Category: Golden Corral

communication is key

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WARMUP: Intro, mosey, warmup on the hill next to the church then mosey to church.
THE THANG: Thang 1: Deliberately gave confusing ab instructions with a run but ended with 300 reps for Leg lifts, American Hammers and LBC. Talked about the message of communication being vital. Especially with our kids, M’s, jobs and as leaders.
Thang2: Mosey to Walgreens to the side road between buildings. Picked Pax to give 20 reps of an ab exercise and sprint to the other side. Rinse and repeat 4 times. Again, clear communication needed.
Thang 3: Mosey to HT and to the wall near the Auto shop. Split Pax up on opposite walls and bear crawled towards each other having to communicate so heads did not get hit.
MARY: Mosey to COT, and BW lead is brogo for cool down.
ANNOUNCEMENTS: AMRAMP for Autism, Q School, Ass Kicking April and Rock Hill 10 year.
COT: Prayers for health, communication with kids and patience.

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We are the REAL National Champions

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WARMUP:
Disclaimer
SSH
Imperial walkers
Hillbilly Walkers
Moroccan NightClubs
Peter Parkers
Tappy Taps

THE THANG:
1st quarter:
Patty cake 11s , 1 patty cake and run to other parking lot island for 10 LBCs

2nd quarter:
Suicide DORA
First partner runs suicides to the four lines while other works on below:
– 100 Carolina Dry Docks
– 200 Dips
– 300 calf raises

Halftime – nice ten count by Skipper

3rd quarter:
In between 6 parking spaces broad jump to first line, bear crawl to next, repeat. Run back to beginning.
Do 10 Bobby Hurley’s
Repeat above
Do 20 Mountain Climbers
Repeat above
Do 30 Shoulder taps

4th quarter:
Let’s practice defense! In basketball defensive position (knees bent, hands high at eye level), shuffle left/right from cone to cone. So this with a brick in each hand. Walk back to front with hands held high.
Repeat 7x

Overtime:
American Hammers for Purdue
Leg circles
Dying cockroach

Cubbie’s message: Play till the whistle blows. No matter what hard thing you are going through, keep pushing yourself one step beyond what you are capable.

MARY:
ANNOUNCEMENTS:
COT: Decibels son’s surgery, families.

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All About the Ass Kicking Benjamins

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WARMUP:
Warmup:

SSH
Imperial Walker
Windmill
Hillbilly Walker
Honeymooner/Downward Dog

THE THANG:
Mosey to Grace

Dora at Grace
100 Merkins
5 Burpees with partner
100 Squats
5 Burpees with partner
100 Dry Docks
5 Burpees with partner
100 Lunges
5 Burpees with partner
100 LBCs
5 Burpees with partner

Serpentine Run with 5 merkins

Mosey to COT

Mary was completed

ANNOUNCEMENTS:
Bethel Men’s Shelter
AMRAP for Autism
Jaeger

COT:
Health
Recovery
Patience

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We’re Not, Not Trying to Have Fun!

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Nine for a full-body workout and epic mumblechatter at Golden Corral. Here’s what we did:

Warm-up
* 10 SSH
* 10 Imperial Walkers
* 10 Windmills
* 10 Merkins
* 10 Mountain Climbers
Lap
* Serpentine run the lot stopping at each cart corral for 10 Irkins, 10 Derkins, 10 Dips (x5)
Triangle of Pain (3 pain stations – repeat exercises at each stop)
* 10 Burpees
* 20 Shoulder Taps
* 30 Hammers
* 40 Squats
* 40 Calf Raises
* 30 LBCs
* 20 Merkins
* 10 Overhead Claps
Lunge Walk back to COT

NMM
You can design a workout but you never know what chatter will commence. From the moment I stepped out of the truck, I knew today was going to be a good one.

We took turns giving The Pirate some unsolicited fatherly advice like, “Don’t worry, kids are surprisingly resilient. They bounce!” We also learned that no matter how old you get, fart jokes are funny.

Where else can adult men tell jokes and act like kids without judgment? It just proves that though we age, we never really mature. F3 is grown man recess, and I’m in for it.

-IJ

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Two Bags of Treasure

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Chilly morning at the Corral..Most stayed in their vehicles until a few minutes before wheels up. We had a FNG, one of his buddies had mentioned our group. FIrst name Greg, went to ECU (Home of the Pirates). We all thought about the character in Dodgeball movie, Greg the Pirate.
We got started with warm-ups in the parking lot (SSHs, Imperial Walkers, Windmills, Plank, Peter Parkers, Parker Peters).
Next, we used the two sandbags. Two men carried the sandbags around the parking lot until the rest of the group ran around the parking lot and caught up with them. It was suppose to be a tempo run in the opposite direction, but it ended up being more like a catch me if you can. Remember – not a professional. We rotated until everyone carried a bag.
Next, we moseyed to the Pet grooming store, dropped the bags and ran to the oppose side of the parking lot. Two pax ran to the bags and did 5 reps of Manmakers (rd1+rd3), Squat Thrusters (rd2) while the other pax did various exercises. Flapjack – three rounds.
I did get a chuckle when Change Order said to the FNG, “Grab you ankles” as he describe how to do a Monkey Humper.
Few minutes left for some Mary.
Back to COT.

