Partner Up
Cindy DORA.
1. 200 swings, 100 goblet squats, 50 man makers; partner runs
2. 200 merkins, 100 squats, 50 burps; partner farmer carries a Cindy and a sandbag.
WARMUP: Mosey to South State Bank
20 SSH, 10 Imperial Walkers
THE THANG: Run to Gold Hill Middle Parking Lot: .56 Miles
20 Squats, 20 Merkins, 20 LBC’s.
Run back to Bank: 20 Squats, 20 Merkins, 20 LBC’s.
Run back to school and reduce reps by 5.
MARY: None
ANNOUNCEMENTS: Amazing porta potty in front of the Firebirds! Saved me!!!!
COT:
Nine for a full-body workout and epic mumblechatter at Golden Corral. Here’s what we did:
Warm-up
* 10 SSH
* 10 Imperial Walkers
* 10 Windmills
* 10 Merkins
* 10 Mountain Climbers
Lap
* Serpentine run the lot stopping at each cart corral for 10 Irkins, 10 Derkins, 10 Dips (x5)
Triangle of Pain (3 pain stations – repeat exercises at each stop)
* 10 Burpees
* 20 Shoulder Taps
* 30 Hammers
* 40 Squats
* 40 Calf Raises
* 30 LBCs
* 20 Merkins
* 10 Overhead Claps
Lunge Walk back to COT
NMM
You can design a workout but you never know what chatter will commence. From the moment I stepped out of the truck, I knew today was going to be a good one.
We took turns giving The Pirate some unsolicited fatherly advice like, “Don’t worry, kids are surprisingly resilient. They bounce!” We also learned that no matter how old you get, fart jokes are funny.
Where else can adult men tell jokes and act like kids without judgment? It just proves that though we age, we never really mature. F3 is grown man recess, and I’m in for it.
-IJ
WARMUP: None
THE THANG: 1.75 out and back for a total of 3.5 miles. Option to add on 2 loops around the very large building for another half mile.
MARY: Yes – handful of the fast runners
ANNOUNCEMENTS: CSAUP, Bethel Men’s Shelter, Litter Pick up coming soon, Canoli Run….
COT:Well done well attended and knocked out in a timely manner.
WARMUP:
Ran to field
SSH
Windmill
Merkins
Squats
Shoulder taps
Down dog
Honeymooner
THE THANG:
Run to 10, nur back to goal
10 flying squirrels
Run to 20, nur back to goal
10 merkins
….stopping at every 10 yrd line
Insert whatever exercise you want, but end with 10 more flying squirrels
Ran back out to back of gym for the following:
Rd 1 – 10 step ups each leg
Run to top of hill
Rd 2 – 10 step ups, 10 Mike Tyson’s
Run to top of hill
Rd 3 – same as rd 2 + 10 dirty Myrtles
Run to top of hill
Rd 4
10 big boys, flutters, incline merkins
Run to top of hill
Bear crawl to COT and end with Airborne special hip exercises.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Lunged 150′ run back
bear crawled 150′ run back
partner carried 150′
THE THANG:
DORA
Get a Partner If 3 in a group
200 Step-Ups 300 Step-Ups
150 Erkins 150 Erkins
125 Squats 200 Squats
75 Derkins 75 Derkins
100 Calf Raises 150 Calf Raises
Timer: lap+wall climb
Super Sets from 10 reps down to 1 rep
SSH
Burpees
Merkins
Mountain Climbers
V-Ups
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: ssh
THE THANG: AMRAP
MARY: SHES HOT
ANNOUNCEMENTS: men’s shelter, converge on Saturday
COT:
WARMUP: Acknowledgement that Divac’s Q is getting postponed until next week so you’re stuck with me. We chose the gift behind door #2 which means I would be coming up with this on the fly.
Mosey around the parking lot.
THE THANG: Workout consisted of farmer carries, overhead presses, bear crawls, bent over rows, curls, sand bag tosses, over-the-shoulder tosses and possibly some other stuff.
No 120lb sand bag was used in the making of this workout. Q was soft.
MARY: Integrated throughout.
ANNOUNCEMENTS: Yes
COT: Principle #5
WARMUP: Mosey to the GHES Teacher Lot for:
25 Mountain Climbers
20 LBC
15 Carolina Dry Docks
10 Hand-Release Merkins
5 6ct Burpees
THE THANG: Mosey to the Keller Williams parking lot:
PAX in a straight line and lock arms. Lunge walk to the other side of the parking lot. Reverse lung back.
Keeping the arms locked, squat walk out.
Unlock the arms and bear crawl back.
Mosey back to the bottom of the hill.
AYG back to the GHES teacher lot.
Inch Worm Merkins to the other side of the lot.
Crawl bear back.
Wide-Arm Hand-Release Merkins
Carolina Dry Docks
Mosey to the 1/2wall around back:
Over & Back x 5
V-Ups
Protractor
Flutters
American Hammers
MARY: See above
ANNOUNCEMENTS: Indeed there were.
COT: Principle #5
*WARM UP:*
*THE THANG:* grab a puzzle piece from cot and run to far side of LPL parking lot and find where your piece goes.