Tag: Anchor Bar (Rock Region)

Leg Day at the Box

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WARMUP: It’s the Coach’s Box, there is no warm-up. Ain’t nobody got time for that!!! Gave the disclaimer 2 min prior to start time, no time to waste.

THE THANG: Moseyed to the hill in front of the school.

Time Under Tension: Partnered up, Partner 1 runs down the hill and back up while Partner 2 holds the Al Gore position, flapjack. Completed 3 rounds.

Moseyed to the school and found some benches.

Bench Work: Step-Ups and BSSs were the exercises.
15 Step-Ups with the right leg followed by 15 Step-Ups with the left leg, go immediately into BSSs 15 each leg. Continued in this manner for reps of 12 & 9.

Moseyed back to COT area and asked PAX to circle up.

Jack ‘Jane Fonda Style’ Webb: 1 to 4 ratio escalating to a total of 10 & 40. Exercise for the 1 was Forward Lunges ( on the 2 count it was 2 lunges per leg, 3 count was 3 lunges per leg, and so on ), Exercise for the 4 was low squat pulses ( get deep into an Al Gore position and then pulse with your legs ).

Legs were feeling it afterwards.

MARY: It was LEG DAY so she was not invited.

ANNOUNCEMENTS: Went right into our conversation about motivation vs. fear. Discussion went a little over our time limit so this part was skipped.

COT: STK

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30 Fishin Gone / 30 Gone Fishin

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WARMUP: SSH, CP, IW, Merkins, All IC
Shakira (five each direction) OYO

THE THANG:
3stations: cinderblock, fire hose, lap around the parking lot. Rotate upon completion of lap.

Round 1 and 2:
Firehouse – battle ropes,
Cinderblock-5 man-makers, 10 curls, 10 press, 10 0H tricep… Rinse repeat

Round 3 and 4:
Fire hose, renegade lat-pulls, 5 front-raise slams, 5 side -raise slams, rinse repeat
Cindy – Tower of power X5, 10 gorilla Rows, rinse/repeat

Third F conversation about making lemonade from lemons. Some good crossovers into the nature of forgiveness, grief, etc..

MARY: nope… our M’s have different names – who’s mary?

ANNOUNCEMENTS: Newsletter / Flag Football Fort/Rock??
COT: Held

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VQ in The Fort Region

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I introduced some of the pax from The Fort to Anchor Bar’s Famous Chicken Wing. The Anchor Bar is a restaurant in Buffalo, NY is famous for the first place to serve chicken wings as we know them today. More on that below. In my 8+ years doing F3 this is my Q outside the Rock Region. It was a great morning meeting new pax.
WARMUP:
The disclaimer was given and we warmed up with:
– 1 dozen Windmills IC
– 1 dozen Imperial Walkers IC
– 1 dozen Hillbilly Walkers IC
– 1 dozen Low Slow Squats IC
THE THANG:
This 4-Corner workout was inspired by the way chicken wings were originally served at The Anchor Bar. Back in the day wings were served by the dozen mild, medium, hot or extra hot. So, each round of 4-corners consisted of a similar exercise at each corner progressively getting a bit more difficult. 1 dozen of each exercise were performed OYO.
– Round 1 – Flying Squirrels, Burpees, Diamond Burpees, Hand Release Burpees
– Round 2 – Rosalitas, Hello Dollies, Freddie Mercuries (Double Count), Flutter Kicks (DC)
– Round 3 – Carolina Drydocks, Merkins, Diamond Merkins, Hand Release Merkins
– Round 4 – Seal Jacks, Side Straddle Hops, Smurf Jacks, Bomb Jacks
– Round 5 – LBC’s, Gas Pumpers, V-Ups, Big Boy Sit-ups
With time remaining, we did my “hot wing eating contest”. In my hometown the was a restaurant the would have a hot wing eating contest where the would give each contestant a pile of their hottest wings (Volcanic). Whoever ate the most in the allotted time was the winner. My F3 version was Balls To The Walls until one pax remained in the position. Your “wings” are sure to burn when you’re down.
MARY:
No time
ANNOUNCEMENTS:
Announced.
COT:
<@UGU3XR5RP> took over from here and led a great discussion on Not Looking Back. It revolved around the passage in the Bible where Lot’s wife looked back and was turned in to a pillar of salt. Once we pick up our cross to follow Jesus, we should not turn back to our wicked ways. Instead, keep our eyes looking forward affixed upon Jesus. It is easier said than done.

I’m not doing the discussion justice, so I urge Band Camp to add more in the comments.

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