Dora the disruptor

2024-01-16Leave a comment

QIC: Rebound
When: 2024-01-11
Pax: Barkley, Cohiba, Crystal Lake, Cyclops, Ölaf, Rebound, RollOff, Shower Curtain
Posted In: the coachs box

WARMUP: cherry pickers, little baby circles (both directions) and Moroccan night clubs
THE THANG: Dora with partner
Round 1: 100Merkins, 150 LBC’s, 200 Mountain Climbers
Round 2: 100 side straddle hops, 150 squats, 200 shoulder taps
Rinse and repeat
MARY: flutters, American hammer, hello dolly, merkins?
ANNOUNCEMENTS: d2db 10k, acceleration project
COT: families, marriges, rolloff’s M, shower curtains father in law

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Umbrella Boy Cinnamon Latte

2024-01-09Leave a comment

QIC: Wooden Leg
When: 2024-01-09
Pax: Barkley, Joe Lyons (F3 Long Duck), Ölaf, Rebound, RollOff, Wooden Leg
Posted In: colosseum

WARMUP: side straddle hops, wind mills, cherry pickers, imperial walkers, morocan night clubs

THE THANG: Stage A B C
Run and 2 exercises per stage
MARY:
ANNOUNCEMENTS:
COT:

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At the Gym not In the Gym

2024-01-08Leave a comment

QIC: Clickbait
When: 2024-01-03
Pax: Barkley, Cakeboss, Clickbait, Crystal Lake, HarryCarry, Headspin, JWOW, Mark Twain, Ruby Slippers, Saw Dust, Senator Tressel, Shield, Straight Up, Warning Track
Posted In: Ring of Fire

WARMUP:
Did some warm ups
THE THANG:
3 sets of exercises
3 rounds each set
Last move to failure 😨

MARY:
Leg lifts
Bicycles
Ankle touches

ANNOUNCEMENTS:
Read Newsletter
COT:
Work hard Play Hard

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Carry on bitches

2024-01-05Leave a comment

QIC: Poppins
When: 2024-01-05
Pax: Barkley, Happy Hour, Joe Lyons (F3 Long Duck), Peabody, Poppins, Rebound, Tesh, Time Machine, Wooden Leg
Posted In: The Hive

WARMUP: 25 SSH
WINDMILLS
15 Merkins IC
Mosey over to bottom of hill where a piece of cardboard in the trash had a weinke in it. (I put it there)

THE THANG: 7s

7 Halos each direction
6 goblet squats
5 KB swings
4 russian twists (each side)
3 straight arm over head
2 skull crushers
1 man maker

Run to top of hill and back drop one exercise off each round

1 burpee at top, increasing to 7

Part II

Overhead weighted carry over in front of field
Dora the Horror

Rd1

Partner up,

partner 1 does 100 OH press with bell.
Partner 2 does Lunge walk with KB

Rd 2

Partner 1 does 200 curls
Partner 2 Bear crawl to cone and back

Rd 3

Overhead weighted carry to cone and back 300 drag throughs – didn’t have time to finish

MARY: none
ANNOUNCEMENTS: yes
COT:yes

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8-Blocker: Partner Work

2024-01-04Leave a comment

QIC: Esso
When: 2024-01-04
Pax: Barkley, Battle Bot, Cyclops, Esso, Joe Lyons (F3 Long Duck), JWOW, Kermit, Rebound, Shady, Slow Jams, Sprocket, Tonka, Twister, Wooden Leg
Posted In: the coachs box

WARMUP: Typical stuff
PARTNER WORK:
– 200 yds partner carry
– 200 yd wheelbarrow
– 200 yd partner push
DORA – partner runs a lap while other partner:
– 50 burpees
– 100 decline merkins
– 150 dips
– 200 step ups

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Pick a card, any card

2024-01-02Leave a comment

QIC: Crystal Lake
When: 2024-01-02
Pax: Assassin, Backdraft, Barkley, Crystal Lake, Jekyll, Joe Lyons (F3 Long Duck), Rebound
Posted In: colosseum

WARMUP: 10 windmills
20 navy jacks
20 hillbilly walkers
10 cherry pickers
10 low slow squats

