Tag: 3D

Improve VO2 max per Dr. Attia’s 4 by 4 recommendation

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WARMUP:
– Down Dog with Calf stretch’s
– Laying Pigeon L/R
– Stabilizers L/R

THE THANG:

Go all out on workout sets and push yourself into Zone 5

– 4 minutes of Clusters x 4 minutes sandbag loaded walk.

– 4 minutes of Loaded squats x 4 minutes sandbag loaded walk.

– 4 minutes of Man Makers x 4 minutes sandbag loaded walk.

– 4 minutes of over shoulder sandbag tosses x 4 minutes sandbag loaded walk.

– 4 minutes of Sandbag running x 4 minutes sandbag loaded walk.

MARY: NA
ANNOUNCEMENTS: Read your newsletters…
COT: It is what it is…. Prayers for those going through it right now.

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Ladders of fun

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WARMUP:
The usual, SSH, Moroccan night clubs, lots of arm circles, low slow squats
THE THANG:
Disclaimer… Tabatha: every time the alarm went off… 10 Carolina dry docks every two minutes, 10 squats 30 seconds after that
Evolution: toss your sandbag to light pole towards car pool line, carry it no next one following the street, toss, carry… and then we found a ladder… loaded up the ladder with sandbags, one pax will carry sandbag while the other 6 went under weight carrying the ladder on their shoulders, remember Tabatha? Well, every time alarm went off, ladder is grounded, dry docks and squats are performed, rotate pax on sandbag, keep moving… movement was dictated by Tabatha… back to start point, 5 minutes of broga… while at it… yes, alarm went off again… just a few more CDD and squats.

MARY: broga

COT:
Prayers for our kids and those with health issues,

Tinsel :christmas_tree: out

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Uphill both ways

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WARMUP:
THE THANG: ran to academy and whiters intersection.

Ran up the big hill to parking lot, 10 hand release merkins
Back down to intersection, 10 butterfly sit-ups
Up the opposite hill to the Baptist church driveway 10 hand release merkins
Back down to intersection 10 butterfly sit-ups
Repeat
Back to COT
MARY:
ANNOUNCEMENTS:
COT:

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No one asks me to carry heavy things.

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WARMUP: A variety of warmupy things. Maximus could have done windmills the whole time.
THE THANG:
Everyone carried a ruck or weight vest, sand bag and KB. Did. Big loop of the car line and then stopped in the parking lot
Worked island to island in the parking lot
KB 20 curls / lunge walk with torso twist
Repeat
Sandbag 20 squats / Sumo walk
Repeat
KB 20 OH press / waiter carry
Repeat
Sandbag 20 upright rows / sand bag toss
Repeat
KB 20 tricep ext / goblet carry
Repeat
Sandbag 20 Deadlift / rifle carry on chest
Repeat
KB 20 American Hammers / Farmer carry
Repeat
Sandbag 20 Clean / Shoulder carry
Repeat
Back to COT the short way
MARY:
ANNOUNCEMENTS:
COT:

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No Distance, Just Work

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WARMUP:
Ruck over to Trailhead Park playground.
Slick: Windmills, Squats, Merkins

THE THANG:
25 Step-Ups (ea leg), 5 Man Makers, 10 Curls
Repeat
25 Step-Ups (ea leg), 5 Man Makers, 10 Simbas
Repeat

Ruck back to the rock at TCES
Bear Crawl ~1/2 way down the back stretch & lunge walk to the corner.
15’s: Carolina Dry Docks, Tricep Extension, Flutter Kicks w/ Press, Simbas

Hold ruck at the top of a curl and walk back to the rock.
15’s: Ground-to-Overhead, Dead Lifts, Curl into a Press

Overhead carry to the flags
15 Overhead Press, Flutter Kicks w/ Press
Lie on your back, hold your feet 6″ off the ground and ruck off the ground behind you. Go around and everyone gives a 10-count.

Overhead carry back to COT.
American Hammers, X&O’s

MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle

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No Rep Count

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Simple 4 Corner workout, 3 exercises at each cone, rep count started at 5. Original plan was to add 5 reps each lap, but a read a quote from Ali. “I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.”

1st cone
– Squats
– Lunges
– Calf raises
– Farmer Carry/Bear Crawl to next cone
2nd cone
– Bent over row
– Upright row
– Curl
– Overhead carry to next cone
3rd cone
– Flutter with press
– American Hammer
– Simba
– Sandbag toss with Man Maker
4th cone
– Dead Lift
– Clean
– Clean w/press
– Rifle Carry

We made it through about 3 rounds.

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The hammer of Thor

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WARMUP: We got the party started with SSH, windmills, cherry pickers, low slow squats, merkins, and some stretching (hamstring and back).
THE THANG: Today was pretty straight forward and kudos to the avenger Thor for the inspiration of the different exercises.
– 10 reverse curls
– 10 shoulder press
– 10 tricep extension
– 10 squats
– 10 lunges each leg
– 10 upward rows
– 10 Thor hammer chops each side (basically low to high across your body, hip to above your shoulder)

Quick 30 second break, short jog, short walk back, farmer carry the weight to the next stop.

We got through 6 rounds. Thor hammers were deemed the worst.
MARY: not today
ANNOUNCEMENTS: lots in the newsletter, convergence and invergence happening
COT: jobs and mental health for the guys in the circle

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Solid start to a Sunday

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Rucked up and headed out down through gold hill schools and up past light poles to Walmart parking and left onto stonecrest. Turned around at 30min.

Finished close to 3.8miles.

Solid mumble chatter and fellowship – great way to start a Sunday

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Minnow Pond – 8/21/25

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17 at Minnow Pond for 3.5ish miles and a bounty of plank jacks, HR merkins, jump squats, and flutters. Route: Confederate, Country Club Dr, Academy, Monroe White, repeat 2x.

My message: Who is watching you? Is it someone younger? Older? What would they say about you? Are you leading by example? Are you leading through your words?

Thanks for the opportunity <@U686LEPLH> .

<@U03066JLPM0> <@U038GMXLKFC> <@UGND8G4TD> <@U02DKM63B7B> <@UJKGM3VKJ> <@UMB4FRCMA> <@U08GGTLHL> <@U038UMUEB29> <@U5DKASDQU> <@U5RTPS4M8> <@U6AS1MBPG> <@UMRNJ46AW> <@U04M7P605SM> <@U01NGHPR2HW> <@U01BA80UZCY> <@UST30T7FF>

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Rain Was Right On Time

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WARMUP: Run To Business 21
THE THANG: Thought we would have a dry morning but Mother Nature had heavy rain in store for us. It started pouring exactly at 0515 and lasted to about COT. Some pole dancing was on tap for my Q at Minnow Pond so I had pax mosey over to business 21 where there are 5 telephone poles about 1/8 mile apart. Pax started at pole 1 did an exercise and ran about 1/4 mile to road sign and ran back up hill to first pole do exercise then move to second pole and do that exercise. This pattern continued to all 5 poles where completed. Exercises were 10 reps at each pole of Hand Release Merkins, Big Boys, Monkey Humpers, Carolina Dry Docks and Hand Release Diamond Merkins. 3.5-4.25 miles where ran.
MARY: nope
ANNOUNCEMENTS: Golf Tournament October 20th Waterford Golf Course.
COT:

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