Pike Campus Pain Loop

WARMUP:
Mosey the DTFM warmup loop
Stopped at the Pharmacy
10 SSH
10 Windmill
10 LSS
Mosey to pain stations
THE THANG:
Station 1: Lower Small Pike Parking Lot
5 Lt. Dan Magic Legs
Station 2: Upper Big Pike Parking Lot
10 Burpees
Station 3: Covered Pike Parking Lot
15 Carolina Dry Docks

Rinse and repeat

MARY:
Flutters, Hello Dollies, American Hammers
ANNOUNCEMENTS:
Christmas Party
Bourbon and BBQ
Thanksgiving Convergence
COT:
I love you guys.

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Vests off

WARMUP: yea a bit
THE THANG:
Run around
Did a sequence to get Esso to lose the vest:
12 Mike Tyson
Bear crawl
12 Curb Albert
Crawl bear
10 Mike Tyson
Bear Crawl
10 Curb Albert
Crawl bear

YHC was willing to go down to zero, but Esso (thankfully) shed the vest.

String of Pearls
10 merkins
20 squats
30 flutters

Solid distance and quite a few stops
MARY: toss the sand bag I brought, bear crawl to it.
COT: saw a college picture of an old friend and he looked more than young. He looked energetic, optimistic, and full of the belief that he could make a difference. I want to recapture that in all I do

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Ruckin Around

Day started in the dark and finished in the light. Dawn!
WARMUP: none
THE THANG: 2.2 miles downtown. A few stops for squats
MARY: none
COT: prayers and praises for jobs, families, marriages, and the nation as today is voting day.

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Accumulating ladder

WARMUP: mountains climbers, Moroccan nightclubs, mozy to the base of the hill and back
THE THANG: Accumulating ladder with 15 exercises. Complete one rep of the first exercise, then two of the second plus one of the first, followed by three of the third, two of the second, etc. Reps added up with 15 total rounds. Exercises from 1-15 were halos, lunges, side bends, cleans, curls, triceps, kb merkins, figure 8s, deadlifts, goblet squats, rows, cleans with a press, snatches, swings, flutters with a press.
MARY: included
ANNOUNCEMENTS: Bourbon tasting
COT: Family, friends and coworkers

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By way of instruction… The Ranch. Halloween.

WARMUP:
How do you know you’re just getting started? Well, <@UGU3XR5RP> tells you that you are taking too long with the disclaimer and such. But there was an FNG and I wanted to be a good example. I have no idea what possessed me to do so, as I typically (according to everyone) am NOT one, but alas… here we are. With a mustache that originated in 18th Century Europe and eventually made its way to the Western US roughly 100 years later, this FNG sported a handlebar that was worthy of a Wyatt Earp or William Howard Taft, duly elected 27th President of the US (that was for you, Camp). After a short warm-up lap there were, presumably somewhere in here, a few slow <@USBP08L1G> style windmills, some SSHs, and other activities to get the blood circulating. The FNG didn’t quite look afraid, only perhaps marginally confused, so we continued…

THE THANG:
We headed down the hill toward the entrance to the school(s) from Springfield pkwy, with a brief stop to pick up some rocks and lift them. Because we are men. Why else you would you do such a thing?

We also spent a moment or two of instruction along the way regarding the Mission, Credo, and 5 Core Principles. I am proud to state that the guys there actually did a really good job of getting them correct and I think the only penalty burpees that got leveled were my fault because I got ahead of myself and opened F3 to all men before first making it free.

Then we proceeded to complete a 1-mile circuit around both schools, with 9 or so stops along the way to perform 20 reps of everything as we went. First round was all together in cadence, including the burpees (in memory of Band Camp), the next round was on your own.

Exercises included:
– Side Straddle Hops
– Merkins
– Muscle-ups
– Flutters
– Burpees
– Curb Alperts
– Squat Jumps
– Double Leg Lifts; and
– Dips

Naturally, somewhere in there, Change Order (<@U012K8DDK7V>) managed to pull a Matthew McConaughey and get his shirt off. (see Matt Damon’s impression on David Letterman from like 20 years ago: https://www.youtube.com/watch?v=B-HYL7VPNXI) .