Mosey down road
stop at curb and do 15 merkins hands on curb in cadence

Mosey
Stop at next curb 15 calf raises in cadence
Mosey to track in school

THE THANG: Card game

MARY:
ANNOUNCEMENTS: Dam to dam, Wine dinner
COT: Mother in law health, marriages, kids in school

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Christmas Convergence

2023-12-28Leave a comment

QIC: CakeBoss, SouptoNuts, Sprocket
When: 2023-12-23
Pax: Anchorman, Badlands, Band Camp, Barkley, Barry Manilow, Bass-o-matic, Bonsai, Bubbles, Cakeboss, Clickbait, Cohiba, Connor Myers, Copperfield, Cornerstone, Cubbie, Cyclops, darkhelmet, decibelf3, ditch witch, Double D, Drop Thrill, Duo, Esso, fishstix, Fogerty, fresh prince, Gekko, Grinder, Half Shell, HarryCarry, Headspin, Huffy, Hurler, Italian Job, JCruise, JWOW, Mainframe, Mark Nestel, Mark Twain, Masterpiece, Maximus, Mongoose, Mr Pibb, Ölaf, oldbay, Pusher, Ridge, Senator Tressel, Shady, Shark Bait, Shield, Short Sale, skipper, slapshot, Slash, Slow Jams, Sofrito, Solo, SouptoNuts, Spider-Man, Sprocket, Stang, Straight Up, Tapout, Thunder, Tootie, Vuvuzela, Warning Track
Posted In: Convergence

WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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No Dark Helmet

2023-12-28Leave a comment

QIC: Fogerty
When: 2023-12-28
Pax: Barkley, Drop Thrill, Fogerty, Lighthouse, Poppins, Ringer, Time Machine
Posted In: Lazarus

WARMUP: Merks SSH Cherry Pickers Nightclubs Squats Mosey w Toy Soldiers
THE THANG: Parking Spot Cinderblock Ladder- stack em up with a Run and Nur back between reps.
RND 1 – Iron Mikes Bomb Jax and Squats
RND 2 – Dips BBS Swings
RND 3 – Derks Dips Manmakers
Head Back to COT with a few stops on way back. Steps up burps Donk kicks Diamond Merks BBs Plank Jacks

MARY: Drop Thrill took the lead and lead the Pax.
ANNOUNCEMENTS: yes
COT: Positive and Encouraging

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Wet but Dry

2023-12-26Leave a comment

QIC: Joe Lyons (F3 Long Duck)
When: 2023-12-26
Pax: Barkley, Boeheim, Joe Lyons (F3 Long Duck)
Posted In: colosseum

WARMUP: SSH,Windmill,Cherry Pickers
THE THANG: Dora-
Merkins 250
CDD 300
LBC350
SSH 400

Abs- always finish with abs-
planks, wall planks, heels to heaven and BIg Boys.

MARY: Done

ANNOUNCEMENTS: D2DB10k Jan 27th.,
COT: prayers – for Grimms, kids and praises for Family healing for LD.

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The 2 big questions

2023-12-26Leave a comment

QIC: Cyclops
When: 2023-12-21
Pax: Barkley, Cubbie, Cyclops, Half Shell, Wooden Leg
Posted In: the coachs box

WARMUP: mosey to the band stand after disclaiming- all exercises I/C – SSH, MNC, windmills, imperial and hillbilly walkers, merkins and planks.

THE THANG: two important questions – pax started by answering question 1 with the two words you want to be said in describing you in 2024. After answering with the chalk, pax moseyed to the bus loop for 7’s. The exercises changed with each lap.

Mosey to the side lot for question 2 – “what will you do to make your answer to question 1 clear?” Then pax took the hill and changed the mode of transportation every few light poles until the top was crested.

5 merkins at very light pole on the way back to COT. Note: there were a lot of light poles.

MARY: No time
ANNOUNCEMENTS: yes
COT: 5th core principle

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F3 The Fort

Tag: Barkley

Dora the disruptor

Umbrella Boy Cinnamon Latte

At the Gym not In the Gym

Carry on bitches

8-Blocker: Partner Work

Pick a card, any card

Christmas Convergence

No Dark Helmet

Wet but Dry

The 2 big questions