Tag: Birdcage

12 Days of an F3 Christmas

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WARMUP: Grandpa Jacks, SSH, and some stretchy things then mosey to the front of the theater.
THE THANG:
This Beatdown was brought to you by everyone’s favorite Christmas Song, the 12 Days of Christmas. We went through each exercise as we attempted to sing the song. After each verse we ran approximately 30 yards and back.

On the 1st Day of Christmas, F3 gave to me:
1 burpee a-la-Dunphy

On the 2nd day of Christmas, F3 gave to me:
2 jump squats & 1 burpee a-la-Dunphy

On the 3rd day of Christmas, F3 gave to me: 3 WWIIs, 2 jump squats & 1 burpee a-la-Dunphy
We continued with the 4th day and so on with the following exercises.

4 dry docks
5 LBCs
6 geezers-a-lunging
7 mountains-a-climbing
8 maids-a-merkins
9 americans-a-twisting
10 lords-a-leaping
11 planks-a-jacking
12 Burpees

Headed back to COT. We had enough time to for a 1 minute plank.

ANNOUNCEMENTS were made and Prayers were said

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A bunch of EMOMS and Gratitude

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Warmup:
SSH IC x 20
Windmill IC x 10
Seal Jack IC x 20
MNC IC x 20
Plank Jack IC X 15
Lap

Series of 3 10 minute Emom’s with 3 minutes of rest/recovery lap in-between

Emom 1
10 Burpees Every minute on the minute

Emom 2
15 Merkins 10 Squats 5 Diamond Merkins (dropped the diamonds after minute 5)

Emom 3
20 Flutters
10 Hello Dollys
20 Hammers
5 In and Outs

Retrun to COT

10 Peter Parkers IC

And then….5 Merkins…and then…5 merkins….and then…5 merkins…and then 5 merkins…and then 5 merkins

Close right at 6:00.

Message today was not feeling that we “Deserve/are owed” anything vs. feeling gratitude for what we are given. Message really hit because of how grateful everyone was for the 100 burpees to start things off.

Thanks to BC for the opportunity!

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Turkey Run

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Turkey Run- DBES

Get a teammate. 1 turkey recovery trott around the drop off loop. Partner turkey breaks out of the collar and sprints the outer school loop to get away. When the runaway turkey returns back to the corral, partner turkey takes off.

Rinse and repeat until 6. Try to get prs on the 1km sprint

#MILGA

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Floats and Floaters

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In honor of the Catawba Ridge Marching Band participating in the 99th Annual Macy’s Thanksgiving Day Parade, 10 PAX did 99 reps of various exercises in the warm, wet morning. There was plenty of mumblechatter and sweat, along with a MILGA code brown (ask Birdcage). Here’s what we did:

Warm-Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 9 Windmills (IC)

The Thang

Mosey to lower entry road
– 15 Squats, Lap
– 15 Squats, 15 Merkins, Lap
– 15 Squats, 15 Merkins, 15 American Hammers, Lap
– 15 Squats, 15 Merkins, 15 American Hammers, 9 Burpees

Mosey to Gym Wall
– 15 Dirty Hook-ups (feet)
– 15 Wall LBCs
– 15 Dirty Hook-ups (hands)
– 15 Wall Lunges
– 15 Australian Mountain Climbers
– 15 Bomb Jacks
– 15 Ab Mat Sit-ups
– 9 Burpees

Mosey to Benches near cafeteria
– 15 Irkins, Lap
– 15 Irkins, 15 Dips, Lap
– 15 Irkins, 15 Dips, 15 Step-ups, Lap
– 15 Irkins, 15 Dips, 15 Step-ups, 9 Burpees

Mosey to COT
– 15 Alternating Shoulder Taps, Lap
– 15 Alternating Shoulder Taps, 15 Flutters, Lap
– 15 Alternating Shoulder Taps, 15 Flutters, 15 Calf Raises, Lap
– 15 Alternating Shoulder Taps, 15 Flutters, 15 Calf Raises, 9 Burpees

NMM
Most people face challenges every day. Some are easy to overcome while other times it feels like war. The enemy is all your doubts, all your fears, and the lie that you aren’t good enough to complete the mission. But don’t quit. Wake up, brush your teeth, make your bed, workout, shower, and just make it to lunch. Then, make it to dinner. Regardless of how bad the day was, there will be a new one tomorrow.

