Tag: Boogie Down

Running late

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WARMUP: cakeboss handles the disclaimer and started mosey to a Q that was coming in hot
THE THANG: keepin it simple and making sure good form was achieved. Flat ground work, over to the hill, followed by work on some steps. We finished with a bit of Broga.
MARY:
ANNOUNCEMENTS: skeet shooting, blood drive, bbq tasting and golf tournament, all stuff in the weekly newsletter
COT: praise for travel and kids- the difficult stuff they deal with (social media, etc..)8

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Loopy Loops

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WARMUP: SSH, IW, squats, Rebel merkin, MNC
THE THANG: 3 stations were established with 3 exercises at each station all 15 reps.
1st station – Lot next to Loom at the short wall
Exercise Dips, Derkins, Step-ups

2nd Station – Church of God parking lot
Exercise – WAM, Squats, Monkey Humpers

3rd Station – Top of Hill parking Lot
Exercise – CDD, Flutters, Merkins

Circle back to the first station and repeat. The loop was .5 miles. We all got 3 laps in and ended back at station 1 for a shoulder burn. Exercises in cadence.
25 MNC
25 OH Claps
15 CDD
10 Diamond Merkins.

Back to COT for Mary
MARY: Flutters, LBC with Feet at 6”, American Hammer.
ANNOUNCEMENTS: several announcements with events coming up. Make sure to look at the newsletter.
COT: lifted up prayers for healing, illness, family and marriages.

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Just What the Doctor Ordered

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WARMUP: Short mosey to side lot for COP
THE THANG:
COP:
SSH x 20, merkin x 10, windmill x 15, downward/upward dog x 2, squat x 20, large arm circles x 20, small arm circles x 20. burpees x 7

Line up in groups of 3:
40 yd sprints with short recovery (5 reps) (take a 10 ct)

Mosey to the artificial turf for Jack Web (1:4 ratio, 10 reps). This was planned for only 7 reps, but Bowser and Ironclade pushed us to do 10. Well done, young men!

Mosey to the school building for several sets of people’s chair, wheelbarrows, lungewalk, crabwalk, and bearcrawl.

10 monkey humpers prompted by Uhaul who was rucking past the pax.

‘Secret Service detal’: around Uhaul for a bit as the pax moseyed back to the large parking lot for Mary.

MARY:
Freddie Mercury x 10, Boat and Canoe x 5, LBC x 20, Superman x 2, Body destroyer to close it out.

ANNOUNCEMENTS:
F3 Charity Shoot to benefit Ft. Mill Care Center on Nov 11
Bourbon tasting to benefit Ft. Mill Schools on Nov 18
Please sign up if you plan to attend so organizers get a head count. Thanks to Change Order and Cyclops for their leadership and commitment to 3rd F.

COT:
Following a really crappy day at work, and a sleepless night because of it, today’s Q could not have come at a better time.
It was already scheduled several weeks ago, but perhaps a higher power was at work here, knowing that today was the day I really needed it. I knew I would feel better after some physcial exercise, but the pax who provided me with a laugh or kind word really put me back in the right frame of mind. At the close of COT, I felt 100% better. Thank you, men!

We had a great group today and the mumble chatter and jokes made for a really fun workout. It was a pleasure to lead the group as always, and I’m truly thankful for the pax of F3. I gotta give a shoutout to our juniors, Ironclad and Bowser, who are regulars at our Saturday workouts and are developing a really good habit for life. Keep up the good work, guys!

Prayers for the F3 Pax affected by the deaths or illnesses of mothers and grandmothers (Bassomatic, Boogie Down, Uhaul).

Prayers for my friend Joe with cancer and the continued recovery of my co-worker Justin (Covid). Traveling mercies for the several HS band students on the road this wknd for competitions.

