Tag: Boogie Down

Drive By Complaints

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COP
Mosey with dynamic warmup 5 min

SANDOOM AMRAP 12 Minutes
10x
SB OH Strict Press
SB Good Morning/Dead Lifts
SB Back squat
SB Clean

At end of timer, grab SB and move to field for second set of work.

Moving Sandbag Iterations w/Static Moves Between
Bear Crawl SB Drag across field
One Shoulder Squat x 10 each side
Clean and Toss across field
SB OH Hold for the six
SB Lunges in front rack position across field
SB over the shoulder (OTS)
Bear Crawl w/SB on back

Boogie Nights is apparently the only person who can successfully bear crawl while balancing a sandbag on his back.

Walk back to COT w/SB on one shoulder, flapjack halfway
Mary
SB Sit Up
Flutter with SB Hold/Press
Seated SB Twists
Have a nice day 30 seconds

COT

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Spicy Prep Work for the Tortoise&Hare

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WARMUP: Salutations and Disclaimer was shared. Mosey on to the back lock for some warm up movements:
10 Reps Each all done in Cadence
Morrocan Night Clubs
Over Head Claps
Wind Mills
Cherry Pickers (aka produce pickers)
Hillbilly Walkers
Imperial Walkers
Mosey to the track
THE THANG:
Track Work for Tabata
5 Pain Stations with 2 Exercises Each
45 Sec of Work followed by 15 Seconds of rest.
2 Sets Per Station then Move on to the next Station
After 4 sets 1 minute of plank work/Rest

Station 1 = Squats & Lunges
Station 2 = Shoulder Taps & Big Boys
Station 3 = Merican Hammers & Freddie Mercury
Station 4 = Plank & Milk the Cow
Station 5 = SSH & Moroccan Night Clubs

Mosey to Adjacent Lot for a series of wrap moves:
15 Reps each OJO x2 Sets
Box Cutters
Calf Raises
LBC’s
Dry Docks
SSH
Flutter Kicks
Mosey to COT
MARY:
With 1.5 minutes of work we performed 10 Heal Taps & 10 Leg Lifts
ANNOUNCEMENTS: Fort Mill Care Center Lawn, Survey, Tortoise & Hare, 9/21 Sundae Ruck, Read your newsletter
COT: Always Stays in COT !!!:male_superhero:

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Keep Going

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WARMUP: 100yds down the field: Toy Soldier x 20yds, Lunge Walk x 20yds, Duck Walk x 20yds, Right Shuffle x 20yds, Left Shuffle x 20yds
THE THANG: 1. Mosey the long way to pull up bars–come back for 6 OR LBCs–5 & dime (5 pull ups, 10 merkins);
2. Mosey the long way to ticket booth at stadium–pick up 6 OR LBCs;
3. Mosey up the hill to the road and back down to the field entrance, Bear Crawl back up the drive–pick up 6 OR Flutter;
4. Mosey to band lot–pick up 6 OR Flutter;
5. Up/Downs and sprint across the field x 4
6. 100yds down the field 20yds at a time x 4: Chosen from the following: Lunge Walk, Toy Solder, Bear Crawl, Duck Walk, Karaoke (right & left), NUR, Reverse Lunge Walk, Sprint 50 with 25 Merkins x 2, Frog Jump
MARY:
ANNOUNCEMENTS:
COT:

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Rabbit and Turtle Training

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8 men showed up at the park. Promise made, no roaming is the wet field. Warm-ups: SSHs, Imperial Walkers, Windmills, Plank, PP, Merkins,PP, more merkins.
Next, stroll around the park. Partner 1 farmer carried sandbags, while Partner 2 ran to swing and back. Flapjack.
Finished at the amphitheatre. Next, wall sit, 1 – 4 Merkin – Arm raise combo, finished 10 -40.
Stroll around the park again, this time, one sandbag, alternate between shoulder carry and front carry. Finished at the amphitheatre.
Two additional sandbag carries around the amphitheatre, first partner one bear crawl while other partner bag carry. Second partner one lunge walk while other partner bag carry.
We finished with a cool down lap around the parking lot.
I was ready for a nap afterwards.

