Tag: Bobber

Burpees, Bombjacks and Pullups….Oh My

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Warm Up
SSH (IC)
Windmill (IC)
Mosey to top of Massey Hill
Downward Dog, stretch the calves

The Thang
#1
Massey Hill
Run to bottom and top x 5
At the top:
-20 shoulder taps
-15 planks jacks
-10 good mornings
Mosey to Fort Mill Church of the Nazarene Parking Lot

#2
Nazarene Parking Lot
11’s with Burpees and Bomb Jacks
Started at 1 burpee and 10 bomb jacks and went to 7 burpees/4 bomb jacks
Mosey to Print Shop pull up bars

#3
Print Shop Pull up bars
AMRAP
5 pull ups
10 merkins
15 squats
20 LBCs
25 calve raises
We did about 15 minutes and failed some and then failed some more
Mozy back to COT

Mary: 1 minute of flutters

Announcements:
2/24 get in a car and go support our brother, Helmet
3/1 Q School
3/2 Print Shop
3/9 Spring Invergence

COT: Prayers for leadership

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Preparedness at the Coaches Box

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Weather was 32 degrees and chilly but the lights were on and YHC was prepped for a Q to discuss Jester and Preparedness

Simply defined, the Jester is temptation of the flesh that hinders Acceleration. It is a stumbling block that a man continuously trips over in his effort to become a Pro.

The Jester tells a man several lies including:

1. You are the boss of me
2. You are what you do
3. You are not a bad guy
4. Jester and Virtue can coexist
5. You can’t live, if living is without me

But the antidote to the Jester is preparedness, preparing for what is expected and what is unexpected. The addition of love to this preparation leads to diminishing the Jester. But it is a battle that a Man must fight throughout his life.

THE THANG:

Mosey to the front of FMHS

COP
SSH
Merkins
Windmills
CDD
MNC
Plank Jacks

Mosey to the band lot

Deconstructed Burpee – STAR model

Burpees in the middle x 5
Bobby Hurley x 25
Squats x 25
Merkins IC 12
Mtn Climbers x 25

Mosey to pull up bars

Grip Strength work
Partner 1 – hang
Partner 2 – Mary

Rinse and Repeat x 3

Mosey home for COT

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LDP 10 Count Buffet

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WARMUP: SSH, Windmills, Moracan night clubs, mosey to the thang

THE THANG: 10 Count buffet-Merkins, Mountain Climbers, Shoulder Taps, Big Boy Situps, LBC’s, SSH, Lunges, Squats, Bobby Hurley’s, Dips completed 10 of each, ran lap after each round

MARY: Flutters, Freddy Mercury’s, Big Boys

ANNOUNCEMENTS: Pints and Padres, Bethel Men’s Shelter

COT: 1 prayer or praise from each lifted up

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Do Great Things Today

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After the disclaimer, we began our journey around town. First stop, the pharmacy for some warm-ups (SSHs, Imperial Walkers, Fast Windmills, Merkins, Peter Parker, Parker Peters). Next Stop, the former location known as Hardees. Partner exercises: Elevated merkins, feet on back of partner in plank position. Second set, planking partner elbows on ground.
Next stop, Post Office. Lineman push – partner 1 pushes partner 2, flipflop.
Next stop, Unity Church. Partner wheel barrow to the stairs of the church, each rest break 5 merkins. flipflop. mosey to Footloose parking lot. One partner started the bear crawl to the end of the parking lot. Partner 2 ran to the end and back to take over for partner 1. Both finished at the end of the parking lot. Next , we moseyed to the bottom Williamson St. All you got to the top of the hill. Once all made it up the hill, I took a minute to talk about how I get ready for the day. Take a shower after the workout (good hygiene). I look into the mirror and repeat these word “I am going to do great things today.” Sounds a little silly, but we need men ready to lead in our communities..do great things.
ok, back to the workout..on our way back to COT, we stopped by the Print Shop for a pitcher of pull-ups. Back to COT for a few minutes of Mary.
Great job Guys!

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Helluva Tabata

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WARMUP: dynamic plank warmup with upward and downward dogs
THE THANG: (see attached image below)
tabata 30”exercise1 & 30” exercise2 then 30” rest — 6 exercise sets at the pull-up bars with cindys— 2 rounds

tabata 30”exercise1 & 30” exercise2 then rest 30” – 3 exercise sets in the endzone — 2 rounds

MARY: reaching pickle pointers were the crowd favorite

COT: Top Hits of 2023 were not a crowd favorite of the 9 pax in attendance. There’s always next year.

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Quiet Please……….

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WARMUP: SSH (while waiting on Cubbie), mosey to Monroe & Acadamy. 10 Windmills, 10 Hillbilly Walkers, 10 Goofballs (for BL)
THE THANG: #The Pendulum
10 Bombjacks: run to stop sign at Confederate 20 Merkins
back to intersection: 10 Bombjacks: Run to top of hill on Monroe 20 Plankjacks
5 rounds
Thang #2
Four Corners:
Corner 1: 5 Merkins & 5 Bombjacks
Corner 2: 5 Merkins & 10 Monkeyhumpers
Corner 3: 5 Merkins & 15 CDD’s
Corner 4: 5 Merkins & 20 Mountain Climbers
Did 3 Rounds
MARY: Bandcamp led a few
ANNOUNCEMENTS:
COT:

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Spanish Invasion comes to The Fort

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@Cohiba ran on Puerto Rican time today at #ao-varsity. This also explains why @Bobber chronically pushes past 0515 arrivals. There were a lot of words; many of us understood very few. Let’s not allow cultural differences to impede F3 being OPEN to ALL men.

