Category: the yard

Flag Handoff = Wings & Entertainment

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WARMUP: SSH, IW, ChPickers, Windmills

Mosey to stairs, Merkins, up the stairs, Motivators (from 7… as a Moderate)

THE THANG:

Chicken Wing 4-Corners
4 Corners: “regular”, “hot”, “Spicy”, “nuclear”
Reps at each: 12,9,6,3

Change MOT between Corners: Mosey, Toy Soldier, Carioka (alt. L/R), butt-kickers/high-knees…

R.1: Merkin, Wide Merkin, Diamond, Partner (3’s/4’s IC)
R.2: Seal Jacks, SSH, Smurf-Jacks, Bomb-Jacks
R.3: Flying Squirrels, Burpees, Kraken Burpees, Calimari/Krakens

Thang-2:
Chumbaburpee – Tubthumper by Chumbawumba (3:35)
SSH or stationary toy-soldiers
“Catchphrase of pain“ (CPOP)

CPOP:, “I get knocked down, – do a burpee. (Mod down= FSquirrel)
Bear crawl OUT / Nur or Mosey Back

MC Hammer – Can’t touch this Remix – 3:47
Dying Cockroaches until CPOP#1

CPOP #1: Can’t touch this —> heel taps until CPOP #2

CPOP #2: “stop, Hammer time” – Amer. hammers till CPOP #1 again

Proud Mary (3:07) CCR.  CPOP = “Rolling” → Switch Exercise
Big Boys….Rolling…Gas Pumps
….Rolling….Flutter Kicks …REPEAT til song ends or COT

MARY: last 2 songs above

ANNOUNCEMENTS: H&C CSAUP, flag handoff

COT: held… Prayers lifted

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Ole McHominy had a Farm

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Soundtrack: See Amazon Playlist: “Farm F3 Workout”

WARMUP:
In Cadence:
Plank Lawn Mower Pulls
Cherry Pickers
Windmills
LBC
Low Slow Squat

THE THANG:

Part 1: Unloading & Loading the Trailer. The group split into two groups. Group A unloaded, stacked, and then reloaded 12 bales of pine needles from my utility trailer. Group B worked on an exercise while this occurred. Then the groups switched. This was repeated for the following four exercises: LBC, Merkin, Squat, Plank.

Part 2: Bucket Carry. Partners. One partner carries a weighted bucket to a point and back while the other partner completes an exercise. Switch roles and repeat. This was repeated for the following four exercises: LBC, Merkin, Squat, Plank.

Part 3: Hominy Hole Challenge. Cornhole boards were set up. Every man takes a toss.
Miss – 3 Burpees
On Board – 1 Burpee
In the Hole – No burpees
Take a lap. Repeat.

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Enter The Snake Pit Hurricane

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12 pax entered the eye of the storm and got better. Welcome FNG’s Grogu and Binford!

<@U072Z2Z380L> brought out FNG Binford because of tools or something along those lines. :clap:

<@U076RS8F1DG> brought out his 2.0 FNK Grogu who can outrun all us old guys. :tada:

<@UST30T7FF> was on-deck after running 2,000 miles or something like that. :man-running:

<@U01NGHPR2HW> was blinding us with science and his shirt. :tshirt:

<@U083QU67RF0> still looks like Radar from M.A.S.H. to me. Nothing wrong with that. :hospital:

<@U5KBYSF6Y> was doing his best hair impression of Conan O’Brien :haircut:

<@U061P7HUFRR> was advertising for the next 2nd F event and for pizza next time. :pizza:

<@U076RS8F1DG> was holding the flag during COT and lead his family by bringing his 2.0. :us:

<@U01ABNC7YLU> was ready to sweep the leg at any moment :martial_arts_uniform:

<@UN6PTD007> was the king as always. :crown:

That’s my report. It has been submitted to the master of puppets and the sandman in charge.

Thrill is gone.

