Tag: Beaker

10ish Rules for Life

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WARMUP: SSHx10, MNCx10, Windmillsx10, off we went.

THE THANG: 10 stops with 6 exercises. Merkins, Big Boys, Squats, CDD’s, LBC’s, Jump Squats.
Starting at 10 each and each spot reduces the number by 1. Also, at each spot we shared 1 rule for life to succeed.
After we completed the stop at the count of six, the next stop we did six reps each again and escalated by one rep until we reached 10.

MARY: Joined by the BOSSmen after their SL workout. We always appreciate having them at FL.

ANNOUNCEMENTS: adopt a highway Saturday. Stuff da Bus. HIM Camp.

COT: Prayers for the spoken and unspoken.

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Importance of Running Backwards

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WARMUP: Plank-updog-downdog-merkins; Plank-updog-downdog-shoulder taps; Plank-updog-downdog-peter parker; Plank-updog-downdog-plank jacks; Plank-updog-downdog-diamond merkins; Plank-updog-downdog-other variety of dynamic plank work and so on and so on
THE THANG: Partner merkins x20, flutter kicks x20, partner leg throws x15; Windmill merkins x10, flutter kicks x20, partner leg throws x15; Partner merkins x20, flutter kicks x20, partner leg throws x15; Windmill merkins x10, flutter kicks x20, partner leg throws x10 — a little extra Mary mixed in.
Mosey to the apartments- complete dynamic warmup including hamstring sweeps, walking RDLs, deep lunge walks, toy soldiers, high knees, butt kicks; BACKWARDS sprints up the hill towards the fire station x4; Last sprint was a challenge- each pax had to surpass their previous stopping point before tagged by YHC, otherwise the group was subject to an unknown penalty (probably burpees)… no one will ever know because the threat of penalty motivated everyone to sprint backwards that much faster!
We discussed THE IMPORTANCE OF RUNNING BACKWARDS at COT. If you’re getting some miles in with your fellow pax and they’re dogging it for whatever reason, it’s important to be able to run backwards faster than they’re progressing forwards, look them in the eyes, and say whatever motivating (or demeaning) statement to give them a kind gut check! SkateOrDie knows this too well from YHC.
ANNOUNCEMENTS: Pints & Padres tonight!
COT: Beaker’s son turns 4 today. Prayers for physical and mental illness among the pax. Prayers/praise for Halfshell’s boys heading to camp.

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Endless Weinke

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WARMUP:
Run up the hill 10 burpees, run to the bottom of the hill 9 burpees, run to the top of the hill 8 burpees, run to the bottom of the hill 7 burpees, run to the top of the hill 6 burpees, run to the bottom of the hill 5 burpees and stop
THE THANG:
Rd1. With ruck on, one PAX did 10 over-the-shoulder 60# sandbag tosses while everyone did LSS with ruck on. LSS were done until all 6 PAX did 10 sandbag tosses each
Rd 2 With ruck on, one PAX did 10 Bobby Hurleys with 35# sandbag while everyone did Ruck Halos. Halos were done until all 6 PAX did 10 Bobby Hurley tosses each
Rd 3 With ruck on, one PAX did 10 Pull Ups while everyone did Ruck Merkins. Merkins were done until all 6 PAX did 10 Pull Ups each
We then ran to the top of the hill and back to the workout site
Rd 4 With ruck on, one PAX did 10 over-the-shoulder 60# sandbag tosses while everyone did Lunges with ruck on. Lunges were done until all 6 PAX did 10 sandbag tosses each
Rd 5 With ruck on, one PAX did 10 Bobby Hurleys with 35# sandbag while everyone did Ruck Swings. Ruck Swings were done until all 6 PAX did 10 Bobby Hurley tosses each

MARY: Stretched for 1 minute
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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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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Man Bags & Dragging Asses

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WARMUP:
10 windmills, 10 Moroccan Night Club, 10 Cherry Pickers, Plank, Stretch, Dirty Dogs & Honey Humpers
THE THANG:

All Movements With Sand Bags (weight of users choice)
Maintain Zone 2 H.R.

15 Flutter Press
20 Single Leg Lunges
Max Man Makers
Lap Around Amphitheater w/weight.

15 Thrusters
20 Curls
Max American Hammers
Lap Around Amphitheater w/weight.

15 Chair Press
20 Rows
Max Lateral Burpees
Lap Around Amphitheater w/weight.

Completed Circuit 2X

MARY:
Pax Split 4/4
200LB Sandbag P.T.
Row, Curl, Press

ANNOUNCEMENTS:
Bethel Men’s Shelter Needs Volunteers, HIM CAMP Aug. 11-13. Sign-up.

COT:
Prayers for Sasquatch’s Family

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Juneteenth Inspired

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WARMUP: N/A

THE THANG:
Rucked into the woods stopping periodically to do exercises in counts of 6 and 19 in honor of Juneteenth.
First stop was “The Office” for 6 pull-ups and 19 squats. Headed down to the benches by the river at the bottom of the hill by GHMS for 6 tricep dips and 19 irkins. Moseyed around then headed back to COT.

Had great conversations and fellowship along the way.
MARY:
ANNOUNCEMENTS:
COT:

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Let’s Show ‘Em Who’s The BOSSmen

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WARMUP: The 3 mile prerun if you were present

THE THANG:
With the BOSSmen on Q, we jumped right into it with 10min/BOSSman
Beaker:
Headed over to pull-up bars for a Jack-web DORA
Partner up, one partner starts the Jack Web of 1 pull-up to 4 merkins (next 2:8, 3:12, etc.) while other partner runs down to the bottom of the hill and back. Picks up Jack Web, while other partner runs. Keep flap jacking while going up the web until time was up.

Olaf:
Starting from the pull up bars, bear crawl to the stop sign heading towards the school. Followed by high skips to another sign, back to bear crawls, to a moving Hill Billy Walker, followed by moving Imperial Walker. Then Toy Soldiers back to bear crawls. Ending in a circle of planktitude (planking while giving thanks goin around the circle).

Spectre:
10 min AMRAP
10 squats, 8 alternating lunges (4 each leg), 6 burpees.
This was the crowd favorite.

Sasquatch:
Wrapped us up with 10 min of some good ole Broga! #RPG

ANNOUNCEMENTS: newsletter
COT: prayers for everyone. There’s a lot going on in everyone’s lives. Just reach out to a brother.

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Early appearance by the Murder Bunnies

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WARMUP: Lap around the park
THE THANG: Last night I throw some gear in the back of my car. I had an idea, but didn’t write it down on a board due to the anticipated rain. No worries, took a round or so, but we got the work in. On the path, there were three exercises, Ab wheel, jump rope, and Medicine ball —Do each, Next, Murder Bunny Mosey (MBM) to the cones, 10 burpees, MBM back to start. Round 2: Ab wheel, jump rope, and Medicine ball , MBM to cone, Overhead press with Cindy, MBM back to start.
Round 3: Ab wheel, jump rope, and Medicine ball , MBM to cone, Man Makers, MBM back to start.
Round 4: Ab wheel, jump rope, and Medicine ball , MBM to cone, Man Makers, MBM back to start.
Small crowd, but great to get to know each other better. Lots of topics covered.

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