Tag: 38 Special

Electric Zipper

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WARMUP: Explained the route
THE THANG: Run to Hardees together. Then run to the end of Spring Street. Take a right and work your way back. Every time you cross Spring, 5 burpees. Simple, elegant.
MARY:
ANNOUNCEMENTS: Lots of things coming up. Get after it
COT: Talked about the F3 lexicon, got thankful for the day.

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Loop loop-a-doop

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Today happens to be the day before YHC’s 6 year F3 anniversary

WARMUP: It’s STL. Disclaimer and out
THE THANG: Leg it to Front St/Birkshire Heights. PAX will run at least two loops, stopping for each STOP sign for 10 BBSU and 10 Merkins
MARY: Those who returned early had time for mary, those who did not, did not.
ANNOUNCEMENTS: Lots of stuff coming up
COT: Heavy reminder to not only be seen in the gloom but to see those around you.

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Now for the Small Bermuda Triangle

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WARMUP: Pledge, talk about death of an FNG in St. Louis
THE THANG: Small Bermuda Triangle – Start with 10 merkins at the corner, run to churches and 10 squats, up the hill to the lot 10 CCD, run to Print Shop 10 Pull ups – Rinse and Repeat
MARY: N/A
ANNOUNCEMENTS: The Rock convergence on Saturday
COT: Travels for school trips and couples, health

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Burpees for Breakfast

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WARMUP:
Disclaimer
THE THANG:
Light jog around the Harris Teeter lot and circle up in front of Red Bowl for COP:

All in cadence: SSH x 25, merkin x 10, windmill x 10, squat x 20, Peter Parker Peter (10 and 10), IW x 25, Freddie Merc x 25
Line up in front of the store for 70 yard dashes/burpee ladder with ab exercises for recovery:

1. Run to end of lot, do 10 burpees OYO, run back, plank until everyone is home, 20 flutters in cadence
2. Run to end of lot, do 15 burpees OYO, run back, plank until everyone is home, 20 dying cockroach in cadence
3. Run to end of lot, do 20 burpees OYO…20 pretzel crunch in cadence
4. Run to end of lot, do 25 burpees OYO…20 ?? in cadence

Mosey to the long wall along Harris Teeter:
Lunge walk the full length of the wall, have a seat along the wall at the end, and wait until everyone seated, hold for 30 sec.
Bear crawl the full length of the wall back to the start, have a seat along the wall…hold for 30 sec
Crab walk the full length of the wall, have a seat along the wall…hold for 30 sec
Partner carry ½ the length of the wall, flapjack, finish to the end of the wall and mosey back for COT

MARY:
Box cutter x 20, superman hold x 2

ANNOUNCEMENTS:
Q Source today, Jaeger coming up in 2 weeks, read your newsletter
COT:
Praises for families and family time; prayers for kids making poor decisions, Char-Meck police officers killed yesterday, Isreal/Gaza/Palestinian suffering.

NMM
This is another workout I pulled from the archives (GC, June 30, 2015). Back then we had 11 at the workout and it looks like only about 4 are still active in F3 – too bad. Today’s group included some of the core Golden Corralers who I see week after week so I expect to see them in the next 9 years. We had a dedicated group who worked hard this morning and it’s always a pleasure to lead them. Thanks for the invite Half Shell!

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Big Bermuda Triangle

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WARMUP: None – This is Minnow Pond
THE THANG: Big Bermuda Triangle – Run to Fort Mill Pharm, do 15 Dry Docks, run to Town Hall, 15 Merkins, run to lot on top of hill, 15 squats. Rinse and repeat.
MARY: Some stuff was done. But the fast guys.
ANNOUNCEMENTS: May 4th Rock Hill, Trash Pickup, Christmas Party
COT: Prayers for healing, jobs, marriages.

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Where are the Box Jumps?

