Category: The Stockade

Great Cameos @ Pain Islands

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Calf Raises, and Strawberry Pickers
THE THANG:
Balls to the Wall with Merkins, 10-Count, and Mountain Climbers; Backs to the Wall with Overhead Claps, 10-Count, and Small Arm Circles
Pain Islands= Island #1 – 10 Burpees, Island #2 – 20 Shoulder Taps, Island #3 – 30 Squats, Island #4 – 40 Carolina Dry Docks, and Island #5 – 50 LBCs; 3 Rounds with rinse and repeat except the modes of transportation were as follows: Round 1 – Bear Crawls, Round 2 – Lunges, and Round 3 – Crab Walks
MARY: American Hammers, Hello Dollies, and Box Cutters ending with 5 minutes of Broga
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Break in the storm

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WARMUP: 10 Each SSH, Cherry pickers, windmills, Moroccan Night Clubs
THE THANG: 11’s on the hill behind Harris Teeters Bomb Jacks and Burpees. Moseyed back to the parking and did 3 rounds of 4 corners. Big boys, LBC’s, Flutters, and American hammers.
MARY: 1 round
ANNOUNCEMENTS: Battle Bot leading 420 burpee’s on 4/20
COT:had to be there

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Handstands, burpees, and bear crawls oh my!

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WARMUP:
Mozy to the wall
SSH
Low Slow Squat
CDD and chill

THE THANG:
Balls to the wall
It was at this point Sasquatch joined us
10 handstand pushups OYO
People’s chair
10 wall squats
Balls to the wall
10 handstand pushups OYO
20 burpees

mozy to roundabout
bear crawl around roundabout
20 burpees – to control the amount of chatter. There are people sleeping in those apartments ya know.
A2G (deep squat) for the 6

mozy to second roundabout
bear crawl around roundabout. Turns out this one is bigger. Who knew?
Olaf joined the group
20 more burpees to keep em quiet
Plank for the 6

mozy back to first roundabout
crab walk around
Plank for the 6

Mozy back to Red Bowl
3 corners, 10 reps each:
1) Big Boys and 2count Flutters
2) Burpees!!
3) Jump Squats and Bomb Jacks
The pattern was 1, 2, 3, 2, 1, 2, 3, 2, etc.
Funhouse joined us somewhere in here

MARY:
Flutters, Peter Parkers, and LBCs

ANNOUNCEMENTS:
Men’s shelter next week – Battle Bot
Blood Drive – 3D
Cannoli run
New 3rd F on Wednesdays – Kaiser
4/20 Partake – Battle Bot
Download “In Love While Parenting” App. It’s free – Olaf

COT:

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St Patty’s Day deck o’ cards

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WARMUP:
– Mossy around parking lot
– COP: SSH, Windmill, LSS, Merkin
THE THANG:
– Deck of cards
– Hearts = Merkins
– Spades = BBSU
– Diamonds = Lunges
– Clubs = Crabcakes
– Jokers = 15 Burpees
– 2’s = Run a lap
We were able to make it through approx 90% of the deck.

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Tabata Beatdown

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WARMUP: Windmill and The Motivator

TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Sprints
40 sec. Squats 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min High knees and Nur
40 sec. Rear lounge 10 sec. Rest
40 sec. Hello dollys 10 sec. Rest
2 min Bear Crawl and Mosey
40 sec. Mountain climbers 10 sec. Rest
40sec. Leg up downs 10sec. Rest
2 min Monkey humpers and Burpees

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Jock Jams

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WARMUP: mosey to covered picnic area at grace. IC 10 windmill, 20 Moroccan Nightclub, 15 hillbilly walkers, 15 lss, 15 mtn climbers, 10 count plank, hands to the sky, Honeymooner, down dog
THE THANG: Jaeger friendly, full upper body Tabata – 8 cycles, 6x sets ea. 25 secs on, 10 secs rest/1 min recovery(Rotating ab-lab)
1. cdd
2. Wide arm merkins, incline/decline merkins
3. Dips
4. Overhead claps
5. Superman’s
6. Merkins to side plank
7. SSH
8. Shoulder taps

