Tag: Battle Bot

It’s Science

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Moseyed over to to the other side of the parking lot for a quick warmup, then continued to St. Phillips for 7’s with Merkins and Flutters.

Headed back to campus for a Jack Webb with bear crawl and CDDs.

Ran over to the building for some bench work. 40 Split Squats, 40 Step Ups.

Back to COT for some Mary, announcements., prayers, and praises.

– JWow

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Is Footloose less than moderate?

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WARMUP:
Started things off with some side straddle hops in the form of motivators. It’s only 9…
9 motivators
Embrace the new pavement:
merkins
Peter Parker’s
Superman
LBCs

THE THANG:
Turns out Footloose is a moderate, so we made some on-the-fly adjustments
Hill work:
merkins
squats

Mozey to print shop, after a brief “detour”
Obstacle course:
Monkey bars
1 merkin for every bar you miss
1 pull-up on each bar
10 dips
Repeat 2x

Partner mini Murph
Partner A runs to flower shop and back
Partner B does 3 rounds of Murph
If you finish before partner, rest
Target 2 rounds

Return to COT

MARY:
ANNOUNCEMENTS:
COT:

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Hang time at the Ring of Fire

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WARMUP:
Goofballs
Windmills
Low slow squats
Moroccan night clubs
Overhead claps

THE THANG:
Dead hangs/planks
1 min x 2 sets
On set 2, hang as long as you can. Winner gets a prize.
It was Cohiba

2 teams
Indian run in opposite directions 2 laps
Last guy does 5 merkins then runs to front
Losing team does 10 burpees. Winning team planks
Shuffle teams and repeat

Light pole ladder
5 pull-ups
10 CDDs
15 diamond merkins
20 jump squats
25 Peter Parkers

Finisher – final 10 minutes
Dora – mode of transport is bear crawl
100 monkey humpers
200 Flutters
300 SSH

MARY:
no time

ANNOUNCEMENTS:
Newsletter

COT: Think about being the man you were created to be

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Staff Sergeant Edwardo Loredo Dedication

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Broga, and Strawberry Pickers
THE THANG:
Cheese Shredder
3 Rounds: (24) Burpees, (24) Squats, (24) Merkins, (24) Lunges, (24) Big Boy Sit Ups, and 1 lap around track
4 Rounds: (1) Carolina dry docks at Goal Line and (5) LBCs at 20 yard line. Counts increased every round by 1 for Carolina Dry Docks and by 5 for LBCs. Mode of Transportation consisted of the following:
Round 1: Bear Crawl, Round 2: Nur, Round 3: Crab Walk, Round 4: Sprint, Round 5: Mosey
MARY: (24) reps of American Hammers, Flutters, Hello Dollies, Box Cutters, and Rosalita
ANNOUNCEMENTS: HIM Camp, Stuff the Bus, and Bethel Shelter Food Service
COT: Prayers and Praises

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Letting Go of Heavy Things

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WARMUP: Disclaimer, brief COP, Sen T rolls up late like he’s the special guest of the day
THE THANG:
Mosey to road behind school for 10 burpees at each of 5 light poles with various forms of lunge walks between each pole

mosey to picnic tables for some step ups, dips, derkins

mosey to football field

pax line up side to side and do Al Gore while one pax does weaving run through the line to the far end. continue this fashion for 100+ yards

rinse and repeat above with flutters in place of Al Gores

pick a partner and line up like WR vs DB. DB runs defensive route to keep pace with WR for about 10-20 yds. flapjack. rinse and repeat full length of field

100 yd bear crawl back to starting end zone

mosey back to parking lot for 10 burpees, then sprint home

ANNOUNCEMENTS: 8/4 convergence, 1st F Q transition, trash pickup

COT: It was great to be back with the pax after much travel over past 2+ months.

the past 3 days involved lifting heavy stuff (Cindy at the Bubble and sandbags at Stockade) so today was “no lift day”

besides the heavy weight in the Gloom for two days, I’ve been carrying heavy stuff on the workforce for 2 months. I’ve been missing the pax during this period and all the mental reminders and affirmation just isn’t enough to keep me in a clear headspace without the benefit of a push from the pax in the Gloom.

thanks to Bitcoin for the invite and thanks to the pax for posting and always filling my tank!

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I’m old enough to be Battle Bot’s dad. Are you?

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WARMUP:
SSH x 35
Mountain climbers x 35
Low slow squats

Balls to wall
Leapfrog bear crawl
x2

THE THANG:
The goal of the workout today was to hit shoulders hard, and progressively increase the reps throughout.

Set 1 – at the wall
5-10-15
Wall walks w/ Merkin
Jump squats
Big Boys
I didn’t intend for wall walks to be the main focus of the workout, so we called an audible on wall walks to drop reps to 5.

Set 2 – at the roundabout
Bear crawl around roundabout
10-20-30
plank Jacks
Grave Digger
Peter Parkers

Set 3 – Apartment hill
20-40-60
Lunges
Shoulder Taps
Monkey Hampers
Bomb Jacks
Hill sprint

MARY:
Didn’t finish the last round of Bomb Jacks before returning to COT, so we did 60 Bomb Jacks in lieu of Mary.

ANNOUNCEMENTS:
COT:

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4th of July Convergence

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1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap

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KABOOM at Colosseum

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WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!

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Team LiverEaters

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WARMUP: Stretchy things, lap around the lot
THE THANG:
4 parts for each member of the SL, all done in teams of 4 (or 5 if needed)

Gears: Two partners run up the hill to Pull Up bars, 10 2 pullup Burpees between the two PAX while the other two are doing 10 Big Boys each and squatting till swap. Two rounds.

Maximus: 50 yard out and back for 2 partners, when they return 10 burpees. Waiting pair is doing American Hammers. Swap. Next a set of perfect merkins to failure for each group. Losing SL does 5 burpees each.

Dark Helmet. Mosey to the rock lot on AO Jones. Partners bear crawl between light posts. If you stop, you do burpees till all the pax are done.

Spider Man: Partner Carry loop around the lot. Finish with one partner flutter while second partner runs to top of lot turnaround and back. Flapjack.

MARY: None
ANNOUNCEMENTS: Many (read your news letter)
COT: Prayers for M’s, parents, jobs, travel, and kids.

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Chugging $1 beers downtown

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WARMUP: mossy to parking lot across from Little Caesars. 10 windmills, 15 SSH, 15 LSS, 10 merkins. Since Bobber missed half of the warm up, we rinsed and repeated for him.

THE THANG: mossy to the first bar – Pint Shop – for some bar chugging pain. 5 rounds to complete a 1/4 of the Murph (5 pull-ups 10 merkins 15 squats). Run to Emmits, 1 round of 3 exercises (these 3 were repeated at all stops but with different number of rounds – 10 merkins, 15 squats, 20 LBCs). Missy to Armor artis for 2 rounds, mossy to Illumination for 1 round (3 rounds were called but due to high volume of mumble chatter reduced to 1 to avoid cops), mossy to Flower Bar for 2 rounds, lunge walk to FM eatery for 1 round, lunge walk to Hobos for 1 round. Run to intersection with 160 and do 5 burpees then run back to Emmits for 5 burpees. Rinse and repeat one more time then mossy to COT

We all enjoyed the beer chugging pain at each of the drinking holes in downtown. We even discussed opening up a college bar servig $1 beers in plastic cups as this would be a real $$$$ maker.

MARY:
ANNOUNCEMENTS:
COT: prayers for patience and healing for those sick

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