When you feel like quitting, which you will, do not quit right now, that’s emotion. Instead, say “I’ll quit tomorrow.” If you can keep quitting tomorrow, you can do anything. Don’t let the lies in your head stop you from achieving great things.

Aye!
IJ

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Family and service

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WARMUP: mosey around the parking lot, Carioke, toy solders and butt kickers. Windmills, Moroccan Night Clubs and merkins
THE THANG: Mosey to student parking lot. Sprints at 50% then 75%. Rinse and repeat for a total of 6 complete sprints. Mosey to the wall and do 10 muscle ups. Mosey to front of school. 15 dips and 20 back step lunches for total of 3 rounds. Mosey to side of school. At every brick pillar alternate between squats and merkins. Mode of transport is mosey but Band Camp insisted on Bear Crawling. Mosey to bus entrance. Break to hear the story of Naval ROTC instructor, Shawn Studley, and his wife Laura. She passed away at 1:18 pm on the afternoon of this day (11/19). Mosey to the hill outside the cafeteria. 10 back step lunges at the bottom, NUR up the hill and do 10 squats. Repeat for a total of 3 times. Mosey up the hill to COT. At every light pole, stop for a 10 count exercise for the abs. At COT do my hip thingy.
MARY:
ANNOUNCEMENTS:
COT: Pray for Shawn Studley and his family

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Heavy burden

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WARMUP: nice and slow. Windmill, cherry picker, imperial walker, SSH

THE THANG:

4-station square. Pax distributed. Perform the prescribed exercises and REPEAT until the heavy carry station is done, then rotate.

1: Heavy Carry 50yds and back
Choose 100lb ball, 72lb Kb, 60lb sandbag

2: Sprint 50yds and mosey back, repeat

3: Strength
5 merkins
10 Carolina dry dock
20 air squats

4: Core
10 dead bug (dying cockroach)
10 LBCs
10 SSH

Repeat until ~5:55

MARY: Core, birdcage 10 count

ANNOUNCEMENTS: newsletter

COT: You never know how much time you have left.

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Golfing at Bushwood

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WARMUP:
– SSH
– Windmill
– Mosey towards the Fort Mill Pkwy entrance with the long hill
– Imperial Walkers
– Low Slow Squat
– Mosey to the top of the hill

THE THANG:
Since we were at Bushwood CC, YHC thought bringing out an oldie would be fun.

“9 Holes of Golf”
– Tee box = top of the hill
– Green = Island grass area at the bottom of the hill
– 2 Merkins at the top then run to the bottom
– 1 Burpee and run back to the top
– 4 Merkins at the top then run to the bottom
– 2 Burpee and run back to the top
– Continue until the last round is 18 merkins and 1 Burpee
– The hill is long and we covered close to 1.75 miles for this.

Line up on the guard rail for 4 Rounds
– 10 Dips
– Bear Crawl to the lane divider and Crawl Bear back

Mosey half way back up the hill to the entrance to student parking
– Nur to each light pole and complete 10 squats

Mosey back to the flag

MARY: (Round Robin)
– LBC
– Pistol Crunches
– BB Situps
– Maybe one more

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Small white sacks

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WARMUP: SSH, low slow squat, navy seal burpees
THE THANG:
Mosey to front of movie theatre
7’s – navy seal burpees and box jumps. Run across parking lot in between

Run to the hill by the Biergarten.
Partner carry up hill. At top of hill, partner who was being carried do dirkins putting feet up on partners back who holds a plank. Go back down hill and switch roles. Add 1 dirkin each hill ascent. We did around 5-6 rounds.

Killed time in a parking lot where we did variety of MOTs with merkins, squats etc mixed in.
MARY: yes bc YHC didn’t plan enough shit to do
ANNOUNCEMENTS:
COT:

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