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Just What The Doctor Ordered

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WARMUP: Short mosey to side lot for COP
THE THANG:
COP:
SSH x 20, merkin x 10, windmill x 15, downward/upward dog x 2, squat x 20, large arm circles x 20, small arm circles x 20. burpees x 7

Line up in groups of 3:
40 yd sprints with short recovery (5 reps) (take a 10 ct)

Mosey to the artificial turf for Jack Web (1:4 ratio, 10 reps). This was planned for only 7 reps, but Bowser and Ironclade pushed us to do 10. Well done, young men!

Mosey to the school building for several sets of people’s chair, wheelbarrows, lungewalk, crabwalk, and bearcrawl.

10 monkey humpers prompted by Uhaul who was rucking past the pax.

‘Secret Service detal’: around Uhaul for a bit as the pax moseyed back to the large parking lot for Mary.

MARY:
Freddie Mercury x 10, Boat and Canoe x 5, LBC x 20, Superman x 2, Body destroyer to close it out.

ANNOUNCEMENTS:
F3 Charity Shoot to benefit Ft. Mill Care Center on Nov 11
Bourbon tasting to benefit Ft. Mill Schools on Nov 18
Please sign up if you plan to attend so organizers get a head count. Thanks to Change Order and Cyclops for their leadership and commitment to 3rd F.

COT:
Following a really crappy day at work, and a sleepless night because of it, today’s Q could not have come at a better time.
It was already scheduled several weeks ago, but perhaps a higher power was at work here, knowing that today was the day I really needed it. I knew I would feel better after some physcial exercise, but the pax who provided me with a laugh or kind word really put me back in the right frame of mind. At the close of COT, I felt 100% better. Thank you, men!

We had a great group today and the mumble chatter and jokes made for a really fun workout. It was a pleasure to lead the group as always, and I’m truly thankful for the pax of F3. I gotta give a shoutout to our juniors, Ironclad and Bowser, who are regulars at our Saturday workouts and are developing a really good habit for life. Keep up the good work, guys!

Prayers for the F3 Pax affected by the deaths or illnesses of mothers and grandmothers (Bassomatic, Boogie Down, Uhaul).

Prayers for my friend Joe with cancer and the continued recovery of my co-worker Justin (Covid). Traveling mercies for the several HS band students on the road this wknd for competitions.

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Run to Fail

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WARMUP: SSH, cherry pickers, Moroccan NCs, merkins, Down dog, plank, honeymooners
THE THANG:

Partner Work – round 1 – Lap between each set
– 100 Merkins
– 150 Squats
– 200 Flutters

Round 2
– 100 Overhead Claps
– 150 Monkey Humpers
– 200 SSH

Round 3
– 100 Calf Raises
– 150 Carolina Dry Docks
– 200 LBCs

Finished up w 2 minutes of 6 count Burpees.

COT:

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Homo Sapien does NOT melt in rain, drizzle or from a wet arse

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Do you ever ride a high from a funny, proud or specific moment of the day?

It rained right before my bell Q started today. 2nd warm-up exercise was LBCs. Holy cow! that was the funniest moment I have seen in years, 7 grown men “chattering” about sitting in a puddle, you would think they were just dropped into a grave full of snakes. Still on a high. If you see me randomly laughing at a workout over the next week, you know the vision I am thinking about.

Any whoooo …

warm up, stuff like:
imperial walker, LBC, hillbilly walker, shoulder tap, LS squat, dying cockroach (there it goes again), morrocan NC, plank stretch

then we lifted stuff up and put it down:
curls, BO rows, chest press (standing and on 6), flutter with bell high (yup once again), goblet squat, around the world, tricep extentions, each arm dead lifts, good morning, side lunge, plank row

In between we did bootcampish stuff: burpees, flying squirrels, merkins, carolina DD, mahktar N’diayes, kneetar n’diayes (some did this) , bombjacks, jump squats, BB sits

wrapped it up with Assassin suicides with the bell
merkins, tricep extensions, curls
and goblet, chest press, around t world

Looks like we made it,

Barry Manilow

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Live, Laugh, Love

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WARMUP:

“A day without laughter is a day wasted.” Charlie Chaplin

15 (4 count) Imperial Walkers
15(4 count) Imperial Walkers
Side Shuttle Hops (Jog around the outer circle until everyone has gone around)
Moroccan Night Clubs (side-step-shuffle around the outer circle until everyone has gone around)
Cherry Pickers (Big Skips around the outer circle until everyone has gone around)
Big Arm Swings (Mosey Backwards around the outer circle until everyone has gone around)

5 ants rented an apartment with another 5 ants, Now they’re tenants

On your sixes stretches
Feet together
Feet apart -Right Leg
Feet Apart – Left Leg
Butterfly Stretch

Someone just called my phone, sneezed and then hung up
I’m getting sick and tired of these cold calls

Mosey to the courts

THE THANG:

One runs a lap around the lower lot while the other is doing PT

Get a Partner If 3 in a group
200 Step-Ups 300 Step-Ups
100 Erkins 150 Erkins
125 Squats 200 Squats
50 Derkins 75 Derkins
100 Calf Raises 150 Calf Raises

ended up being 1.8 miles of running

“I have not seen anyone dying of laughter, but I know millions who are dying because they are not laughing.”

Proverbs 17:22 A cheerful heart is good medicine, but a broken spirit saps a person’s strength

MARY:

ANNOUNCEMENTS:

COT: Announcements, Prayers & Praises, Sprocket closed us out in prayer

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Cold + mumblechatter (whiners) = SlowBurn

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The cold and the complaining was out in full force this morning. Great effort by … most

The first thing I did when I got home was was my sweatshirt, with my Weinke, so you get the cliff notes …

Warm-up:
The pattern was 1. exercise on your feet 2. exercise on your 6 3. exercise on your feet 4. exercise in the plank position 5. rinse/repeat

We did stuff like: imperial walker, hillbilly walker, Travolta, shoulder tap, SSH, LBC, Mahktar N’Diaye, squats, sumo squats, Morrocan NC, OH Claps. Stuff like that. Mostly in dozens.

Then onto the those exercises that were rejected by the nation’s Exicon
Patrick Swayze: Karaoke L, Karaoke R, Power Skip, NUR with arms out
Jonah Hill: 3 broad jumps, 3 merkins, 7x
Matt Foley: 1 animated squat, 4 dying cockroach, 2-8, 3-12, 4-16, 5-20

Then a round of Assassin suicides, squats, imp walkers, OH claps, or something like that, super easy

Over to 4 corners where some actual did the work and some walked from corner to corner chit chatting
15 BB Sits, 15 Jump squats, 15 bombjacks, 15 merkins, 5 flying squirrels in the middle

To the wall for a sit and 2 burpees from each end, rinse/repeat

Back for 2 rounds of Assassin merkins
LBCs, HELLO DOLLY!, BB Sits
Donkey kicks, shoulder taps, mountain climbers

SlowBurn was my first AO I attended, SlowBurn was my first site Q, and has always been a great Friday workout. Thanks Weezer for the lead.

Looks like we made it,

Barry Manilow

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Not just crazy 8s….

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WARMUP: ring of fire, plus 75 calf raises to celebrate Sammy Hagars 75th birthday

THE THANG:
The men enjoyed the soundtrack to my fav Halloween movie, Maximum Overdrive. (Filmed in and around Wilmington).

That meant 45 mins of AC DC. (Solid!)

Ludicrous 8s
8 each of:
Am hammer
Squat
Hello Dolly
Bomb Jack
Merkin
Lbc
Hillbilly
Big boi

Run figure 8 to ends of track

8 rounds

11s on the hill
Shoulder taps/squats

MARY: no time for Mary. We were hustling.
ANNOUNCEMENTS:
COT:

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moderateish at footloose

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WARMUP: mosey, SSH, low slow squats, merkins
THE THANG: played Charge (everyone’s a winner). We went over 1.75miles more burpees than desired and put in work.
MARY: plank Jack’s, burpees,
ANNOUNCEMENTS:
COT: prayers for marriages and fighting the selfish desires to focus on my agenda rather than helping others.

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