Tag: 3D

Date with Cindy

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WARMUP: Absolutely, too old not to
THE THANG: Moseyed to the High School where someone had left some Cindy’s out and a winkie. Had an escalator, 10 reps was the count, adding an exercise after each round. Ran to the back of the field between rounds.
Swings, Squats, Rows, Curls, Dips, OH Press, Hammers, Offset Merkins, Simbas and Man Makers. Cleaned up the mess and headed back to COT
ANNOUNCEMENTS: Sign up for the dang Christmas Party you slackers
COT: 5th Core Principle

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Rounds of pain

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WARMUP: did some stuff
THE THANG:
Attempted 8 rounds. Got 5.7
10 reps each.
Halo squat
Clean and Press. 10 ea side
Ballistic Row
Curls
Around the World with Chop
Lunge Twist

MARY:
ANNOUNCEMENTS:
COT:

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Slow-Square Agility-Burn

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WARMUP: Indian-run (w/ basketballs dribbling) to main theatre of AM-combat…
then… https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix by Me first & Gimme Gimmes (2:11)
1. Base = Hillbillies
2. Chorus = Windmills
1. Then… https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37)
1. Base = Imp. Walkers
2. Chorus: Plank Jax
3. Solos: Cherry Pickers
THE THANG:
#1: agility ladder
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)

#2 4-Square. when Pax are out… take a lap, then join the queue

MARY: Circle of Hate / Ab-lab

ANNOUNCEMENTS: Bourbon thang… turkey thang… Christmas thang
COT: Held / 5th core principle

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3 Musketeers

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WARMUP:
THE THANG:
Ran around WEP and did exercises at each swing. Then did some stuff at the walls at PIKE.
MARY:
ANNOUNCEMENTS:
COT:

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4 Swole Bros

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WARMUP: some stuff
THE THANG:
25 min EMOM
5 Deadlift
5 squats
5 Clean
5 swing

After time was up did a few more reps of another circuit.
10 Halo squats
10 Clean Press each side
10 Ballistic Row each side
10 curl
10 Around the World with shoulder touch

MARY: a few to finish off time.
ANNOUNCEMENTS:
COT:

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Ode to Nairobi

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WARMUP: usuals
THE THANG: started off by discussing the brief history of our connection with F3 Nairobi and Safari (Phelix), shared the mission of bringing clean water to Homabay Africa, Safaris home and how it was divine intervention perhaps that brought Jonathan Fraufenhaur (F3 Mapquest) into F3 where he learned of F3 Nairobi. Our plans to raise 50,000 to fund the project over there led by Living Waters International of which Jonathan is an executive, and the involvement of the Fort.

I brought a Jerry Can to represent the cans that the people of that part of the world have to use to get water every day walking 3-4 miles to get to water sources that are not even clean!

The goal was to keep the can in the air the whole 45 minutes while we travelled to several pain stations bringing the kettlebells with us to complete the exercises at the stations.

Station one:

One Pax holds Can while other pax rotate through 4 exercises 10x each exercise once the Pax complete the 4 exercises the Can gets passed to the next Pax- 7 minutes total then we move to the next station-

There were 3 stations, actually 4 but we missed one because YHC forgot about it :man-facepalming:

Station 1
Press
Squats
Twists
Swings

Station 2
Bent over rows
Lunges
Clean to press
Plank drags

Station 3
10 Kettlebell Bent-Over Rows
• 10 Kettlebell Swings
• 10 Kettlebell Deadlifts
• 10 Kettlebell Sumo High Pulls

After this we walked back to COT, we held plank while PAX carried YJC to end of lot and back, then next Pax went to end of lot and back while we all did exercise called by the last pax that got back. Did this for 8 minutes

MARY:
ANNOUNCEMENTS:
COT: https://fundraise.water.cc/give/f5969080/#!/donation/checkout

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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