Tag: Bounty Hunter

Running backwards

Leave a comment

WARMUP: layout the route backwards that what we done before
THE THANG: run to the schools, then Nims Valley, the back side of White Grove. Some ran 4.5, some ran over 5mi.
ANNOUNCEMENTS: Bethel, Shooting, Foundraisers
COT:prayers and prayces for families, specially kids.

TClap |
0

Back to the Roots

Leave a comment

YHC wanted to take Seabiscuit back to its roots and hit a speed workout. So we hit the road and went toward the track at Forest Creek Middle. Much to our delight the gate was unlocked and no inseams were torn.

WARMUP: Brief mosey down the hill of Dominion Ridge to the gate, one east lap around the track.
THE THANG: 8×2 Minutes of 80% effort , 2 minutes recovery pace
At the 35 minute mark we hit the road back up the hill toward COT
MARY: 20 Flutters IC, 10 Gas Pumpers IC
ANNOUNCEMENTS: TRASH PICKUP this Saturday. Meet at Peach Stand at 0745. 2 hours max.
COT: Prayers for UHauls family, sickness abounding in extended relatives.

TClap |
0

Begin with the end in mind

Leave a comment

WARMUP:
Goofballs at variable cadence
Low slow squat
merkins
GTFO – we have work to do

THE THANG:
sprint up the big hill

Mozey on the trail to Harris Street Park w/pain stations:
20 high knees
20 flutters
20 diamond merkins
20 overhead claps
20 jump squats
20 bomb jacks
Some would call this trail “off road” including YHC, but there were some other, wronger opinions expressed by some in the group

at Harris Street Park
Basketball court:
Burpee broad jumps down and back

Benches:
10 each leg Bulgarian split squats
20 dips

Swings:
10 derkins
10 pullups

Rinse, repeat, and roll back up the trail of pain to COT…
…But wait, we made one last stop at the big hill.

Today’s lesson is: begin with the end in mind. We began with hill sprints, and ended with hill sprints to drive the lesson home.

The end of the workout when you are tired is where the real growth happens. We got some today.

TClap |
0

Tabata Combos

Leave a comment

WARMUP: Moseyed out of the parking lot towards the hill behind the school. As we moseyed down the hill to the pull-up bar area we performed buttkickers, high knees, and karaoke x 2. Once we arrived at the pull-up bar area we performed Windmills x7, Tappy Taps x 10, MNC x 12, and SSH x 21 all in cadence.
THE THANG: Tabata format wo, 30 sec of exercise followed by 10 sec of rest. A round included 3 different exercises. Complete 2 sets of each exercise and then move to the next one. Once 2 sets of the 3rd exercise is completed run through the 3 exercises again but only 1 set of each. Target is 4 1/2 minutes of exercise with 1 1/2 minutes of rest per round.

1st Tabata Rnd:
Mountain Climbers ( 1 rep each leg ) into a Merkin Alt. Single Leg V-Up ( 1 rep each side ) into a Full V-Up
Alt. Side Lunges ( 1 rep each side ) into a Ski Squat Jump ( legs are close together )

In between Tabata rounds we strolled over to the pull-up bars.
1st pull-up bar routine: 5 reps of 1/2 pull ups ( only completing half the rep pulling up ), followed by 5 reps of 1/2 pull ups ( only completing half the rep coming down from apex ), followed by 5 full pull ups. Completed 2 rounds.

2nd Tabata Rnd:
Inch Worm Merkins
Alt. Freddy Ms into a full body crunch ( keep legs at 6 inches, complete Freddy M on each side and when body is fully extended go into a full body crunch bringing knees to chest and trying to touch your toes )
Alt. Backward Lunges into a Jump Squat

2nd Pull up bar routine: Pax that were waiting their turn gave the Pax on the bars 10 counts. PAX on the bars had to hold 3 different positions for a 10 count. 1st hold was chin above bar for a 10 count, 2nd hold was half way down for a 10 count, and 3rd hold was a dead hang. Completed 2 rounds.

3rd Tabata Rnd:
Apollo Onos x 3 into a Single Leg Burpee ( the Apollo’s are on a 3 count so you switch legs for the single leg burpees )
Broad Jump to Burpee followed by 2 SSH moving backwards ( gets you back to starting position from the broad jump )
Ski Abs ( 1 rep each side ) into a Plank Jack

Ran out of time so the fellas missed the final pull up bar round. Moseyed back to COT.

MARY: None needed
ANNOUNCEMENTS: Bethel Men’s Shelter on 8/4, CSAUP- The Final Countdown
COT: Lifted up marriages, health, and safe travels for traveling PAX.

TClap |
0

Over the Hill

Leave a comment

WARMUP:
Mosey to parking lot at Millstone Park.
25 SSH IC
10 Windmills IC
15 TT IC
15 LSS IC
15 MNC IC

Mosey to parking lot at Watson/Williamson.

THE THANG:
4 corners for the birthday boy consisting of
40 merkins
40 LBC
40 Squats
40 Flutters

Transportation changed each round from bear crawl, to lunges, to running.

We made it through 3 rounds, but the air was thick and the pavement was unkind.

Mosey to the church at bottom of hill and began a DORA.
PAX to complete 40 burpees while partner ran back up to the stop sign and back.
This was followed by 40 Imperial Squat Walkers.

Mosey back to COT.

MARY:
Freddie Mercury IC
Flutters IC
Superman IC

ANNOUNCEMENTS:
Rock Hill CSAUP this weekend

COT:
PAX shared what they’re thankful for and lifted up a few prayers and praises.

TClap |
0

WEP full circle.

Leave a comment

WARMUP: 15 SSH and 5 windmills while waiting on NASA.
THE THANG: Mosey over to the WEP loop. 20 squats in the first corner. Then 5 pull-ups at the playground. 20 flutter kicks at the 2nd corner. 10 merkins at the top of the hill corner. 15 monkey jumpers at the bandshell. As many laps as possible.
MARY: none.
ANNOUNCEMENTS: bethel mens shelter tonight. Blood drive.
COT: spud took us out with a beautiful prayer. Very thankful for my last Q here. And overall thankful for the men of F3 the Fort for making me the person I am today.

TClap |
0