Tag: Blue

Not-erate Yard Work

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WARMUP: 10 each

  • SSH
  • Moroccans
  • Cherry Pickers
  • Windmills
  • Flying Squirrels

Mosey on track doing:

  • Butt kickers
  • High knees
  • Karaoke
  • Toy Soldier
  • Lunge
  • Burpee broad jumps (~10)
  • Bear crawl

THE THANG:
Goal was 3 rounds, most PAX between 2-3 done.

Station 1 – 20 each

  • Merkins
  • Scorpion Dry Docks (switch half way)
  • Shoulder Taps (both = 1)

Station 2 – 30 each

  • LBCs
  • Fluttahs (both = 1)
  • Box Cuttahs

Station 3 – 40 each

  • Mtn Climbers
  • Peter Parkers
  • Plank Jacks

Station 4 – 50 each

  • Squats
  • Calf Raises
  • Bomb Jacks

MARY:
Throughout

ANNOUNCEMENTS:
Bethel, stuff the bus

COT:
Kids back to school / leaving the nest, family members health.

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Rock n Roll

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6 Pax showed up to take on the morning gloom. Cooler weather for a SC July was welcomed.


WARMUP: COP usuals: SSH, IW, HW, squats, windmills, cherry pickers, arm circles
THE THANG:

Thang 1: bear crawl down, 10 merkins. Crawl bear back, 10 merkins. Squat walk down, 10 squats. Reverse squat walk back. 10 squats. Repeat but swapped out lunge walks.

Thang 2: mosey to the rock pile. Dora with rocks. Partner up. 100 rock curls 100 overhead press. 200 flutter kicks with rock above. Runner goes down to traffic circle and back.

Run back to COT
MARY: WAS done in Dora
ANNOUNCEMENTS: bethel men’s shelter dinner sign ups 8/6. Need men. Grass cutting at Fort Mill care center.

COT: prayers for families, schools(kids/teachers/nurses), health and tough conversations.

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Playground Fun

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WARMUP:
Snooker lead us through a series of in-place warm-ups, including great hits like "Buttkickers", "High-Knees", and "Good Mornings".

THE THANG:
Moseyed on the trail about 1/4 around the park, stopping at the swinging benches for some burpees.

At the playground, we partnered up. Partner 1 did a stationary exercise, while partner 2 ran around the playground. Flap-jack. Stationary exercises were as follows;

1. Merkins
2. Heels to heaven
3. Swing crunches
4. Box Cutters
5. Pull ups
6. Shoulder Taps
7. Freddie Mercury s
8. CDDs
9. CDDs ( feet elevated above head)
10. LBCs
11. Seal jacks
12. Flutters
13. Burpees

Lined up for railroad tracks across the field.
Moseyed down to the new turf for Jack Webbs.
Sat on the wall for some Jack Reachers
2 minutes of Mary.

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Coupon at the Yard

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WARMUP:

  • SSH
  • Windmill
  • Moroccan Night Club
  • Cherri Picker
  • Imperial Walker

THE THANG:
Station 1
Thrusters

Situp with Overhead Press

Side Straddle Hop

Overhead Press

Tricep Curls

Jog to next station

Question:
o Good experience from this week?

Station 2
Wide Arm Merkins

Heels to Heaven

Side Straddle Hop

Mountain Climbers

Shoulder Taps

Lunge walk to next station

Question:
o How can you help your M this weekend?

Station 3
Squats

Lunges

Side Straddle Hop

LBC

Flutter Kicks

Jog to next station

Question:
o Improvement you want to make before the end of the year?

Station 4
Jump Squats

Side Lunges

Side Straddle Hop

Big Boy Situps

Flutter Kicks

Jog to next station

Question:
Favorite TV show / Movie?

MARY:
ANNOUNCEMENTS:
COT:

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Impossible Island Hopping

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WARMUP: moseyed with some stops along the way. No feedback on the cadence calling. The PIP I was on was in full effect. Finished with Bonnie Blairs X 10.
THE THANG: In honor of The Pirate, a 4 corners, 20 reps at each corner. Merkins, Derkins, Heels to Heaven, and Big Boys.

