Coaches bring out the best

2024-04-25Leave a comment

QIC: CakeBoss
When: 04/25/2024
Pax: Anchorman, Assassin, Barkley, Bass-o-matic, Boogie Nights, Cakeboss, Cohiba, ditch witch, Escargot, Farmers Only, fresh prince, JWOW, RollOff, Twister, Warning Track
Posted In: the coachs box

WARMUP: COP with some SSHs squats merkins, hilly billys and LBCs
THE THANG:
Mosey to FB stadium for pain station 1
Mosey to FM HS sign past tennis courts for pain station 2
Mosey to back of HS bus drop for pain station 3
Mosey to old river view bus drop for pain station 4
Mosey to front of riverview for pain station 5
Mosey to COT
MARY: n/a
ANNOUNCEMENTS:
Cannoli Run
Rock Hill 10yr convergence
Yeager

COT:
Spoke on Q1.10 Prayer
Each pain station had a topic
1) faith: belief in something bigger than self
2) What /What
WHAT will happen when I die?
WHAT does that mean about the way I should live?
3) be prepared for the next thing by communication with Sky Q
4) TAPs: if we say thoughts and prayers we better believe it or else it’s just works
5) Examples of when Sky Q showed up and was an answered prayer

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Armory 15APR2024 – Mog Mile

2024-04-24Leave a comment

QIC: darkhelmet
When: 04/15/2024
Pax: 3D, Barkley, Bonsai, Boogie Down, Boogie Nights, Crystal Lake, darkhelmet, F3DaVinci, Farmers Only, Joe Lyons (F3 Long Duck), JWOW, Mark Nestel, Maximus, Punch List, Rebound, RollOff, Shady, Shower Curtain, Sprocket, Tinsel, Trucker, Wickets, Wooden Leg
Posted In: The Armory

WARMUP: Not really. We lived.

THE THANG: Mogadishu Mile
– 4 Rounds for Time
– 19 Kettlebell Ground-to-Overheads (53/35 lb)
– 19 Kettlebell Front Squats (53/35 lb)
– 19 Kettlebell Push-Ups (each hand)
– 400-meter Kettlebell Run

– If you lose physical contact with your Kettlebell, you must start that round over.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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AKA 2024 at the Colosseum

2024-04-23Leave a comment

QIC: Sasquatch
When: 04/23/2024
Pax: Barkley, Boogie Nights, Cakeboss, Cohiba, Crystal Lake, Escargot, Funhouse, Hash brown, Joe Lyons (F3 Long Duck), JWOW, Olaf, Sasquatch, Spectre, Straight Up, SugarBug, Uga
Posted In: colosseum

WARMUP: mosey, dynamic warm-up including high knees, butt kicks, lunges, side lunges, etc
dynamic planks and upwarddownward dogs
THE THANG: groups of 4 and 5
station 1: bulgarian L 30″, bulgarian R 30″, 30″ rest
station 2: RDL L (with weight) 30″, RDL R (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
station 1: side shuffle through pillars about 50 yards total
station 2: farmer’s carry weights (until shufflers done shuffling)
station 3: burpee broad jump (until shufflers done shuffling)
2 rounds
station 1: step-up L (with weight) 30″, step-up R (with weight) 30″, 30″ rest
station 2: front squats (with weight) 30″, double leg RDLs (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
MARY: yes – Q’d by ~5 pax
ANNOUNCEMENTS: RH 10 year coming up
COT: Prayers for those affected by storm in RH.

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Unexpected

2024-04-20Leave a comment

QIC: Farmers Only
When: 04/16/2024
Pax: Anchorman, Band Camp, Bass-o-matic, Battle Bot, Boogie Nights, Cohiba, Cubbie, Cyclops, darkhelmet, Farmers Only, Fogerty, Maximus, oldbay, Peach Stand, Pusher, Rebel, Rebound, Sasquatch, Shady, skipper, Slash, Sofrito, SouptoNuts, Spectre, SugarBug, Tiller, Triple Lindy, Warning Track, Wooden Leg
Posted In: Block Party

WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out

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Ass Kickin’ Suicides

2024-04-08Leave a comment

QIC: Crystal Lake
When: 04/01/2024
Pax: Band Camp, Barkley, Boogie Nights, Conundrum, Crystal Lake, Cyclops, Esso, F3DaVinci, Joe Lyons (F3 Long Duck), Sasquatch, Senator Tressel, Shower Curtain, Spectre, SugarBug, Wooden Leg
Posted In: The Armory

WARMUP:
windmill
Imperial walkers
Hillbilly walkers
Cherry picker
Moroccan nightclub

Mosey w/out bell
20 merkins on curb in cadence, mosey
THE THANG:
Lunge walk to front of church
Count off by 4, set up for suicides

Board 1
10 man makers, run
15 goblet squats, run
20 lawn mower pulls – 10 each arm, run
25 American hammers – single count

Board 2
10 curls, run
15 low slow squats, run
20 halos, run
25 big boys, run

Board 3
10 upright rows, run
15 figure 8’s, run
20 overhead press – 10 each arm
25 lbc, run

Board 4
10 snatches, run
15 kettle bell swings, run
20 lunges – 10 each leg, run
25 box cutters, run