As we returned back to COT, it was time to name the FNG. There is no moleskine section, so I will put this here. The FNGs name was Matt Mahood. Plenty to work with there… then there was the Taft-stache… plenty there as well… then he rips out that he loved cocaine and alcohol back in the day… he was a veritable fountain of interesting things… nothing was quite sticking and so I asked him about his family. In his deoxygenated stupor, he had to think for half a second before gently huffing out “wife, 2 kids”… then with no prompt “Amanda”… I said, “you named both your kids Amanda?” He looked a little befuddled and that was just long enough of a hesitation for the swirling snakes in my brain to land on “well, your name is now Hug&Kiss, as in Amanda Hugandkiss). And that was that. Welcome, brother… and way to take the name like a champ.

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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Cherry poppin Q with some corners & such

WARMUP: side straddle hops, merkins, cherry pickers, moroccan night clubs
THE THANG: mosey to lower field for some 4 corners. each corner 10 bomb jacks, 20 merkins, 30 CDDs, 40 squats, 50 flutters with MOT between corners mosey & bear crawls. 2nd half mosey to basketball courts for rounds of sprints with reverse of first half (10 flutters, 20 squats, 30 CDDs, 40 merkins.
MARY: heel grabs, cockroaches, LBCs, 6 count burpees (aka a normal burpee?)
ANNOUNCEMENTS: BBQ & bourbon. Everyone donate to give the Bethel men some ham and show up Thursday. Sign up for Christmas party Dec 21.
COT: Thanks for all the feedback and the solid showing at my VQ! Won’t be the last.

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Too many merkins

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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Recycling my VQ

I found my old VQ backblast and brought a little back.

It wasn’t as hard as I remember. Solid work was done by all. We had a string of pearls to get to the spot

3 cones in a line

5 HR merkins
5 burpees in the middle
5 jump squats
4 burpees in the middle
5 HR merkins
3 burpees in the middle
5 jump squats
2 burpees in the middle
5 HR merkins
1 burpee in the middle
5 jump squats

I modified it down a bit from my VQ. Probably made it too easy. I’ll fix that next time

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Tour and More

WARMUP:
Mosey to back lot –> WM, CP, HBW, yoga-esque stretch -> Mosey to islands
THE THANG:
Appetizer –> 10 Big Boys, 15 Merkins, 20 Sumo Squats –> Lunge Walk to next island –> Repeat x 3

Mosey to top of hill via the yellow brick road

Palate Cleanser –> 5 Iron Mikes, 10 LSS, 15 American Hammers –> run to next island –> Repeat x 2

Entree –> partner up for 100 Dips, 200 Flutters, 300 Overhead Claps, 200 Step-ups, 100 Derkins while partner runs the track around Bball courts

Dessert — mumblechatter, flatulence, Cossack Squats

MARY: Negative
ANNOUNCEMENTS: see newsletter, swing those clubs today gents!
COT: prayers/praises. Challenge –> invite one person to post this week!

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Dads/2.0 – Playground Obstacle course & Perimeter carry

WARMUP: SSH, Windmills, Imp.-Walkers, Ch.-pickers. Disclaimer including why F3 & why they’re 2.0’s
THE THANG:
Phase-1: Obstacle Course:
#Reps = age of 2.0 (kid)

1. Entry: dad’s and kids – Burpee (#Reps = kids age for both)

1. Slides: climb up, walk down stairs
1. <5 - small slide 2. 5-10 - medium slide 3. >10 – big/twisty slide
4. dads: if not directly assisting: Low-Slow Squats

1. Swings: 4-count knee-tucks (modify-up = add a push up), swing-pull jump-squats
1. Dads: if not directly assisting: Mike-Tyson Pushups

1. Benches: inclined or declined Pushups
1. Dads: if not directly assisting: Crunches / Sit-ups

1. EXIT: same as Entry… Then move onto phase 2

Phase 2 – Carry and Jog

– every other cone: dad‘s pick up kids off the ground (if you have two, smaller/lighter one goes up on your shoulders.)
– Type of lift is up to Dad
– Kids must lift legs up (tuck or otherwise)
– Kids drop their legs, or dad puts kids down, Burpee for everyone before resuming

– At the next cone, dad and kids jog together to the following cone where they repeat previous instruction.
– Repeat around the perimeter of park, then go back to phase 1 (obstacle course)

MARY: no time
ANNOUNCEMENTS: F3 info given to FNG & a few passers by who were invited to the excess coffee/hot-cocoa
COT: Held… generic prayer offered

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