Tag: 3D

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Snake Pit turned into a Keg party. 7 PAX decided to drink the pain this gloomy morning, whereas Bobber arrived late and was scared so decided to do Bushwood.

Pax carried 2 kegs, a sandbag, and a ruck, along with their respective kettlebells to the top of the hill. Did a short COP and mossy down the hill to the first intersection where storage building was. Came back up and paired up for an easy DORA. 100 KB swings, 200 squats, 300 LBCs w/KB. The partner carried one of the coupons down the hill to the second Bus sign and back.

once completed, carried all coupons and KB to Bus sign. half the group ran to the pull up bars to complete 5 pull-ups. The other half completed as many reps as the chose for curls, OH press, bent over rows, squats. Once the first group is back the second group runs to do pull-ups.

Mossy back to COT!

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Yoga Mat is Gear

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Warm Up: SSH, IW, HW, Good Morning, Squats, Around the World

Thang: Groups of two rotating through stations
Deck Squats – Swings
Side Lunge – Lawnmower Pulls
Knee-tar N’Diaye – Half Kneeling Press (on preset yoga mats)
Flip the Tire
Racked Squat R/L
Racked Lunge R/L
Overhead Press R/L

Closed out with Cleans and Burpee Snatches

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7 of Diamonds

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WARMUP:
SSH, Moroccan Nightclubs, Low Slow Squats, Cherry Pickers, Merkins, plank, downward dog, honeymooners

THE THANG:
Had a variation of the 7 of diamonds
7 rounds, various exercises starting with 7 reps at round 1 with increasing by 7 reps up to round 4 then back down 7 reps. Round 1 is completed when you do the first exercise at all 4 corners. Repeat for remaining rounds.

Corners 1 & 3
7 Burpees, 14 Merkins, 21 Squats, 28 Flutter kicks, 21 sumo squats, 14 dips, 7 burpees
Jog from corner 1 to 2
Nur from corner 3 to 4

Corners 2&4
7 Burpees, 14 Dry docks, 21 lunges, 28 Peter Parker’s, 21 calf raises, 14 shoulder taps, 7 burpees
Karaoke from corners 2 to 3 and from 4 to 1

Wrapped up the last 5 minutes with some Mary’s led out by Twister

ANNOUNCEMENTS
Check the newsletter

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What idiot called this?

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PAX showed up expecting for Shady to be on Q (which explains the large numbers). They had to settle for me, but I’m just happy to be Shady’s understudy. Hope he gets back to 100% soon

WARMUP:
SSH, IW, HW, Shoulder Taps, Peter Parker, Parker Peter, Merkin

THE THANG:
Extra weight. PAX had rucks, sandbags, and bells galore in honor of Gear MAYhem

3 groups
1 took a lap and did swings for the 6
2 groups carried weight the length of the parking lot, did 10 merkins, 15 squats, and came back.

Then we rotated. After everyone got to run we add weight

Between each set of 3 rounds:
(With no extra weight on)
5 manmakers
5 cleans (each side)
5 overhead presses (each side)

We got through 3 sets of 3 rounds

At one point during set 3, I causally and in a very neutral tone mentioned that my grip was shot. Vuvuzela pointed out that he’d never heard anybody gripe about their own Q so much. Maybe I mentioned something earlier too?

MARY: Uhaul Q-jacked for Mary a little early by my clock, but he doesn’t like manmakers.

ANNOUNCEMENTS: read the newsletter, lots of community impact going on!

COT: doing one thing really well is better than 5 things done halfway. Bear reminded us today that form matters. Do a good squat.

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Beaker Mayhem Beatdown

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WARMUP: SSH, Moroccan Night Clubs, Low Slow Squats, Windmills, Cherry Pickers, Carolina Dry Docks, Plank to Downward Dog to Honeymooners
THE THANG:
There were plenty of sandbags to go around.

PAX split up into groups of 3, each group with a sandbag and everyone with a KB.

Routine went as followed:
1 PAX jog/walk with the sandbag to the other end of the parking lot and back while the other 2 PAX perform workout. PAX 2 takes sandbag, goes to the other end and back while other 2 performs workout. This goes on until all 3 have carried the sandbag. Then workout switches.
After 2 workouts everyone planks up until the 6 gets in, then performs 7 manmakers as a group.

Repeat 2 more times

Workouts as followed:

Squats – Merkins – Manmakers
Beakers (A Uhaul with an added overhead press) – Rows – Manmakers
Flutter kicks – Calf Raises – Manmakers

Wrapped up with some Chest press – Freddie Mercury Jack Webs

Lots of mumble chatter about fupas and legs not working.