COT:
Bethel men’s shelter
Tortoise and Hare
Varsity going to one hour at 0500

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Broga at the Yard

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WARMUP: SSH, Cherry Pickers, Slow Merkins, Windmill, Mosey
THE THANG: 4 corners that were actually a straight line
Lunges, Shoulder taps, good mornings, BBS, Slow Merkins, glute bridges, squat to calf raise, grave diggers, Freddy Mercurys, bear crawl, SSH, Imperial Walkers out of sync, slow squats
Broga
MARY:
ANNOUNCEMENTS:
COT:

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Youngest Q in the Fort

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Tapout’s 2nd Q
WARM UP
Play “We Will Rock You”
When it says “We will, do a squat
When it says “Rock you” do a burpee
And every other beat do an overhead clap
Mosey
Down the road to the bus entrance
THE REAL WORKOUT
Run to the 2nd pole and do 10 Merkens and run
back to the first pole and do 10 LBCs. Then run 2
poles up for 10 merkens, and one pole back for 10
LBCs. Repeat
IF WE HAVE EXTRA TIME
Run to the football field and do the same thing but
when you get to each 10 yard line do 10 bomb jacks
and when you come back do 10 squats
GO TO COT
Count OFF
Name-O-Rama
Announcements
Prayers and Praises
Tapout’s Prayer

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Moderate burn

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WARMUP: SSH, low slow squats, MNC and in honor of the strawberry festival, strawberry pickers.
THE THANG: Mosey to the basket ball court/track, one lap warm up.
Ladder workout, 10 exercises(Merkins, mountain climbers, shoulder taps, Big boys, LBC’s, SSH, squats, lunges, Bobby hurley’s, dips) 10 reps each, pick up an extra rung each round. After completion of round 1, mode of transportation was toy soldiers down and jog back. After round 3, mode of transportation was side shuffle up, side shuffle back, after round 6 the mode of transportation was high knees down, butt kickers back. Ended with another lap around the track.

MARY: Airborne stretch, Flutters, V Ups, gas pumpers, dying cockroach

ANNOUNCEMENTS: Cannoli run, tortious and the hare, read your news letter

COT: Prayer or praise from everyone, families, marriages, safe travels home

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1Minute per Year

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WARMUP: Burpee, cherry picker, imperial walker, mosey through cones
THE THANG: on the hill: 1 double count merkin, mosey down, 9 double count merkin, mosey up, 7 double count merkin, mosey down, 9 double count merkin, mosey up; parking lot lights poles: MOT to be chosen from toy soldier, lunge walk, bear craw, karaoke, side squat lunge; exercise to be chosen from: big boy, merkin, mountain climbers, flutter kicks, Freddie Mercury, plank jack, monkey humper; all 10 count in cadence; end with Airborne hip workout lead by Harry
MARY: none
ANNOUNCEMENTS: newsletter
COT: share, pray, accelerate

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Ass Kicking April – Yard

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WARMUP: Mosey to warmup – SSH, windmill, imperial walker, cherry picker, hillbilly walker, Moroccan nightclub, merkins, calf raises.
THE THANG: Mosey to parking lot with track to complete 7 of diamonds – 4 laps around the track with 4 sets of an exercise. 7 merkins at each (4) station, 14 squats, 21 flutter kicks, 28 LBCs… utilizing the same parking lot, complete exercise from one end to the other – toy soldiers, lunges, bear crawl, karaoke 2… Dora after that – 100 squats, 150 M.C (D.C), and 200 LBCs. End with dips and then a job around the lap.
MARY: Ab workouts throughout
ANNOUNCEMENTS: Street clean up, cannoli run, bethels.
COT: Prayers and praises, ended with prayer.

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AC/DC – Get hype for my daughter’s volleyball game

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Musical Soundtrack: AC/DC Live Album (1991) Released Oct 27, 1992, edited for brevity.
See Amazon Playlist: “AC/DC Live F3 Workout 45 minutes”

Warmup:
– Mosey a lap
– Side Straddle Hop
– Heels to Heaven
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– LBC

THE THANG:
WANNABE A BALLER?
80-160-240 Dora. Run down and take a shot on the hoop. If you make the shot, then you get to take 10 off of your required number of reps for the current exercise.
– 80 Merkin
– 160 Squat
– 240 LBC

ALTERNATING CURRENT: Do an exercise, and then bear crawl to the line, and then nur back.
– 30 Big Boys
– 15 Merkins
– 30 Low Slow Squats
– 30 Bicycles

DIRECT CURRENT: Do two exercises, then run a lap.
– 20 Carolina Dry Docks 30 second plank
– 30 Calf Raise 20 Flutters (count on the left leg)
– 10 Mike Tysons 30 LBC
– 30 Squats 20 American Hammer

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