Tag: Bread Maker

Golden Cindie Week 2

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WARMUP: Mosey to the main event. SSH, IW, Hillbilly, Down dog, Honeymooner, Runners stretch
THE THANG:
Partner work:
Partner A does the Amish Wobble (Lt Dan + Blockee) Partner B does a pumpkin rifle carry. @UGU3XR5RP griped the pumpkins were too light but the suggestion box was closed. Round 2 was Cindie hammer curls. Repeat both exercises.

Golf ball Dora (partner B does suitcase carries with baskets of golf balls)
100 tire step ups
200 Cindie squats
150 Golf ball shrugs (partner B jogs)
100 pumpkin tricep extensions

Mosey back to COT
10 Mike Tyson’s
10 Mountain climbers
10 Peter Parker’s
Alpine Climbers until time expired

MARY: Concrete canoe (partner big boys passing cindie back and forth)

@UGU3XR5RP did admit at the end that the workout was hard enough that long sleeves were not necessary

ANNOUNCEMENTS: Turkey drive next week. @U072Z2Z380L will provide more details in the days ahead. Freed to lead study after #C0653MWMA8K on Thursday. Thanksgiving convergence at the ranch. 6:30, @U06RH8NQ44A and YHC on Q

COT: Prayers for all our PAX who are healing from injury

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The Price of Freedom

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WARMUP:
BASIC TRAINING 🪖
Every soldier must prepare for the battles ahead.

  • Side Straddle Hops
  • Hillbilly Walkers
  • Imperial Walkers
  • Moroccan Night Clubs
  • Cherry Pickers

THE THANG:
STAGE 1: DEPLOYMENT 💪
The PAX deployed into action partnering up for 50 reps of each exercise, incorporating running between movements.

  • Sumo Deadlift High Pull
  • Blades of Steel
  • Clock Pendulum
  • Bus Driver
  • Bent Over Row
  • Carolina Dry Docks
  • Drop Zone

STAGE 2: THE BATTLEFIELD ⚔️
The battle intensified with a relentless core and upper-body assault.

  • Plank – 2 minutes
  • Back Widows – 20
  • Flutter Kicks – 20
  • Angle Grinders – 10
  • American Hammers – 20
  • Side Plank Dips – 20
  • Big Boys – 20

STAGE 3: JOURNEY HOME 🇺🇸
After surviving the battlefield, the PAX faced one final test on the road to freedom.

  • Bear Crawls
  • Lunges
  • Prison Break – All-out sprint to FREEDOM!

MARY:
ANNOUNCEMENTS: Bethel Men's Shelter tonight
COT:

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Movember to Remember

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Movember to Remember
November is Men’s Health Awareness Month. There is a movement out there called Movember that is pushing this, and it is all-encompassing – mental health and physical health.
WARMUP: We did not go far at all, starting right at COT where we circled up and did the following:

  • 20 SSH
  • 10 WM
  • 15 IW
  • 15 HW
  • 15 MNC
  • 15 Strawberry pickers

Then we slow moseyed approx 30-40yds and found a spot in the parking lot for the main event.
THE THANG:
Movember brings awareness to the three main things that put us men in the dirt – mental health/suicide, prostate cancer, and testicular cancer. Workout was themed for these things,

  1. Mental health, specifically suicide:
  1. Stats communicated to PAX before the work
  1. June is Mental Health Awareness Month
  2. Men account for ~80% of all suicides globally
  3. 4x the rate of women
  4. 60 men an hour, globally, commit suicide. Wow!
  5. 1 in 4 men have dealt with mental health issues
  6. 1 in 3 men won’t talk to others or seek help about their burdens or mental health concerns
  1. Exercise #1
  1. Partner up. Dora-cide. 1 runs out and back AYG (approx 40 yds out, 40 yds back), the other exercises.
  2. 60 burpees
  1. Exercise #2
  1. Another partner Dora-cide.
  2. 80 merkins, 160 LBCs, 240 LSS
  1. Prostate cancer:
  1. Stats communicated to PAX before the work:
  1. September is awareness month. Went by without much visibility at all, which needs to change. No blue bats at MLB games. Sad.
  2. ~334,000 new diagnoses per year in the US alone. That’s almost 1K per day!
  3. ~36,500 per year, US alone, perish from it.
  4. ~100 per day perish in the US alone!!
  5. It is THE #1 cancer killer for men, and is just as deadly as breast cancer is for women, but it does not get the visibility.
  1. Exercise
  1. Another partner Dora-cide
  2. Prep the pooper for inspection! LOL. Get those booties up in the air…..
  3. 100 monkey humpers
  4. 100 CDDs
  1. Testicular Cancer: SAVE THE CLACKERS!!!
  1. Stats communicated:
  1. April is awareness month. Betcha not many knew that. I did not.
  2. 9,800 – 10,000 new diagnoses per year, US alone
  3. Average age at diagnosis is 33, 15-44 is most common range.
  4. One of the most beatable cancers in men, IF diagnosed early.
  5. Only 2 deaths per day in the US.
  1. Exercise #1:
  1. OYO, no running
  2. 33 balls to the sky (aka peckers to the sky, aka glute bridges)
  3. Then hold the BTTS for 33 seconds
  1. Exercise #2:
  1. TUNNEL OF TESTES!!!
  2. Like tunnel of love, except instead of creating a tunnel on your hands and knees, PAX stand upright, spreading their legs wide, so their sacks are at the top of the tunnel.
  3. First pax at beginning of tunnel starts crawling through to the end, then stands up at the end; subsequent PAX repeat and the tunnel extends onward
  4. 3 rounds, approx 60-70yds total length.

