Category: Block Party

No one reads these…

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WARMUP: We did, in fact, warm up.

THE THANG:
Round 1:
– Get a partner – size ALWAYS matters. That’s what she said.
– Mile loop with stops. At each stop, 10-10-10, Merkins, Squat Jumps, Flutters (4ct)
Loop =
1. Run up Massey to the parking lot on Right
2. Run from Parking lot to far end of Sisk Parking Lot on left
3. Run to Valero
4. Slight left onto Spratt – stop at intersection of Leonidas
5. Run to other end of Leonidas – intersection at Kanawha
6. Left on Kanawha – left onto White St – stop at FM Rescue Squad
7. Run to Amoco on Corner of White and Spratt
8. Run back to bottom of Massey…

Round 2:
– Same loop. 10-10-10 is CDDs,
– Slight variation is bear crawl up Massey to top and Partner Carry down Leonidas

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter…

COT: The 5th Core Principle.

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Good coffee is the key to any good morning

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Lots of fit guys forgot to read the Q schedule, lesson learned.

warm up by the bank, lil’ bit of this, lil’ bit of that

other side of the bank for a 5-10-15-20-25 accumulator from one side of the small lot to the other. Mode of transport, bear crawl, exercises included SSH, merkins, jump squats, shoulder taps, BB sits

to the new lot by the new natural food store, highly recommend, nice size lot. accumulator up and down 10, 10-20, 10-20-30, 10-20-30, 10-20, 10. Exercises included BB sits, Travoltas, Monkey Humpers, mode of transportation on paper was Toy Soldier, until Punchlist went to the crawl bear, many others followed suite (a spectacular example of modify as needed when there is an old slow guy on Q)

to the side of Subway for a wall sit and a couple pop out burpees

to Hobo’s-ish for a few Mahktar N’Diayes and Kneetar N’diayes

the we went to the ABC store and did some sprints

to Loom-ish for step-up and dips

Back to COT, Mary included the dying cockroach

My thanks to Kermit for the opportunity

Looks like we made it,

Barry Manilow

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Check out off the tracks brewing in rock hill. Also, I have to take a Clemson. Lastly, Stroud or Young?

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WARMUP: one side straddle hop
THE THANG: one dude runs down a hill and does 3 man makers with kettle bell whilst rest of pax does merkins and other exercises with random counts. Oh, we also made weird grunting noises at the bottom part of squats for no apparent reason.
MARY: there’s just something about her. Maybe she used to be Mark?
ANNOUNCEMENTS: can’t remember, but Will does do pints for padres once per month at the print shop! Ask him for details.
COT: Our country is divided, prayers for inclusiveness for all of Gods children. Practice grace. Love your wives and children deeply and unconditionally. Have a great day!

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Not Flight Plan

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WARMUP: Mosey to FM Church of God-SSH, Squats, Windmill, Senator’s Plank and other stuff
THE THANG: Lunch walk across parking lot. 10 jump squats in the middle and end. Reverse lung back. Crab walk across lot with 20 dips in the middle and end.
Mosey to hill for Jacobs Ladder. 7×1 Mountain Climber merkins at top, bombjacks at bottom.
-Go up the other direction for 20 Vups run to confederate for 20 bicycles, run back down 20Vups.
-Mosey back to COT
MARY: A couple exercises more till 0600
ANNOUNCEMENTS:
COT:

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Get Right To The Core

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WARMUP: Run to The Print Shop for a few warm up exercises like Merkins, Imperial Walkers and Wind Mills.
THE THANG: At The Print Shop, 5 Burpees, 10 Get Ups, 20 Mountain Climbers.
Run to FMCOG for 5 Burpees, 10 Get Ups, 20 Mountain Climbers.
Run to the FM Golf Course Parking Lot for 5 Burpees, 10 V-Ups, 20 American Hammers.
Run to the American Legion for 5 Burpees, 10 Inch Worms, 20 Flutters
Run back to the FMCOG for 5 Burpees, 10 Mike Tysons, 20 Crunchy Frogs
Run to Footloose for 5 Burpees, 10(ea side) Side Bends, 20 Plank Jacks
Run to Hardee’s for 5 V-Ups, 20 American Hammers
Run to the new FM Pharmacy parking lot for something I can’t remember
Run to COT for 5 Burpees, 20 Flutters
MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle

