Category: Varsity

The Toilet Bowl Shuffle

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The Q pulled in hot right at 5:15. It’s science? :shrug:

Quick round of side straddle hops and we were off!

Moseyed over to the front of the school for some additional warmups before hitting the bowl for the thang.

The Thang;
Ran around the carline circle as a group while adding one merkin each time around. We did 10 laps.

Nured around the same circle while adding a squat each time around. Another 10 laps.

Over to the benches for 3 rounds or step up’s, dips, and LBCs doing 20 reps each round,

Back to COT for Mary, prayers, and praises.

-JWow

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Battle of Midway

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June 4, 5, 6, and 7 in 1942 was the battle of Midway.
Started with a mosey run to parking spot #19 and did: SSH, Windmills, Imperial Walkers, Moroccan N/C.

Then ran to spot #42 and did Low slow squats, arm circles, perter parkers
Talked about Pearl Harbor and how the IJN missed the carriers and they missed the cryptography offices.

Ran to the pull up bars, pax placed a cindy near the pull up bar and then did: 3 pull ups, 4 toes to bar, 5 manmakers. Plank for the six. Repeat. Plank for the six, repeat.

Talked about how the IJN code was partially broken by the US and knew that Midway island was the ‘bait’ to lure the USN carriers to fight and get sunk by the IJN.

Run relays: run to cone #1 (200 feet away) and do 20 bobby hurleys. Run back to start line. Run to cone #2 (400 feet away) and do 20 bobbies. Run back to start line. Run to cone #3 (600 feet away) and do 20 bobbies.
Noted in chalk was: Cone 1 = Enterprise, cone 2 = Hornet, cone 3 = Yorktown. These are the three USN carriers.

Pass the ammo: Pax curb plank, pass a cindy down the line, do three curb merkins, pass the block back, rinse repeat.

Noted how the IJN was stunned that the Yorktown was still afloat; they truly thought it was sunk a few weeks earlier at the battle of Coral Sea. But the Yorktown was patched up at Pearl (a miracle of manpower and materials) and made its way to Midway.

Blocks: Curls, OH press, KB swings, Squats.

Noted how a group of USN dive bombers (from the Enterprise) were searching for the IJN Carriers and were extremely low on fuel. Their leader, McClusky, had a choice: Return to the Enterprise for fuel and try again, or continue with the grid search pattern…McClusky does neither and on gut feel heads Northwest and finds three IJN carriers. Then, another miracle, a dive bomber wing from the Yorktown show up at the nearly the exact same spot a few minutes later. Result: Within three minutes three IJN carriers were on fire and badly hit. They sunk.

Mentioned how the fourth IJN carrier decided to steam ahead right into the USN fleet with the hubris to believe they could take them out themselves. This carrier was hit and sunk. Mentioned that USN carrier Yorktown got badly hit and sunk on June 7th. US lost 1 carrier, IJN lost four.

Ran to COT, did burpee quiz: Name the USN carriers. (correctly answered and subtraction of 3 burpees), Name the USN carrier sunk (correctly answered Yorktown and subtraction of 3 burpees). Pax still had to do 6 burpees.

Fini.

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Leg Day at the Varsity

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WARMUP:

COP for the following:
– SSH x 30
– IW x 15
– Windmills x 10
– Mtn Climbers x 20

Too much chatter so we moseyed to the hill…
THE THANG:

Quadzilla
Run to the bottom
10 Jumping Lunges
Nur to the top
10 Bombjacks
3 x

Mosey to the playground and grab a partner

Partner 1 – Peoples Chair
Partner 2 – Take a lap
Alternate
Rinse and repeat 3x

Leg Tabata
30 seconds of squats
10 seconds of Al Gore
30 seconds of squat to calf raise
10 seconds of Al Gore
30 seconds of jump squats

Back to partner work
Partner 1 – Big Boys
Partner 2 – take a lap
Alternate and rinse and repeat 3x

Back to Tabata

Back to Partner work
Partner 1 – Monkey Humpers
Partner 2 – Take a lap
Alternate and rinse and repeat 3x

Back to Tabata

Back to the bottom of the hill
Nur to the top

COT
ANNOUNCEMENTS:
– (4) upcoming CSAUPs
COT:

Attended my niece’s 5th grade graduation where (3) students conducted the commencement address. A consistent theme from them aligned with the schools mission:
– Personal accountability
– Attitude
– Work Ethic
YHC was impressed at their ability to deliver the speech and the values for which they espoused. It aligns with our mission and opportunity. Dont make life too complex. Ask a 5th grader whats important. Be prepared for more knowledge and wisdom than you might expect!

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Closing out the week in good form

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WARMUP: windmills to start and various exercises in cadence while a few pax rolled in hot.
THE THANG: mosey to the sugar creek elementary school back lot for rounds of 5’s 17’s and 23’s

Set 1 – 5 rounds – 5 burpees, 17 merkins and 23 squats with bear crawling in between stations.

