We worked the pile. Stayed golf friendly. Forged our own Legacy
WARMUP: Mosey to the lower lot by baseball field. Exercises in cadence were
Windmills x 10
5 burpees OYO
Imperial walkers x 10
4 burpees OYO
Hillbilly walkers x 10
3 burpees OYO
Low slow squats x 10
Hold peoples chair with 15 Moroccan night clubs I/C
Shake out legs
2 burpees OYO
seal Jacks x 15
1 burpee OYO
THE THANG:
Mosey to the parking lot next to football field
Dora tel:50-100-150
50 burpees
100 squats
150 flutters
Lesson 2 was shared
Mosey to football field
Each exercise’s reps were based on the yardline from which they were done
MOT’s to each yard line varied. Always return to the goal line after each exercise
10 yd line – burpees
20 yd line – lunges
30 yd line – squats
40 yd line – seal jacks
50 yard line – Carolina Dry Docks
40 yard line – Hello Dollys
30 yard line – Flutters
20 yard line – shoulder taps
10 yard line – hand release merkins
Moseyed to COT for 1 minute of protractors and 0600 was upon us
MARY: 1 minute of protractor work
Three lessons of leadership shared from Kirby Smart:
You will have to make hard decision that negatively impact people you care about
You will be disliked despite your attempts to do the best for the most
You will be misunderstood and not always have a chance to defend yourself
ANNOUNCEMENTS: read that newsletter – lots of ways to get involved
NMM – Closing thought – Upholding standards requires sometimes being unpopular. As leaders – we must be diligent in our assessment of how we carry and live up to those for our homes, families and communities we serve. Tell someone about what standards you are trying to uphold. Our effectiveness in doing so is only as good as our accountability measures in place.
COT: 5th core principle. #YHTBT
Thanks for the call Rosie. :eye:
WARMUP: 8 (Drop hunted for us later) gathered to enjoy the cooler temps. Quick mosey to the bottom of the hill for: SSH, windmills, cherry pickers, low slow squats, merkins, a few lower back stretches.
THE THANG: At the bottom of the hill we did, 25 merkins, 25 squats, 25 flutters in cadence. Run to the top of the hill for the same rinse and repeat, then back down, then back up for 100 total.
We all ran to the basketball courts but had a pit stop on the way. 2 min wall sit with Apache name history while the clock ran down.
At the basketball courts we started at one baseline with the goal to run to the far baseline of court #2.
– 25 CDD
– 25 single count lunges
– 25 double count Freddy mercury
Back and forth for 100.
We then ran all the way down by the football field parking spots for the last set.
– 5 diamonds, 5 wide arm, 5 ranger merkins
– 10 out, regular, in calf raises
– 25 LBCs
We did 2 sets of these. Then back to COT.
MARY: We did a few exercises before time ran out.
ANNOUNCEMENTS: of course
COT: CSPAN style
It was a beautiful morning at the American Jackal, and you could cut the anticipation of the upcoming beatdown with a knife. We did a quick warmup and we were off.
Thang:
Partner Up for 11’s – 10 Partner Merkins run a half lap and 1 Big Boy sit-up run another half lap. Work up to 1 Merking and 10 BB sit-ups.
Dora: Partner 1 – 100 Dips, 200 Incline Merkins, 300 Step Ups. Partner 2 – Run across the parking lot.
Light Pole Work: Alternate Bear Crawl and Lunges at every light pole.
Back to COT for prayers and praises.
JWow
YHC was honored to head to the East Side and deliver a beatdown at AJ. The weather is fantastic for F3 and I enjoy seeing some new faces (Sunkist). It also gave me an opportunity to create a tough workout, which I needed after a weekend of bad eating.
WARMUP:
Disclaimer given. Mosey past the light poles to the parking lot near the baseball field.
IW x 10
Mtn x 15
SSH x 20
CDD x 15
Windmills x 10
Let’s go!
THE THANG:
Light pole suicides
Run to 1st light pole, do 10 WAMs, then run back
Run to 2nd light pole, add 15 squats plus 10 WAM, run back
You get the idea!
Exercises included:
10 WAM
15 Squats
20 Merkins
25 CDDs
30 Monkey humpers
35 Plank Jacks
Small interlude discussion on Commitment, one of the five Q Source Leadership Virtues
Mosey to other lot
Jack Webbs
1:4 Big Boy/Flutters
1:4 Irkins/Dips
Each went to 5:20
Modified Starfish
15 jump squats, run to middle for 5 burpees
15 Overhead claps, run to middle for 5 burpees
15 Durkins, run to middle for 5 burpees
15 Mtn climbers, run to middle for 5 burpees
Mosey back for Mary
ANNOUNCEMENTS:
Congrats to the Fort for the 13 year anniversary!