One final stat discussed but not exercised to – approx 41% of men, globally, do NOT get enough exercise, and that sedentary lifestyle directly correlated to a myriad of health issues, both mental and physical. Movement is medicine. GET and STAY MOVING!!

Back to COT
MARY:
Had approx 2 mins. Did 20 flutters (4ct) and 7-8 6-ct burpees.
ANNOUNCEMENTS:
Alot going on. Read the newsletter, get involved. If something is your D2X (which was explained to the PAX) and it is not out there, put it out there, beat the drum, and get people behind it. FREED TO LEAD! That is how all of these community leadership opportunities we participate in all got started. Make it happen!
COT:
Alot lifted up. IYKYK.

NMM:
The stats were alarming, but two things really stand out to me. First, all three of the things we discussed above are not very visible in the various media avenues. I am aware of prostate cancer awareness, polyps (non-cancerous) were found in me in the past, so I am on the 5-yr plan for colonoscopies, but I never knew April was testicular cancer awareness month. Second, the 1 in 4 and 1 and 3 stats for men’s mental health noted above. We men tend to internalize alot, and those stats directly reflect that. It is literally killing us! That needs to stop.

The only way these two things can be curbed is through us men. We have to stop not talking about these things. We have to beat the drum more. We have to bring more awareness. Join the Movember Movement!! Grow your moustache, your Mo, get educated, and beat the drum!

Final thing – this thing we call F3 can be a GREAT conduit to curb or fix alot of the issues noted above that we men face. F3 is a GREAT tonic! Fitness, fellowship, and faith can help turn a man’s physical, mental, and spiritual health around and put them in better spaces, and it is all FREE! Sometimes just posting and being around other guys helps. GIVE IT AWAY!

Thanks for the opportunity to lead.
Keep getting after it fellas!
Blessings and SYITG,
-NASA

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Cindy Tug-o-War

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WARMUP: 11s – Pullups and Big Boys (Cut short for time)
THE THANG: 1v1 Cinder block starts at the 50 yard line. PAX start at opposite goal lines. 1 minute alternating turns.

MOD to and from the cinder block: Running
Buy-in to move the block towards the opposite: end zone is 8 modified Mike Tyson's (Crazy Richie)
MOD with block: Rifle Carry (Modded to goblet carry)

Finished with 10 Burpees.

MARY: Full of Grace
ANNOUNCEMENTS: 4 B's, Bethel, Trash pickup.
COT: Flag hand off, P&P.

Cindy Tug-o-War

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EMOM at the movies…

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WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon stretch, mosey to the parking lot in front of the movie theater.

THE THANG: 4 corner EMOM
(every minute on the minute)

PAX broke into three group and picked a corner to start at. Each corner had a different upper body exercise listed on a white board. You would preform the exercise for a minute straight then a buzzer would go off and you had 15 seconds to run to the next corner and get ready for the next exercise. Corners were about 80 yards apart. (No meters Merica)

Exercises were:

Thrusters with cinder block
Hand Release Merkins
Bear crawls
Curb Walks-(plank position facing curb and walked hands on top of curb then back down. Like step ups with hands….)

We did three laps of this then stoped and turned the boards over for new lower body exercises to do two more laps in the same fashion.

Lower body exercises:

Over Head Squats with cinder block
Butkus (Quick curb steps ups)
Jumping split squats
Duck walks

After that we ran to the fountain near movie theater and did wall sits while one person farmers carried bigger than normal cinder blocks around the fountain until each man went.

Then moseyed back to flag.