Dark Helmet used the pink Port a John. Other details unknown.

Set 2 – 5 rounds – 5 squats, 17 lunges and 23 side straddle hops with crawl bearing between stations.

Observation – Harry Caray is getting faster as he ages.

Mosey to pull up bars for 7’s and Cindy’s- Pull ups and cinder block curls. Flutters with the block held high to finish.

Return cinder blocks to the pile then 5 burpees OYO before a slowsy to COT.

MARY: a minute’s worth of abs plus one body destroyer brought us to 0600.

ANNOUNCEMENTS: You bet

COT: 5th core principle with emphasis on our concentrica – namely shorties.

Thanks, Harry Caray for the call! :eye:

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Cindies ar Varsity

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WARMUP: Some yogging and stretchy things to get loose.
THE THANG: Grab a cindy and move over to main parking lot. Using the parking line rows completed the following:
20 one hand on block merkins, change hands on each merkin. Then run 5 line suicide.
25 squats w/block then run 4 line suicide.
30 curls then 3 line suicide (lines 1,3,&5).
35 block OH presses then 2 line suicide (2&4).
10 man-makers then OH carry block to line 2.

We had an FNG so took a minute to hit the 5 core principles and mission of F3. Finished up with some Dora. 100 bombjacks, 200 plankjacks, 300 sealjacks. While P1 is doing exercises P2 is farmer carrying both blocks out 2 lines and returning. We got through about 75% of this before running out of time. Returned the blocks and closed out in COT. Great work by everyone including our FNG and visiting PAX. Thanks for the opportunity Harry Carry!

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Bars, blocks and Street Walkers

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Bars, Blocks and Streetwalkers at Varsity
Started with a short mosey then circle up for a warm up of: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All in a variation of 10-15 reps I/C.

Thang 1: Four-corners Street walker style
Four corners/cones: 1st= 10 merkins, 2nd=20 LBCs, 3rd=30 monkey hmprs, 4th=40 SSH. Routine is: cone 1, then back to start line, then cone 1, cone 2, then reverse to cone 1 again and back to start line; then cone 1, cone 2, cone 3, then reverse: cone 2, cone 1, start line; then cone 1, cone 2, cone 3, cone 4, then reverse: cone 3, cone 2, cone 1 then start line. Results in: 70 merkins, 100 LBCs, 90 Monkeys, 40 SSH.
Short mosey run

Thang 2: Bars and Blocks
Alternated between doing 10 reps on the bar and 20 reps with a cindy. Bars were: pull ups, chin ups, switch grip, switch grip, toes to bar. Blocks were squats, KB swings, curls, OH press, bent over rows.
Short mosey run

Thang 3: pass the ammunition
Pax curb plank. Cindy gets passed down the line of pax, then 3 curb merkins, cindy gets passed back to starting pax, 3 merkins, pass cindy rinse/repeat for a about four cycles.
Short mosey run

Thang 4: wall sit while each pax runs out and does two manmakers with cindy.
Mary, COT, Fini.
Total of 5 pax.

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A Beatdown Unlike Any Other

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Wanted to put together some fun as a tribute to Masters weekend. Pulled a few ideas from other regions in years past and put together a Masters themed weinke.

Warmup

Per typical golf warmup routine….very minimal.

Divot Fixers (Cherry Pickers)
Back Rotations aka “This Thingy Right Here”
Touch Your Toes 3 or 4 Times
Let It Rip

Moseyed to football field to start “Round of 18”. Wind prohibited setting up “tee markers” beforehand, so carried them with us as we went along.

The Thang

18 Holes of Pain
Burpees each hole = 1 x hole par (Par 4 = 4 burpees)
Chance to shave a stroke (burpee) each hole by answering trivia question correctly
Exercise reps = Hole par x 10
Run distance of yardage to next tee (1st two numbers only. 430 yards = 43 yards)
72 burpees total
720 exercise reps total
.43 miles of yardage covered

1 – Par 4 – 455 Yards – Merkins
2 – Par 5 – 575 Yards – LBCs
3 – Par 4 – 350 Yards – Monkey Humpers
4 – Par 3 – 240 Yards – Squats
5 – Par 4 – 495 Yards – American Hammers
6 – Par 3 – 180 Yards – Diamond Merkins
7 – Par 4 – 450 Yards – Plank Jacks
8 – Par 5 – 570 Yards – Air Chair
9 – Par 4 – 460 Yards – Shoulder Taps

10 – Par 4 – 495 Yards – Mountain Climbers
11 – Par 4 – 505 Yards – Moroccan Night Clubs
12 – Par 3 – 155 Yards – Lunges
13 – Par 5 – 510 Yards – Flutters
14 – Par 4 – 440 Yards – Carolina Dry Docks
15 – Par 5 – 530 Yards – Calve Raises
16 – Par 3 – 170 Yards – Wide Arm Merkins
17 – Par 4 – 440 Yards – Good Mornings
18 – Par 4 – 465 Yards – Dollys

Timing worked out great. Had a chance to hit a few shots at the end to add a few more exercises. Great crowd and mumblechatter.

