Category: colosseum

Remembering the week of 9-11

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WARMUP: Mosey to the elementary school side lot. COP with exercises in cadence
Windmills
Cherry pickers
Imperial Walkers
Hillbilly walkers
Seal jacks
Low slow squats
Hold peoples chair while doing Moroccan night clubs and shoulder presses in cadence
Plank with salutations
Merkins
Recover and move

THE THANG: Track and light poles
Moseying to the track, pax stopped at the flag to honor those who made the intimate sacrifice this week 25 years ago. Never Forget

At the track, 9’s and 7’s were called.
7 rounds
Rounds 1,3,5&7 – 9 merkins and 7 big boys
Rounds 2,4&6 – 9 big boys and 7 burpees

Mosey to the light poles.
As a group – various merkins and an exercises of 9’s and 7’s were called every other light pole to the top of the hill.

At the top of the hill – 10 burpees – just because.

Descend the hill stopping for 9’s and 7’s at every third light pole – time was running short, hence fewer stops.

Mosey to benches for a round of Bulgarian split squats and then on to COT at 0600.

MARY: no time
ANNOUNCEMENTS: plenty of ‘em
COT: 5th core principle and some solid vulnerability among posting pax.
NMM: F3’s credo is leave no man behind and leave no man where you found him. Today’s workout was kept together with that very purpose in mind.

No matter what we bring to any workout, we have the blessing of a place where we can be met and welcomed as we are with the capacity to change ourselves for the better. What a privilege!!

Give this thing away, men. Because it’s a gift.

Thanks for the call, Halfback. 👁️

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Get better!!

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WARMUP:
Mosey around drop off line and back to beginning of GHMS loop.
THE THANG:
4 corners of stuff: (3 rounds)
Station 1: 40 mtn climbers, 40 sec plank hold
Station 2: 40 LBC, 40 Flutter
Station 3: 40 reverse lung, 40 squats
Station 4: 40 steps, 40 dips (with the bench)
MARY:
ANNOUNCEMENTS: Bethel, Newsletter
COT: Focus on Excavation. What is holding you back? Identify IT and use the tools that are here to support. Get IT removed!!

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Why do my Hips Hurt?

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
THE THANG:
The Nolan Richardson
Partner workout:
Partner 1 starts the exercises while partner 2 nurs 50 yards, does 1 Bobby Hurley, then runs back to start to pick up where partner 1 left off on the count.
150 Burpees
300 Squats
150 Big Boy Sit-ups
300 Little Baby Arm Circles
150 Merkins
300 Imperial walkers
MARY:
ANNOUNCEMENTS:
COT:

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Colosseum…The Return

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WARMUP: You should've done that & stretched prior to launch.
THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series:
Wide-Arm, Diamond, Regular, Wide-Arm, Diamond, Regular
NUR back up the hill to the small parking lot
20 Oblique Crunches each side
Run to the front of GHES
10 Mike Tysons
Bear Crawl to the opposite curb, Crawl Bear back
20 V-Ups
Bear Crawl to the opposite curb, Crawl Bear back
Run to the back wall behind GHES (so glorious)
Run to the wall, go over, touch the school, 2 Burpees
Run to the wall, go over, back to the start, 2 Burpees
That's 1 Round. Complete 5 Total Rounds
Slow Flutter Kicks
American Hammers while touching both hands on each side.
Run about 100 yards to a random light pole
20 Carolina Dry Docks & 20 Flutter's I/C
Run to the basketball court for a 3-tier suicide set with 5 lunges each leg after the full set.
Complete 2 full sets.
Run to the benches at GHMS
10 step-ups each leg followed by 20 Derkins
10 Bulgarian split squats each leg followed by 20 slow dips

Back to COT for a little more Mary
MARY: See above
ANNOUNCEMENTS: 8/28 Excavation, Bethel, Trash Pick Up, Cut Da Grass
COT: 100%

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Moving up

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WARMUP: ssh, iw, hbw, windmill, cherry pickers

THE THANG:
Mosey around TCES drop off line and back to beginning of GHMS loop.

4 corners in GHMS car line loop
Station 1: 40 mtn climbers
Station 2: 40 reverse lunges
Station 3: 40 glute bridges
Station 4: 40 Superman pulls

We did 2.5 rounds, then a short round of bench work under the breezeway:

10 Step-ups each leg
20 Dips
10 Lateral step ups (each leg)

MARY: no time
ANNOUNCEMENTS: read newsletter
COT: yes

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Whoa

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WARMUP:

  • Mountain Climbers,
  • Strawberry Pickers,
  • Windmills

THE THANG:
Mosey to the back road for a Dora. Exercises at the lowest level light, partner run up the hill to the second light.

  • 200 Merkins
  • 400 Squats
  • 600 LBC’s

Mosey back to COT

MARY: NA

ANNOUNCEMENTS: Read your newsletters

COT: It is what it is…

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Catch me if you can

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WARMUP: Mosey to front parking lot
(20) LS Squats
(10) Merkins
(25) Imperial Walkers
THE THANG: Mosey to Movement Mortgage parking lot
Bear Crawl across parking lot (5) Merkins every other line.
Crab walk back (5) Merkins every other line.
Pair up and do laps. 1st partner does (5) Merkins and catches 2nd partner. (4) Laps
Mosey to front parking lot.
-Protractor
-Freddy Mercury
-LBCs
Mosey to basketball court
(20) Dips
(20) Step Ups
Rinse and repeat x2
Sprint down and back x2
Head back to COT
MARY: PAX you call it
ANNOUNCEMENTS: read the news letter
COT: memory failure

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Curb Your Enthusiasm

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WARMUP: dynamic plank and broga, dynamic warmup LEs (ie: toy soldiers, lunge with twist)
THE THANG: set 1 (x4 or 5 rounds): 10 dips on bench, 10 derkins on bench, 5 curb burpees, partner wheelbarrow shoulder taps x10, partner sled push to curb
set 2 (x3 or 4 rounds): 10 bench step ups (forward vs lateral), 20 curb hops (forward vs lateral), 10 side plank dips with feet on curb
MARY: x2-3 rounds: side plank leg lifts x6 each, flutters, Superman’s x6
ANNOUNCEMENTS: yes
COT: yes again

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Four corners, lots of reps

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WARMUP:
SSHs, IWs, WMs, Plank

THE THANG:

4 corners of pain and some burpees
All corners start with 50 reps each, exercises stay the same each time around
– Corner 1: squats, then run to corner 2
– Corner 2: hand release merkins, then crawl bear to corner 3
– Corner 3: bomb jacks, then nur to corner 4
– Corner 4: LBCs, then bear crawl to center of basketball court and do 5 burpees (sandbags available for extra credit)
– Repeat. Reps go down to 40, then 30, 20, 10. Burpees stay at 5 each time

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Wing it

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WARMUP: SSH, Cherry picker, imperial walkers, windmill

THE THANG: cocaine bear crawl, Jack Webb, 4 corner workouts, 11s

MARY: no time
ANNOUNCEMENTS: Fort mill care center, bethels, read newsletter

COT: Circle of trust

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