Tag: Cohiba

Ghost Flag meets Board of Pain – Metro takes the flag

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WARMUP:
Mosey to WarmORama
Small Arm Circles
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey around the parking lot, then
Lunge Walk
Toy Soldiers
Bear Crawl

Mosey to Board of Pain, then

5x Burpees – Run – 5x – Run – 10x – Run – 15x of each exercise below:

Merkins
Shoulder Taps
CDD
Mountain Climbers
Low Slow Squats
Calf Raises
Lunges
Monkey Humpers
LBCs
Freddie Mercury
Box Cutters
Flutter Kicks

Run back to shovel flag for CoT

ANNOUNCEMENTS:
Read the Newsletter

COT:
Personal Successes, Prayers for a friend who passed away, Prayers for family of PAX, Prayers for health and happiness.
Metro takes the flag.

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Forget the Spartans!

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WARMUP: If you consider an almost 1 mi run with toy soldiers, karaoke, NUR and 60 merkins a warmup, then yes
THE THANG: broke up into three groups of three for 4 rounds of pain stations…

First round:
Group 1- 20 pullups
Group 2 – run around small parking lot
Group 3 – 30 burpees

2nd Round
Group 1 – 15 pullups
Group 2 – run
Group 3 – 50 merkins

3rd Rd.
1 – 5 pull ups, 10 squats, 15 calf raises
2- run
3 – 50 flutters

Rd 4
1 – 50 squats
2- run
3- 25 Mike Tysons

Run back towards COT, got in some wall sits with 5 merkins each
MARY: More merkins and some supermans
ANNOUNCEMENTS: tons of stuff going on
COT: prayers and praises!

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The Forest and The Creek

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Warmup: cause it’s the right thing to do

Mosey over to explore Forest Creek
Stopping to do:
5 burpees
10 merkins
15 Plank Jacks
20 Jumps Squats
25 Mountain Climbers
Hit about 6 rounds and 2.8ish miles

Did stop once to do Jackass Burpee Webb from the F3 exicon….those suck. Got to 5 burpees and 20 donkey kicks

Good fellowship this morning (as is always the case when you get to run with Cohiba).
—
Band Camp dismissed

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Could’ve been worse

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WARMUP:
31 IC SSH

THE THANG:
Moseyed up the Massey St Hill to the parking lot.
Counted off into 3 groups to engage in a DORA style workout.
50 Merkins, 100 BBs, & 150 squats per pax in your team. As the group completes the exercise, a pax runs down the hill and back. Swap out till all reps are done.

Moseyed over to the parking lot behind Springs Global on McCammon St for another DORA style. Maintaining the same group,
25 half burpees (down to merkin and back up stopping at the squat position as 1 rep), 50 Mike Tyson’s, 100 LBCs. 1 pax from each group runs to the end of the parking lot and back. Swap out till reps are completed.

Headed over to the parking lot with the big wall by Pike for some wall sits and merkins. Lined up on the wall, and from the outside in, each pax would do 10 merkins then back on to the wall. Once we got to the center, repeat going back to the ends.

Headed over to COT to wrap up with 10 burpees OYO

MARY: had a little lamb?
ANNOUNCEMENTS: NEWSLETTER

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Lack of Creativity, Excess of Difficulty

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One Mile Warm Up to Dave Gibson, across 160 to Emory and around to Brayden Pkwy. Sun 6 pace for the front men.

Hill Suicides
Start at base of Brayden hill, run up, run down.
At Median Break
10, 20, 30 Merkins/Flutters
10, 20, 30 Curb Dips/American Hammers
10, 20, 30 CDD’s/Hello Dollies

Do your ten at the first median, back to the bottom. Then twenty at the second median, and back to the bottom. Hit the top at 160, 30 reps, back to bottom.

After three laps, head back to Earth Fare for COT. Looped the building to make it an even four miles before calling it. Five 8 Count Bodybuilder’s to end.

Strong work by all. The Brayden hill is unforgiving.

