Tag: Bitcoin

Coupons Around Kingsley

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WARMUP:
After coming in Hot…I presented a couple of coupons to the group and we discussed the 5 core principles for the benefit of our FNG. Unfortunately, we will need to practice those so that EVERY man knows them. (it was a little rough)

THE THANG:
Once we stumbled through the 5 core principles we were off. This was my first post at Sole to Soul so I wasn’t 100% sure of the logistics or area. I was simply told rucking with exercises so I planned to deliver.
I provided a 60 lb sandbag and a 35 lb kettle bell to carry as well and the PAX were instructed to bring them along.
Our first stop was behind Epic Chophouse where we circled up and did some movements:
Slow Low Squat
Merkins
Overhead Press
Bicep Curls
SSH (slick)
We then moved to behind Replay. Here we partnered up and played a little “catch me if you can”. FNG Half Pint took this very serious and Riggins had very little chance of catching him!
After we completed some Moroccan Night Clubs we did a full lap around the Kingsley property. Halfway around we found a traffic circle for Bear Crawls followed by some Overhead claps.
Upon returning to Broadcloth street we found a gravel area for some more movements:
Squat Thrust
Swings
Bicep Curls
SSH
We then moved to COT. The fun wasn’t over as we found benches and did 20 Dips and then calf raises with rucks overhead.

MARY:
We finished with some Mary including:
Flutters w/press
LBCs
Hello Dolly’s w/Ruck press
Freddie Mercury’s
1 minute plank with Ruck

ANNOUNCEMENTS:
Read Newsletter….Invergence….Bethelmens
COT:
Healing, Wisdom, and thankful for F3

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rucking up heart attack hill

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WARMUP: plankitude
THE THANG: head towards the heart attack hill. Perform 5 ruck thrusters at bottom of hill. Take the hill.
MARY: we did some flutters with ruck press
ANNOUNCEMENTS: Sprocket is putting together football game picks with F3 integrated into the competition
COT: prayers for healing and thanks for family & F3

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Thanks for the Burpees, Fogerty

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WARMUP: 5 burpees oyo. Short mosey. Moroccan night clubs, LSS, shoulder taps, dynamic warmup.
THE THANG: Jacob’s Ladder with merkins and bomb jacks using 11. Picked up the 6. Split up into teams for a couple relay races. Loser had to do 5 burpees. Then 10 merkins. Winners had 3 burpees and 10 merkins.
Hold Al Gore and 1 by 1, run to the picnic table. Next round was skipping.
Do some calf raises. Then head back to the basketball courts. Do Airborne’s hip routine.
Next shake out the lactic acid. Quick yoga at the end and more burpees due to Fogerty. Sprinkled burpees in other places as well.
MARY: bbsu and burpees
ANNOUNCEMENTS: lots of stuff in the newsletter
COT: stays in COT.

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Rolling in Hot

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THE THANG: On the way to the site got stuck behind a petroleum truck and I started sweating getting to the site on time.

Made it just in time. With Cheddah and Sprocket already there and Bitcoin showing up right after YHC. We Rucked to 160 and played frogger getting across the Hwy. We made it to the old Kingsley business park. Stoping every .50 miles for

10 Merkins IC on Down
10 LBC IC
10 Ruck Squats IC on Down

We made our way to laces in. Back over through old Kingsley and back to Panera

We got in 3 miles, 60 Merkins, 60 LBC, 60 Ruck Squats

ANNOUNCEMENTS: 10-Year Fort anniversary,

COT: Prayers for Teachers and families as school starts back. Prayers for illnesses

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The Encore … again

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6 years ago, I Q’ed The Yard the morning after an Iron Maiden show. I pulled that Weinke out, then forgot it at home. Still can close …

WARMUP: mosey to the lot near the football field for some dynamic warm up back and forth across, shuffle, karaoke, butt kickers, toy soldier, soccer knees. Ending in a bear crawl that all executed completely. A couple stops at the side during, calf raises, merkins, BB sit ups, other stuff. 15 minutes worth.

Mosey to the bus loop. Half ran while half did LBCs, and flip flop. Same with squats and plank-o-rama

THE THANG: Mosey to the entrance with the hill, an exercise at the top related to an Iron Maiden song, then run the hill (Run to the Hills) after each exercise
Two Minutes to Midnight: 11 merkins, 58 OH Claps
Aces High: 11 … flying squirrels (I also recommended that everyone give a listen, my fav IM song … we’ll done Assassin)
22 Arcacia Avenue: 22 shoulder taps
Deja Vu: repeat 22 shoulder taps
Bruce Dickinson’s age: 6 of something, 3 of another
The Ides of March: 3 burpees, 15 merkins
There may have been another

MARY: no, Mary was not present

ANNOUNCEMENTS: sign up for lawn mowing, do your backblasts, eat your Wheaties

COT: Bitcoin accepted the site Q opportunity

Looks like we made it,

Barry Manilow

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JWow Wins! JWow Wins!

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WARMUP: We headed for the light and warmed up with some of the usual suspects
THE THANG: We played Uno with these rules:

Blue – Curls
Green – LBC
Yellow – Goblet Squats
Red – Chest press

Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color

MARY: Strange how we got a lot of core in but not much chest work so I threw the me in.
ANNOUNCEMENTS: Dark Helmet is trying to murder us tomorrow.  Sign up to mow at the Care Center Read your newsletter.
COT: Thanks for playing along with Thrill Uno. Thanks for letting me lead. Thrill is gone!

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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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You should be dancing, yeah

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WARMUP:
Mosey to the running tracks
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey on the Running track
Mosey to Second basketball court, lungewalk back
Mosey to Second basketball court, Toy Soldier walk back
Sprint to the second basketball court, lungewalk back.

Mosey to the parking lot to one of the four pain stations, mosey/brisk walk between them after completing listed exercises. Rinse and Repeat.

Pain station # 1:
25 Mountain Climbers
25 Plank Jacks
25 Squats

Pain station # 2:
25 Merkins
20 Lunges
25 SSH

Pain station # 3:
25 Calf raises
50 Skipping without rope
50 LBCs

Pain station # 4:
15 Freddie Mercury

MARY:
(PAX Choice)

Flutter Kicks
American Hammers
Freddie Mercury
Gas Pumpers
Carolina Dry Dock

ANNOUNCEMENTS
COT

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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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