Tag: 38 Special

Do Overs

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WARMUP:
SSH
Windmill
Merkins
Peter Parker’s

THE THANG:
Do Overs

I created the MXC – Most Extreme Elimination Challenge. Form teams of 3. Split work among the team. Complete Groups I and II separately. In between sets in the group, do the mode of transportation before the next set.
After Groups I and II are complete, farmer carry bell to the top of Bob Jones Stadium road and back

Group I
Mode of transport: Bear Crawl to cones and back
5 – Manmakers
10 – Curls
15 – Goblet Squats
20 – Bentover Rows
25 – Chess Press on 6
20 – Renegade Rows (1x)
15 – Flutters, Bell High (2x)
10 – Tris
5 – Manmakers

Group II
Mode of transport: run block around parking lot
20 reps
1. Deadlift
2. Shoulder Press
3. Cleans (1x)
4. Swings
5. Lunges
6. Snatches

Farmer Carry to top of hill and back

After challenge was complete, I asked teams for time. 15-20 minutes was average.

I gave the team a “do over” and the challenge was to be repeated but faster.

COT: You were given a second chance. How will you use? What will you do better? Get a faster time. what bad event happened to you: layoff, parenting, divorce. What will you do differently next time?

Improvements: I would shorten the bear crawl distance and bell carry distance.

Music: The Killers – Hot Fuss

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Murph prep 2.0

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WARMUP: Mosey and five reps at each pain station starting at the furtherst one out. Pain stations were: Burpee. Jump squat. Hand release merkins. Squats. Merkins. And pull ups.

THE THANG: Home base was at pull up bars where we did max reps drop down and then do two more. Run to first pain station and do 15 reps. Then back to home base for max pull ups plus two. Off to pain station two and then hit pain station one and then home base for more pull ups. Repeat this all the way out to final pain station.
MARY: no she wasn’t allowed today
ANNOUNCEMENTS: probably a couple. Don’t remember.
COT: there was a circle and things of an entrusted nature were disclosed and I can’t tell you about them without breaking this trust.

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AKA at STL

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THE THANG:

– Warmup run to GHES parking lot at the top of Dave Gibson. Round of Mary as we wait for the 6
– Run to access road at the back of the school for a “light pole” workout

– Round 1: 5 burpees at the first pole. Run to the next pole and complete 15 squats. Run back to first pole.
– Round 2: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to next pole and complete 15 squats. Run back to first pole.
– Round 3: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to the 3rd pole and complete 5 merkins. Run to the 4th pole and complete 15 squats. Run back to first pole.
– Rounds continued until we ran out of time. Added an additional pole each round. 1st pole was always burpees and the last squats, with merkins at all the middle poles.

MARY: 2 minutes to run out the clock.

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The Gin Blossoms ran along Alison Road, but we went to Alison Park

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THE THANG:
Run to the Mushroom pond for 10BBSU and 20 Merkins
Take Richard’s Crossing to Sutton and down to Alison park. Stops at Tuckerton, Catherine something, and Sutton road. Alternate sets of 10 BB + 20 Squats and 10 BB + 20 Merkins at each stop

At Alison Park, 10 pull ups. Then head back. Everyone had time for one or two more laps around Earth Fare
ANNOUNCEMENTS: Newsletter
COT: Talk about trust

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You can do hard things

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WARMUP:
Mosey to realtor lot
15 SSH IC
5 Windmill IC
10 Cherry Picker IC
Plank warm-ups
Shoulder Taps
Merkins
THE THANG:
Ran to the school
6 cones on the F1 loop
1. SSH
2. BBS
3. Burpees
4. Plankjacks
5. Merkins
6. Squats
11 was the rep count for # of times Rory attempted to complete the career grand slam in Golf.
Completed 3 laps
Pickup the 6 and cones.
Sprinted the long runway.
Ran to the bottom of the hill.
Sprint backwards up the hill.
Ran to stop sign.
Plank
321 sprint to COT

MARY:
No time
ANNOUNCEMENTS:
Tortise and Hare
COT:
Show To Know

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Graveyard shift

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WARMUP: Pledge if you pledge. Ruckers did their thing
THE THANG: Head to Hardees, which is fenced off, so we kept running to Elliot and up to the cemetery. Right on Unity to start our loop.
20 squats at the West entrance to Unity church
20 merkins at Steele St
20 LBCs on E Hill
20 Grave Diggers on Unity

Three laps were completed. Then 20 squats at Unity church. Then run up and down the steps at First Baptist for 20 merkins. Down to Academy and up to do LBCs at the Axe place. Then back to COT

Everyone got ~3.7miles
MARY: 90 seconds of Mary
COT: Circle of Trust initiated. What’s on men’s hearts? Get the internal external. F3 is for all men. ALL of them. Not just those of our preferred flavor of a religion. F3 helps everyone. If somehow it saves a soul from the perspective of any particular PAX, great. We’re here to make leaders of all men, let’s keep on keeping on.

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Complex Math

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16 at Minnow Pond for a test of speed and math skilz.
Simple loop around town, four stops
Stop 1 – COT – Merkins
Stop 2 – Pharmacy – LBCs
Stop 3 – Parking lot – SSHs
Stop 4 – Gazebo – Squats
Back to COT for lap 2
Rep count Lap 1 was 2 for everyone
Rep count Lap 2 was 4 for everyone
Rep count Lap 3 was 6 for everyone except the lead pax, 8 reps
additional laps: Lead Pax rep counts = 2 x prior lap reps
everyone else rep count = lap # x 2
Guys out front reach the 64 rep count based on the compounding.
Short lesson, compounding can be excellent when you are looking at saving money, over time it accumulates to a nice sum of money. On the other hand, when you have issues that go unchecked, they can result in a bigger problem down the road. Make sure you keep coming out, share what’s on your mind with your shield lock.

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Grocery Bag of 2# Weights

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Partner Up, 1 partner carries (2) 2# weights, other doesn’t
Run to end of parking lot near Duck Donuts, 10 SSH in cadence, switch 2# weights with your partner.
Run to bottom of Brayden Pkwy, 10 SSH in cadence, switch 2# weights with your partner.
Run down Afton Way to the corner of Afton Way & Afton Way, 10 partner merkins in cadence, switch 2# weights with your partner.
Run to the ammenities building on Emory & Helton Ln, skip halfway around the parking lot with your partner, swithc 2# weights with your partner, skip the remaining half of the parking lot with your partner.
Run back to the lot behing Duck Donuts…
REPEAT
AND
REPEAT
MARY: 90″ led by The Pirate
COT: Prayers for mental health of the pax; Praise for promotions, Prayers for physical health of the pax

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1st ever Hubert Graham Pwky workout

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THE THANG:
1. Run 160, Stonecrest, Hubert Graham and back
2. 16 March Madness Merkins at every other light pole on Stonecrest and Hubert Graham
3. When there’s a guardrail, alternate between incline merkins and Derkins
we got in 3.4 miles.
MARY:
A few did abs, I made it for Hello Dollys at the end.
ANNOUNCEMENTS:
COT:
Heavy stuff today.
Live 3rd. It’s not about you, it about how to serve the ones in your life.
Smothered and Covered shared heavy news. Spectre led us out to give prayers to S&C.

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