MARY:
ANNOUNCEMENTS:
COT:

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Redneck Tinder

2024-04-08Leave a comment

QIC: Farmers Only
When: 03/26/2024
Pax: Barkley, Boogie Nights, darkhelmet, Escargot, Farmers Only, Joe Lyons (F3 Long Duck), Maximus, Rebound, RollOff, Straight Up, Tesh, Wooden Leg
Posted In: colosseum

WARMUP: yep
THE THANG: hill work. Indian lunge. Zipper pushup drill. Burpee broad jumps, more push ups and bear crawl. Dora with more lunges and push up variations. Rotating wall sits and planks with burpees. Overhead claps for several minutes.
ANNOUNCEMENTS: see newsletter
COT: self gratitude.

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Tabata plus burpee workout

2024-03-18Leave a comment

QIC: Cubbie
When: 2024-03-18
Pax: Boogie Nights, Conundrum, Cubbie, Farmers Only, Jeremy Antall15, Joe Lyons (F3 Long Duck), Rebound, Shower Curtain, Slash, SugarBug, Wooden Leg
Posted In: The Armory

WARMUP:
SSH
Windmill
Low slow Squat
Moroccan night clubs

THE THANG:
Repeat of a November Kettlebell Tabata workout with a twist. At start of the rest period, bang out a burpee. Rotate around all areas and exercises, and start back at 1.

Workout is meant to evenly work all major muscle groups: back, abs, arms, chest, legs,

MARY:
Area 1:
– Swings
– Curls
– Flutters (Bell high)
– Deadlift
– Shoulder Press

Area 2:
– Turkish Getups
– Goblet Squats
– Triceps
– American Hammers
– Renegade Rows (in plank)

Area 3:
– Deck Squats
– Bentover Rows
– Calf Raises
– Side Lunges
– Chest Press on 6

ANNOUNCEMENTS: Newsletter

COT: Say something you are thankful for.

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That Veronica Vaughn

2024-03-14Leave a comment

QIC: Warning Track
When: 2024-03-12
Pax: Barkley, Boogie Nights, Crystal Lake, darkhelmet, Escargot, Farmers Only, Full House, Gears, Rebound, RollOff, Warning Track, Whoops, Wooden Leg
Posted In: colosseum

Warmup:
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW X 10 (IC)
Broga

The Thang:
Billy Madison Goes Back to School

Mosey to bus parking lot
Run down and back and perform 1 exercise of 12 reps
This concludes 1st grade
So and so forth until 12th grade is complete

Grades:

MNCs
Calf Raises
LBCs
Merkins
Squats
Flutters
Shoulder Taps
Lunges
Dolly
Burpees
Good Mornings
Big Boys
American Hammers

936 total exercise reps
1+ miles of running

Mary: Finished with a couple minutes of Mary and Dark Helmet demanding excellence in cadence counting, much to the crowds displeasure.

Announcements: We announced some things.

COT: There was a circle and trust in and around it.

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That Veronica Vaughn

2024-03-14Leave a comment

QIC: Warning Track
When: 2024-03-12
Pax: Barkley, Boogie Nights, Crystal Lake, darkhelmet, Escargot, Farmers Only, Full House, Gears, Rebound, RollOff, Warning Track, Whoops, Wooden Leg
Posted In: colosseum

Warmup:
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW X 10 (IC)
Broga

The Thang:
Billy Madison Goes Back to School

Mosey to bus parking lot
Run down and back and perform 1 exercise of 12 reps
This concludes 1st grade
So and so forth until 12th grade is complete

Grades:

MNCs
Calf Raises
LBCs
Merkins
Squats
Flutters
Shoulder Taps
Lunges
Dolly
Burpees
Good Mornings
Big Boys
American Hammers

936 total exercise reps
1+ miles of running

Mary: Finished with a couple minutes of Mary and Dark Helmet demanding excellence in cadence counting, much to the crowds displeasure.

Announcements: We announced some things.

COT: There was a circle and trust in and around it.

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4-corners

2024-03-08Leave a comment

QIC: Barkley
When: 2024-03-08
Pax: Barkley, Boogie Nights, Conundrum, Crystal Lake, Farmers Only, fishstix, Half Shell, Joe Lyons (F3 Long Duck), Olaf, Rebound, RollOff, slapshot, Slow Jams, SouptoNuts, Sprocket
Posted In: The Stockade

*WARMUP:* SSH, Big Boys, Windmills

*THE THANG:* 3 Round Run to CVS, 10-20-30 count exercise at each corner, back to COT for 3 burpees after each round. 3 Round Run around Harris Teeter parking lot 10-20-30 count exercise at each corner, back to COT for 3 burpees after each round, Finished with one more round to CVS then an Airborne special to close it out at COT

Prayer or praise from everyone

Olaf took us out in prayer

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F3 The Fort

Tag: Boogie Nights

Coaches bring out the best

Armory 15APR2024 – Mog Mile

AKA 2024 at the Colosseum

Unexpected

Ass Kickin’ Suicides

Redneck Tinder

Tabata plus burpee workout

That Veronica Vaughn

That Veronica Vaughn

4-corners