Tag: Cohiba

Bakers Dozen

Leave a comment

WARMUP: mosey around the lot and circle up adjacent to the bells. Various exercises with burpees sprinkled in between
THE THANG: it’s good to have a partner – took the Bells to the gym parking lot. Partner 2 ran between light poles while partner 1 started on 100-200-300: 100 curls, 200 swings, 300 flutters

When complete, pax took bells to a space of their choice in the lot and, based on the lot number, did the corresponding number of exercises with each number
Manmakers – 1st number
Swings – 2nd number
Squats – 3rd number

Switched Peking spaces and did the same.

MARY: made it back for more flutters and American hammers with the bell took us to 0600.
ANNOUNCEMENTS: Yes. Read your newsletter
COT: 5th core principle

TClap |
0

Old stomping grounds

Leave a comment

WARMUP: started out with Barry and Wegs bailing to go do some hard core running for some hard core miles.

The rest of us started down the road and the. Doubled back to up the hill. In the big parking lot we did: windmills, 1 burpee, 51 Moroccan night clubs, 2 burpees, cherry pickers, merkins, 3 burpees, squats, 4 burpees, back and hip stretches.
THE THANG: ran over to the steps in front of Pike engineering where we partnered up for a DORA.
– 100 derkins
– 200 jump squats
– 300 hammers
– partner 2 as timer ran down the path and did a loop in the parking lot

Next up was Jacobs ladder and 7s. At the wall we did hand release merkins at the bottom and donkey kicks at the top after jumping the wall.

Ran back to COT.
MARY: round robin while we approached 0600
ANNOUNCEMENTS: yes…newsletter
COT: prayers for families and kids, and summer busy

TClap |
0

4th of July Convergence

Leave a comment

1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap

TClap |
0

Kettlebell Tabata

Leave a comment

WARMUP:

SSH
Imperial Walker
Hillbilly Walker
Low slow Squat
Moroccan Night Clubs
Shoulder Taps

THE THANG: go to 3 different areas (repeat twice-ish) for Tabata Kettlebell workout. Do as a group.

Mumblechatter was strong with drawing penne’s during financial review mtgs, 14th amendment, number of Sugarbug’s kids, and YHC not knowing the difference between the imperial and hillbilly walker

Area 1:
Swings
Curls
Flutter w/ Bell high
Single arm Deadlift
Shoulder Press

Area 2:
Turkish Get-Ups
Goblet Squats
Triceps
American Hammers
KB merkins

Area 3:
Deck Squats
Rows
Calf Raises
Side Lunges
Chest press on your 6

COT: prayers for Cohiba’s family travel, patience, wisdom, trusting God

TClap |
0

LIV vs PGA Tour at the Hive

Leave a comment

Uhaul was spinning the tunes by request which meant 80s and 90s rap hits. It is clearly a spiritual gift for him and the Pax appreciate it.

WARMUP:

Mosey around the parking lot
Windmills x 10
MNC x 15
Planks

THE THANG:

Separate into two groups (LIV tour and PGA Tour). Focus today would be KB exercises to improve golf swing accuracy and distance. Tours would do 3 sets of each exercise with 12 reps followed by a lap and then switch tours.

LIV
Hand Plank Reach
Merkins
Mtn Climbers

PGA Tour
KB Swings
Rows
IW

Lap then switch

Round 2
LIV Tour
Floor press
Russian Twist
Skull crushers

PGA Tour
Halo
Lateral swings
Slalom jumps

Lap then switch

All Tours
Goblet Squats
Curls
Big Boys

Mosey back to COT

COT: YHC had not Q’ed in some time and while I laid out a clear disclaimer, I failed to recognize that we had an FNG brought to us by Cohiba. Thanks to the pax, we were able to remedy this and provide him with a good name and explanation of F3 and the core principles.

I left the Pax with a question…what times in your life have truly brought you joy? Its a question that I was journaling about last night. What stands out to me is my wedding, the birth of my girls, seeing my girls succeed at something and the fellowship of the Pax

What has truly brought you joy?

TClap |
0

KABOOM at Colosseum

Leave a comment

WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!

TClap |
0

Kettle Bell Board of Pain

Leave a comment

WARMUP: Dynamic exercises

THE THANG: Board of Pain
+ Sprints
– 15 Deadlifts
– 10 Curl to presses
– 20 Tactical lunges
– 10 bent row per side

+ Sprints
– 20 halos clockwise
– 20 hula hoops clockwise
– 20 halos cc
– 20 hula hoops cc

+ Sprints
– 20 Swings
– 20 Bent row (both arms)
– 20 Upright rows
– 20 Goblet Squats

The pax got through 2.5 revolutions of the BOP. We discussed facing Adversity and the perils our colonies faced—certain death—in declaring our independence. Face Adversity with strong character and virtue.

