Tag: 3D

12 Days of Yardmas

Leave a comment

We did some warmup and then went into a 12 Days of Yardmas board of pain

Complete first exercise and run a lap. Next exercise and the first and run a lap. Repeat ladder style. Extra points to sing 12 days of Christmas while doing it.

12 days of yardmas
1 Burpee
2 Mak Tar Jai
3 SSH
4 LBC
5 calf raises
6 squats
7 plank jacks
8 4 ct flutter kicks
9 CDDs
10 bbsu
11 Mike Tyson’s
12 merkins

When finished PAX picked up the 6 and finished rounds with them.

Ended last lap right at 715

HarryCarry gave away cookies after COT. They were laced with crack.

TClap |
0

Kettle Bell Rounds

Leave a comment

Mission/5 CORE Principles/Credo
WARMUP: Jog then a few exercises then grab your bell
THE THANG: Move to our starting position. Each PAX would perform the exercise with their kettle bell then when it was their turn, they left the bell for a sand bag. Choose between the 60 & the 40. Shuffle with the sand back about 20yds out then toss it the 20yds back.
The other PAX would perform their KB exercise until you returned; you were the timer.
After each round, you would farmer carry your KB about 25 yds out and back.
The exercises were:
Round 1
2-Hand Ground-to-Overhead
Man Makers
Curls
Upright Rows

Farmer Carry

Round 2
1-arm Overhead Squat (KB in the air with one arm and perform a deep squat)
Next arm.
Lawn Mowers – Left
Lawn Mowers – Right

Farmer Carry

Round 3
Kneeling Halos (Perform the halo exercise with the KB going around your head while kneeling)
Big Boy Sit Ups with KB up in the air
V-Ups (On the up, bring the KB to knee height)
Leg Raises (Holding the KB in the air)

Farmer Carry

Round 4
Side Lunges – Left
Side Lunges – Right
Side Bends – Left
Side Bends – Right

Farmer Carry

Round 5
Single Arm Overhead Press – Left
Single Arm Overhead Press – Right
Reverse Lunge – Left
Reverse Lunge – Right

Farmer Carry
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Rosie’s American Jackal circle time

Leave a comment

WARMUP: Mosey down the hill, excessively long high knees and karaokes, merkins, SSH, Windmills, Cherry pickers and Moroccan night clubs
THE THANG: 3.5 rounds of: 7 exercises, 45seconds of work per exercise, then rotate, 2 min mosey between rounds
MARY: Q times it perfectly
ANNOUNCEMENTS: Christmas party, Christmas eve workouts,
COT: Patience was the theme

TClap |
0

Rotating Bells of Pain

Leave a comment

It was a rainy morn at The Pit of Snakes and the pax were fired up. A quick warmup and we were on our way.

Thang:
There were three bells this morning where the pax rotated around. Two of the bells were on one side of the parking lot and the third was on the other.

The HIM with the two bells would do man makers, while the third pax was the timer and ran across the parking lot to the third bell, where a plethora of KB exercises awaited. The timer would do 10 reps of an exercise and run back to rotate with the other two pax.

10 KB Swings
10 OH Press
10 Figure 8s
10 Goblet Squats
10 Lunges
10 U Hauls
10 Curls
10 Scull Crushers
10 Flutters
10 Chest Presses

Back to COT for prayers and praises.

JWow

TClap |
0

Flag Handoff to Hominy

Leave a comment

WARMUP:
– Mosey a lap
– Side Straddle Hop
– Windmills
– Moroccan Night Club
– Plank (with sharing of quotes: Mark 10:13-14,16 & Me & My House by Brantley Gilbert)
– Stretches – Explanation of My Q Philosophy