Mosey and Sprints 2X to length of the parking lot changing pace at every island. Another idea taken from Pirate.

Picked two islands to do an Impossible Mile:
First Lap: Burpee Broad Jumps
Second Lap: Lunge Walk
Third Lap: Bear Crawl
Fourth Lap: Mosey.

Everyone LOVED the Impossible Mile.

Truly an honor to GET TO share doing difficult things with these men.

MARY: some did, some not so much.
ANNOUNCEMENTS: Stuff the Bus, LaGrama, Bethel, Bourbon, Cannoli Run!
COT: Lifting up all those going through life’s beatdowns and enjoying the time when the storms pass.

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McHale’s Dawn Patrol 5, 10, 20, 10, 5

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WARMUP: 5 minutes:
Side straddle, hops, hillbilly walkers, windmills, cherry pickers, Moroccan nightclubs, squats, high knees
THE THANG: sets 5, 10, 20, 10 and 5: Carolina dry docs, mountain climbers, Merkins, big boys set ups, flying squirrels, LBC’s, jump squats, American hammers. Also shard my banana, Superman and swimmers.
MARY: cherry, pickers, arm, circles, and stretches
ANNOUNCEMENTS: new psych trailhead coming soon Bethelman shelter, Fort mill Care Center loan care
COT: prayers for patience, love the Colorado wildfires and Tarzan

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Stairway to heaven

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WARMUP:
SSH, windmill, burpees to quite the pax, squats, more burpees, moroccan Club, more burpees, stretching
THE THANG:
3 rounds
20 squats
20 lunges
20-20-20 in/out/ regular calf raises
Run up the steps and around

3 rounds
Curb merkins 10 each side
10 CCD
25 monkey jumpers
Up steps and around

2 rounds
10 big boys
20 LBCs
Go up steps backwards and around

Finished off with some Bulgarian split squats

2 rounds

MARY:
ANNOUNCEMENTS:
COT:

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‘Merica 250

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WARMUP: 5 Burpees
THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776
MARY: She slept in
ANNOUNCEMENTS: Read your various newsletters
COT: Remembered what our fore fathers sacrificed for our freedom, we remembered U-Haul and presented Bowser with U-Haul flag.

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Time Check Site Q!

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WARMUP: Abe Vigoda, Arm Circles, Cherry Pickers, Downward Dog, Honeymooners, Pideon Stretch
THE THANG: Mosey to Pain Station #1 in front of Hotel. F3 cards focused on arms. Pick a card and tell Pax how & when you were introduced to F3, who HCd you and where did you 1st post. Mosey to pain station #2 located in Epic Chophouse's parking lot. Cardio. Mosey to pain station behind Smashburger for Legs. Mosey to pain station 4 at Napa's loading dock. Arms. Rinse & repeat. Each HIM had the opportunity to let the PAX know their 1st experience in the Gloom!

MARY: Freddy Mercury, heel touches, leg lifts
ANNOUNCEMENTS: Bethel Men's Shelter, Independence Day Convergence,
COT: The Pirate, Families

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Four Corners(ish) at WEP

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WARMUP: Took a soft-J jog around the outer perimeter of WEP with some stop-offs for warm up exercises. SSH, IW, HBW; sumo squats, plank-jacks, seal-jacks; broga stretches
THE THANG: 4 corners, self paced. Rinse and repeat to run out the clock.

First Corner:

  1. CCDs x 20
  2. Curb Derkins (stage wall)
  3. Curb Urkins (stage wall)

Second Corner:

  1. Lunges x 10/leg
  2. Jump Squats x 20
  3. Reverse Lunges x 10/leg

Third Corner:

  1. LBCs x 20
  2. Dying Cockroaches x 10 d.c.
  3. Crunchy Frogs x 10 d.c.

Fourth Corner:

  1. Mtn Climbers x 20 d.c.
  2. Peter Parkers x 10 d.c.
  3. Parker Peters x 10 d.c.

MARY: 3 mins of abs
LBCs, protractors and something else 🤔

ANNOUNCEMENTS: Bethel Men’s Shelter
COT:

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