Announcements
THERE WILL BE MEAT at the bourbon tasting on 11/18
This week we’ve also got Change Order’s Veteran’s Day clay shoot – 11/11. Hit up CO for more details.
Chad 1000x is on Thursday at S2S.

Prayers/Praises
Prayers for Band Camp traveling for work. Safe travels, brother.
Praise for Poppins’ leadership at the Bethel men’s shelter
Prayers/praise for our attentiveness as fathers and husbands.
Praise for the new faces today.

NMM
Olaf’s prayer hit me right between the eyes. He dropped a timely prayer request after a weekend of distracted parenting. How much presence would my kids perceive that I give, if I asked them? Am I giving them all of me, or only some of me?

Thanks for the tap today, Badlands.

Punch List out.

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4 corner sandbag mile

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WARMUP:
The usual
Deadlifts

Focus on doing Cleans correctly… because there will be a LOT of them. If done properly, lower back shouldn’t hurt, but your traps will be sore.

THE THANG:
With 40lb and 60lb sand bags

4 corners – 10 reps, increasing by 5 each lap
Mode of transport: Sandbag mile (clean the bag up, and throw it)

Corner 1: Chest Press
Corner 2: Overhead Press
Corner 3: Flutters
Corner 4: Curls

Made 3 laps, which got us to right about a mile. Bloody knuckles and all

MARY: Ain’t nobody got time for dat
ANNOUNCEMENTS: newsletter
COT:

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Spooky pumpkin of pain and suffering

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WARMUP:
The usual

THE THANG:
Spooky pumpkin of pain. To the tunes of Halloween
DORA style – man in the middle does 10 manmakers as the timer
1. Squats
2. Deadlifts
3. Lawnmower pulls
4. Chest press
5. Overhead press
6. Clave raises
7. LBC
8. Flutters
9. Swings
10. Snatch
11. Clean
12. Push-ups with bell
13. Pull overs
14. Reverse Lunges

Last round, we switched it up for 20 american style KB swings (that’s the ones where it goes over your head). Finished right at 6

MARY: no time
ANNOUNCEMENTS: newsletter
COT:

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Funky shorts day

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WARMUP: Mosey around teeter, deep breathes at the dumpsters, circle up on far end. SSHs, windmills, low slow squats. MNCs. Finish up warm ups with mucho chesto. 10 merkins, 10 diamonds, 10 wide arm, 10 stagger right, and 10 stagger left.
THE THANG: Mosey up to church parking lot for accumulating BOMBS. Perform first letter, run to front of church for 10 merkins, run back to start. Do first and second letter, run,…repeat…you know the drill.
B=5 burpees, O=10 Os (abs), M=15 mountain climbers, B=20 big boys, S=25 surf Jack’s.
Partner up for jump overs. P1 holds plank, P2 jumps over and does flying squirrel, repeat up to 10, then switch. We did 10, 8, 6, 4, 2. At 6 we switched to burpees instead of squirrels and added hand release merkins to plank.
Mosey back to lot and grab some curb. 20 toe taps, 20 dips, 15 toe taps, 15 dips. Finish up with 2 slaughter sets. 10 box cutters, 9 dying cockroaches, 8 BC, 7 DC….after 1 Finish with 10 box cutters. Keep legs off ground for entire series. Second set, 10 hand release merkins, 9 mountain climbers….Finish w/10 hand release…crowd pleaser after a lot of chest work. Mosey back to COT.
ANNOUNCEMENTS: Apparently I missed the memo on funky shorts day. Grassy Knoll tried but it was Spectre for the win w/a fancy pair & matching headwrap. So next week the PAX will need to rise to the challenge.
COT: Thx for the opportunity Slapshot!

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Spartan prep work

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WARMUP: mosey
THE THANG: 30 burpees every half mile or so
MARY: keep that core tight on them burpees or you will hurt your lower back. Message brought to you by @BONES
ANNOUNCEMENTS: read the newsletter
COT: prayers for marriages, those that are traveling, and patience with our kids. Make today intentional with how you want to leave your legacy.

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