Tag: Cohiba

The Dirty 21s

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WARMUP: SSH, Windmills, Morrocon NC, Merkins, Burpees, Hillbilly Walkers, Overhead Claps, Calf Raises, and Cherry Pickers
THE THANG: 21s of Big Boy Sit Ups and Carolina Dry Docks with running in between; Light Poles: 5 Burpees then Lunges and Nur to next light pole and then 10 Squats then bear crawl to next light pole and run back to COT
MARY: Flutters until 6am
ANNOUNCEMENTS: CSAUP Relay Race and Check your bulletin
COT: Spectre buying a house and trying to get pregnant

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Diabeetus

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WARMUP: First, we warmed up.
THE THANG: Then we did a lot of kettlebell stuff and ran a little.
MOSTLY, we listened to what might have been the worst playlist ever conceived. From the marginally incestuous Osmonds, to the Killers, to what was probably the biggest surprise which was Wilford Freaking Brimley. The diabeetus commercial guy you say? Yes. Beloved actor who starred in the 1985 hit movie Cocoon? Yes. He’s a member of the Church of Jesus Christ of Latter-day Saints? Well, he was when he was alive, yes… but please tell me THAT isn’t the thing that you find most surprising. He has albums. Of music. Where he sings. Doesn’t that shake you a little more to your core? I mean… even just a little? And to add insult to injury (and trust me, his singing was injurious), there’s not a single freaking song on his album about DIABETES TESTING SUPPLIES. Seriously, lean into your strengths, Wilford. WTF? You know diabetes supplies like no other… and yet you choose to sing about someone’s silver-haired daddy…? I’m not sure what to think anymore… I’m not sure this world was meant for me…
MARY: Once again, girls aren’t allowed. Core Principle #2.
ANNOUNCEMENTS: Read your newsletter.
COT: Core Principle #5

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I’m Not A Runner?

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WARMUP:
Slight mosey to the road leading from the Fort Mill parkway entrance to the AO.
Some 21’s of SSH and IW/HW (alternating IW and HW every round of 5)
20 SSH & 1 IW
19 SSH & 2 IW
…
16 SSH & 5 IW

THE THANG:

DORA of
100 Merkins
200 LBCs
300 Squats
One partner runs ~70yards up and down the slight incline
Continued the 21’s from above for another 5 rounds.

5 burpees
Run the same distance as from the DORA
10 squats
Run
10 Merkins
Run
10 LBCs
Run
X2

Then wrapped up as many of the 21’s as possible before COT.

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10 Round Ladder

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WARMUP: Mosey to Fort Mill Church of God, Side straddle hop, cherry pickers, Moroccan nightclub
THE THANG: #1 PAX did wall sit while 1 PAX did 2 burpee’s each.
#2:
Round 1. (10 exercises below and drop last exercise each new round)
5 Burpee’s, 10 LBC’s, 15 CDD’s, 20 Lunges, 25 American Hammer’s, Plank (30 seconds), 35 Monkey Humpers, 40 Flutters, 45 Mountain Climbers, 50 Squats.
MARY:
ANNOUNCEMENTS:
COT:

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F3 Dads and 2.0s – Kickball

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Just learning how to do this and getting caught up

WARMUP: SSH, Squats, Moroccan Night Clubs, Hurdler’s Stretch

THE THANG:
Kickball Rules
1. Sportsmanship – Cheer everyone on!
2. May throw the ball at the body below the head to get an out. Ball thrown at head, batter advances to next base. This is F3 kickball, not World Kickball Championships. Light throws only please.
3. 1 inning for kids – all kids bat. Go back to cheer on team if called out.
4. 1 inning for Dads is 3 outs
5. Bunting allowed
6. Other normal kickball rules: fly ball caught is an out. No stealing bases or lead offs. Ball is dead once pitcher has it. Foul ball on 3rd strike is an out.

Dad only rules:
1. May not walk or run. Can use crab walk, bear crawl, or throwing standing. Including on base running. Fast lunge walk does not count.
2. May only kick with non dominant leg. This is left left for most.
3. Penalty for breaking rules: ALL dads do 5 burpees.

Kicking team gets an out: 10 LBCs
Hit against your team: 10 mtn climbers
Run scores against your team: 10 SSH
Home run against your team: 10 burpees
Grand slam against your team: 10 Kraken burpees

COT

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Respect Bday Q

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YHC was honored to Q minnow pond on my actual 50th (RESPECT) birthday. since the theme is 50, the route was a loop with 5 pain stations with 3 exercises of 10reps (to equal 50 reps per exercise and lap). Goal was 5 laps for the gazelles.

The stations were at Main/Tom Hall, Tom Hall/Withers, Withers/Confederate, Withers/Watson, and Railroad/Main.

Unfortunately I scheduled skin cancer surgery 2 days prior without thinking about the implications. Doctor requested I not exercise for 2 weeks but I couldn’t resist. Reason why I mention this is as a Public Service Announcement: use sun screen all year long and always reapply daily to avoid skin cancer.

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1-Year Anniversary Pain Special

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WARMUP: SSH, Windmills, Morrocon NC, Merkin, Hillbilly Walkers, Overhead Claps, Calf Raises, and Cherry Pickers
THE THANG:
Pull ups and Stations= Round 1: Group 1 @ Pull Up Bar & Group 2 doing Burpees for 2 minutes; Round 2: Group 1 @ Pull Up Bar & Group 2 doing Squats for 1 minute; Round 3: Group 1 @ Pull Up Bar & Group 2 doing Seal Jacks for 1 minute
Tennis Courts Area= (12) Count/ Exercise for 3 Rounds and Run after each Round: Box Jumps, Derkins, I-Merkins, Dips, Shoulder Taps
Light Pole Transportation= Bear Crawl, Lunges, and Run Back to COT
Briefly talked about Q3.8 Candor
MARY: American Hammers
ANNOUNCEMENTS: Beth Shelter and Blood Drive
COT: Patience

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Moist

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WARMUP: SSHs
THE THANG: (you know the humidity is high when you can feel it hitting your face while you run)
Shotgun hill – random facts on the signers of the Declaration of Independence mixed with exercises.
Mosey to the top of the hill on Main (Subway lot) for balls to wall crawls with low intensity shoulder movements during recovery.
Mosey to UPC for reverse burpees (BB situps with jump squats)
Power skip circle drive, merkin ring of fire, powerskip back
Mosey back to COT
MARY: LBC, Flutter, JLo, Superman flutters
COT: Welcome FNG (Kotter) SLV

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The Leg Day

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Laces In – Leg Day
Stretch in cadence
SSH 15
Cherry Pickers 15
Imperial Walkers 15
Hill Billy Walkers 15
Calf stretch
Groin stretch

Heartbreak Dora 3-2-1
300 Squats
200 lunges (2 is 1)
100 calf raises

Run to parking lot (5 laps)
10 SSH
10 jump squats
10 toy soldiers

10 leg ups
10 flutter kicks
10 scissor kicks

Run to bench
20 step ups
Or high knees in place
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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