MARY: no time
ANNOUNCEMENTS: Jaegar
COT: prayers for safe travels for family. Prayers for grassy’s wife for surgery

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Friday Push

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WARMUP: Into and Disclaimer. Started mosey to the back lot and it was ripe this morning! Did a warm up at the back of the parking lot near the apartments.
MNC, Hillbilly Walkers, Produce pickers, Windmills, Plank, down and up dog.
THE THANG: Mosey to the hill to begin Tge Pendulum Work. Run up to the neighborhood and do 1 rep Wide Arm Merkin. Then back down the hil and up to tge Fire Station for 1 rep Plank Jack. Back down the hill and repeat to complete 7 rounds. End back down by the foundation for 7 Burpees OYO.
Mosey yo the apartments to the middle for 15 Monkey Humpers and continued up to the round about. Bear Crawl the curb stopping in middle for 5 Diamond merkins then finish the crawl. More of a side to side hand shuffle.
Finally, Mosey back to COT for some Ab work.
MARY:
ANNOUNCEMENTS: Jagger and Rooster coming up. Bethel Shelter and blood drive.
COT: Prayers for a neighbors son and praise for a family helping out. Praise and pray for travel mercies for BW and prayers for Grassy’s M.

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Wheel of Gloom!!!

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It was a little rainy but a lot windy for the Stockade debut of the Wheel of Gloom.

For those unfamiliar the wheel of gloom is each Pax taking turns spinning the Wheel. Each spot on the wheel denotes a workout with reps. Each rep is one point for the spinner… but all Pax do the exercises.

Exercises included burpees, Merkins, jump squats, LBCs, Freddy Mercury’s, Big Boys, among others.

The lighting round was a wheel of fortune type routine with correct letters earning points and wrong guesses resulting in LBCS.

Masterpiece solved the puzzle and racked up some big points.

Final round was a 1:00 minute Diamond Merkin Off between Masterpiece and Grassy Knoll.

Grassy won the final round and was given the chance to take a 4-pack of delicious White Claw OR choose what was in the box. Thankfully he chose the box and got a nice variety pack courtesy of Slapshots beer fridge. Masterpiece ended up with the Whiteclaw.

The point today was a decent workout with great fellowship. Thankful for those who showed. It was a fun time!

Until next time!

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Miles and Smiles at The Stockade

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Warm and wet at the Stockade this morning. Once Tsunami and Grinder showed I decided to call and audible and not do the EMOM madness I had planned.

Instead I indulged myself and the fellow PAX with “The Slapshot “ route. Running from the Stockade we went down 160, made the right on Stonecrest, down/up Hubert Graham and then right onto Gold Hill rd. We made a few detours that added some mileage.

As for the cadence we ran for 45 seconds then took a 25 second break for merkins/cool down. After hitting the century mark in merkins we switched to squats.

The chatter and encouragement during this workout was awesome! Grinder provided me a simple solution to a problem that has been bothering me and tsunami pushed himself hard!

It’s something I’ve learned in the almost 4 years in that Some of the best F3 workouts I’ve been a part of is when less than 5 ppl have posted. Extremely thankful for the men who ran with me today… and all the guys who post with me in the past and future!

Until next time!

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K.I.S.S. Ladder? Pyramid?

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WARMUP:
Moseyed behind Harris Teeter and stopped for warmup…

20 – Side Straddle Hops
10 – Windmill
10 – Moroccan Night Club
10 – Cherry Pickers
10 – 8 Count Burpees

Moseyed over to the church parking lot…

THE THANG:

Ladder/Pyramid Style Workout
Complete each exercise, run a lap, add and exercise run a lap through all exercises and back down

10 Diamond Merkins
15 BBS
20 Merkins
25 LBC
30 Squats
35 SSH

Total rep count:
110 Diamond Merkins
135 BBS
140 Merkins
125 LBC
90 Squat
35 SSH
If you competed the full pyramid.

Moseyed back to COT

MARY:
20 – 4-count Flutters
10 – Boat/Canoe
10 – Protractor

ANNOUNCEMENTS:

Traveling Site Q starts next week
Name and location change of Snackpit
AKA
Check your newsletter

COT:

Show to know

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