Tag: Cohiba

The Bushwood Gamble

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While I tagged the entire PAX from both AOs, the BB is only for Bushwood.
WARMUP: Essentially non-existent. We ran to the bottom of the hill on the backside of the school. We then NUR’d about 75 yards back up the hill then ran back down to the benches for 30 Derkins. We then did 15 pull-ups, ran to the stop sign, NUR’d back for 15 more pull-ups & planked for the 6.
THE THANG: Run back to the parking lot for the deck of cards:
For the 1st-Timers, each suit is an exercise and each card represents the reps (Ace=14).
Hearts: Jump Squats
Diamonds: Diamond Merkins
Spades: Carolina Dry Docks
Clubs: V-Ups
For the other 4 cards, ya know, the ones that have the ads or some other nonsense on them, those were 25 American Hammers I/C.
MARY: Included in the above.
ANNOUNCEMENTS: Read the NYT article, watch (record) Fox News at midnight tonight for additional F3 sharing. Be grateful for this brotherhood and welcome the FNGs.
COT: You had to be there.

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Shoulder BURN w the Fire Marshall

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Warm-up – Mosey to up the Pikes parking lot
Side Straddle Hop
Cherry Picker
Hillbilly Walkers
Merkins
Downward Dog/HoneyMooner
Side Straddle Hops
Mosey to the Far End of covered area and launch into Drillbits (all exercises OYO and cumulative, meaning the sequence is repeated adding the new exercise at each successive Drill)
1/6: 10 Burpees – Lap (If Raining – Down/Back under Awning)
2/6: 15 Jumping lunges -Lap
3/6: 20 Merkins – Lap
4/6: 25 Squats – Lap
5/6: 30 Moroccan Nightclubs – Lap
6/6: 35 LBCs – Lap
2 minutes of Wall Sits
Mosey to Springs courtyard x3 rinse and repeat
5 – step ups
10 – derkins
15 dips
Pike Lower Parking lot – 2 minutes of Wall Sits
Mosey back to the Upper Pikes parking lot for 8 minutes of Mary
Head Back to COT – finish w Side Straddle Hop

ANNOUNCEMENTS: F3 Road cleanup this wkend. – w Fogarty

COT: prayers for marriages. 2.0s. Praise for F3 workouts and health

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Sweet home AL

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WARMUP: pledge
THE THANG: Alabama route 2mi. BASS exercises Bombjacks, American hammers, Squats, SSHs. 10 ea. 2 stops. 2 laps or 2nd lap circle up main and back to COT x2 for 3mi total.
MARY: PAX choice
ANNOUNCEMENTS: trash pickup this Sat. Shooting in Nov.
COT: praises prayers.

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Bitcoin’s Board of Pain

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

THE THANG:
Bear Crawl across the parking lot and back to the “Board of Pain”

3 sets each of 5, 10 15 Reps with increasing number of Burpees between each exercise

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

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Jeyklls Terrible Idea from Years past

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The Thang:
Finish each exercise before moving on to the next. In between, complete a recovery run. Normally, distance is 1/4 mile.

§Burpees – 100
§ Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
§ Ski Abs – 100
§ Merkins – 100
§ Deep Squats – 100
§ LBCs – 200 (beaker – 200)
Carolina dry docks – 100 (Cheddar, Shady, Funhouse, NASA – 100)
§ American Hammers –100 (yard sale – 100)
§Mac Tar Jai– 100 (Double D – 12, Bonsai – 35, Happy Hour – 40, Imagineer and Cohiba – 100)
§ Jump Squats – 100 – (Fish Sticks – 80)
§ Mountain Climbers – 100
§ Shoulder Raises – 200
§ Mary Catherines – 100
§ Hello Dolly – 200
§ Wide Arm Merkins – 100
§ Squat Jacks – 100
§ Nippler– 100
§ Burpees – 100

