Tag: 3D

IronPAX week -1???

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WARMUP: lots of stuff to get everyone loose
THE THANG: Cindies at the bottom of the hill by elementary school.
Called 11s on the hill with Manmakers at the bottom and Leg lifts over your head at the top while holding onto your block behind you for an anchor. 10 Manmakers at bottom to start so the bad stuff only gets less

Had to cut short around 3/8 or 4/7 for most so we could get back to COT and do about 8 min of cooldown and stretching.

We don’t stretch enough after working out. It would be one thing if guys hung out after a workout and stretched but we usually want to rush off or stand around and talk. Instead of trying to fill the last 5 min with random pain or Mary around the circle call some stretches. At most of our ages it probably would benefit more than the 5 min of exercises you squeeze in.

MARY:
ANNOUNCEMENTS:
COT:

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Back to school

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WARMUP:
THE THANG: 3.4 miles down to Gold Hill Elementary and up the back hill towards Walmart. Turn around and take a more scenic route back.
MARY:
ANNOUNCEMENTS: Christmas party, golf tournament
COT: prayers for my M and for me to remember that I need to focus on serving her through recovery and maybe even after.

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Black Betty Merkin Marathon

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WARMUP: basically warmup with some broga
THE THANG: moseyed To a hill for 11’s, back to COT for a board of Pain. Three rounds of five exercises and 3@ Reps each
MARY: we did do push ups to every time black Betty was said in the song
ANNOUNCEMENTS: <@UJKGM3VKJ> is now the official Form Police & Back blast Police
COT:

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Day 233 or 366 in 2024

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WARMUP:
– SSH
– Imperial Walker
– Hillbilly Walker
– Yoga
– Mountain Climber
– Peter Parker
– https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
THE THANG: Different Sets
1. Ballistic Rows & Boxer Squat
1. Reps: 6, 8, 10, 12
1. Burpee on the Bell, Double Hand Clean, Goblet Squat
1. Reps: 1, 2, 3, 4, 5
1. Swing, American Swing, Goblet Squat
1. Reps: 1, 2, 3, 4, 5, 4, 3, 2, 1
1. Goblet Squat, Reverse Lunge each Leg
1. Reps: 1, 2, 3, 4, 5, 6
2. in between reps one PAX tossed a 60lb sandball over their shoulder
1. Burpee Snatches
1. 5 each arm
Sometimes we ran a lap between rounds
MARY: Flutters
ANNOUNCEMENTS: Dam2Dam Fundraising will kick off soon
COT: F3 is an organization open to all men with no specific faith component, but as a Christian, I offered up a Christian prayer.

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#eastwardexpansion – OTB with PLC

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– Partner Bear crawls and running.
– nuR uphill
– bball court legs: squat variety and lunge walk
– Life’s a bench: chest and upper body burner
– Jailbreak
– Mary

Parking Lot Coffee (PLC) post-COT

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Too much running

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WARMUP: ssh, cherry pickers, windmills, MNK
THE THANG: 4 corners with merkens squats big boys and flutters. 15/10/5. Jack webbs, 7’s up the hill with squats and burpees. Indigenous run back to cot w 6 completing 3 LBCs
MARY: 1 round of box cutters to get us to 6
ANNOUNCEMENTS: forgot 3D on the last one
COT:

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DR weinke from Dallas

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Warm-up (5 minutes)
– SSH: 1 minute
– Arm circles: 1 minute
– Bodyweight squats: 1 minute
– High knees: 1 minute
– Mountain climbers: 1 minute

Main Workout (35 minutes)
– Kettlebell swings: 1 minute
– Goblet squats: 1 minute
– Kettlebell deadlifts: 1 minute
– Kettlebell lunges (alternating legs): 1 minute
– Kettlebell clean and press: 1 minute
– Russian twists with kettlebell: 1 minute
– Kettlebell halos: 1 minute
– Rest: 30 to 60 seconds

Repeat the Main Workout circuit for a total of 3 rounds.

Cool Down (5 minutes)
– Stretching: 5 minutes

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The Yard – 3 Aug 2024

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WARMUP: We did.
THE THANG:

There was a lot of back and forth down the field and back with 6-inch holds and exercises and such. Threw in some burpees, and partner carries, and bear crawls. It’s all Julie Andrews and my favorite things… that’s for Band Camp…

Went up to the parking lot track and did some more exercises and loops on the track.

– JCruise took a dump on the 50-yard line and blamed it on the dog. Or maybe it was the other way around… I forget
– FunHouse died of dysentery on his way back across the expansive plains to his home, Oregon Trail style…
– Spider-Man changed into his (not present) shirt after the workout…
– Gears went sleeveless to show off his newly acquired Hawaiian tan…
– Maximus was glad we didn’t do 81 burpees to start our workout…
– Tapout (11) carried Headspin for 50 yards, thus reinforcing my statement about being grown f-ing men. But he promises to keep himself in check in front of his mom…
– Time Machine loves ducks. Like, it might be an unhealthy focus of his life…
– Drop Thrill knows how to keep a man humble…
– 3D (if you haven’t noticed) is accelerating whilst shedding his former self…
– Suplex agrees that we don’t use the word “whilst” nearly enough…
– Yoyo Ma was the War Daddy today. He won’t read this, so I can write whatever I want about him…
– Sprocket continues to fill out his rewards card. Just a few more punches and I think he gets one free workout. Or an ice cream cake or something like that…
– Ruby Slippers loved doing a 6-inch hold. I’ll just leave that there.

When truth pulls up next to you in its limo, rolls down the window and asks you if you have any Grey Poupon, you can pass it this report as a substitute.
no poop was actually created or discovered at the 50 or any other yard line.
no Poupon was actually created or discovered at the 50 either…

MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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Rasslin’ Endorsed

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WARMUP: Clam Chowder x5, Cherry Pickers, CC x4, Hillbilly Walkers, CC x 3, SSH, CC x 2, Imperial Squat Walkers, CC x 1, Bomb-Jacks
most IC

THE THANG: mix of solo & partner work
R1: Fireman’s Drag end zone to end zone
R2: lap— shuffle 20m, mosey 100m, shuffle 20 m, Nur 100m
R3: Double Backed Beasts – 50 Dora
R4: repeat R2, but with Carioca on 20’s
R5: Partner Bent Rows— x 40 Dora
R6: repeat R2
R7: “Dirty Dog” series (21 count)

MARY: box cutters, Hello Dolly, other Pax call outs

ANNOUNCEMENTS: stuff the bus, T&H

COT: yup

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