Tag: Cohiba

2025 New Years Convergence Smokin Beatdown

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WARMUP: Stated the F3 Mission and Core Principles, then SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers
THE THANG:
Round 1: Cheese Shredder
Round 2: Light Poles:
1. Burpees starting with 1 then 2 at the next light pole and so on with the mode of transportation being a bear crawl
2. Squats starting with 1 then 2 at the next light pole and so on with the mode of transportation being a lunge walk
3. Big Boy Sit Ups starting with 1 then 2 at the next light pole and so on with the mode of transportation being a Crab Walk
Round 3: Steps:
1. Start with 5 Box Jumps or Step Ups at lowest step with 1 Merkin then 5 Box Jumps or Step Ups on the next step with 2 Merkins and so on until the highest step
2. Start with 5 Box Jumps or Step Ups at lowest step with 1 Derkin then 5 Box Jumps or Step Ups on the next step with 2 Derkins and so on until the highest step
3. Start with 5 Box Jumps or Step Ups at lowest step with 1 Inclined Merkin then 5 Box Jumps or Step Ups on the next step with 2 Inclined Merkins and so on until the highest step
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Bury those burdens

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WARMUP: Standing at start waiting for Pusher to get his act together
THE THANG: We completed a holiday lights ruck through FM. Along the way we shared some low points, burdens, disappointments from 2024 with a fellow pax. We did Gravediggers at the start for the hole to bury those burdens and then Gravediggers again at WEP to cover them up. Lots of spirit and energy throughout from the pax!
MARY: yes, 2 mins at end
ANNOUNCEMENTS: NYD convergence
COT: prayers and praises Cspan style around the group. Coffeeteria afterwards at Humble Cup. A great wrap to Year 1 of Dawn Patrol!

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Boxing Day Double Q

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WARMUP: Boxing Day background from Gump
THE THANG: We stayed put in the Amphitheatre the whole 45 mins other than taking turns to run with imaginary box held overhead as the timing device for each exercise. Exercises included box jumps, boxing jabs, upper cuts, Box straddle hops, dips, derkins, squats, windmills, box cutters, and more
MARY: yes, included throughout
ANNOUNCEMENTS: some
COT: yes! It was great to have Flounder and his son (Emeritus Nantan of Cape Fear region — Gump) lead the pax. Good spirit and energy among the pax, including several Double Downers. We missed Jekyll who was FR with inlaws for holidays.

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2024.51 The Hive

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Arrange all bells by weight and divide into 3 weight classes (light, med, heavy). Divide PAX into three groups for 3 sets of 3 rounds of 3 exercises.
Sets with light, mid, heavy
Set 1: Shoulder ext x10ea, snatch x10, swings x20
Set 2: Shoulder press x10ea, manmakers x10, squats x20
Set3: Lawnmowers x10ea, thrusters x10, 1leg deadlift x10ea

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Christmas Eve Convergence at The Yard

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WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B…

Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex
Switch Q’s at 1/2 mark

THE THANG:
Group 1 (Farmers only):

Group 2 (Suplex):
Cocaine Bear Crawls to the 50 (2 merkins at each 5yrd). Al Gore till the 6
Mary #1: 12 Hello Ladies (IC), 24 Plank Jacks (IC), 12 BBSU & 24 Heel-taps (OYO)
Go right into….
Burpee Broad Jumps (3 & 3) to end zone
Plank till the 6

R.2
Crane Carries to 50: back to back, 1 runs while other flutter kicks (swap @ 25… mod. to piggyback if needed)
Mary #2: 12 AmHamms (IC), 24 Gas Pumpers (IC), 12 Dying CockRoaches & 24 LBCs (OYO)
Go right into…
Other man in Sparrow Run.
@ end zone: 12 Imp-Squat-walkers (IC) 24 or something else (improv.)

MARY: done w/in Thang
ANNOUNCEMENTS: Newsletters… Merry Christmas!
COT: held (5th core principle)

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Ring of Fire ? Burning Strong

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WARMUP:
Grab a block
Mosey to track
Imperial walkers
low Slow squats
Moroccan Night Clubs
Hillbilly walkers
THE THANG:
20 reps of Cindy exercise
Curls
Tri extension
Shoulder presses
Squats
Murder Bunnies
—Rinse and Repeat

Track pain stations starting with 5 reps increase 1 rep each round
Leg lifts
Merkins
Sumo squats
Donkey Kicks

Start with curls the lap stop at each pain station then next Cindy exercise and next lap with increased rep
Get as many rounds as possible
MARY:
N/A
ANNOUNCEMENTS:
Acceleration project 12/20
Christmas Party 12/21
ClaveBoss 12/24

COT:
Prayers for mental health
Rumbling back
Chickenhawk dad

Be persistent and disciplined!!

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Cake Boss has a big Wenkie ?

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WARMUP:
Arriving to the joyful sounds of Christmas music (not holiday music) PAX woke up and stretched and were ready roll at The Fort. Prestone not an FNG but Kotter to the fort joined us from Cooanado California and Seal Team training. Thank you Prestone for your service!
Dynamic mosey down the path to Harris Street
THE THANG:
Run down path with exercises along way
Imperial Walkers
Low slow squats
Hillbilly walkers
Plank jacks
Seal jacks

Run up Harris Street each light pole do merkin
Cumulative Merkins
All the way to church 11 light poles

Partner Dora
100 big boys
200 mtn climbers
300 sumo squats

Mosey to park by Stinger Sports
7s
1Jump Squat
Bear crawl hill
6 Carolina Dry Docks

Mosey to springs lot
Wall sits and burpees

COT
MARY: Dips till time 60 seconds or so
ANNOUNCEMENTS:
CriOut gathering in Rock Hill
Clave Boss 5k & Convergence 12/24
COT:
Prayers for health and wellbeing for many families across the PAX

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Slow Smokin Pain

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WARMUP: SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers
THE THANG:
Phase 1- Cheese Shredder
Phase 2-
Wall Sits= Hands High, Hands In Front, and Overhead Claps
Balls to the Wall= Norma and Merkins
Dora= 100 Merkins, 200 Squats, 300 LBCs
Human Wheel Barrel Race
MARY: American Hammers, the Protractor, and Pickle Pounder
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Smokin Deck of Cards

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WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers
THE THANG:
Phase 1: 100 Swings OYO
Phase 2: Deck the Cards – 3 Rounds using the exercise on the brown paper bag per the attached picture.
MARY: She didn’t show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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