspecified World Cup team.  Time for some PKs.  Here’s how it worked:

  1. First pax in team 1 randomly drew an exercise from the Bucket o’ Pain.
  2. Pax then attempted to kick a soccer ball between a narrow goal (1 yard) about 10 yards away.
  3. If the pax missed, his own team had to do the exercise.  If the pax scored, the other team had to do the exercise.
  4. First pax in team 2 then took a turn
  5. Repeat, alternating teams until app pax had a chance.

Mosey back to COT

Great work by all packs!  Special welcome to Airsoft, who did awesome (and special thanks to Twister for taking good care of him!).

 

 

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The Honey Badger with Schmalls and CSPAN

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Disclaimer

Hot thick and extra humid (extremely poor conditions)

warmup-o-rama

mosey

shirts optional

hero review

workout review (slightly modified WOD)

  • Run 800 meters
  • 50 burpees
  • 40 pull-ups
  • 30 one-legged squat (each leg)
  • 20 squats
  • 10 handstand pushups
  • Run 800 meters
  • Repeato

COT / Prayer or Praise / BOM

NMM

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

The “Schmalls” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, April 23, 2013 (130423).

 

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Core Work at The Coop

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There was a 2 year celebration going on at one of the AO’s so when a bus pulled up next to our COP, I jokingly told the guys we’d be bussing over to that AO to workout with them.  We really had no clue why there was a District 4 bus there, though.

0515 hit and we jumped into The Warmup:
25 SSH IC
Mosey to another area of the lot
25 SSH IC
Mosey to another area of the lot
25 SSH IC
Mosey back to where we started
10 Weed Pullers
10 Tempo Squats
10 Tempo Merkins
Mosey down the hill towards SCES and back up the hill to the Pullup Bars

Partner Up

Partner 1 planks while Partner 2 Dead Hangs for 1 minute.
Swap positions and repeat.
Partner 1 does Wheezy Jeffersons while Partner 2 does Hanging Leg Raises for 1 minute.
Swap positions and repeat.

Mosey down to Sugar Creek’s Basketball Court
Bear Crawl to other side of court, plank for the 6
Reverse Bear Crawl to other side of court, plank for the 6

Impact Talk – Sugar Creek Elementary is where I feel I make the most impact. I’m on the PTO and serve at the school enough that a lot of parents think I actually work there.  Connecting with the kids, giving fist bumps, making them feel like they are where they belong.  The smiles, bumps, and hugs I get in return make me know I’m making an impact at the school.

Mosey to Bus Loop Overhang for a few rounds of core work:
1. 25 Dying Cockroaches
Run a lap
2. 30 Rosalita’s
Run a lap
3. 35 Flutters
Run a lap
4. 25 Makhtar N’Diayes
Walk a Victory lap and we got to hear CSPAN’s story on Impact.  It was great!

We had 5 minutes left before needing to head back to COT so I broke out my go-to 5 minute beatdown: Chumbawumba’s Tubthumping
Burpee on “I get knocked down but I get up again”
Moroccan Nightclub’s when the chick sings
SSH when the dude sings/talks
It’s fun.

A slower mosey back up to COT to close us out.  The bus driver was still there waiting on students.  He arrived right before we started at 0515 and was patiently waiting to begin his job. Wowzers.  He wouldn’t join us.

Prayers for Pinup, Foley, BTB, and all those Pax hurting and tired.

Thank you, Wegmans.  I love any opportunity I get to Q.

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Crows Nest 7/2

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8 pax came out to Crows Nest.  A disclaimer was made and we mosied up to the rock piles for COP.

COP

MNC x 25, Windmills x 12, HBW x 15, Merkins x 15, Peter Parker’s x 15

Everybody grabbed a rock and we made our way to the back of the school for the main event.  First we all did 10 pull ups OYO.

YHC had set up 10 stations and PAX paired up.  Every exercise was x 25 while Pax#2 did the second exercise and then both pax ran a lap… Except for the burpee stations, where both pax did 10 burpees with 2 laps. (Tri ext/6″ Squata/Al Gore, OHP/ MNC, diamond Merkins/plank, curls/curb hops, Merkins/plank, lunges/flutter, BOR/LBCs).

 

Had to finish up early and head back for COT with thr rocks.  Had some extra time so we made it through 40 jack webbs in 6 mins.

 

Announcements/Prayers for PAX job hunting and for Bob the Builder and his family.

Thanks Flux for the opportunity to lead.

 

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