We did a tour of CRHS Campus carrying KBs and stopping every 100-200 yds for exercises of squats, triceps, curls, rows and OH press.
TClap |
0
https://f3thefort.com/wp-content/themes/thefort/styles/style.css
Warm-up:
SSH x 15
Penny Pickers x 10
Imperial Storm Troopers x 10
Arm Circles
The Thang:
15 exercises, adding an exercise each round. Each exercise is done with the number of reps being the round for that exercise. So 1; 2-1; 3-2-1;…; 15-14-13…-2-1.
1 – Thurster
2 – Swings
3 – Lawnmowers (Each Side)
4 – Overhead Press
5 – Side Bends (Each Side)
6 – Lunges (Each Side)
7 – High Rows
8 – Tricep Extensions
9 – Curls
10- Deadlifts
11- Merkins
12- Sumo Squats
13- Halos
14- Figure 8s – Most finished here
15- High Bell Flutters – Leave 40-45 minutes for full workout
No time for Mary
WARMUP: 45 SSH, 10 windmills, plank and some stretching
THE THANG:
4 corners (in a rectangle)
PARTNER WORK
First lap
Partner 1 Bear crawls the long part of the rectangle while partner carries both bells in an suitcase carry
At halfway point switch places or as needed
100 halos- 25 of each at each corner
100 skull crushers- 25 of each corner
For short part of rectangle partner 1 does lunge walks and partner two does overhead carry with both bells, again switch halfway or as needed
Second lap same MOD
100 goblet squats
100 bent over rows
We had an odd number so the second group figured out a way to have someone always crawling and two ppl using bells to do work.
MARY:
20 American hammers with bells
Flutters
Pickle pointers
ANNOUNCEMENTS:
Golf outing
Lots of discussion about WNC insurance, ultimately the fraud of such predatory companies, but more importantly the good men and women that are helping those in need which is anticipated to last well into the winter, Jcruise plugged an organization 2nd wave specifically designed to bring relief when this “first wave” is done.
Thanks for the callout 3D
COT: yes
WARMUP: Greetings
COP or Circle of Pain
SSH, Imperial Walkers, Low Slow Squat, HillBilly Walkers, Merkins, LBCs, Moroccan night clubs
THE THANG:
Grab bell and plate we’ll call “The 6”
Mosey driveway off bypass entering stadium
15-Good Mornings
15-Overhead Presses
15-Curls
15-Squats
15-American Hammers
Carry weight to top of drive and repeat exercises
That’s one round
Got 4 rounds in
MARY:
ANNOUNCEMENTS:
Read newsletter
COT:
Namearama was short
Prayers for 3D work search and for both of us to seek the kingdom first and trust Sky Q in all areas
THE THANG: I shared a modified Mental Battle Q from a few years ago. Mental Battles are all around you. Don’t fight alone. No OYO (on your own).
9% of men in the United States have daily feelings of depression or anxiety.
33% of those men mentioned above take medication because of those feelings.
25% of those men actually spoke to a mental health professional in regard to their feelings.
85 – White men aged 85 and above have the highest rate of suicide in the United States.
9 – Turkish getups (modified)
33 – Kettlebell swings or Calf raises
25 – Curls or Big Boy (WW2) Situps
40 – Flutters
45 Moroccan night clubs
17% have a common mental disorder, e.g. depression, anxiety, phobias, etc.
43% of adults believe they have had a mental disorder at some point in life.
25% of people with eating disorders are men.
20% of people will have a diagnosable mental health condition in any given year.
17- Cleans / Flying Squirrels
43 – American hammers
25 – Merkins
20 – Flutters
20 – Veterans commit suicide daily
75% of deaths by suicide are male
32% of Americans have anxiety disorders
36% of all psychological referrals are for men.
20- Lawnmowers / Diamond merkins
30- Rosa Litas
45 squats
32- Clean and Press / Jump Squat
36- LBC’s
Some final stats to consider: In the US, 7% of adults have major depression, 17% have depression, 13% of teens aged 12-17 have major depression which equals 3.1 million. 6% of people have PTSD or 12 million.
“Do not be conformed to this age, but be transformed by the renewing of your mind, so that you may discern what is the good, pleasing, and perfect will of God.”
Romans 12:2 CSB
ANNOUNCEMENTS:
COT: Prayers for Divac
WARMUP: SSH and Halo’s
THE THANG:
Headed over to the hill by the practice football field.
At the top of the hill
Holding bell in one hand 19 reps of
Overhead press, Racked Squats, Bent over rows
Farmer carry bell to bottom of the hill and repeat using other hand. Farmer carry back up the hill.
That’s 1 round
Repeat 4x
If you let go of the bell before the end of a round, the round needed by started over and reps did not count.
MARY:
Flutters, LBCs, John Hancocks
ANNOUNCEMENTS:
COT:
‘Twas a rainy morning, in a far off AO,
What PAX would show? I do not know
Rain scares the PAX
leaving them in their fartsacks
without shovel flag or site Q,
Will I be OYO? What will I do?
Alone in the rain
I retrieved my board of pain
Then along came a glow
Someone decided to show
The work would be tough
But we’re there to get buff
The lady ruckers passed by
As we wiped sweat from our eye
The timer kept going
as we kept bent over rowing
Until it was time for part 2
And we were almost through
A screaming rooster was the neighborhood waker
While we were suffering with our manmakers
But all workouts will end, as we know they must
Surrounded by fellowship in a circle of trust
WARMUP: ssh, windmills, shoulders, merkins
THE THANG: Tabata w/ mosey in between
MARY:
ANNOUNCEMENTS: 12 year anniversary beat down on the 28th.
COT: prayers for country, marriages and kids
Mozy around parking lot. Windmills. Merkins. Mountain climbers. More merkins.
Mozy with bell down the hill towards the bus drop off. At every light stop and a chest and leg exercise. I chose 10 chest press and 10 curtsy lunges at odd number poles. 10 squats and 10 merkins at even number poles. At bus drop off gather at bottom of hill and do 11s. 1 curtsy lunge at bottom and 10 chest press at test. Keep doing 11s up and down the hill until you reach 10 lunges and 1 chest press. Head back up hill and do arm exercises at every light. Back at COT finish with hip exercises.
WARMUP: Jog and a variety of stuff
THE THANG:
Dora
50 swings
100 squats
150 hammer curls
100 bent over rows
50 swings
Pax called tabata
45 sec on 15 off
Back to COT
MARY: 1 min to finish off the clock
ANNOUNCEMENTS:
COT: