Tag: Battle Bot

Hump day suckfest

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WARMUP:
SSH
Goodfballs
Merkins
Carolina Dry Docks
Low slow squats
Good mornings

Mozy around the school

THE THANG:

11s – Shoulder suckfest
Mode of transportation: Bear crawl
Merkins
Carolina Dry Docks

11s – Leg suckfest
Mode of transportation: Lunging walk
Squats
Good mornings

Finisher
3 Rounds:
Jump squats
Dips
BBC
Merkins

MARY:
No

ANNOUNCEMENTS:
COT:

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I don’t know much but I know Uhaul

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WARMUP:
Windmills, monacan Nite clubs, squats, merkins, sumo squats toy soldiers, lunges
THE THANG:
3 sets of ten: 3 sets of 5 exercises 10 reps each take lap. Most got two full rounds in
MARY:
Did some Mary with Bushwood
ANNOUNCEMENTS:
10 yr anniversary coming up
CSAUP COMING UP
COT:
LOTS PRAYERS DOE health concerns. Praise for Battle Bots anniversary 👏🏻🥓

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Slash’s Slam

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WARMUP: dynamic: exercise>Mosey>rinse/repeat

THE THANG: 4 Corners. Each corner had two exercises. Do exercise 1 run to middle for 3 burpees run back out to next corner. Complete rotation. Rinse/repeat with exercise 2. 10 reps each. Continue with 8 reps then 6 reps.
MARY: various all counted by Repeat

Armory is funny. How do you keep fresh what is essentially the same thing. Maybe that can be true for all workouts. T-Claps to those creative types that continue to push and find new wrinkles to keep pax engagement high. While four corners isn’t new, nor the exercises, hopefully the style and rep count kept it interesting.

Lots of #mumblechatter today. Mainly about the music selection (and the size of Repeats bell). We had two camps- I’ll just say the cut line was 45/older and 44/younger. The DJ spun the debut album of Cinderella. Hair band hierarchy. And while they may have sound all the same(to some), you knew every dang word. Lucky for 44 crowd- the entire record is only 35 minutes.

Lastly- there is no one like @slash. #Slam

ANNOUNCEMENTS:
Blood donation coming up mid July.
Final Countdown CSAUP this fall.

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Warmup hanging out with the bot

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WARMUP:

SSH
low slow squat
merkins

mosey down left side of school
changing mode of transport at each light pole
mosey
nur
bear crawl
karaoke
lunge walk

stop at end of blacktop
suicide runs down the length of the driveway area using the 4 lights as the stopping points

3 rounds. 1 minute each. Split into 2 groups
Group 1 – dead hang
Group 2 – Plank
Switch
Group 1 – dead hang
Group 2 – Al Gore
Switch
Group 1 – dead hang
Group 2 – hold a lunge
Switch

activating the lats during a dead hang helps with the movement and also recruits more muscles to punish. We don’t do a lot of grip work, nor pullups due to the nature of the F3 sites, so I think this is important to incorporate OTB or more regularly in workouts.

AMRAP 12 minutes
20 merkins
20 plank jacks
20 bomb jacks
5 burpee pull-ups (PAX can use their momentum from the jump to assist)

THE THANG:

5 pull-ups
Mosey back to COT

MARY: yes

ANNOUNCEMENTS: lots of 2nd F

COT: Named our FNG Focker. He is Funhouse’s daughter’s boyfriend so it seemed appropriate. 17 year old who is going to be a senior at Catawba Ridge, and we are glad to have him.

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1st and 10 with KB

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WARMUP: 20 SSH, 20 HBW, 20 MNC, 1 lap around the parking lot.
THE THANG:

Take bells to starting point in the parking lot.

Exercises.
10 yard mark
20 Tricep extensions
10 Kurpees
Run to the 100y cone and back
Longes
20y mark
18 Tricep extensions
9 Kurpees
Longes to the next cone
30y cone
16Tricep extensions
8 Kurpees
Longes to the next cone
40y mark
14 Tricep extensions
7 Kurpees

50y   12-6
60y   10-5
70y    8-4
80y    6-3
90y    4-2
100y   2-1

On the way back
10 yard mark
20 Curls
20 KB swings
Run to 100y mark and back no KB
Longes to the next cone w/KB
20 yard mark
18 Curls
18 KB swings
Run to 100y mark and back
Longes to the next cone
16 Curls
16 KB swings
Run to 100y mark and back
Longes to the next cone
14 curls
14 KB swings
Ran out of time, omaha to COT

MARY:
ANNOUNCEMENTS: 2nd activities, H&C
COT:prayers for patients, for Uhaul’s nephew going through cancer treatment, prayer for Vuvu’s son for quick recovery on his broken leg, prays for Uhaul’s 21st year anniversary.