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Disclaimer disclaimed.
WARMUP:
Mosey around HT parking lot. Circle up for
– 20 SSH IC
– 10 Windmills IC
– 10 LSS IC
– 10 MNCs IC
– 10 Hillbilly Walkers IC
– Yoga

THE THANG:
A little Buy in first. 7’s with Burpees and Bomb Jacks. Sjouldve been Box Jumps but YHC forgot the boxes.

Mosey to grace Church parking lot for the real Thang. Board of Pain had 7 exercises. Do all exercises and run a lap. 1st round had 20 reps, then 30 reps, then 40 reps, and finished with 10 reps.
– Merkins
– Squats
– LBCs
– CDDs
– Monkey Humpers
– American Hammers
– Flying Squirrels

Senator Tressel’s alarm went off at 5:49am, he said “good bye” and began to leave. YHC thought this was odd, but knew he had already completed the workout so no harm no foul.

Timing was a bit off, so we did one last round of 10 reps of each exercise, then moseyed back to CoT for some Mary.
MARY: Flutters, Box Cutters and Hello Dolly

ANNOUNCEMENTS: Burpee Fest this Saturday, Bethel Mens Shelter, Jaeger coming up!

COT: Stays in CoT.

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Zipper Deconstructed Burpees

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WARMUP:
Run up to old Hardee’s parking lot. 10 SSH

THE THANG:
Zipper. For every road we headed east on, we did 10 squats at the start, 10 merkins when we crossed Springs, and 10 bomb jacks at the end. For the west-bound trip we did burpees when we crossed Springs (1, then 2, then 3, then 4). We were movin’ this morning. 3 pax got in 4+ miles.

Got back to COT in time to make one sprint up Massey.

MARY:
Flutters
American Hammers
We ended just a shade after 6am, and LongDuck wanted a refund of the extra few seconds we went over. The check is in the mail.

Great work done by all. FunHouse, thanks for the opportunity to serve.

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circles up

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WARMUP: run to stop light at entrance to Baxter and do monkey humpers and goofballs in-cadence until all traffic passes

THE THANG: Berkshire heights loops with 10 jump squats, 10 merkins, 10 LBCs every stop sign
All got 2 loops, some got 3

MARY: 13 American Hammers IC and 3 big boys

ANNOUNCEMENTS: lots of stuff – check newsletter

COT: yup

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The Springs Street Spine

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Four at Minnow Pond.

Pledge and then run to Hardee’s lot where the thang is explained as follows:
Hardee’s lot is base camp. Do 10 burpees here.
Run up Springs st to its end (Summersby/Cone #1) and do 30 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Close st (Cone #2) and do 30 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Oak st (Cone #3) and do 30 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Leroy st (Cone #4) and do 30 pushups
Run all the way back to base camp, 10 burpees

This is as far as we got. A jackrabbit pax would have been instructed to repeat, but start with cone #4 etc.

We all ran back to Veteran’s park, did some stretches and then COT.
Stats: 3.3 miles, 140 push ups, 40 burpees.

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Play time is over

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WARMUP: it’s sweep the leg. We did a burpee ladder instead on way to school drive. Starting with 1 worked our way up to 5 then back down performing the burpees at each light pole on way down Dave gibson, we also stopped every so often to perform exercises IC waiting for 6

THE THANG: short version of longest mile with using light poles, lunge walk to 1st pole, then bear crawl to 2nd then crab walk to 3rd.
We all picked up 6 before moseying to back of school by bottom of hill where YHC did not provide very clear instructions at start so had to run around and update pax as we went. but we started 11s with HR Merkins (10) and BombJacks (1) at last pole top of hill. Plan was to drop a pole each lap so it would get progressively shorter think the gazelles got up to round 6 or 7 but we still ran out of time, and a couple PAX got back a min or two late

MARY: no time
ANNOUNCEMENTS: Christmas party, lots of Saturday CSAUPS coming up, PnP tomorrow, HIM camp. We named hashbrowns

COT: yep!

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