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Rabbit and Turtle Training

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8 men showed up at the park. Promise made, no roaming is the wet field. Warm-ups: SSHs, Imperial Walkers, Windmills, Plank, PP, Merkins,PP, more merkins.
Next, stroll around the park. Partner 1 farmer carried sandbags, while Partner 2 ran to swing and back. Flapjack.
Finished at the amphitheatre. Next, wall sit, 1 – 4 Merkin – Arm raise combo, finished 10 -40.
Stroll around the park again, this time, one sandbag, alternate between shoulder carry and front carry. Finished at the amphitheatre.
Two additional sandbag carries around the amphitheatre, first partner one bear crawl while other partner bag carry. Second partner one lunge walk while other partner bag carry.
We finished with a cool down lap around the parking lot.
I was ready for a nap afterwards.

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Five Card Draw

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WARMUP: Abe Vigoda, alternating toe touch, Downward dog, Honeymooner, pigeon stretch,
THE THANG: Five card draw on the football field. All 4 corners were used. Each corner focused on a specific body part: arms, cardio, core, legs. Each deck had an Ace & a Royal.

Ace-100 reps
Royal-25 reps
Number- + 10

A “mixed tape” of classic hip-hop & rock was thrown in because it is the !!
MARY: NA
ANNOUNCEMENTS: This Saturday’s Adopt-a Highway trash pickup. Next Saturday’s Tortoise & the Hare event.
COT: Prayers for ‘s family, mental health, admins, teachers & students returning to school.

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Acceleration by Association

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WARMUP: Yes, these are important

THE THANG: Stolen from Old Bay: https://f3thefort.com/2024/02/02/countdown-from-50-bear-crawls/
Although I think Big Boys are dumb, so we did flutters instead

Start on west side behind Lowes: 50 Merkins
Run (with short bear crawl) to east side – 45 squats
Run (with short bear crawl) back to west side – 40 LBCs
East side – 35 CCDs
West side – 30 Lunges
East side – 25 big boy sit-ups flutters
West side – 20 wide-arm merkins
East side – 15 bomb jacks
West side – 10 American Hammers
East side – 5 burpees

MARY: not really. We did do some mobility work at the Tesla Chargers.

NMM: Listen, the crew that showed up today outclassed me by miles on many levels. It was an honor to lead. I hope that by continuing to associate with men like these PAX, I can become a better version of myself. Keep posting!

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Don’t let the old man in

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WARMUP: static and dynamic stretching
THE THANG: mosey to back parking lot 10/15/20 merkin/squats/abs 3 sets
Mosey to back of school wall sits while pax moves across the line with lunge walk and broad jumps
11s jump squats and shoulder taps
Dips, incline merkins
MARY:
ANNOUNCEMENTS: bethel men’s shelter needs help this Thursday.
Stuff the bus Saturday.
COT: around the pax for prayer request

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Cindy at the Ballroom

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WARMUP:
Mosey to track
SSH, windmill, inch worm merkins, squats, stretching
THE THANG:

Mosey to back side of track where the Cindy’s live
Rd 1
Curls
Bent over rows
Partner 1 run / 2 farmer carries
Flip flop

Rd 2
OH press
Tricep extensions
Run / farmer carry

Rd 3
Same as rd 1 add dead lift

Rd 4
Same as 2 add chest press

Rd 5 same as 3 add heal raises

Rd 6 same as 4

Mosey back to COT
MARY:
ANNOUNCEMENTS:
COT:

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The Greatest Workout of All Time? Yes.

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WARMUP: Probably. No one remembers.
THE THANG: A few rounds of 11s, 7s, and other nonsense.
The REAL nonsense, though, came in the form of setting things right in the naming department. Sadly, in only 45 minutes, I couldn’t get to everyone, but I will tell you the ones I DID get to…
– is now Kerrigan
– is now Insertion Point
– is now Father Time
– is now Mama’s Boy
– is now French Tip
– is now Tickle Me Ebenezer
– is now Agent My Pleasure
– is now Dumpster Juice
– is now Dumpster Juice II: The Revenge of Dumpster Juice
– is now Stateline Vapes
– is now Gender Confusion
– is now Backward Flush/Dude Wipes
– is now Dementia
– is now Halfway
– is now White Boots, and
– is now Twin Peaks

For more on WHY these Pax got new names, you’ll have to ask them, because I only vaguely remember…

This is why you shouldn’t miss when YHC is the Q. NOTHING but good times.

MARY: No chicks
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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