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This is what I get for bringing Tinsel COVID tests

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WARMUP: Forgot this part. It was a ruck though… Warm ups are for the weak…
THE THANG:

So Tinsel needed some approved COVID tests for his return from Mexico and I had a few left over so I told him Thursday night I would bring them to Chupacabra in the morning… His response was basically “Great! Can you Q too?” So this is what you get when that happens

Total miles: 2.11 on my watch

Basically went to TCES and back with some “discomfort stops” (not really bad enough to be actual pain…)

Halfway: 20 High-Pulls, 20 Overhead Press
Turn: 20 Squat, 20 Bent Over Rows
Halfway: 20 Squat, 20 High-Pulls
COT: 20 Overhead Press, 20 Curl

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Airwolf inspired “ciabatta”

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WARMUP: Mosey from flag to second parking lot. 20 count IC: SSH, hillbilly walkers, Cherry pickers, Moroccan nightclubs. 10 count down dog to 10 count honeymooner. Mosey to the band lot.

THE THANG: Tabata Time! 2 exercises, 45 sec intervals with a 10 sec rest between x 3 sets of ea. After 6th set, each PAX ran a loop around the light poles and planked for the 6. Rinse and repeat x5 cycles.
First cycle: hand release merkins & LBC’s
Second cycle: plank jacks & hello dollies
Third cycle: Carolina dry docks & calf raises
Fourth cycle: merkins & Bobby Hurley’s
Fifth cycle: Superman’s & monkey humpers

ANNOUNCEMENTS: Read your newsletter! Shady on Q at hanging with Stang today. F3 Dad’s is coming in June. Get your 2.0’s ready to roll!

COT: Bonsai’s family will be traveling to 3 different places, some separate from each other. Travel mercies and safety. JWOW travel mercies. Pothole clarity and patience. OTG is thankful to be back in the Gloom with his fellow PAX. We are all happy to have him back!

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Gear Mayhem

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WARMUP: SSH, Windmills, Low slow squats, Moroccan Night Clubs, Arm Circles, Merkins
THE THANG: 2 min timer, AMRAP
KB Squats
Chest Press
Calf raise
Wall sit
Skull crushers
Freddie Mercuries
KB Lunges
Plank
LBCs
Rinse and repeat until 5:55 am
Airborne’s Hip Thing

MARY:
ANNOUNCEMENTS: Murph on Monday after all normal AO workouts
COT: Families in Texas, Baby #2 for BattleBot

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Snarky Title

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WARMUP:
Old man warmup of windmills and strawberry pickers, or produce pickers, or cherry pickers, or whatever… some SSH, a couple of Merkins… you get the idea

THE THANG:
We tested our fitness this morning.
2 min max push-ups
2 min max butterfly sit-ups
1 lap around the park in sub-5 minutes

Then we moved to the modified Spartan 300
Run 100 yards
5 burpees
Run back 100 yards
That’s one round. We did 5 rounds.

Finally, we farmer carried heavy things in a relay race style. It was a little dumb. Peabody cheated, which I didn’t mind since he was on my team.
The things were: Cindy, a 45lb ruck plate, a 60lb sandbag, and an 80lb sandbag.

MARY:
She wasn’t there.

SEE ALSO MY REPORT IN THE #1stF channel on Slack…

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Helping your brother bear his burden

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WARMUP: SSH, Morrocan Night Club, Down Dog, Up dog, Merkins, Seated Surfers, KB squats

THE THANG: We began with a short mosey to the curb and back. Picked up our bells and lined up on a line in the parking lot. 50 man makers were called. It’s a lot. And it’s reminiscent of many of the burdens we carry. The PAX were challenged to push through and persevere. In turn, any PAX who finished was tasked to go take the bell of his brother and lighten the load. Demonstrating how we share the load with our brothers in need. No one goes alone.

After the glorious man makers, we moseyed to a more lit area for some station work. There were the following stations in a circle:
+Split Leg Squats 10 each leg
+Single Leg Deadlifts 10 each leg
+Calf Raises 20
+John Deere(lat pulls) 10 each arm
+American Hammers 20 IC
++The method of movements were bear crawls and overhead carries.
We completed 2 laps around the circle or so before COT.

COT: Praises for the acceleration of the Fort and the leadership were shared. Thanks for the opportunity to Q and participate in Q school week.

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