Tag: Boogie Down

Dancing in the Street

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WARMUP: Dynamic mosey around downtown stopping and doing some squats, Merkins and other stuff
THE THANG:
Monroe White street is the saddleback of the Fort. Making our way for Tom hall street to top of hill is .6mi, performing the following at each corner
10 Merkins -100
20 LBCs -200
30 Squats -300
10 stops and so we got some work in with 1.8mi
MARY: n/a
ANNOUNCEMENTS: read newsletter
COT: prayers and praises from all the PAX

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Rock work and triple check

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Warm up:
15 SSH
10 Windmills
15 Hillbilly walkers
On your six
10 Freddy mercuries
10 crab cakes
10 Marakin night clubs

Rock work: (grab rocks and mosey to field or parking lot)
With each rep run halfway or full across the field
10 squats
10 squats, curls
10 squats, curls, overhead press
10 squats, curls, overhead press, tricep extension
Then take one exercise away each rep

Triple Check:
One person does wall sit
One person does fludders, lbc, merkins, squats
One person does suicides and back to cones
Rotate

Fort Mill care center needs volunteers for weekends of Fourth of July.
F3 Dads camp

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Yard Work Completed!

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WARMUP: SSH, Imperial Walker, Merkins, Rebel Merkins, Cherry Pickers, Stretching, M Nightclubs, Low slow squat.
THE THANG: Hill work (5’s) Squats and Burpees. Followed by Bear crawl with Merkins up the hill!  Mosey over to the benches on the bus line with a mini DORA completed. ( 50 Derkins, Dips, and Squats) 10 reps each partner while other partner planked.  Mosey down to Football field for some 100 yard work stopping at every 10 yd line for a mix of exercises.  Back to COT w 2 mins to spare.
ANNOUNCEMENTS:  CSAUP discussion
COT; Wrapped up w prayers, graduation for kids, time-away from kids and remembering how much our kids and family mean to each of us.
Nice work!

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You should be dancing, yeah

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WARMUP:
Mosey to the running tracks
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey on the Running track
Mosey to Second basketball court, lungewalk back
Mosey to Second basketball court, Toy Soldier walk back
Sprint to the second basketball court, lungewalk back.

Mosey to the parking lot to one of the four pain stations, mosey/brisk walk between them after completing listed exercises. Rinse and Repeat.

Pain station # 1:
25 Mountain Climbers
25 Plank Jacks
25 Squats

Pain station # 2:
25 Merkins
20 Lunges
25 SSH

Pain station # 3:
25 Calf raises
50 Skipping without rope
50 LBCs

Pain station # 4:
15 Freddie Mercury

MARY:
(PAX Choice)

Flutter Kicks
American Hammers
Freddie Mercury
Gas Pumpers
Carolina Dry Dock

ANNOUNCEMENTS
COT

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Tour of The Mill

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WARMUP: Big Lap, COP: SSH X 20
10 count: Imperial Walkers, windmill, squat, merkins, lunge/reverse lunge, shoulder taps, Low Slow squats, mountain climbers, SSHX20, 5 OYO Burpees
THE THANG: Classic pearls on a string. Sequence of exercises: Merkins, Squats, PlankJacks, Lunge, SSH. Count sequence: 10, 9, 8, etc. Run stops: Church of Christ, Loom, Hobos, Animal Hospital, another church, Town Hall, 3rd church, even another church, you get the idea.
MARY: Don’t compare yourself to others.
ANNOUNCEMENTS: Newsletter
COT: Prayers for children. Wisdom, understanding and peace.

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The Slo-burn climbed a ladder or two

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14 Pax accelerated into the weekend with a workout plan that offered Jacob’s Ladder, 5 of Diamonds, and a Ladder that offered burpees, Donkey Kicks, BigBoys, BombJax, and Squats.

We began the beatdown with a slow mosey that would keep the group close together and offered up some mumble chatter on the lack of ground covered with this small lap.

The group circled up for some warm-up :

SSH, Squats, Merkins, Cherry Pickers, Moroccan Night Clubs, and some stretching.  The group quickly transitioned into two rounds of a 1-minute HIIT – 10X Merks, 10XSquats, and 10x LBCs.

After the warm-up  – we partnered up with Jacobs ladder using partner merkins and partner big boys. Each rep was completed simultaneously by each partner w a hand slap for accountability.  Partner Merkins with a mosey to another side of the parking lot for the Big Boys.