TClap |
0

A Little Bit of Everything

Leave a comment

WARMUP: 25 SSH, 25 Peach Pickers, 15 windmills, 15 Moroccan Night Clubs, Hillbillies, Toy Soldiers
THE THANG:
Indian run around WEP while alternating mode of transport every trash can (run and bear crawl). Realized this was stupid and changed to running and bearcrawls where 6 runs to front.

Mosey to Monroe White road pendulum and conducted 11’s merkins and flutters at top of hills and 10 squats at bottom. Ended at 6 and 5 to complete other fun stuff.

Mosey to Print Shop and did 7’s with pull ups and big boys.

Mosey back to WEP stage. Did wall sits while passing Cindy back and forth.

MARY:
Blares
Chumbawumba (I get Knocked down) doing burpee every time I get knock down is said. It’s said a lot especially at the end.
ANNOUNCEMENTS: HIM Camp, read newsletter

COT: prayers for Clickbates friend John. Prayers for Layla, travel for cohiba and naked. And Lyla in Greenville. Praises for testimony by click bates FNG. God is good

TClap |
0

Let’s not bicker and argue over who killed who

Leave a comment

WARMUP: Begin run to Pull Up Bar Driveway, stopping periodically for
10 Windmills IC
10 Hillbilly Walkers IC
10 LSS IC
10 MNC IC
10 Shoulder Taps IC
10 Merkins IC

THE THANG: Coach Pat Summit’s Definite Dozen
12 Stations. First round as a group, then OYO.
First Round: 10 reps each
Second Round: 20 reps each
Third Round: 30 reps each
1. Merkins – Respect yourself and others – There is no such thing as self-respect without respect for others.
2. Sumo Squats – Take Full Responsibility – There are no shortcuts to success.
3. LBC’s – Develop and Demonstrate Loyalty – Loyalty is unilateral. You have to give it to receive it.
4. Bomb Jax – Learn to be a great Communicator. – Communication eliminates mistakes.
5. Calf Raises – Discipline yourself so one else has to – Self-discipline helps you believe in yourself.
6. Pull Ups – Make hard work your passion. – Do the things that aren’t fun first and do them well.
7. Lunges – Don’t just work hard, work smart. – Success is about having the right person in the right place at the right time. Know your strengths, weaknesses and needs.
8. Wide Arm Merkins – Put the Team before yourself. – Teamwork doesn’t come naturally; it must be taught.
9. Big Boy Sit Ups – Make winning an attitude. – Combine practice with belief. Attitude is a choice. Maintain a positive outlook.
10. Seal Jax – Be a Competitor. – Competition isn’t social. It separates achievers from the average. You can’t always be the most talented person in the room, but you can be the most competitive.
11. Squats – Change is a Must – Change equals self-improvement. Push yourself to places you haven’t been before.
12. Carolina Dry Docks – Handle Success like you handle failure – You can’t always control what happens, but you can control how you handle it.

We successfully finished the round of 30 reps, before collecting cones and moseyed back to COT.
Olaf was timing us, but we made it back at 0600 on the dot!

MARY: n/a
ANNOUNCEMENTS: Hanging with Stang, July 4th Convergence, Take a new PAX out for coffee.
COT: Stays in CoT

TClap |
0

Bitcoin’s Board of Bpainful Burpees

Leave a comment

WARMUP:
5 Bootcampers and 3 Runners got better with bootcamp routine below.

Mosey around the parking lot to warm-o-rama that includes,
SSH
Windmills
Tunnel Touches/produce pickers
Hillbilly Walkers
Moroccan Nightclubs
Imperial Walkers

Mosey to the bigger parking lot, for,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees

THE THANG:
Then head to the Board of pain for 5, 10 and 15, at four lamp posts followed by incremental burpees,
Merkins
Shoulder Taps
CDD
Mountain Climbers

Low Slow Squats
Calf Raises
Lunges
Monkey Humpers

LBCs
Freddie Mercury
Box Cutter
Flutter

Scramble to get back to Shovel Flag for CoT.

ANNOUNCEMENTS: Read the Newsletter, Lunch in Uptown, Hanging with Stang

COT: Prayers for families and traveling PAX

TClap |
0