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Powerbottoms

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WARMUP: 100 SSH

DOWNWARD DOG
UPWARD DOG
MERKINS

THE THANG: MOSEY TO PAVILION/BURPEES AT EVERY CAR AND BENCH

WALL SITS
INCHWORM MERKINS TO EDGE/SPRINTS BACK

MOUNTAIN CLIMBERS (TAKE TURNS) SRINT DOWN
BROAD JUMP BACK

LBCS /FLUTTERS/FREDDYS
CRAB WALK

11s AT LOOP
MIKE TYSONS AND JUMP SQUATS

MARY: included in workout
ANNOUNCEMENTS: newsletter
COT: yes

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Webb-O-Rama

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WARMUP:
SSH x13 while we wait for Twister
Mosey to small Springs parking lot right off 160
SSH x20
IW x10
Windmills x10
Flutters x10
Mountain Climbers x10
Mosey to Millstone Park

THE THANG: Webb-O-Rama
4 cones set up along path heading from Millstone Park toward Main Street. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)

Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run down to Main Street then around to first station

Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-4
Round 2: 5-7
Round 3: 8 and 9 for cone 1, then just 8 for cones 2-4 since we ran out of time.

Total mileage clocked in at 2.7 miles.

Lots of mumble chatter about runaway Q-drenaline, prime number counting, Knee tar N’Diayes speed, Weinke timing, and murder.

Thanks Kermit for the opportunity to lead!

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All About the Benjamin’s Beatdown

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WARMUP: 20 SSH, 20 Nightclubs, 20 Randy’s, 20 Through The Tunnel.
THE THANG:
-Mosey from Vet Park to WEP .50.
Bear Crawls with indigenous runs through 14 bear crawlers.
On the Stage – 20 burpees, 20 big boys, 20 leg flutters right foot count, 20 squats, 20 merkins.
Run
.20 miles and rinse and repeat.

10 sets of all the above

5 sets of all the above

2 lines – squat while head of class lunges through 7 PAX in each line.

Run back to COT

MARY: flutters, LBC, planks
ANNOUNCEMENTS: Dark Helmet reviewed mission of F3. TO PLANT, GROW AND SERVE SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP.
COT: prayers for patience.

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Snarky Title!

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WARMUP: mosey to a church parking lot
Do some burpees and some dynamic warmups along with some exercises in cadence.
THE THANG: NUR up the hill to a different church parking lot. Introduce 5/10/15 of big boy sit ups, merkins and squats. Run to other places to do 5/10/15. Hit a record for most churches hit, unofficial of course.
Held AL Gore and did squats in a circle.
Introduced walk like an Egyptian.
Duck walked up Main Street with squats at light poles.
Some more running to churches for more 5/10/15
MARY: Souptonuts led us in some Mary as a warmup for next week’s VQ.
ANNOUNCEMENTS: burpees for bbq round 2. March 2nd 2024.
COT: CSPAN style.

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Seneca’s 4 lessons

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WARMUP: Bank parking lot – windmills, imperial and hillbilly walkers, 5 burpees, low slow squats with Moroccan night clubs while holding the squat, side straddle hops

THE THANG: 4 stations – 4 lessons
Station 1 – Partner Dora – 50 hello dollys and 100 4-count flutters

Lesson 1 – Associate only with those who improve you.

Station 2 – 7’s on the hill of WEP parking lot – H/R merkins at the bottom, squats at the top

Lesson 2 – Value your time more than your possessions.

Station 3 – The wall parking lot – 4 corners nurring or side shuffling between stations.
10 merkins, 20 LBCs, 10 diamonds, 20 box cutters – repeated the loop twice, b it bclock expired on the second loop.

Lesson 3 – we suffer more in imagination than reality

Station 4 – Parking Lot on the top of the hill across from COT. Fitting that a train whistle blew when we started this one.

7 minutes of burpees with breaks in between
13 – minute 1
12 – minute 2
11 – minute 3
10 – minute 4
9 – minute 5
8 – minute 6
7 – minute 7

Lesson 4 – The greatest remedy for anger is delay.

Mosey down the hill to COT.

MARY: no time – too busy finishing burpees

ANNOUNCEMENTS: took place

COT: Core principle #5 was executed

Thanks for the call out, Kermit.

Gratefully,
👁

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