Tag: 38 Special

Just another manic monday

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WARMUP: n/a
THE THANG: Brayden hill repeats:

BOTTOM OF HILL

intersection  1 burpee

5 merkins, 10 Parker peters, 20 CDDS

TOP OF HILL

5 squats,  10 calf raises, 20 monkey jumpers

Next round

intersection 2 burpees
Reduce jumping squats by 1 each time

Rinse and repeat

MARY: no time
ANNOUNCEMENTS: HIM CAMP
COT: was held

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Laps around WEP

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WARMUP: Pledge…run around WEP to parking lot. Windmills, Moroccan Night Clubs, Slow Low Squats, Merkins, Knees to chest, Seal Jacks.
THE THANG: Run lab around WEP. Merkin ladder: start at one side of parking lot with 1 Merkien….Bear crawl accross….2 Merkins…..Bear Crawl back….3 Merkins….etc. until 10 Merkins. Run a Lap. Lt. Dan’s around parking lot (4 lunges w/1 squat). Ab work (flutters, LBCs, Hello Dolly) 10 diamond Merkins. Run back around WEP to COT.
MARY:
ANNOUNCEMENTS: F3 Dad’s camp, F3 men’s camp
COT: Praises for 2.0s

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Team LiverEaters

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WARMUP: Stretchy things, lap around the lot
THE THANG:
4 parts for each member of the SL, all done in teams of 4 (or 5 if needed)

Gears: Two partners run up the hill to Pull Up bars, 10 2 pullup Burpees between the two PAX while the other two are doing 10 Big Boys each and squatting till swap. Two rounds.

Maximus: 50 yard out and back for 2 partners, when they return 10 burpees. Waiting pair is doing American Hammers. Swap. Next a set of perfect merkins to failure for each group. Losing SL does 5 burpees each.

Dark Helmet. Mosey to the rock lot on AO Jones. Partners bear crawl between light posts. If you stop, you do burpees till all the pax are done.

Spider Man: Partner Carry loop around the lot. Finish with one partner flutter while second partner runs to top of lot turnaround and back. Flapjack.

MARY: None
ANNOUNCEMENTS: Many (read your news letter)
COT: Prayers for M’s, parents, jobs, travel, and kids.

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Locking Shields

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WARMUP: stretching, mosey, and sprints
THE THANG: monkey humpers, Carolina dry docks, step ups, irkins, calf raises, wall sits, bear crawls, sprints, curls
MARY: 5 minutes of married with multiple call outs
ANNOUNCEMENTS: HIM camp, 4th of July convergence
COT: prayers and praises by all pax

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13 Light Polls

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WARMUP: Minimal as per usual at Sweep The Leg. Mosey to Legacy Health. SSH, Peach Pickers, Hillbillies, and toy soldiers.
THE THANG: Mosey to back of Good Hill Middle / 25 Merkins, 25 LBC’s 25 Monkey Humpers. Mosey to hill behind schools bball court. 13 light polls. Run to 3rd so 7 big boys, run back 2 and do 7 merkins. Rinse and repeat until u hit the top. Run back to COT right at 6am.
MARY: no time.
ANNOUNCEMENTS: bethel men’s shelter, July 4th convergence.
COT: prayers for patience, 2.0’s, M’s, Lyla.

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6 years of F3 at Kitchen Sink

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WARMUP: windmills, Moroccan night clubs, low slow squats, mosey, windmills
THE THANG:
Today marks my 6th year since I started F3, back to same AO and used the columns as we did on my first post.

Sandbag Front Toss to column, 1 squat, repeat until you reach last column, add 1 squat for every column, finish with 17 squats.

Sandbag Front Toss to column, 1 bend over row, repeat until you reach last column, add 1 BOR for every column, finish with 17 BOR.

Sandbag Lateral toss left to last column, back to starting point with sandbag lateral toss right.

Mosey to end of sidewalk and back.

