Tag: Cohiba

Fathers were Forged

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WARMUP: SSH x20, IWx15, HWx15, WMx10, CPx10, Merkinsx10, MCx10, PPx10, PPx10
THE THANG: Mosey to hill. At each light do 2 burpees to statrt then mode of transportation then 4 burpees at each light and end with 2 burpees at light.
Modes of transportation: Bear Crawl, Crab Walk, Power Skip, Lunge Walk, Karaoke
Then down the hill the same Burpee count:
Mode of transportation: Karaoke, Walk Lunge, Skip Power, Walk Crab and Crawl Bear.
Mosey to wall: 2 sets each of wall sits and BTW. Each man did a ten count.
MARY: Each called and exercise: American Hammer, LBC, Hello Ladies and X-O
ANNOUNCEMENTS:
Talked about Forged Fathers. How to step up when your child has special needs.

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toilet paper options are plentiful

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Standard CoP warmup IC – SSH, WM, IW, broga stuff

Dynamic warmups to take us past the f45 suckers paying to workout at 5am… high knees, buttkickers, toy soldiers, karaoke

Pyramid style workout… run up and perform exercises up near COT, then run back and SSH for the 6.

Exercises: squats, merkins, flutters, CDDs, Lunges

Rep progression: 5, 10, 15, 20, 15, 10, 5

Finished Pyramid with 5 minutes left so circled up and did tempo versions of each exercise IC to finish off with a SLOW BURN

Thanks for the opportunity to lead Peachstand

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BHAG at the Hive

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YHC was making up for a missed Q two weeks ago due to sickness. As I was reviewing previous backblasts, I came up with a Big Hairy Audacious Goal for the workout to circle the entire FMHS while carrying the KB with pain stations along the way. I hadn’t seen it done so that was the plan.

Weather was perfect. Felt like an early Fall and time for college football.

WARMUP:

SSH x 10
Windmills x 10
Merkins x 10
Arm Circles x 10

THE THANG:

With the BHAG of circling the school, which is approximately 1.5 miles, we moseyed stopping (4) times for the following:

21 KB swings
18 Upright rows
15 Goblet squats
12 Curls
9 Tricep extensions
6 Manmakers

MARY:

Finished at the end with a circuit of the following:

LBCs
Flutters

ANNOUNCEMENTS:

Read the newsletter

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Riding the Storm Out

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WARMUP: none, we just got after it
THE THANG: We had a rowing machine and 6 stations. One pax was always rowing while others worked at their own station. One minute cycles then rotate. Stations included SSH w/bricks, man makers, OH press w/Cindy, OH clap w/bricks, Monkey humpers, goblet squat
MARY: yep — flutter, penguin, Superman, shoulder taps

After 30 min BD, pax shared adversities we’ve experienced — death, sickness, high risk pregnancies, addictions, marriage challenges, job losses, relocations, mental health struggles. Only 4 pax and yet we’ve seen a lot of adversity!!! Hope in these chapters came through other people, seeing the unexpected good things that emerged, holding onto faith, caring counselors, F3 brothers, staying present each day, counting the wins and not looking too far ahead.

ANNOUNCEMENTS: HIM Camp, Invergence, grass cutting at FMCC

COT: as always, 5th core principle

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Switcheroo at Block Party

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WARMUP: Quick lap of the parking lot then windmills, squats, light stretching
THE THANG: As the newly appointed (and very temporary Site Q) we did a mozy out of the parking lot and hung multiple rights to get to the parking lot behind Hobos for some four corners.
Pax to complete all exercises at each corner then do a full lap around the parking lot before getting to the next corner. Corners broken out as:
– Upper body (20 reps each) Merkins, CDDs, Dips, Shoulder taps
– Lower body (20 reps) Calf raises, Bomb jacks, Squats, Monkey humpers
– Abs (20 reps) Big boy sit-ups, American hammers, Flutter circles, Box cutters
– Full body (20 reps) Burpees, SSH, Mike Tyson’s, Single-leg merkins

Mozy to the parking lot across from what used to be the Hardee’s. (Kimbrell’s) Pax planked up for 4 plank-jacks, Mountain climbers, Shoulder taps, Superman’s. Rinse and repeat for reps at 4, 8, 16, 32.

Since we were in downtown Fort Mill, we did a quick history lesson on why the town has its name. (We are located half way between a British fort built to protect the Catawba Indians and Webb’s Mill). In honor of the town’s founding in 1873, we did 18 Merkins then ran down to the bottom of Main Street for 73 SSH.

We had about 5 minutes left at that point, so we did a mozy back to COT.
MARY: About 2 minutes worth
ANNOUNCEMENTS: Bethel, Grow Ruck, H.I.M. Camp
COT: Family, Health, Marriages

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Runners Don’t Smoke

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WARMUP: No warmup just start running
THE THANG: Option 1: Deadly 3 mile run; Option 2: A safer 4.5 mile run
MARY: She doesn’t visit running AOs
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Smokin Ladder

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC

The Thang:

1. Snake Pit Ladders
Start at 5 reps, add +5 each round until 25, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-25-20-15-10-5

2. Snake Crawl Grinder (3 Rounds)
10 KB Thrusters (squat + press)
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)
Round 1 MOT: Bear Crawl

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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AMRAP 4 Autism Preview

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WARMUP: Some
THE THANG: AMRAP:
400m partner run
31 KB Squats
69 KB swings
31 OH press
69 OH DB stationary lunges
31 burpees
MARY: A little
ANNOUNCEMENTS: Newsletter
COT: Best part. “Marriage isn’t meant for our happiness, it’s meant for our holiness”

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Case Keenan and Kel…ley Kapowski

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WARMUP: hops of a side straddle, grass pickers, imperial walkers,

THE THANG:
1 found of beat the deck:

Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right and you do the workout associated. You get it wrong and you do the workout associated and do a lap of different MOT.

Card breakdown:
2 Moroccian night club
3 flutter
4 calf raise
5 hammer
6 shoulder taps
7 big boys
8 Peter Parker
9 burpees
10 Merkin
J cherry picker
Q imperial walker
K LBC
A squat

MOT based on suite
Spade – bear crawl
Club – lunges
Heart – sprint
Diamond – broad jump

Next up was long mosey to the other side of the park and back.

Finished the official F3 deck, we played war with Brawny as the house.

This included, dips, bomber jacks, flutters, merkins and more

MARY: too much fun in the thang

ANNOUNCEMENTS: HIM camp, red truck, fort mill care center, golf tourney

COT: prayers for health of the families in the pax, college kids, patience in family, and job searches

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The Man Behind Cohiba

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 20 IC
Windmills – 10 IC
Merkins – 10 IC

Thang 1 — Rancher’s Gauntlet:
Cone 1 – 15 Burpees
Cone 2 – 15 Squats
Cone 3 – 10 Carolina Dry Docks
Cone 4 – 15 Jump Squats
Repeat x2

Thang 2 — Corral Circuit:
Station 1 – 10 Diamond Merkins
Station 2 – 20 LBCs
Station 3 – 15 Lunges (each leg) 30 Total
Station 4 – 20 Mountain Climbers (each leg) 40 Total
Repeat x2

Mary:
Flutter Kicks – 20 IC
American Hammers – 20 IC

Talked about my upbringing and my life trials and tribulations and how F3 has improved my life.

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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