Mary: Yes

Announcements: AMRAP 4 Autism, 4/27 Burpees, Mike Doty Run at Winthrop

Prayers/Praises: Praises for PAX/fellowship

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There’s that smell again…

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Started with a mosey run. Then a warmup circle:
Warm up with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. Count of 15 reps I/C.
Run

The Thangs
Thang 1: Mountain Climber relays
Run to line 1 and do 20 mtn climbers
Run to base line
Run to line 2 and do 30 mtn climbers
Run to baseline
Run to line 3 and do 40 mtn climbers
Run to base line

Thang 2: Interval routine. Had a Nirvana playlist going, 30 years since Kurt Cobain’s suicide.
Three sets:
Set A: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
Cherry Pickers
Squats (w/ Block)
Dips
Bobby hurleys
Set B: Do the below 40 seconds on, 15 sec rest in between
LBC
Derkins
American Hammers
Curls (w/ block)
Mountain Climbers
Set C: Do the below 45 seconds on, 20 sec standing rest in between
Burpees
Imp Walkers
Squat Jumps
Lunges
SSH

Thang 3: Pull up bar assembly line
Nine pull up bars. First one: 4 pull ups, second: 5 thrusters using cindy, third: 6 knees to chest. The sequence repeats. Pax go down the line and end up doing the sequence three times; bear crawl back to the start and do 7 squats with the block. Then get back in the pull bar sequence again.

Mary.
fini
COT

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Burpees & Bunionettes

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WARMUP: Moseyed the COT parking lot for approx. 5 minutes picking up late arriving PAX and mixing in BKs, HKs, Karaoke, Mike Tysons, and bear crawling. At 5 min in we stopped and completed 25 SSHinCadence. Warm up complete.
THE THANG: Dora 2.0 – Took the PAX to the hill by the pullup bars and asked them to partner up. Partner #1 runs down the hill to the stop sign, completes 5 Burpees, and then runs back to the top of the hill to meet up with Partner #2 who was performing the selected exercise. Both guys walk over to the pullup bars where Cindys were available. Partner #1 completes 10 pullups and then hangs on the bar until Partner #2 completes 15 KB swings with Cindy. SWITCH! Once the team completes 1 set of pullups and KB swings each they return to the street to continue the Dora.
3 Exercises for the DORA:
100 – Diamond Merkins
150 – Alt. Lunges
200- American Hammers
If my memory serves me correctly we made 9 trips to the bars during the DORA.
MARY: Planking and Praising – Made it back to COT with a few minutes left so asked the PAX to move into a straight arm plank position. Asked the PAX to tell us something they are thankful for while holding the plank position. This took about 1 1/2 minutes. Then asked the PAX to lift their right hand off the ground while holding the plank position. Did this for each arm and leg for 15 seconds each. Then asked PAX to lift right hand and left leg off the ground while holding the plank position. Did this for both sides and held it for 10 seconds. Held normal plank for a little longer to reach 3 minutes. DONE!
ANNOUNCEMENTS: Warning -more SawDust foot pics coming soon, Saturday Convergence/Invergence, Daffodil hike
COT: From my experience the men of The Fort are good at praying for others and asking for prayer for others. Very seldom do I hear something vulnerable/transparent about what’s going on internally, personal struggles with the PAX. So, asked each PAX to be vulnerable and share something that they are struggling with currently. Lifted me up to hear men share their hearts/struggles and hear other men immediately offer words of wisdom, encouragement, and comfort. Thanks for sharing fellas!

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Oil Change

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WARMUP: SSH, Windmill, LSS
THE THANG: Bearcrawled from COT to the starting point.
The first workout was the Longest Mile:
• 10 Burpees
• 100 meter Run
• 10 Air Squats
• 100 meter Run
• 10 Push-Ups
• 100 meter Run
• 10 Sit-Ups
• 100 meter Run

Second Workout was a modified Nine Eagles using cinderblocks :

• 11 Merkins
• 11 Lunges (total)
• 11 Overhead Press
• 11 Overhead Squat
• 11 Swings
• 11 Flutter Kicks w/ Press (4 count)
• 11 Mountain Climbers (4 count)
• 11 V-Ups
• 11 Bent over Rows
Farmer carry cinder block 200 meters

Repeat list x6 ( got through 3-4 round before running out of time)

MARY: LBCs
ANNOUNCEMENTS: Newsletter, Community check presentation at the Print Shop this Sat and Convergence next Sat.
COT: Closed in prayer

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