Shout out to the originator, Jekyll. He started this many years ago. Each week during the month of June, he would q this workout at Laces. Pax would show each week trying to get better each week. So it was fitting to do as a 10 year celebration

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Stars and Stripes

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WARMUP:
Windmills
Cherry Pickers
Hillbilly Walkers
Imperial Walkers
Plank
Upward Dog
Downward Dogs
Mountain climbers
Moroccan nightclubs

THE THANG: Mosey up hill

Star Cone Workout

Start in middle, return to middle after every exercise

Round 1- Mode of transportation- Run
20 merkins
4 corners each corner had an exercise
1- Plank jacks (30)
2- LBC (25)
3- Monkey Humpers (15)
4- Star Sits or XO’s (10)

Round 2- Mode of transportation, Bear Crawl
5 Burpees
1- Apolo Ohnos (5)
2- Jumping Lunges (5)
3- Jumping Squats (5)
4- Bomb Jacks (5)

Mosey towards Pike engineering

Wall sits
One person lunge walks to curb and sprints back
Take turns until all have completed

Move closer towards parking lot
10 box jumps or step ups

Mosey to side of Pike for Team Dora

4 run to far end of lot and and 4 complete exercises (in cadence)

100 CDD
200 Flutters
300 Arm Circles
MARY: American Hammers
ANNOUNCEMENTS: Trash Cleanup 9/24, Pints N Padres 10/6, Shoes for Kenya, Bethel Mens Shelter 10/15
COT: Had to be there

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“….how many reps did you say???”

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WARMUP: Mosey, Windmill, Plank, Merkins, Tricep stretches
THE THANG:

8 Pain Stations w parking lot lap in between.

Station #1 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 2 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

Station #3 – Chest
15 single arm chest press
20 close grip Push-up on KB
15  chest press

Station #4 – Triceps (the crowd favorite)
15 skull 💀 crushers
15 tricep kickback
15 over head tricep extension

Station #5 – Legs
15 Goblet squat
15 dead lift
15 calf raise

Station #6 – Core
15 KB Swings
30 single count plank pull through
20 double count flutter press

Station #7 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 8 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

MARY:  Ab – 25 LBC, 20 flutter w KB hold
ANNOUNCEMENTS: sign up for BBQ 🍗 ahead of time, 10 year celebration at the Print Shop had over 120 show WOW!
COT: Thanks for opportunity to lead today!

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Impreza blokowa

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We did some work. Run around WEP, performed bunch of merkins, squats, big boy sit ups and dips on every marker in the park. On the parking lot behind the amphitheater came time for  Dora with more squats lunges  and other fun stuff I don’t remember:) I remember bear crawls with merkins on every parking line, though. Then I run out of ideas so “Mary” helped a lot. Bobber asked for some burpees and wall sits on our way to the COT, I could not say no ! Ended up in the parking lot with 3660 steps made by 6 am:)
Sorry for a late entry, thank you forcing me to write it:)

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10 Year Convergence

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Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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Turkish Bapstismal Getup

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WARMUP:

yes….SSH for the stragglers to start, then a few of the standards: IW, Burpees, Shoulder Tap, Yoga, Slingshot, Halos, slight moseys, windmills with the bell low and high (not a crowd pleaser)
THE THANG:
Dan John’s Humane Burppee – look it up. It’s good stuff
Series of 5 reps with some moseys occasionally
– Cleans
– Racked Reverse Lunge
– Single Leg Deadlift
– Racked Bulgarian Split Squat
– Single Arm overhead press

The fun bit was a table of Dixie water cups set up. We did Turkish Getups with the water cups in our hands. Then Turkish Getups with the water cup resting on our knuckles. Good times. A few guys got wet; all of us were challenged

Finished with burpee snatches and pigeon lunge

ANNOUNCEMENTS:
Virtual Sweet Tooth run tomorrow 5am
10 year convergence tomorrow 6:30am
10 year hang at the Print Shop tomorrow at 5pm

COT:
Prayers for Grout’s sister and her four children on the loss of her husband

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