MARY: Flutters, Freddy mercury, side LBCs, held 6”, big boys

ANNOUNCEMENTS: bethel, 4Bs, and trash pick up all next week. Read the letter O’news

COT: was had, discussed, and prayed for

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Why do we keep running past the destinations

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WARMUP: walkers, windmills, Peter parkers, up and down dog stretches
THE THANG:
We visited 6 different locations making a full loop around the CRHS property

Each location had a start point, a destination point, an exercise, and a rep count

Pax did the exercise at the start point, ran to the destination point repeated the exercise in the designated reps, ran back to the start point and did the exercise for the reps again. We then ran to the next location start point ( going past the destination to point it out to the pax

Location 1 – the road behind the visitor side of the stadium.
Start at the storage building at the bottom of the hill to destination at the top of the hill. Exercise was 5 burpees

Location 2 – the bus loop. Start at the far end of the bus loop to destination at the other end of the bus loop. Exercise was 10 bomb jacks

Location 3 – the faculty parking lot ( near baseball/softball fields). Start at the end closest to fort mill pkwy to destination at the the other end. Exercise was 15 merkins

Location 4 – the car loop in front of the school. Start at the far end near the band field to destination at the way other end. Exercise was 20 shoulder taps – count only right side

Location 5 – the student parking lot. Start at the top – farthest away from the school to destination right in front of the gym. Exercise was 25 squats

Location 6 – the entrance road to the student lot. Start at the bottom next to the stadium to destination at the first student lot entrance. Exercise was 30 LBCs

Ran back to COT – 3.0 miles
MARY:
ANNOUNCEMENTS:
COT:

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Calmly 40 degrees at liftoff

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WARMUP: Sat in warm cars until launch
THE THANG: Mosey through the neighborhood over to Catawba for a lap around the high school then head down White street to Peacan ridge, down and back. Extra jug handle loop at Forest creek for those trying to hit 5 miles. YHC led @U090MEQJQBW astray in the homestretch and got back to COT at 6:01. Rookie mistake
ANNOUNCEMENTS: Bethel, Beers for Beetus and 4 B’s
COT: Several prayer requests were shared and YHC took us out.

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Chilly Monday Bread Maker Beatdown

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WARMUP: SSH,IW,Hillbilly, Cherry pickers, Runners stretch, Down dog
THE THANG:
Mosey to Forest Creek Football field.

  • 2 lengths of the field.

Length 1: lunge walk 10 yards, Catalina wine mixers, increasing reps by 2 every 10 yards. After 50 yards, switch to Dragon walks and jump squats, decrease reps by 2 every 10 yards.
Repeat the process for another length with skips/big boys & karaoke/freddie mercurys

  • Bearmuda Triangle: Bear crawl to 1st cone, 1 burpee, Bear crawl to 2nd cone, 2 burpees, Bear crawl to 3rd cone, 3 burpees. Repeat for 3 total laps.
  • Partner work, 1 runs 50 yards while other performs the exercise. Plank, Al Gore, Plank, Al Gore, Flutters
  • 4 Corners of Merkins. Diamond, wide arm, staggered, ranger. Then mosey back to COT

MARY:

  • Heels to heaven
  • Metro sit ups
  • Navy seal sit ups
  • J-Lo’s
  • Pickle pointers

ANNOUNCEMENTS:
-Bethel sign up genius is live in Mumblechatter
-Q school tomorrow
COT: Prayer requests and close out

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Egypt > Desert > Promised Land Bootcamp

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WARMUP: We started with a mile around campus, fleeing Egypt with a few dynamic stretches along the way. Made sure to circle back for the six. @U5MQ8FHV0 stepped up with some Side Straddle Hops while YHC went back for @U02DKM63B7B.
THE THANG: We finally arrived in the Desert, a few parking lot islands away from the Promised Land.
25 Merkins, 25 Squats, 25 Big Boy Sit-Ups, followed by a controlled run to the next aisle. Repeat.
YHC also learned what a zipper is (and apparently isn’t).
Our first complaint came from @U02DKM63B7B, which seemed fitting considering the Israelites’ experience in the wilderness. He also appointed @U0BEBRDB5U7 as his proxy for any reps he wouldn’t be completing.
Once we reached 100 reps of each, we swapped Merkins for Dips, courtesy of @U08NJ8FF1PF.
We finished with a sprint around the parking lot perimeter, making our final push into the Promised Land.
MARY: A little Mary roulette followed, with @U011KKZ17U6 calling Jennifer Lopez, only for @U02DKM63B7B to discover someone was apparently doing the Ben Affleck instead. Hilarious.
ANNOUNCEMENTS: Consider donating to F3 to support something that’s changed so many of our lives. Be proactive in providing food for Bethel Men’s Shelter. Convergence next month at the Ranch (apparently there’s good parking). The Excavation at Forest Hill Fort Mill is November 13. A few parties coming up, details of which YHC has not retained.
COT: Prayers for safe travels, a successful surgery for @UJKGM3VKJ and a speedy recovery. Prayers for @U0AQZ0DGP97 as he prepares to start his new job next month. Prayers for the Pope and for those requests left unspoken.

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