Once completed, we transitioned into a modified 7 of Diamonds, ( 5 reps was the factor)  -four corners were the destination.  ( 5, 10, 15, 20 ) Round 1 – 5 Bobby Hurleys at each corner. Round two offered 10 Merks at each corner, round three offered 15 squats at each corner.  We kept the group together by adding cadence w volunteer (voluntold) random pax leading the count.  The mode of transportation was greeted w some groans from the group.  Mosey, bear-crawl, NUR, and modified lunges took us between the 4 corners.  The Pax finished the round with Flounder taking control and offering a modified version to keep the Pax guessing…..

As time was quickly passing, the men moseyed down a slight incline to be greeted with the uphill ladder as the final round.  The ladder contained 9 squats at the bottom rung, followed by 5 burpees, 6 Donkey Kicks, 7 Big Boys, and 8 Bomb Jax.

We headed back to COT for a 5 min round of Mary to close out the day.  Shout out to Change Order for breaking out the Boat/Canoe which was greeted by a time check request and more mumble chatter (or groaning)

Prayers were offered for upcoming Graduation, travels, marriages, surgeries, and overall blessing for the group.

Nice work!!

 

 

 

 

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Grounded at The Ballroom

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School was in session and we were grounded.

10 PAX rolled in, we disclaimed and formed up in 2 lines for an Indian Run with little direction, only a destination. Get there. And so we got there.

Warm ups consisting of Imperial Walkers, Lunges and Merkins

Mosey down to the lighted road by the new “structure” no one can explain:
10 Carolina Dry Docks
Bear Crawl to the “end”
Lunge walk back

20 Dips
Crab Walk to the “end”
Crawl Bear back

Go back to the top of the road
10 Mountain Climbers
Run 1/2 way
10 Mountain Climbers
Run the rest
20 Flutters
NUR 1/2 way
20 Flutters
NUR the rest

The longest 5 minute plank with a 3 burpee penalty if you break the plank. The challenge here is that when you call this with this crowd, they’ll end up doing whatever they want anyways so it truly is, just a suggestion.

Run the “9” which is down the road, encircling the parking lot, making a 9.
Upon completion, 5 Burpees, 25 LBCs, 50 SSH

Run 15 yards, 5 Merkins, run 15 yards, 10 Squats
Run 15 yards, 5 Merkins, run 15 yards, 10 Squats

5 MOM with different PAX calling counts.

Thank You TL
Maximus

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Lucky 7 at the Ballroom

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Seven strong hit the Ballroom this morning for some mid-summer fun.  Here is what they did:

The Thang:

Warm-up with arm circles, stretches, knee to chest pulls, toy soldiers, lunge twists, and downward/upward dog.  Mosey to the patio for COP:

COP (all in cadence):

SSH x 20, windmill x 15, merkin x 10, IW x 15, Squat x 20, MC x 15, LBC x 15, wide arm merkin x 15, Burpees OYO x 3

Mosey to the adjacent grassy patch

Bear crawl 15 yds, 15 merkins, mosey back to start

Crabwalk 15 yds, 15 dips, mosey back to start

Lunge walk 15 yds, 15 squats, mosey back to start

Rinse and Repeat.

Jack Webb (traditional) 1 – 7

Mosey to the front parking lot.  Side shuffle along the parking ling, run-up to next line, side shuffle back, run to up next line ……  4-5 lines.  Rinse/repeat back to the start.

Circle up for Mary (all in cadence)

Flutter x 15, pretzel crunch x 15,superman x 3 (25 sec hold), hello dolly x 15.  Finish up with the Body Destroyer.

COT

I am slowly getting back to Qing workouts after a long absence.  This was my second Q since March.  I really enjoyed today’s Q and it was great to see my old F3 friends who I’ve missed a lot this past year.  Also good to see  Dojo and Naked/Afraid again.  The three of us were together at Footloose not long ago.

I really took to F3 when I started about 9 years ago.  I loved the workouts from the get-go, and know I’m a better man through the various 2nd and 3rd F  activities I’ve been a part of since 2012.  I consider myself lucky that I can still do this,  and I don’t take it for granted.  My guess is that the 6 guys who joined me this morning also feel the same way.   We are truly a blessed and lucky bunch.

Prayers and praises:  Residents of the Miami, FL condo collapse, ST’s friend with cancer, mother with dementia, mother in law with illness.

 

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