COT:
Lots of prayers and praises shared here. All were lifted up His glory!
WARMUP: SSH, Windmill, Low slow squat, cherry pickers, Broga, Mosey
THE THANG: Sideline to sideline sprints x7
Merkins, wide arm merkins, diamond merkins, ranger merkins, hand release merkins, tempo merkins
And now for legs –
2 Rounds of..
10 burpee broad jumps, 20 yard lunges, 15 jump squats, Al Gore 30 seconds, 20 yard duck walk
To finish –
Flutters, Freddie Mercury, Hello dolly, American Hammer, Heels to Heaven, Plank
MARY:
ANNOUNCEMENTS:
COT: Keep showing up
WARMUP:
SSH, windmill, imperial walker
hip thrust, low slow squat, 1min high plank, spider man stretches
THE THANG:
Pain stations – complete 2 circuits; EMOM: 50s each station, 10s transition
1. Mosey
2. Merkin – hands on bench
3. SSH
4. goblet squat 50’db or 30’db
5. DB curls – 20’dbs
6. KB swings – 40lb
7. Sandbag clean and press (40 or 60)
8. Farmer carry 30s and back – 72lb kb “Sunny Delight”
Field work:
5 REPS 3 Reps:
Start at goal line and Low crawl to 10, bear crawl to 30, Sprint through opposite end zone.
20 SSH and breather until all pax finish
Mosey back to opposite goal line and repeat
Mosey back to base of the hill –
Pax split in two groups roughly based on similar weight. Race up the hill (Sprint)
MARY:
EMOM 5 reps Humane burpee
(5 hip thrusts, 5 push-up, 5 goblet squat)
Winner of the sprint does first set as 10 burpees We were too gassed and forgot to give the winners their reward
ANNOUNCEMENTS: read your newsletter
COT: yes
WARMUP: Disclaimer
Mosey around entrance, circle up for
15 SSH IC
10 LSS IC
10 Windmills IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga
THE THANG:
Moseyed down to the yellow striped triangle, at the entrance to school and driveway down to football field.
Had a board of pain their with exercises. PAX were to perform one exercise, run to light pole and perform one burpee, then return and do second listed exercise. Then run the 2nd light pole and do 2 burpees. Continue on down the list, finally doing 9 burpees at the 9th light pole.
Exercises were:
1. 10 Bomb Jax
2. 20 Diamond Merkins
3. 30 Wide Arm Merkins
4. 40 Squats
5. 50 LBCs
6. 40 Reverse Lunges
7. 30 American Hammers
8. 20 Merkins
9. 10 CDDs
After completing the list, we began moving back up the list, with decreasing burpees.
MARY: Flutters, Freddie Mercury, Protractor
ANNOUNCEMENTS: Announced
COT: Stays in COT
WARMUP: ssh, burpees, low slow squat, windmill
THE THANG:
PAX divide into 2 teams with a 60lb sandbag each team. Mosey to football field.
Race #1: PAX do 5 merkins every 10 yards. One PAX does sandbag throw for 10 yards, rotate PAX throwing. At endzone, each time run 1 lap with the bag back to endzone. Coming back down the field, 5 squats every 10 yards with reverse overhead bag throws.
Race #2: Bear crawl with one pax dragging the bag. Rotate as needed. Run 1 lap. Crawl bear coming back with bag.
Race #3: walking lunge going down the field. Run a lap with bag. Nur coming back with reverse bag drag.
MARY: briefly
ANNOUNCEMENTS: read newsletter
COT: yes
WARMUP: mosey, ssh, merkin
THE THANG: Four rounds of super sets with different MOT between.
station one: four rounds of 5 jump squat, 10 jump lunge, 20 squat mosey and then duck walk
Station 2: 3 rounds of 5 mike Tyson, 10 diamond merkin, 20 merkin. Mosey and then inch worm with merkin between.
Station 3: 3 round of 5 heels to heaven, 10 two count flutters, 20 lbc with a mosey up the hill between
Station four: 2 rounds of 5 wall walk ups, 10 cdds, 20 oh clap with bear crawl between.
MARY: 5 min emom of 10 burpees
ANNOUNCEMENTS: some
COT: yes