Tag: Bobber

Day 233 or 366 in 2024

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WARMUP:
– SSH
– Imperial Walker
– Hillbilly Walker
– Yoga
– Mountain Climber
– Peter Parker
– https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
THE THANG: Different Sets
1. Ballistic Rows & Boxer Squat
1. Reps: 6, 8, 10, 12
1. Burpee on the Bell, Double Hand Clean, Goblet Squat
1. Reps: 1, 2, 3, 4, 5
1. Swing, American Swing, Goblet Squat
1. Reps: 1, 2, 3, 4, 5, 4, 3, 2, 1
1. Goblet Squat, Reverse Lunge each Leg
1. Reps: 1, 2, 3, 4, 5, 6
2. in between reps one PAX tossed a 60lb sandball over their shoulder
1. Burpee Snatches
1. 5 each arm
Sometimes we ran a lap between rounds
MARY: Flutters
ANNOUNCEMENTS: Dam2Dam Fundraising will kick off soon
COT: F3 is an organization open to all men with no specific faith component, but as a Christian, I offered up a Christian prayer.

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Dump Truck Mayhem

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Bringing the Kitchen Sink theme Eastward to The Premier CRHS AO, Bushwood. Coupons were everywhere—and I do mean everywhere! The frequent 5:45am dump truck visit was right on time at the middle school bball courts across Spitz’s namesake driveway, White Rd. The pax did a nice job, as instructed, creating a Cindy barrier to test our dear friend, The Dump Truck Driver’s, wit. Barricade be damned…our friend made meat mince of the ill-formed concrete blocks. As he accelerated towards our barricade, the pax stared in amazement in disbelief that our obstacle would do no good, and no good it did. Slash’s donated Cindy (one of six we’ll call Charlie) came as one unit. Charlie left as a pile of ruble with a splitting headache I’m sure. Poor fella took the full brunt of an accelerating 5 ton dumper determined not to be delayed in route. Charlie’s funeral at COT was a somber occasion, but we made the best of it as YHC turned the theme into Disruption and Perseverance. Unfortunately Charlie’s perseverance was for not—Slash, liking only the beautiful and pristine, declined Charlie a home for his return.

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Slippery when wet

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WARMUP:
Run up to drug store, cross over and head back to parking lot in front of Springs.
SSH
Windmill
Inch worm merkin
Low slow squat
Squat pulses
THE THANG:
Move up to the sidewalk to the garden with wall

3 rounds
5 each leg Bulgarian split squats
10 step ups
10 derkins

Mosey to stage at WEP
Start down front of stage for 7s
Burpees at the bottom and LBCs at the back of stage.

While jumping the wall, YHC took a spill and scratched up leg pretty bad. Note to self to be careful around stage when it has rained.

Mosey over to playground for 3 rds of the following
5 pull ups
10 merkins
15 swinging crunches
Run lap around playground

3 rds of the following
10 bomb jacks
10 derkins
10 big boy sit-ups
Run lap

Mosey back to COT for a little stretching before 6:00.

MARY:
ANNOUNCEMENTS:
COT:

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Angel is a Centerfold

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WARMUP: mosey for a bit throughout the vast parking lot, then we did a warmup in front of the theatre. All the usuals plus some plank/core work
THE THANG: a Dora with 100 dirkins, 100 LBC, 150 step ups, partner 2 runs to farthest light pole and back, we then did a parking lot routine involving 2 alternating exercises at light poles as we traverse the lot, finally we did a nasty Jack Webb with big boys, American hammers and always 2 merkins. Almost finished then ran back to COT to finish up
MARY: finished up Jack Webb, got to 10 big boys and 40 hammers
ANNOUNCEMENTS: Waxhaw Trail Fest, Goose Qing in Mint Hill
COT:

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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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