Great job guys! Thanks for the Q!

Beaker out!

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3rd Manion WOD with the AKA crew

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WARMUP: mumblechatter

THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags)
7 rounds

We did an extra rounds as time allowed for extra credit

MARY: mumblechatter
ANNOUNCEMENTS: sign up for blood donations🩸
COT: prayers for families, kids and teachers during the last stretch of the school year

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RESPECTABLE DROPTHRILL

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Drop Thrill bday Q
Warmup
16 SSH
19-7-2 =10
Windmills
Cherry pickers
Moroccan nightclubs
Baby arm circles
Down dog stretch calves
Stretch arms across front and then behind head

Start walking

April 16, 1972
Leap year
16 Bobby hurlies

Sunday
7 imperial walkers

2 giant pandas arrive in US. The first. Ling Ling and Hsing Hsing
2 Burpees

Apollo 16, 5th moon landing launched 1254 pm
16 squats
5 lunges
12 OH claps
54 sec Al gore

Cubs rookie pitcher hurls 4-0 no hitter against Phillies
9 Merkins
4 BBS

2 British soldiers killed by IRA
2 Burpees

Chinese year of Rat
Rat Crawl

Star sign Aries
First 30 degrees of the celestial longitude
30 LBCs
Also The Ram
16 Ram Kicks

Pope Benedict 16 born 1927
16 OH press
19 imperial walkers
27 hillbilly walkers

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Snakewood Sandbag Surprise

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WARMUP: SSH, Merkins, Tappy Taps, Windmills

THE THANG: 4 Rounds
2 Turkish Get Ups
5 Burpee Snatches
Run a Lap

Head down the hill with bells.

Three Way Sandbag Surprise
Partner Farmers Carry KB’s Up and Back
Sand Bag Clean and Toss Up Hill
OH Press

The above three happened in rotating fashion.

MARY: 4 Minutes of Mary
Flutters x 15
American Hammers x 15
LBCs x 15
Protractor to the end

ANNOUNCEMENTS: Christmas Party Coming… UHAUL will not be planning it.

COT: Prayers/Praises

Tootie & 2.0
Cable Guy & Family for their loss
UHAUL’s Nephew on the road to recovery
3D’s positive example smoking ribs with his 2.0

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Bushpit & Snakewood Sandbag Surprise

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YHC picked up the Q last minute as a scheduling conflict arose. Always happy to help at the Snake Pit. Promised Turkish Get Ups and Burpee Snatches. Did not disappoint.

We had six in total (plus my #nutsniffer, Zoe), two from Bushwood and 4 from Snake Pit – so we formed together to be Bushpit/Snakewood. Also did not disappoint.

 

4 Rounds

2 Turkish Get Ups

5 Burpee Snatches

Run a Lap (.12 mile)

 

Head down the hill with bells.

 

Three Way Sandbag Surprise

Partner 1: Farmers Carry Heaviest Two KB’s Up and Back (Two Light Poles up)

Partner 2: Sand Bag Clean and Toss Up Hill

Partner 3: OH Press third KB

The above three happened in rotating fashion – when the Farmers Carrier returned they swapped movements, continuously throwing the sandbag up hill and back to COT.

 

4 Minutes of Mary

Flutters x 15

American Hammers x 15

LBCs x 15

Protractor to the end 

 

It was a glorious showing with good mumble chatter and positive conversation. You know, the usual stuff that keeps YHC coming back to F3 consistently.

 

Prayers/Praises

Tootie & 2.0

Cable Guy & Family for their loss

UHAUL’s Nephew on the road to recovery

3D’s positive example smoking ribs with his 2.0

 

Appreciate YHC being allowed to lead again, 3D.

 

Punch List out.

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Light pole Tour of Pain

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WARMUP: maybe one SSH
THE THANG:
Ran around the outside of CRHS campus. Every light pole directly on your path stop and do exercises with KB. First 10 poles do 5 reps of first set. Next 10, 10 reps of 2nd. Next 10, 15 of 3rd set.

5
Uhauls
Haybailers
Dips

10
Swings
Curls
OH

15
Squats
Tricep extensions
Calf raises

By the time we go to the front of the school and started the 3rd set BC ran back and pushed the 6 up to all finish for COT.

MARY:
ANNOUNCEMENTS:
COT:

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