Tag: Airborne

Potpourri of Pain

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WARMUP: windmill, arm circles, merkins, mountain climbers
THE THANG: mosey to pull up bars.  5 sets – counts of 5,4,3,2 and 1 with 5 merkins in between each set of pull-ups.  Mosey back to parking lot and pick up coupons.  Form a line.  One person used the sand bag and performed 25 squats and functioned as the timer.  Remaining pax performed the following exercises:
Merkins
Dips
Carolina Dry Docks
Squats
Calf raises
Alternating lunges
Single Leg Deadlifts

After the above exercises were done, we took a lap, came back and changed coupon to the kettlebell. While one PAX performed 20 curls, remaining PAX worked through the exercise set listed above. Took another and came back to the wall for some air chair and balls to wall. Formed back on the line and did 100 yd sprints with 1 min of plank between each sprint.
MARY: 3 min of Ab work and finished with my hip exercises.
ANNOUNCEMENTS:
COT:

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Snake Bite

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WARMUP: SSH, WM
THE THANG:
BEAR CRAWL 75y and TOY SOLDIER back
MURDER BUNNY 75y and PASS-THROUGH LUNGE back
DUCK WALK W/ BELL 75y and OVERHEAD CARRY back

Timer:
Rd1 10 Overhead sandbag tosses
Rd2 8 pull-ups
Rd3 50 mountain climbers

AMRAP:
– HIGH PULLS
– HALO CW
– HALO CC
– M.H.S.
– MERKIN PASSTHROUGH
– LUNGE PASSTHROUGH

RUN A LAP

– SWINGS
– O.H.P
– AROUND THE WORLD CW
– AROUND THE WORLD CC
– DEADLIFT
– SKULL CRUSHER

RUN A LAP

– TRI-EXTENTIONS
– BENTOVER ROW LEFT
– BENTOVER ROW RIGHT
– CURLS
– FLUTTER PRESS
– B.B. O.H.P.

RUN A LAP

MARY: American Hammers, BB Sit-ups, Flutters
ANNOUNCEMENTS: Newsletters
COT: Closed in prayer

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LIV vs PGA Tour at the Hive

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Uhaul was spinning the tunes by request which meant 80s and 90s rap hits. It is clearly a spiritual gift for him and the Pax appreciate it.

WARMUP:

Mosey around the parking lot
Windmills x 10
MNC x 15
Planks

THE THANG:

Separate into two groups (LIV tour and PGA Tour). Focus today would be KB exercises to improve golf swing accuracy and distance. Tours would do 3 sets of each exercise with 12 reps followed by a lap and then switch tours.

LIV
Hand Plank Reach
Merkins
Mtn Climbers

PGA Tour
KB Swings
Rows
IW

Lap then switch

Round 2
LIV Tour
Floor press
Russian Twist
Skull crushers

PGA Tour
Halo
Lateral swings
Slalom jumps

Lap then switch

All Tours
Goblet Squats
Curls
Big Boys

Mosey back to COT

COT: YHC had not Q’ed in some time and while I laid out a clear disclaimer, I failed to recognize that we had an FNG brought to us by Cohiba. Thanks to the pax, we were able to remedy this and provide him with a good name and explanation of F3 and the core principles.

I left the Pax with a question…what times in your life have truly brought you joy? Its a question that I was journaling about last night. What stands out to me is my wedding, the birth of my girls, seeing my girls succeed at something and the fellowship of the Pax

What has truly brought you joy?

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“The Hip Thing” By Airborne

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WARMUP: What Warmup?
THE THANG: Run… far….
Head from COT to Munn. South on Munn to Harris St. East on Harris St. to the Godfather of hills in The Fort. Depending on the distance desired, take Spratt or Massey to 160 and back to COT for a total of ~4 miles.
MARY: Not necessarily Mary but Airborne brought out a 5 minute Hip workout to help with strength, tone and maintain the swim bod for the summer. It was a burner!
ANNOUNCEMENTS: Read your newsletter. Convergence on July 4.
COT: Prayers for calm minds and patience, Cakeboss’s family after losing his step-father and the Cox family who lost their father leaving behind two young children and a wife.

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Slash’s Snake trip

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WARMUP: yep. With some yoga and Dan John’s humane burpee

THE THANG:
Run to go see the dead snake Slash found
Sprint the tiny hill behind the stadium

8 min EMOM
3 single arm dead lift
2 clean and squat
1 squat thruster
Repeat on other side
Rest the remainder of the minute

Sets of 5 on each side in the grass
Single arm swing to snatch
Split squat
Lunge to halo
Single leg deadlift
Overhead reverse lunge
Overhead hold and march

5 burpee snatches each side

Some shin box mobility to close

ANNOUNCEMENTS:
Convergence 7/4
Bethel 7/6
HIM Camp 8/11-8/13

COT:
Quote from Airborne: It’s easier to raise a son than fix a broken young man. Try to do the harder thing (like waking up to workout). Cause that harder thing for me is often being patient and soft with my words around a 9-year old boy that shares my last name. I’m more emotionally built to power through burpee snatches… parenting effectively takes work

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The 3in Screw!!

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WARMUP: mosey to 5 light poles and do exercise
Mosey back to kettlebells

THE THANG:
6 exercise moves
*swings
*kb Merkins
*shoulder press
*American hammers
*curls
*squats
Perform 20 reps of each and move to right
Once complete run up hill to Munn Rd and back
Rinse and Repeat except round 2 = 24reps and round 3 =26 reps
MARY: at cot got 3 rounds of Mary in and completed at 0600 sharp

ANNOUNCEMENTS:
Read your newsletter
COT:
Lots of prayers praises and good vibes by all

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