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Two Bags of Treasure

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Chilly morning at the Corral..Most stayed in their vehicles until a few minutes before wheels up. We had a FNG, one of his buddies had mentioned our group. FIrst name Greg, went to ECU (Home of the Pirates). We all thought about the character in Dodgeball movie, Greg the Pirate.
We got started with warm-ups in the parking lot (SSHs, Imperial Walkers, Windmills, Plank, Peter Parkers, Parker Peters).
Next, we used the two sandbags. Two men carried the sandbags around the parking lot until the rest of the group ran around the parking lot and caught up with them. It was suppose to be a tempo run in the opposite direction, but it ended up being more like a catch me if you can. Remember – not a professional. We rotated until everyone carried a bag.
Next, we moseyed to the Pet grooming store, dropped the bags and ran to the oppose side of the parking lot. Two pax ran to the bags and did 5 reps of Manmakers (rd1+rd3), Squat Thrusters (rd2) while the other pax did various exercises. Flapjack – three rounds.
I did get a chuckle when Change Order said to the FNG, “Grab you ankles” as he describe how to do a Monkey Humper.
Few minutes left for some Mary.
Back to COT.

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Two Bags of Treasure

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Chilly morning at the Corral..Most stayed in their vehicles until a few minutes before wheels up. We had a FNG, one of his buddies had mentioned our group. FIrst name Greg, went to ECU (Home of the Pirates). We all thought about the character in Dodgeball movie, Greg the Pirate.
We got started with warm-ups in the parking lot (SSHs, Imperial Walkers, Windmills, Plank, Peter Parkers, Parker Peters).
Next, we used the two sandbags. Two men carried the sandbags around the parking lot until the rest of the group ran around the parking lot and caught up with them. It was suppose to be a tempo run in the opposite direction, but it ended up being more like a catch me if you can. Remember – not a professional. We rotated until everyone carried a bag.
Next, we moseyed to the Pet grooming store, dropped the bags and ran to the oppose side of the parking lot. Two pax ran to the bags and did 5 reps of Manmakers (rd1+rd3), Squat Thrusters (rd2) while the other pax did various exercises. Flapjack – three rounds.
I did get a chuckle when Change Order said to the FNG, “Grab you ankles” as he describe how to do a Monkey Humper.
Few minutes left for some Mary.
Back to COT.

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Smells like…..well, you know 🤷‍♂️

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WARMUP: Mosey to Grace Presby – SSH, LSS, MNC’s out of people’s chair, merkins, planks and a bit of Broga posing….but just a bit.
THE THANG: Dora appeared where the smells were most suspect
100 – burpees
200 – squats
300 – flutters

Mosey to the tire store for 7’s – Mike Tyson’s with Diamond merkins bear crawling in between.  

MARY:  just enough time for boxcutters before 0600 called
ANNOUNCEMENTS: yes
COT: 5th core principle

Thanks 1/2 shell for the call. Always honored to lead.
👁️

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Oh, here we go again…

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WARMUP

Windmills (IC)
Quad Stretch
Downward Dog stretches
Mosey to Grace Lot
IW (IC)
HW (IC)

THE THANG – EXERCISE LADDER

Cardboard with Exercises on each end of lot

Complete first exercise and run to other side

Complete first exercise at the other end and run back and forth working way down the list

Side 1:

5 Burpees
10 Carolina Dry Docks
20 Diamond Merkins
30 Merkins
40 Shoulder Taps (20 each side)
50 American Hammers
40 Shoulder taps (20 each side)
30 Merkins
20 Diamond Merkins
10 Carolina Dry Docks
5 Burpees

Side 2:

5 Burpees
10 Bobby Hurleys
20 Good Mornings
30 Lunges (15 each side)
40 Squats
50 LBCs
40 Squats
30 Lunges (15 each side)
20 Good Mornings
10 Bobby Hurleys
5 Burpees

At the end, we did 3 rounds of sprints down and back. 100% down and 75% back.

Mosey back to COT

Did some Broga and 1 minute elbow plank hold to end.

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Golden Corral buffet

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WARMUP:
Mosey to church parking lot
SSH, moroccan nightclub, arm circles, low slow squat, down dog, honeymooner

THE THANG:
Mosey over to Sonic for 5 trips through the drive through. Each round you performed the exercises starting with the first number. After running a lap you would decrease each exercise by the second number listed in the row below. Example round 1 – 10 burpees, round 2 8 burpees….

Burpees – 10 – 2s
Merkins – 25 – 5s
Squats – 50 – 10s
LBCs – 75. – 15s
Calf Raises – 100 – 20s

MARY:
Finished with some speed work exercises
One leg lung jump
Bunny hops
Scissor over line
Low slow jump squat

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