Tag: Battle Bot

A Moderate Handoff

Leave a comment

WARMUP: WarmORama
Side Straddle Hop, Produce Pickers, Hillbilly Walkers, Windmills, Moroccan Nightclubs, Imperial Walkers
THE THANG: Bitcoin Q begins with Mosey to the benches for 40 step ups (20 each leg), 25 dips, 25 incline merkins, 40 step ups (20 each leg), mosey back to BB court for partner work: 1 does Al Gore or Plank while the other does reps of the following (partners combine to equal 100 count of each exercise): LBC, Calf Raise, Arm Raise, Squat, CDD
Switch Q to JCruise for Imperial Walker 30 IC, Mosey, Wall Merkin/Merkin/Derkin (PAX choice) 30 IC, Mosey, LBC 30 IC, Mosey, Flutter Kick 30 IC, Mosey, Low Slow Squat 30 IC, Mosey, Imperial Walker 20 IC
MARY: Not Today
ANNOUNCEMENTS: Bethel, D2DBar, Coffeeteria
COT:Things were shared and prayed for

TClap |
0

8-Blocker: Partner Work

Leave a comment

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

TClap |
0

Not Fun…Ladder of Pain

Leave a comment

WARMUP: @BattleBots started with 9 count Motivators, which set the tone for what was about to follow.
THE THANG: YHC used @Kodak’s “Anchorbar’s Ladder of Pain”. This was introduced at The Yard by @kodak, and YHC wanted to give it another go today, this was the perfect morning.

Run to the basketball court and back, add the next exercise. Rinse and Repeat by adding the next one on the list.
Some of the frontrunners got all the way to Moroccan Nightclubs.

Exercises:
1) 1 Burpee
2) 3 Big Boys
3) 6 Shoulder Taps
4) 10 Flutters
5) 15 Merkins
6) 21 Freddies
7) 28 Dry Docks
8) 36 LBC’s
9) 45 Overhead Claps
10) 55 Squats
11) 66 Baby Arm Circles
12) 78 Monkey Humpers
13) 91 Moroccan Nightclubs
14) 105 Calf Raises
15) 120 Overhead Presses

ANNOUNCEMENTS: Newsletter, etc.
COT: Lifted up prayers and praises

TClap |
0

27 – ALL of them were there

Leave a comment

WARMUP: mosey to the high school gym parking lot for:
Windmills x 10 (d/c, i/c)
Cherry pickers x 10 (i/c)
Imperial walkers x 10 (I/c)
Hillbilly walkers x 10 (I/c)
Seal jacks x 15 (I/c)
Plank
Down dog, walk dogs
Merkins x 10 (I/c)
Should taps x 10 (I/c)

Hand off to warning track for the main event

THE THANG:

Light poles are the Diamond
4 rounds
Home base – pole 1 – 5 burpees
1st base – pole 2 – 10 Bobby hurleys
2nd base – pole 3 – 15 LBC’s
3rd base – pole 4 – 20 merkins

Mosey to hill out to Munn road
Partner DORA – partner 1 runs, partner 2 does exercises and then flapjack
100 – Shoulder Taps
200 – LBC’s
300 – squats

On to the high school wall for BTTW.  Holding for an excessive period of time.  Once time was called pax moseyed to COT

MARY: Time for one minute of flutters.
ANNOUNCEMENTS: yes
COT: 5th core principle

Warning Track and YHC were given AAR’s and pax were dismissed after COT.

Always a privilege to see an accelerating HIM rise at The Coach’s Box.  T-Claps Warning Track.

👁️

TClap |
0

Cast Iron Stomachs

Leave a comment

WARMUP:
Motivators with a Sofrito sighting
Windmills
Low slow squats
Merkins

THE THANG:

Workout 1
Yog around the outside
1 burpees at each bench
Increase by 1 at each

Workout 2
7s bear crawl/crawl bear at the hill at wep
Jumping Lunges/flutters (each leg)
Jump squats/bomb jacks

Workout 3
Hill sprints across from veterans park x3
Stopping to recover fully at the bottom

Workout 4
Dora
100 merkins
200 American hammers (each side)
300 Mountain climbers (each leg)

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Tour De Bushwood

Leave a comment

WARMUP: SSH, Windmill, Morrocon NC, Cherry Pickers, and Imperial Walkers
THE THANG: Ran a complete lap around the school with the following exercises in between: Burpees, bear crawls, Merkins, Derkins, I-Merkins, Dips, Lunges, Cheese Shredder, Wall Sit, Balls to the wall, and Mountain Climbers.
MARY: American Hammers and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

Tour of the Grounds

Leave a comment

10 men toured The Stockade grounds this morning. Here’s what we did:

-10 Low Slow Squats (IC)
-10 Imperial Walkers (IC)
-10 Moroccan Night Clubs (IC)

Mosey to HT side wall
-Hold Wall Sits while each person takes turns doing 10 Merkins
-BTTW
-10 Australian Mountain Climbers (IC)

Mosey to Upper Lot
-10 Burpees, take a lap
-20 Merkins, take a lap
-30 Overhead Claps, take a lap
-40 LBCs, take a lap
-50 Calf Raises, take a lap
-40 American Hammers, take a lap
-30 Flutters, take a lap
-20 Hand Release Merkins, take a lap
-10 Under the Fence, take a lap

Serpentine the HT lot
-Run, Nur, Side Shuffle, Bear Crawl, Burpee Broad Jump
-5 Ladder Merkins per rung (5 levels)