@Cohiba likes Big Boys
@Bobber understands more than he says, but when he’s in cadence it’s sweetly melodic
@Jazz Hands has invisible Big Boys
@Bitcoin counts well in many languages, and also likes Big Boys
@Boogie Down didn’t translate much for us, but could have
@Saw Dust apparently went of some kind of rant in name-o-rama
@Cousin Eddie spent the entire time confused (as did YHC)
@Mark Twain said something like: “Me da cólera” about the DORA. I just hope it doesn’t turn into dysentery
@Retiree wondered what he’d stumbled upon, but his buddy @chickenhawk was there to guide the way
@SouptoNuts put his Criminal Justice degree to work. Just like he does every other day, by being a more educated human
@HarryCarry was there early for “Ironing Pants,” but I might have misheard that. @CakeBoss and @Shield were helping. When you have to carry something that harry (hairy?), I suppose you need help ironing your pants? :man-shrugging:

You could spend the whole day wondering if you’ll fit within a new environment, read up on the lexicon, ask guys about procedure, examine backblasts, and consider where your priorities really are. But if you don’t set that alarm and get out of the fart sack…well: “too mah-leh-teen!”

This report is subject to verificación by @Punch List….if he ever opens slack again to check all these notifications
The names should be above

***********Bandcamp’s Version************

@Cohiba ran on Puerto Rican time today at #ao-varsity. This also explains why @Bobber chronically pushes past 0515 arrivals. There were a lot of words; many of us understood very few. Let’s not allow cultural differences to impede F3 being OPEN to ALL men.

@Cohiba likes Big Boys
@Bobber understands more than he says, but when he’s in cadence it’s sweetly melodic
@Jazz Hands has invisible Big Boys
@Bitcoin counts well in many languages, and also likes Big Boys
@Boogie Down didn’t translate much for us, but could have
@Saw Dust apparently went of some kind of rant in name-o-rama
@Cousin Eddie spent the entire time confused (as did YHC)
@Mark Twain said something like: “Me da cólera” about the DORA. I just hope it doesn’t turn into dysentery
@Retiree wondered what he’d stumbled upon, but his buddy @chickenhawk was there to guide the way
@SouptoNuts put his Criminal Justice degree to work. Just like he does every other day, by being a more educated human
@HarryCarry was there early for “Ironing Pants,” but I might have misheard that. @CakeBoss and @Shield were helping. When you have to carry something that harry (hairy?), I suppose you need help ironing your pants? :man-shrugging:

You could spend the whole day wondering if you’ll fit within a new environment, read up on the lexicon, ask guys about procedure, examine backblasts, and consider where your priorities really are. But if you don’t set that alarm and get out of the fart sack…well: “too mah-leh-teen!”

This report is subject to verificación by @Punch List….if he ever opens slack again to check all these notifications
The names should be above

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Kriss Kross beatdown

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Before starting I gave the standard disclaimer, but also proceeded to tell the Pax that we will be running backwards the entire workout which was also why I showed up with my shirt on backwards. Band Camp thought I just did that by mistake.

WARMUP:
Nur up to stop sign and did the following:
SSH
Windmill
Down dog, honeymooner
Merkins

Keep nuring down the hill toward pull up bars
Stopped again halfway down
Squats
Something else that I don’t remember

Stopped again at the bottom
Stretched out the arms
Moroccan Night Club
Nur

Pull-up bars are now locked up to my surprise so we modified thanks to Bobber. YHC decided we would just continue to make a large loop around the school stopping along the way to do the following exercises

5 burpees
10 LBCs
10 jump squats
10 merkins
7 leg raises
10 Dips

I believe we stopped 8 times completing all exercises each time.

This wasn’t the easiest thing to do especially the last two legs of the run. Pax covered over 1 mile all backwards. Good work men. Let’s see how we feel in the morning.

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100 yards of fun

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WARMUP:
Quick mozy around the perimeter of the band practice area (parking lot/football field).  Brief warmup of mountain climbers followed by squats and plank jacks.

THE THANG:
– Partner leapfrog starting in the endzone with partner 1 lunge walking to the 10 yard line and doing 10 merkins.  He then runs to the 20 yard line.  At the same time, partner 2 does 10 merkins in the endzone then runs to the 10 and lunge walks to the 20.  Flip flop until full length of field covered.  
– With minor confusion after round 1, we modified and returned as a group to the original start with bear crawls, jogging and 15 squats every 20 yards.

– Cones were then set out every 10 yards to the 50 with one exercise on each. Pax would run to the 10 and do 10 reps of the exercise shown, then run to the far end of the field to reach the next 10 yard line and repeat the exercise. Pax would then repeat coming back down the opposite side of the field and stop at each 10 yard line for 10 reps.
– After a full lap, Pax moved to the 20 and did 20 reps at each 20. Laps and reps increased until we reached the 50.
– Exercises and total reps completed:
– 10 yard line: 8-count burpees (40 total)
– 20 yard line: squats (80 total)
– 30 yard line: plank jacks (120 total)
– 40 yard line: SSH (160 total)
– 50 yard line: Merkins (100 total)

– With a little time remaining we returned to the end zone and bear crawled the length of the lot. At each 10 yard line we did 10 LBCs. (100 total)

– Closed things out by walking back the length of the field/lot to COT. On the walk we discussed empathy and the importance of understanding other’s perspectives to provide insights into their beliefs and actions. Pax was encouraged to apply it at home, work and while traveling on I-77 during rush hour.

MARY:
ANNOUNCEMENTS:
COT:

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