THE THANG:
– 50-100-150 Dora
– 50 Merkin
– 100 Squat
– 150 LBC
– Ladder (Run a lap after each set of exercises. Add an additional exercise each time.)
– 20 Side Straddle Hop
– 30 LBC
– 15 Squat
– 10 Merkin
– 20 Moroccan Night Club
– 10 Lunges each side
– 10 Count Bear Crawl (Walk backwards to get back)
– 10 Big Boys
– 20 Calf Raises on Curb
– 10 Carolina Dry Dock
– 20 Flutters
The ladder was more than enough to get to 7:15am. Bowser Jr and I just barely got to the 20 Calf Raises on Curb.
MARY: None
ANNOUNCEMENTS: There are still slots available for the Christmas Party. Christmas Eve morning convergence is at The Yard. 30/30 at Coach’s Box is a great AO; come out on Thursdays 5am-6pm at FMHS.
COT: Prayers for Drop Thrill’s Aunt Norma. Praises for 3D transitioning into a new job. Continued prayers for Time Machine’s family.
Additional Notes about COT: There were qty: two 2.0s. Bowser Jr, age 9 and Tap Out age 11. During COT, I sent them away from the group to have their own COT. This allows for a safe time for adult men to share and be open with things that they might not be comfortable saying around children. I put Tap Out in charge, and I gave them the following discussion questions:
– Who is your best friend, and what do you like about them?
– What are some ways that you can be a better friend?

Musical Selection:
The album: Dreamrider by Lazerhawk

Quotes:
Mark 10:13-14,16. From the New Living Translation:
13 One day, some parents brought their children to Jesus so he could touch and bless them. But the disciples scolded the parents for bothering him.
14 When Jesus saw what was happening, he was angry with his disciples. He said to them, “Let the children come to me. Don’t stop them! For the Kingdom of God belongs to those who are like these children.”
16 Then he took the children in his arms and placed his hands on their heads and blessed them.

From Brantley Gilbert’s “Me and My House”
“For me and my house, we ain’t raising kids. We’re raising God-fearing women and men.”

TClap |
0

40% Yinzers

Leave a comment

WARMUP:
THE THANG: 3.35 miles were taken in around the Kingsley property this windy morning.
– Cyclops set the pace.
– 3D was War Baby
– Dojo was War Daddy
MARY:
ANNOUNCEMENTS: Bethel Mens Shelter tonight, Christmas Party & Clave Boss 5k this month
COT: Closed in prayer.

TClap |
0

A Hilly Situation

Leave a comment

WARMUP: None
THE THANG: walk around WEP to Harris St, take a right down the hill, at the bottom the man with the bag starts walking backwards up the hill. Switched halfway, then back around WEP, around the loop back towards COT, finish with another round of klaw up Massey St. hill.
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

3s Wet Company

Leave a comment

Started dry ended up wet. Sounds like a good night in bed if you know what I mean….

Stacking rounds of exercises. PAX took turns calling exercises. Adding one per round. 10 reps each exercise. Took a walk farmer carry or overhead carry between rounds. Threw in 35# SAND KB as a hitchhiker that PAX took turns carrying in addition to their bell.

Ended with round of prayers and praises from each PAX to close COT.

TClap |
0

Fun and Run

Leave a comment

Three of us spent some time with our bells at Snake Pit. Conditions were perfect (49 and clear). Here’s what we did:

Warm Up:
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)
– 10 Mountain Climbers (IC)

Grab your Bell
– 10 Curls
– Lap
– 10 Curls, 10 Goblet Squats
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, 10 Skull Crushers
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press, 10 John Deeres
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press, 10 John Deeres, 10 KB Swings
– Lap
– 10 Curls, 10 Goblet Squats, 10 Calf Raises, 10 American Hammers, 10 Halos, Skull Crushers, 10 Lunges, 10 Flutters w/ Press, 10 John Deeres, 10 KB Swings, 10 Single Arm OH Press
– Lap
1.1 miles total

NMM
Discipline is doing the same thing over and over until you’re stronger, sharper, and unstoppable. Repetition builds resilience and consistency is a superpower that has compounding effects. Keep putting in the work. Even though it doesn’t seem like you’re making gains, you are getting better.

Aye!
IJ

TClap |
0