Mosey to HT side wall
-10 Dirty Hookups (IC)
-10 Dirty Hookups, but with your feet (IC)

Mosey to the garage
-20 Step ups
-10 Knee tar N’Diayes (IC)
-10 Makhtar N’Diayes (IC)

Mosey back to COT
-20 Ab Mat Situps
-20 Freddie’s (IC)

Total Mileage: 1.85

NMM
I just returned from a trip to England with our GrowRuck team. I learned that regardless of our accents, we are one PAX with the same mission in mind. I had a wife tell me F3 broke her husband (Hoops). It broke him and rebuilt him into the father she always desired for her children and the husband she married years ago. You see, F3 is more than a fitness group – it is a way to unlock a man’s hidden potential to love and lead well. I am so blessed to be surrounded by men like Hoops. He was just like so many of us – lost without know it. Let his story inspire you to find your “why” and rekindle your desire to be an asset wherever you are.

-IJ

TClap |
0

Tour of the grounds

Leave a comment

10 men toured The Stockade grounds this morning. Here’s what we did:

-10 Low Slow Squats (IC)
-10 Imperial Walkers (IC)
-10 Moroccan Night Clubs (IC)

Mosey to HT side wall
-Hold Wall Sits while each person takes turns doing 10 Merkins
-BTTW
-10 Australian Mountain Climbers (IC)

Mosey to Upper Lot
-10 Burpees, take a lap
-20 Merkins, take a lap
-30 Overhead Claps, take a lap
-40 LBCs, take a lap
-50 Calf Raises, take a lap
-40 American Hammers, take a lap
-30 Flutters, take a lap
-20 Hand Release Merkins, take a lap
-10 Under the Fence, take a lap

Serpentine the HT lot
-Run, Nur, Side Shuffle, Bear Crawl, Burpee Broad Jump
-5 Ladder Merkins per rung (5 levels)

Mosey to HT side wall
-10 Dirty Hookups (IC)
-10 Dirty Hookups, but with your feet (IC)

Mosey to the garage
-20 Step ups
-10 Knee tar N’Diayes (IC)
-10 Makhtar N’Diayes (IC)

Mosey back to COT
-20 Ab Mat Situps
-20 Freddie’s (IC)

Total Mileage: 1.85

NMM
I just returned from a trip to England with our GrowRuck team. I learned that regardless of our accents, we are one PAX with the same mission in mind. I had a wife tell me F3 broke her husband (Hoops). It broke him and rebuilt him into the father she always desired for her children and the husband she married years ago. You see, F3 is more than a fitness group – it is a way to unlock a man’s hidden potential to love and lead well. I am so blessed to be surrounded by men like Hoops. He was just like so many of us – lost without know it. Let his story inspire you to find your “why” and rekindle your desire to be an asset wherever you are.

TClap |
0

Dancing at the Ballroom with all my Rowdy Friends!!!

Leave a comment

WARMUP: After a brief discussion on where to get the best sliders on the EC ( it’s in Jersey of all places ) we got after it.
All in cadence – WMx10, CPx10, HBWx10, OCx10, MNx10
THE THANG: We moseyed to the back parking lot in front of the baseball field. Completed 20 SSH in cadence waiting on the 6. Island to Island was the distance, used the 2 parking lines forward, conduct 1 rep of an exercise then go 1 line back and conduct the same exercise. 1st round was bear crawl moving forward and crawl bear moving backwards with 1 merkin completed at every line. 2nd round was alt lunge walk moving forward, alt backward lunges to move backwards with 2 squats completed at every line.
Had enough of that parking lot so we moseyed along the winding road heading back to COT. Of course, we stopped to do some dancing with DORA. Shortened the running distance to make it a SPEEDY DORA, partners completed 100 merkins, 200 LBCs, & 300 Flutters(SC).
These guys were crushing it so we had time for another routine. Headed to the benches at the school entrance. 1 PAX was the timer while all other PAX performed an exercise. The timer was 10 burpees. Rotated 3 exercises as we moved down the line with PAX performing their 10 burpees – Step-ups, Gerkins, & V-Ups.
These guys don’t quit so we had time for more at COT. Asked the PAX to think of a physical weakness, then think of an exercise they will perform for 1 minute to strengthen that weakness. Battlebot definitely picked the most interesting weakness. You gotta show to know.
After the minute of pain was up we sat down and concluded the final 3 minutes of our wo time together with stretching ( something YHC doesn’t do nearly enough of ).
MARY: Didn’t need her as we practiced our 2 step and then danced with DORA.
ANNOUNCEMENTS: Bethel Men’s Shelter serve on 11/2, fundraising events, READ YOUR NEWSLETTER!
COT: Closed in prayer. Just wanted to say this was one of the most uplifting, encouraging groups I’ve had the privilege of leading! Loved every minute of it! Thanks for the opportunity Boogie Down!!!

TClap |
0

A Fran-tastic time atop the hill

Leave a comment

WARMUP:
9 Motivators
Merkins
Peter Parkers
Low slow squats

THE THANG:
With 7 men and 3 sandbags:
Take
The
HILL

Stop along the way for
10 squats
10 merkins

At the top
Fran-ish (Fran is a benchmark Crossfit workout. It’s supposed to be Thrusters and pullups)
21-15-9
Thrusters
Rows

Return to COT on time

MARY:
I’m not a professional, but we landed the plane at precisely 0600 so no need to fill some extra time with nonsense

ANNOUNCEMENTS:
Sober October
CRI Training

COT:

TClap |
0