Tag: Badlands

Murph training

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WARMUP: ssh, wm, mnt climbers, mnc

THE THANG:
Dora Murph
partner up –
run to pullup bars
1partner performs exercise while other runs to road and back, swap and repeat

100 pullups
200 push-ups
300 squats

run back to CoT parking lot

Had about 10 minutes left…

mosey to bottom of entrance:

bear crawl to 1st parking line
10 shoulder taps (IC)
lunge walk to 2nd parking line
20 American Hammers (IC)
bear crawl to 3rd parking line
30 LBC (IC)
lunge walk to 4th parking line
40 Flutters (IC)

1minute left…

All you got back to CoT right as clock struck 0600

ANNOUNCEMENTS: lots of stuff going on in Sept. read newsletter and get involved

COT: Good stuff

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Regal Manor Impromptu Tour

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WARMUP: None- we just run
THE THANG: Took a tour of Regal Manor from NaFo. It was a good fellowship/conversational pace. Pax ran between 4.8 and 5.3 miles. The fast guys @SkateOrDie and @Badlands stretched their legs and bit and we got separated for a bit there and they had to run a little further to find us again.
ANNOUNCEMENTS: Read your newsletter. Get ready for the 10 yr celebration

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what’s a kettlebell

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WARMUP: dynamic warmup including toy soldiers, high knees, butt kickers, SSH (IC), Merkins (IC)

THE THANG:
perform 20 reps of exercise then run 100yds before performing next set

5 sets – deadlifts
4 sets – bent over rows
3 sets – sumo squat/high pulls
2 sets – thrusters
1 sets – curls

MARY:
Death by Kettlebell

set 1 minute recurring timer:
perform increasing reps of exercise until you fail to complete number of reps before timer expires

Kettle bell swings: 5, 10, 15, etc
most failed at 35 reps

chest press: 15, 20, 25, 30, max

ANNOUNCEMENTS: 10 yr anniversary stuff – check newsletter

COT: gotta be there

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Club 813

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An awesome group of 30+ men came out to “Club 813”…celebrating the birthdays of Harry Carry, Fogerty, and Grassy Knoll!
HarryCarry started with a short mosey run.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (15x I/C)
Moroccan Nightclubs (12x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Short mosey run

Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do mountain climbers, repeat
Lunge walk…stop and do squats, repeat
Crab walk…stop and do pickle pointers (no repeat)

Hand off to Grassy Knoll:
Motivators from ten.
Jack Webb routine: One big boy sit up and four American Hammers, went to 11 bigboys to hit Grassy’s 44 years of age.

Hand off to Fogerty:
Elevens routine: 10 merkins at top of the hill, one bomb jack at the bottom, and proceed from there.

Run back to COT
Announcements
Prayers/Praises
Lastly, Badlands was inducted into Club 813.

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dead end of suck

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mumblechatter was pretty solid throughout but not much from YHC… was feeling rough this week after a late night concert Sunday- the early mornings this week just never came together.

Thankful to get the nod to Q here though as I have only been to a couple workouts over on this side of town.

WARMUP: Mosey past Teeter and Express Oil to Old Farm Dr. circle up and perform following IC: SSH, WM, MNC, Plank/honeymooner/down dog, Mtn. Climbers

THE THANG: 5 station ladder style Pyramid along Old Farm Dr.

5 stations equally spread along length of Old Farm Dr.

1) 15 Freddy Mercuries
2) 20 Merkins
3) 25 Jump Squats
4) 30 Wide Arm Merkins
5) 35 Imperial Squat Walkers

went up the ladder and back down for totals of:

120 Freddy Mercuries, 140 merkins, 125 jump squats, 90 wide arm merkins, 35 Imperial Squat Walkers

MARY: Mosey back to CoT for 3 minutes of LBCs, Leg Raises, American Hammers

ANNOUNCEMENTS: Stuff the bus this Saturday, 9/11 workout pre-blast soon

COT: Gotta be there

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Meeting of the Minds

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WARMUP:
Mosey to the Kingsley traffic circle. Circle up – SSHs, Imperial Walkers, Windmills.
THE THANG:
Bear crawl around the traffic circle, then mosey to the end of the street. Next, run up to the top of the hill to the amphitheater, stop at each light pole, alternating exercises Merkins and Squats x10. Band Camp was checking form at each light post. Glad he did not have a whistle.
We finished with a plank painstation (Merkins, Peter Parkers, Wide-Arm Merkins, Parker Peters, and Diamond Merkins
Back to COT.
MARY:
ANNOUNCEMENTS:
COT:

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Rocking and Rolling in the Gloom

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WARMUP:
Double D at the helm:

COP — SSH, Seal Jack, Mtn climbers, merkins, Peter Parkers, Windmill (all IC x10)

Burpees x10 OYO

Mosey to rock pile on driveway up from stadium. Grab a rock without worrying about running with it.

Curls IC x10
run down hill, sprint up
Overhead Press ICx10
run down hill, NUR up
Squat ICx10
run down hill, bear crawl up
Calf raise ICx10
run down hill, sprint up
Tricep press ICx10
run down hill, NUR up
Chest press ICx10
run down hill, bear crawl up

Sprint back to flag

THE THANG:
Badlands in charge:

Mosey to asphalt band practice field…

Descending Ladder Suicide:
Starting at the goalline – run 100yd to far goal line and do 10 each of the following: burpees, squats, merkins, LBCs, Forward Lunge (each leg). Run 100yd back to original goal line then run 90 yd to far 10 yd line and perform 9 reps of each of the same 5 exercises. Run 90yd back to goal line then run 80yd to far 20yd line for 8reps…. keep decreasing 10 yards and 1 rep.

Made it to the 50 yd line before time was getting low so for the 40yd, 30yd, 20yd, 10yd we only performed merkins and we mixed in some Nur and bear crawls and crawl bears instead of running.

Finished off with mosey back to COT and 1 minute of Mary (flutters and American hammers)

ANNOUNCEMENTS: The Final Countdown coming 9/10, stuff the bus, Invergence Aug 13

COT:

We rocked the first half, then Badlands rolled us in the second half. Good energy from all throughout!

Cake Boss made a fashionably late appearance at 0558. We gave him full credit for a post because…well….WWJD!

A reference to high school reunions brought reflections on HS friends that remain in contact today and those that walked with us through that life stage so many years ago. gratitude for both groups and reminders of the value of what we have with our F3 brothers.

Prayers for Yard Sale and the flux he’s navigating. Thanks for the chance to lead!

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