Tag: Cakeboss

The Kitchen Sink – 01FEB2023

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WARMUP:
We stretched a bit, some windmills, light jogging, tappy-taps, some SSH, you get the idea…

THE THANG:
Sandbags required. YHC had and recommended a 60lb, but no one was weighing anything…
– First it was a long, bagless loop around the parking lot/car loop with some stops to do things like Merkins, squats, and the like.
– Then we grabbed our sandbags and partnered up for a little catch me if you can from the flag to the top of Hubert Graham — 5 burpees while your partner farmer carried your bags, catch and switch
– At every manhole cover on the way down the hill (for 7 covers), do 5 manmakers
– On the way back up the hill, do 20 flutters (2-count) with press at each manhole cover
– Next round, 3 curls on the way down and up
– REPEAT as time allows… time didn’t allow…
– Back to flag for cool-down and Mary

MARY: No Chicks Allowed.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle

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How to quiet a group of talkers by Anchorman

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WARMUP:

Mosey up to pharmacy, plank for 6.

4 or 5 exercises in and the mumble chatter was becoming a bit distracting.

5 burpees oyo to calm the conversations beast only seemed to inflame it.

So we headed to the adjacent parking lot to do 10 decline merkins in one curb, bear crawl across parking lot to the opposite curl to do 9 incline merkins then crawl bear back to other side to do 8 declines etc etc

Exuberance replaced by grumbling.

THE THANG:

Run to top of Massey Street hill to parking lot to pair up for BOMBS…

Run to other end of parking lot while partner was knocking through a portion of 200 each…

Bomb Jacks
Overhead claps
Merkins
Big boy sit-ups
Squats

Run down the hill to COT

MARY:
ANNOUNCEMENTS:
COT:

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The Wheel of Wow

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It was a dank morning in The Fort as 18 men decided to make the hard choice and accelerate their Friday!

We warmed up the engines quickly and then moseyed over to the Wheel of Wow for a high dose of pain.

Wheel of Wow:
Eight cones with a different KB exercise at each cone. The timer was a 40 count of reps on the battle ropes. We rotated around the wheel, and at every third cone we ran a lap.

Back to COT for prayers and praises.

-JWow

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Sir Topham Hat Ran and Then Ran Away

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WARMUP: Some stretched
THE THANG: We ran
MARY: Some stretched
ANNOUNCEMENTS: There were some
COT: It happened

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The Fort with a side Clave Boss

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WARMUP: Mosey around park with 3-4 stops for:
-1.5mi from Panera (BM/CB)
-Hillbilly Walkers
-ImperialWalkers
-Low Slow Squats
-MoroccanNiteClubs
-SumoSquats
THE THANG:
Starting on Morgan Street
Run to each corner and perform
5 Burpees
10Merkins
15 Squats
Zippering our way back to WEP
We hit 20 corners and ended with
100 Burpees
200 Merkins
300 Squats
And 3mi confirmed by Grinders watch
MARY:
3 stations of 10 CDDs
-10 Weezy Jefferson’s
-10 Rosalitas
-10 GasPumpers
ANNOUNCEMENTS:
The Yeager is coming 😳
COT:
YHC spread the news on Topic for February to be “Intimacy”…..which is a close and deep connection and relationship. This applies to all relationships and question for you all to challenge yourself is how are you deepening your relationships from SkyQ to M to 2.0s???
Are you a consumer only in your relationships?? Are you feeling the pain and joy of those across from you??
Get the conversation going!!!👏🏻💥🔥

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Geezer Butler

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Big crowd this morning at Block Party. 24 men started their day off right, some ran, some rucked, and some stuck around and the rest followed the old geezer.
First stop, the bank on the corner, actually it is a pharmacy now. Circled up for exercises in cadence (SSHs, MNCs, IWs, WMs). Next, we selected a partner. Bear crawl to the middle of the parking lot, 10 partner merkins, bear crawl back to the curb, rinse and repeat 3 times.
Next, we ran down to the town hall offices, 3 rounds of Mike Tysons (set of 10). Back on the road, up to the top of the hill on Williamson St. 3 rounds of Partner pushes between the light poles. I was corrected, one of the poles was actually a flag pole (old man eyes). Next, hold plank, down to elbow, six inches. Back down the hill, return to the top of the parking lot. Brisk mosey to the parking lot across from COT with the brick wall. Dora 1-2-3, 200 Carolina Dry Docks, 300 Squats, 400 LBCs. Partner 1 performed the exercises while Partner 2 ran to the wall and did 3 muscle-ups.
Back to COT

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Wait..what?!?

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WARMUP: @Double D kicked us off with a disclaimer and quick mosey around the parking lot before we circled up to do a handful of warmup-y type exercises…I would list them out, but can’t recall exactly what we did as (unbeknownst to most of the PAX) I was more concerned with concealing the speaker I was carrying for my portion of the Q.  Kudos to @Pusher for noticing. I do, however, recall the group providing the 5 core principles of F3 as we had an FNG EHd by @OldBay

THE THANG: After warmups, @Double D mentioned the theme for the day, which was Adaptability and Agility and then handed off his Q to YHC.  I proceed to expand upon Adaptability and Agility and the need as leaders to be both Adaptable and Agile as there is always something that comes at us unexpectedly.  We then proceeded to mosey to the Lowe’s parking lot where we circled up for 15 mins of EMOM (every minute on the minute) of the following exercises:
1 burpee
2 lunges each leg
3 merkins
4 low squats
5 SSH

*Music started off on AC/DC radio and switched halfway through to 90s Hip Hop to accommodate @Pusher’s musical preference.

The PAX then mosey’d to the top of the hill by the gas station for a few plank jacks before moseying back down to the lot for what started out as a quick broga session that didn’t feel right due to the 90s Hip Hop, which was adapted to a 16-PAX circle of PAX-led mary.

MARY:
ANNOUNCEMENTS: D2DB tomorrow, D2D Relay in 3 weeks, read your newsletter
COT: what’s shared in COT, stays in COT!

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4 Corners of Chatter

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It was a cold/dark morning in the gloom but there was enough fiery mumble chatter to keep everyone warm.

Quick warmup then a long mosey over to the Church of the Nazarene for a little 4 corners of pain.

4 Corners of Jack Webb Lap around the church.

4 Flutters – Added 4 each round until we hit 40
1 Merkin – Added 1 each round until we hit 10
1 Squat – Added 1 each round until we hit 10
4 Overhead Claps – Added 4 each round until we hit 40

Ran back to COT for prayers and praises.

JWow

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