MARY: 10 minutes of broga

ANNOUNCEMENTS: HIM retreat, dads camps

COT: 5th core principle

Thankful for all the PAX that one way or another have been there for about 2,190 days to support, encourage and bring the pain.

Tinsel out…

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Merkin Tuesday

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THE THANG:
Disclaimer given
Warm up
SSH
Windmills
Up/down dog, with J Lo’s
Mosey to wall – wall sits while each Pax does 3 burpees
Mosey behind Jiffy Lube
 Step ups 20
 Erkins 25
 In/out abs 25
 One leg squats standing on wall 15
 Derkins 25
Go to HT parking lot
 Pair up – one pax does pull ups on cart  
 corrals while other does merkins 50/200

Mosey to church
 25 Squats OYO – run to circle, bear crawl around, head back to benches
 15 Step ups (each leg)
 20 more Derkins
 15 hello dollies
 
Head back to COT to do:
21 merkins & 21 LBCs (single count)
18 merkins & 18 LBCs (single count)
15 merkins & 15 LBCs (single count)
12 merkins & 12 LBCs (single count)
9 merkins & 9 LBCs (single count)
6 merkins & 6 LBCs (single count)
3 merkins & 3 LBCs (single count)

10 Freddie Mercuries IC

2 minutes of full body destroyer
ANNOUNCEMENTS: read newsletter, HIM camp and blood drive
COT: prayers

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Gardenia The Valuables

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Ran to Gardenia

Stopped along the way for merkins/squats to keep folks together

Hit Savona Trace to keep it real

At Gardenia did 5 HR merkins
Ran the Gardenia cul-du-sac: 6 burpees
Ran to the top of Gardenia: 1 bomb jack
Rinse and repeat: 5 burpees/2 bomb jacks
(Still 5 HR merkins in the middle)

Barely had time to make it back. Some may say YHC didn’t make it back by 0600, others may say that we were way early on Central time.

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Tinder Box of Pain

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WARMUP: SSH, Morrocon NC, Imperial Walkers, Windmills, Strawberry Pickers
THE THANG:
Round 1- Bear Crawl Every 10 Yards then when reached the 50 yard line Run Back
Round 2- Lunges Every 10 Yards then when reached the 50 yard line Nur Back
Round 3- Crab Walk Every 10 Yards then when reached the 50 yard line Mosey Back
Exercises at every 10 yards with the yard number as the reps during each Round- 10= Burpees, 20= Shoulder Taps, 30= Squats, 40= Peter Parkers, 50= LBCs
Dora= 100 Merkins, 200 Mountain Climbers, 300 Plank Jacks; Timer was running one lap around the loop.
MARY: American Hammers and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Cubbie Cornhole

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WARMUP: Light Jog around the parking lot, sidestep R/L, karaoke R/L, Toy Soldiers, Nur, Bear Crawl

15x
SSH
Low Slow Squat
Imperial Walker
Moroccan Night Clubs

THE THANG:

Part I:
Progressive Ladder (String of Pearls)
Start with 5 of first exercise, run down to Dogtopia and back, Then do 5 of first, run, 10 of second, run, etc

5 – Merkins
10 – Lunges (2x)
15 – Mtn Climbers
20 – Squats
25 – Flutters

Part II: (We should have spent more time here. Was only last 15 min)
Cubbie Cornhole
Count by 1s and 2s and split
Two play Cornhole, normal scoring
– 1 pt – bag on the board – other team does 10x Big Boy situps
– 3 pts – bog in the hole – other team does 10x CDDs
– Winners – 10x Burpees
– Losers – 10x Kraken burpees

While others are playing, I would should put the following exercises while we watched:

– Planks
– Al Gores
– Calf Raises

Team Cubbie/38/Soup/Half Shell was victorious.

MARY: None
ANNOUNCEMENTS:
COT: Be intentional with your time this weekend. You have an extra day, use it wisely. Prayers for families, teachers, and veterans.

Peace,
Cubbie

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