WARMUP: SSH, low slow squats, MNC
THE THANG: Grab a rock, 5 man maker buy in
5 light poles, LBC’s, X & O’s, V Up’s, HTH, Big Boys round of 20, 15, 10 & 5
MARY: She was in the car with <@USBP08L1G>
ANNOUNCEMENTS: Prayer and a praise from everyone
COT: Flutters
WARMUP: Side-straddle hop, Strawberry pickers, Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips
THE THANG:
– Run 1/2 Mile – around the MS drop-off loop, up to the flag by the Elementary School drop off loop, pause and salute the flag, down the hill at Dave Gibson and back up to base camp at the top of the hill by school entrance; Partner up
– 100 Sumo squats, with partner run down the hill and back to 3 curb burpees and swap.
– 100 Walkin’ Merkins!!!, partner run down the hill and back to 3 curb burpees and swap.
– 100 Side Lunges, partner run down the hill and back to 3 curb burpees and swap.
– 100 Heels to sky, partner run down the hill and back to 3 curb burpees and swap.
– 50 Monkey humpers each for 100 per unit.
– Run 1/2 Mile back through the reverse route with the salute, stop at brick walkway infront of the MS the bear crawls to the stop sign, finish run to COT
– At COT a round of UP – DOWNS, then some Mary
MARY: LBC’s, Cow Milkers, American Hammers, Box Cutters
ANNOUNCEMENTS: Cannoli Run, Bethel Men’s Shelter, Read your news letters
COT: It is what it is… Prayers for the families of those in attendance, and the rest of y’all! Thank you Jesus; that resurrection thing is real!
WARMUP:
Windmill
SSH
Merkins
Moroccan nightclub
High knees
But kickers
Side shuffle
THE THANG:
Mosey over to the playground
3 rounds of 7 reps
Swinging merkin
Squats
Pull ups
Run lap around the track
Bear crawl length of turf field inside the track
Move over to the far playground
3 rounds of 7 reps
Incline merkin
LBCs
Lunges
Move to bball court for suicides, yes it is plural because we did it twice.
Move back to playground and repeat the exercises
Run a lap
Crab walk across turf
Move over to first playground
Repeat exercises we started with
MARY:
Not much time so we did a few stretches
ANNOUNCEMENTS:
COT:
Quick disclaimer
And warmup
5 windmills, 10 IW/10MNC
Mosey to behind school on bball courts where the pyramid of pain was set up
5 stations, 4 corners and 1 in middle
Partner up ( work is completed together)
Each of the corners had a cone with an exercise listed
LBCs, CDDs, Squats Monkey Humpers and then Hand release merkins in the middle
The corners increase by 10 each round but the HR merkins stay at 10- changed to this after realizing that having to do 4 sets per round, and increasing would be impossible. So at the corners 10, 20, 30, 40, 50 ( didn’t make it to round 5)
Mode of transport changed every round:
Bear crawls
Crawl bears
Partner carrys
Wheel barrows
Leap frogs (we didn’t make it to this round)
Two teams got through the full 4 rounds without bat flipping- lots of modifications happened so ppl took my disclaimer to heart ?
WARMUP:
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 10 Imperial walkers
– 10 Hillbilly walkers
Mosey, stop at benches and do irkins, mosey, stop by basketball court, low slow squats, mosey to wall
Jackass burpee Webb:
Perform exercise like a Jack Webb, but do 1 burpee to 2 donkey kicks.
THE THANG:
Charles Bronson:
Cones laid out at 100 yards, then 20 yards past that.
50 SSH, then sprint 100 yards, then bear crawl 20 yards, mosey back to start
50 merkins, sprint 100 yards, bear crawl 20 yards
50 burpees, sprint 100 yards, bear crawl 20 yards
50 LBCs, sprint 100 yards, bear crawl 20 yards
50 jump squats, sprint 100 yards, bear crawl 20 yards
MARY:
Long duck diapers, flutters, American hammers
ANNOUNCEMENTS:
COT:
WARMUP:
12 SSH
12 CASBAH #2s
12 Walking Jacks
THE THANG:
Mosey to the rocks-
Grab your rock and OJ to the light pole and back
1 Burpee
Grab your rock and OJ to the light pole and back
2 Burpees
Grab your rock and OJ to the light pole and back
3 Burpees etc up to 6 and back down to 1.
Seemed like a good idea on paper.
I fartsacked and we moseyed out to the track for a mixed bag of scissoring and pickle pushers. <@USBP08L1G> had a rock in his pocket and I believe he was ALSO glad to see me.
We moseyed to the benches where we added some incline merkins, dips and something like “Bavarian one legged crotch crackers” or something. Like a one legged squat. Moseyed to the next set of benches and added some more of the same.
Moseyed to COT for some “u call it”.
MARY: She brought <@U5DBBKTE0>
ANNOUNCEMENTS: Fastest 5, read your newsletter. AKA
COT: P&P for all those within and without F3 who are sick, tired, cold , hungry or alone. :pray:
WARMUP: Long Mosey, then the usual:
20 SSH IC
10 LSS IC
10 Cherry Pickers IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga
THE THANG:
To the Light Pole$! PAX were encouraged to go as hard/fast as they could.
Starting at the bottom, run to first light pole and perform 1 burpee. Return to start and perform one exercise.
Then run to 2nd light pole and perform 2 burpees, return to start and do second exercise.
Continue to 10th light pole. Exercises below. Pyramid if you complete early.
10 Bomb Jax
20 Merkins
30 Wide Arm Merkins
40 Squats
50 LBCs
40 Lunges
30 Diamond Merkins
20 American Hammers
10 CDDs
Extra Credit – Pyramid the workout (do in reverse) if there’s enough time.
MARY: Boys only.
ANNOUNCEMENTS: Probably.
COT: Stays in COT.
WARMUP: We did
THE THANG: We ran to the back of the school and got rocks and carried them around, and then we jumped over walls and stuff.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.
WARMUP: <@U08GGTLHL> took the lead, exercise was called, 5 burpees, exercise was called, 4 burpees, exercise called, 3 burpees, exercise called, 2 burpees, exercise called, 1 burpees
THE THANG: cardboard roulette from the trunk of my car. 10 exercises on the board, 10 reps each followed by a lap. 9 exercises, 10 reps each followed by a lap, 8 exercises followed by a lap, descending down from there
MARY: Flitters and box cutters
ANNOUNCEMENTS: Read your newsletter
COT: prayer and praise from everyone
WARMUP: mosey to the far parking lot at the end of the school.
Exercises in cadence included:
SSH
Merkins
Low slow squats
People’s chair with Moroccan night clubs
Hillbilly walkers
Imperial walkers
Windmills
Produce pickers
Peter Parker’s
THE THANG: mosey to the the hill
An exercise was called in cadence at every light pole – at varying numbers of reps – YHC called sprint and pax sprinted to the next light pole. This took place to the top of the hill and then back down – a total of 20 light poles were “visited”. PAX took turns calling exercises on the way down. Leadership is best when shared.
Mosey back to basketball courts with a combo of lunge walks and bear crawls across.
MARY: no time
ANNOUNCEMENTS: you bet – read your newsletter
COT: remains the 5th core principle. Be thankful for all we’ve been given.
Thanks for the call, Barkley. :eye: