WARMUP: ssh, windmills, shoulders, merkins
THE THANG: Tabata w/ mosey in between
MARY:
ANNOUNCEMENTS: 12 year anniversary beat down on the 28th.
COT: prayers for country, marriages and kids
WARMUP:
Run to back of school mixed in a few butt kickers, toy soldiers and high knees
THE THANG:
OG Board of pain with a twist. No one has ever and dare I say will never complete the board in 45 mins. With that being said, I cut all reps in half except for calf raises. With the at being said, no one finished, but Tesh was a couple exercises away.
50 burpees
150 calf raises
50 ski abs
50 merkins
50 squats
100 LBCs
50 CDD
50 American Hammers
50 Mac Tar Jai
50 Jump squats
50 Mtn climbers
100 shoulder press
50 Mary Catherine
100 hello dolly
50 wide arm merkins
50 squat jacks
50 nippler
50 burpees
MARY:
ANNOUNCEMENTS:
COT:
Mozy around parking lot. Windmills. Merkins. Mountain climbers. More merkins.
Mozy with bell down the hill towards the bus drop off. At every light stop and a chest and leg exercise. I chose 10 chest press and 10 curtsy lunges at odd number poles. 10 squats and 10 merkins at even number poles. At bus drop off gather at bottom of hill and do 11s. 1 curtsy lunge at bottom and 10 chest press at test. Keep doing 11s up and down the hill until you reach 10 lunges and 1 chest press. Head back up hill and do arm exercises at every light. Back at COT finish with hip exercises.
WARMUP: rucks up
THE THANG: ruck towards FMHS, approximately 0.75 miles, the night before I had talked to Badlands to meet with the coach’s box crew at the hill by the football stadium so we can share our gear.
Quick warmup led by Badlands: circled up for SSH, WM, IW, MNC, LSS all IC. We brought 3 sandbags and 6 rucks to the party so we utilized them in a mini-DORA. Instructions were a little mixed up at the beginning because we ended up with 5 groups of 3 PAX… bottom of the hill: 50 burpees – while 2 of the PAX did overhead rifle carry up the hill with sandbag/ruck 100 squats – while 2 of the PAX did farmers carry up the hill with sandbag/ruck 150 merkins – while 2 of the PAX did bear hug carry up the hill with sandbag/ruck, for the final movement we split into 3 groups of 5 PAX and rotated throwing the sandbag up and down the hill
Time to head back to COT, another 0.75 miles to go.
MARY: broga and stretches.
ANNOUNCEMENTS: Manion hero Ruck on 9/14.
COT: stays in cot
Tinsel out…
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:
WARMUP: Jog and a variety of stuff
THE THANG:
Dora
50 swings
100 squats
150 hammer curls
100 bent over rows
50 swings
Pax called tabata
45 sec on 15 off
Back to COT
MARY: 1 min to finish off the clock
ANNOUNCEMENTS:
COT:
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.
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:
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.
– 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