Kettlebell workout around WEP weinke included – Thrusters, Swings, chest press, curls, squats, man makers, flutters, overhead carry, running, rinse and repeat. Ended at auditorium.
Covered 5 core principles, mission of F3, and shield locks.
Welcome FNG Corner Booth!
WARMUP:
windmill
Imperial walkers
Hillbilly walkers
Cherry picker
Moroccan nightclub
Mosey w/out bell
20 merkins on curb in cadence, mosey
THE THANG:
Lunge walk to front of church
Count off by 4, set up for suicides
Board 1
10 man makers, run
15 goblet squats, run
20 lawn mower pulls – 10 each arm, run
25 American hammers – single count
Board 2
10 curls, run
15 low slow squats, run
20 halos, run
25 big boys, run
Board 3
10 upright rows, run
15 figure 8’s, run
20 overhead press – 10 each arm
25 lbc, run
Board 4
10 snatches, run
15 kettle bell swings, run
20 lunges – 10 each leg, run
25 box cutters, run
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Motivators, Windmills, Cherry Pickers
THE THANG:
1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch.
2. Crawl bear up Massey St & 10x burpees at the bottom. Al Gore for the 6.
3. Mosey to the Print Shop. 10x Pull-ups
JWOW:Dora @ Fort Mill Church of God
1. 100x Merkins
2. 200x Heels to Heaven
3. 300x Squats
4. Mosey back to COT
MARY: Included
ANNOUNCEMENTS: HIM Camp, Newsletter
COT: Surviving children of domestic tragedy
WARMUP: yep
THE THANG: hill work. Indian lunge. Zipper pushup drill. Burpee broad jumps, more push ups and bear crawl. Dora with more lunges and push up variations. Rotating wall sits and planks with burpees. Overhead claps for several minutes.
ANNOUNCEMENTS: see newsletter
COT: self gratitude.
WARMUP: started things up with very little voice and the voice lasted about 2 min before going out.
Got things going with SSH, low slow squat, merkins. I think that was about it because talking and calling cadence was not happening.
Mosey over to the front of the school for some additional warm up.
Ran over to the corner for some partner work.
THE THANG: Dora is game so we partnered up.
Shower curtain helped call out the exercise.
100 diamonds
200 lunges
300 flutters (4 count)
Partner 1 runs back to the front of school, partner 2 does exercises until back
We then ran over to all the benches by the R wing and did some 7s using the benches running back and forth between benches.
Exercises were dips and derkins.
MARY: some stretching, some core, and some burpees??
ANNOUNCEMENTS: Jester was our Q source point today so this was covered throughout the workout thanks to JWOW, shower curtain, and Esso.
Also a big shovel flag transfer! Thanks to Cyclops and congrats to Warning Track!
COT: of course!
WARMUP: Ten minutes of non stop reps
THE THANG: Man makers to farmers carry. Swings to overhead carry. Dora with goblet squats, flutters, lunges, American hammers, dead lifts and big boys.
MARY: More swings
ANNOUNCEMENTS: See newsletter.
COT: Prayers for a good week.
Warmup:
47 SSH (IC)
20ish merkins (IC)
Mosey around the elementary school car line.
Killer B’s:
Bearcrawl 10 yards do ten burpees
Bearcrawl 10 more yards do 20 bombjacks
Bearcrawl 10 more yards do 30 BBS
Broad jump all the way back to the start. Do this 3x
15:00 minute time limit.
After this I asked the pax if when I put the time limit on the routine it made them push harder or slack off. The point being we all have a time limit. Our time is finite, if they’d true then why not push yourself… why not try and maximize your minutes?
2nd routine Pick your poison:
Since Duquesne made the tournament for the first time in 47 years everybody got to choose how they wanted to get 47 reps in.
47 HR OR Diamond merkins
Run a lap
47 Jump Squats OR Lunges (2-cr)
Run a lap
47 (4-CT) flutters OR HD
Run 2 Laps
This took us straight to COT.
Men…Maximize the minutes given to us. Lost time is never found again.
👊👊👊
Warmup:
47 SSH (IC)
20ish merkins (IC)
Mosey around the elementary school car line.
Killer B’s:
Bearcrawl 10 yards do ten burpees
Bearcrawl 10 more yards do 20 bombjacks
Bearcrawl 10 more yards do 30 BBS
Broad jump all the way back to the start. Do this 3x
15:00 minute time limit.
After this I asked the pax if when I put the time limit on the routine it made them push harder or slack off. The point being we all have a time limit. Our time is finite, if they’d true then why not push yourself… why not try and maximize your minutes?
2nd routine Pick your poison:
Since Duquesne made the tournament for the first time in 47 years everybody got to choose how they wanted to get 47 reps in.
47 HR OR Diamond merkins
Run a lap
47 Jump Squats OR Lunges (2-cr)
Run a lap
47 (4-CT) flutters OR HD
Run 2 Laps
This took us straight to COT.
Men…Maximize the minutes given to us. Lost time is never found again.
👊👊👊
Warmup:
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW X 10 (IC)
Broga
The Thang:
Billy Madison Goes Back to School
Mosey to bus parking lot
Run down and back and perform 1 exercise of 12 reps
This concludes 1st grade
So and so forth until 12th grade is complete
Grades:
MNCs
Calf Raises
LBCs
Merkins
Squats
Flutters
Shoulder Taps
Lunges
Dolly
Burpees
Good Mornings
Big Boys
American Hammers
936 total exercise reps
1+ miles of running
Mary: Finished with a couple minutes of Mary and Dark Helmet demanding excellence in cadence counting, much to the crowds displeasure.
Announcements: We announced some things.
COT: There was a circle and trust in and around it.
Warmup:
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW X 10 (IC)
Broga
The Thang:
Billy Madison Goes Back to School
Mosey to bus parking lot
Run down and back and perform 1 exercise of 12 reps
This concludes 1st grade
So and so forth until 12th grade is complete
Grades:
MNCs
Calf Raises
LBCs
Merkins
Squats
Flutters
Shoulder Taps
Lunges
Dolly
Burpees
Good Mornings
Big Boys
American Hammers
936 total exercise reps
1+ miles of running
Mary: Finished with a couple minutes of Mary and Dark Helmet demanding excellence in cadence counting, much to the crowds displeasure.
Announcements: We announced some things.
COT: There was a circle and trust in and around it.