Tag: Abagnale

Worst 100 Yards Ever

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WARMUP: SSH/IW/HW/CP
THE THANG:
Mosey to football field

“Worst 100 yards ever”

Cocaine bear crawl 100 – merkins 1-4, back down
400
Lunge walk 100 – squat jumps 1-4, back down
400
Side shuffle (side bear crawl) 100 – jump twists
400
Broad jump 100- burpees 1-4, back down
400

50 SSH AT 50
7 BOMBJACKS FOR TD

MARY: yes- at the field
ANNOUNCEMENTS: Luka 5k, Bethel Men’s shelter, Speed for need
COT: yes

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Block Party-palooza

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WARMUP: SSH, Cherry pickers, windmill, grandpaJacks, moroccan night clubs, merkins
Mosey to the park
THE THANG: 10 Burpees, EMOM 6 mins
Lunge walk 30 yards, sprint 40 yards, Bear crawl 30yd, karaoke 40yd, Rev Karaoke 40yd, bear crawl, Nur
Ladders – 60 SSH, 50 Flutters, 40 Merkins, 30 monkey humpers, 20 BBS, 10 squat jumps, back up the ladder
MARY: Timed it perfectly
ANNOUNCEMENTS: Fastest 5k
COT: Do good

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Movie Theatre Shenanigans

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WARMUP:
SSH
Low slow squats
Merkins
Mosey to movie theater parking lot
THE THANG:
Round 1:
Sprint 100 yards, do 10 burpees, sprint back
13 squat jumps
13 lunges each leg
13 monkey humpers
Repeat 3x starting with run

Round 2:
Sprint 50 yards, do 10 burpees, sprint back
13 hand release merkins
13 CDD
13 diamond merkins
Repeat 3x

Round 3:
Bear crawl 20ish yards, bear crawl back
13 big boy sit-ups
13 flutters each leg
13 Freddy mercury each leg
Repeat 3x

Mosey back to COT

MARY: 5 mins of Mary

ANNOUNCEMENTS:
Pizza tonight at Emilio’s
Luka 5K
AKA!

COT: prayers up for Luka, aging parents/grandparents

:pizza:

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One Shining Moment

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American Jackal 3/17/2025

One Shining Moment

Warmup:
SSH
Imperial Walkers
Peter Parker
Plank, L arm high, R arm high
Hillbilly Walkers
Windmill
Cherry Pickers

The Thang:
PAX got ready for March Madness during the Hoops themed Bootcamp

– 2 X Hands Up defense – Shuffle: shuffled along the court perimeter with hands above shoulders. When whistle was blown, 10 plank jacks in place, then continue with shuffle.
– 3 X Defensive Drill – Eyes forward so PAX ran a route of Sprint, Shuffle, Nur, Shuffle, Sprint, Shuffle, Nur. When you get to a cone, shuffle around once then continue.
– 2 X Suicides – Gotta touch the lines, boys!
– Layup Line DORA
– 100 merkins
– 200 squats
– 300 CDDs
– 400 LBC (only got in 200)
– Two teams: first team does exercises above, go by highest/fastest PAX
– Other team must complete 4 layups in a row. If not, try again. Switch with first team.
– Backboard Taps – PAX bounced ball off backboard 50 times in a circuit
– Knockout: when you lose, do leg lifts on sideline

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Med balls, sandbags and sledgehammers

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WARMUP: Moroccan night clubs, low slow squats, low slow merkins. Windmills
THE THANG: mes balls and sandbags were lined up. Pax formed a line and started tossing them over the shoulder, rotate, we had 9 bags of different weights for the rotation.

Bring bags to bottom of parking lot. 4 pax will bear crawl and push/roll the medballs up the hill while rest of pax will toss sandbags forward, rotate as needed between to complete 2 circuits.

We had 3 sledgehammers waiting for us…

Next. 3 pax with hold one sledgehammer each with one hand with arm straight out and hold it while rest of pax mosey around parking lot carrying, sandbags, medballs and rucks. Rotate as needed for 10 minutes alternating between hammers and mosey.

Back to pushing medballs up the hill while bear crawling, 10 pax bear crawled up and down the hill in a rotating form while 3 pax made “halos” with the hammers, rotate again between hammers and med balls. another 10 minutes.

I’ve been wanting to try the bear crawl /med ball push for a while and now it’s one of my favorite modes of transportation.

Shoulders will be smoking tomorrow.

MARY: broga
ANNOUNCEMENTS: jaeger, Q source happening once a month at Sweetwaters.
COT: fifth core principle.

Tinsel OUT

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Lazarus

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Stretch, Running, Pain-station, Tire roll & 1Merkin
WARMUP: Stretching, Running,
THE THANG:
<@U0603USPHAS> brought the car in HOT :hot_face: to start our F3 workout.

Had four F3 members from the Waxhaw region. Mad Dog, Hot Yoga, Bottle Cap, and C3P0

<@U01FDRQSQG3> kept <@U063F72E8M9> on the move with his extremely fast pace!

<@U07E0KTT4BV> and <@U07BZNU2HDH> stepped up with the tire :wheel: push followed by a Merkin. Strong work fellas

MARY: Team work and strong running
ANNOUNCEMENTS: praise and prayers around the circle :o:
COT: <@U063F72E8M9> led us out with a prayer

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Halloween House Party

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WARMUP: Mosey to the back lot
Side Straddle Hop x 25
Windmills x Most ever done
Cherry Pickers x 10
Moroccan Night clubs x 10
Merkins x 10
THE THANG:
High knees
Lunges
Nur
sprints x 3
Karaoke
The Pax pulled exercises from the bucket :
31 Monkey Humpers
31 Squats
31 Merkins
31 Burpees (twice, who would put 2 of those in there?)
Big sprint suicide style
31 Carolina dry docks
31 Flutter Kicks

MARY: Smidge of planks
ANNOUNCEMENTS: Bourbon night, Bethel, Christmas Party
COT: Men laid it out there so we can help shoulder the burden

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Too many merkins

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Warmup
Run to Hill
SSH
Hillbilly Walkers
Imperial Walkers
Merkins
Honeymooners
Downward Dog

The Thang
Dora
100 CDD
200 Squats
300 Merkins
400 LBC
One does exercise, one runs up the hill
Bear Crawl up the hill
Return to COT

ANNOUNCEMENTS:
Bourbon BBQ
Trash pickup
Beers for Beetus
Men’s Shelter

COT:
Prayers for health and the country

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