Tag: Cohiba

Tallawah Preview

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WARMUP:
SSH x 10
Low Slow Goblet Squats x 10
KB swings x 15

THE THANG:
AMRAP in 15 min
10 Manmakers
Mosey 30yds to first corner
10 Squats
Mosey 80yds to second corner
10 merkins
Complete loop (110yds) back to Manmakers

2nd AMRAP in 15 min
10 squat presses
Bear crawl 10yds
10 merkins
Crawl bear 10yds

ANNOUNCEMENTS:
D2D donor match on Friday 02/03
Snake Pit will say goodbye and have its last post next week 02/08
D2D100k
Check your newsletter

COT:

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SCSOHLS

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WARMUP:
SSH
IW
HW
Toy Soldier
Butt Kickers
Short Mosey
Maybe some yoga
Dan John’s Humane Burpee (look it up if you’ve read this far)
Slingshot
Halos

THE THANG: Farmers Carry around the AO
Stopped for the sequence:
One handed Swing
Clean
Snatch
Over Head Reverse Lunge
Racked Squat
Repeat on the other side

Sometimes we did more than one rep of the sequence, other times we didn’t.

Bear crawled for a while to get our heart rates back down after the sequence….that was not an effective method of lowering the heart rate. You’re welcome

MARY: 4 burpee snatches each side
did do some rotational halos from our knees

ANNOUNCEMENTS: Jaeger 3/11
COT: Went around the circle. Small groups = easier fellowship

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It’s Still a Keeper

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WARMUP:
THE THANG:

5 Rounds. Each Round has it’s mode of transportation. There are 5 exercises that were repeated each round. Do the 1st exercise, then do the transportation, do 2nd exercise, etc. When done with all 5 exercises. Repeat with the 2nd transportation. Added some * options to modify harder if needed.

Transportation

Sprint – 2 aisles

Side shuffle – 2 aisles *add bell

Lunges – 1 aisle *pass thru with bell

Bear Crawls – 1 aisle *Crawl Bear back

NUR – 2 aisles

Exercises

Curls – 10 ea arm or 20 both

Squats – 10 *20

Overhead Press – 10 ea arm

Tricep Ext – 10 *20

Swings – 10 *20

MARY:
ANNOUNCEMENTS:
COT:

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The Jack Web Phenomenon

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WARMUP: plank <>upward dog <>downward dog (with variations), mix in exercises from plank position- merkin, Diamond merkin, plank jacks, Peter Parker’s, you get the idea
THE THANG: Webs!!!
1-5 sit-up-getup:4-20 single arm chest press (both with KB)
10-6 burpees on curb:40-24 calf raises with KB
1-5 Turkish getup:4-20 KB curls
10-6 goblet jump squats:40-24 hops with KB
1-5 big boy burpees:4-20 KB swings

Merkins on bell 5-4-3-2-1 each side : KB triceps 5×10
End with max merkins in 30”

ANNOUNCEMENTS: Dam2Dam 10K on Saturday- Beaker and I are getting a 10K warmup starting at 9:45AM at the Print Shop and heading to the start line for the official 10K.

COT: prayers for my daughter who is not feeling well

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Aggressive Start

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WARMUP: 10 each- SSH, cherry pickers, Moroccan night clubs, 2 laps around the parking lot
THE THANG:
PART 1:
4 corners
– 20 Man-makers- High knees
– 20 curls – lunges
-20 Big boys – Butt kickers
– 20 Squats – Mosey
PART 2:
Jack Webbs-
Push ups & overhead press

The intent was to get up to 40 but…. I heard kettlebells hit the asphalt so we stopped at 28 and did another 4 corners with the Pax choosing the exercise at each corner.

PART 3:
Dora’s-
100- over head press
200- squats
300- curls (didn’t finish)

MARY: 1 round
ANNOUNCEMENTS: yes
COT: Had to be there

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The Hive is Alive at Five

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Warm-ups : SSHs, Imperial Walkers, Wind Mills, Plank Stretches

Mosey to the big parking lot for some partner exercises. Partner 1 carried both bells while Partner 2 performed 5 perfect merkins. Flapjack and continued until we arrived at the second light post. Next, we dropped the bells for partner pushes between the light posts. We continued this pattern until we arrived at the front of the school.
Next, we grabbed some wall with the bell for a wall sit press and extension. Two rounds and then proceeded back to the stadium carrying the bell over our head. At each light pole, we stopped for an exercises. First light pole, man-makers, set of 5. Since half the group elected to modify, we did 5 more. KB Swings, Flutters, and LBCs were completed by the time we arrived at the stadium.
Back to partner exercises, Partner 1 carried bells up the hill while partner 2 ran to the top. Flapjack and continue until mumble chatter subsided.
Return to the flag for a few minutes of bells around the circle. Lots of laughter due to either having to handle Tesh’s 100# bell or the colorful deceivingly light bells.
Great job men!
Prayers for family members and friends suffering from cancer.

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Is that a POLAR jockstrap?

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WARMUP: some stuff
THE THANG:
Everyone took a station. AMRAP while one person carried the sandbag out and back
Timer – Sandbag carry
Flutters with keg press
Curls
LBCs
Squat thrusters
Triceps or skull crushers
American hammers
Rows

MARY:
Hip flexors and some ab stuff
ANNOUNCEMENTS:
COT:

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Feeling like a 4th wheel…

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WARMUP: stuff
THE THANG:

11s
Kettlebell swing/triceps.
Flutter with a press/ curls Overhead carry

Didn’t have time for the rest of this..
Rows/ calf raises. Side lunge walk
Cling press/ American hammers Farmer Carry
Hip flexors

MARY:
ANNOUNCEMENTS:
COT:

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NFL PIGSKIN PICK’EM

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THE THANG:

NFL Pickskin Pick’em Fund Raiser

14 Pax picked the potential winner of every NFL game this season
Each correct pick was awarded 10 pts
Each E.H. that posted throughout the season was awarded 20 bonus points
Each time a Pax volunteered at an F3 community service outing (Bethel Men’s Shelter, Blood Donations, FMCC, Adopt-a-Highway) was awarded 30 bonus points.

Most correct picks with 173 out of 269 games – Fogerty and Pusher
Most E.H.’s with 1 each – Uhaul and Cohiba
Most Community Service posts with 5 times – Fogerty, Sprocket, Badlands

Overall Standings
1st place Fogerty 1880 pts and $185
2nd place Sprocket with 1850 pts and $46
3rd Badlands 1840 pts
4th Pusher 1730 pts
5th Poppins 1710 pts
6th Double D 1700 pts
7th Uhaul 1690 pts
8th Cohiba 1670 pts
8th Dojo 1670 pts
10th Backdraft 1640 pts
11th Barry Manilow 1610 pts
11th B.O.B. 1610 pts
13th Crab Cakes 1390 pts
14th Cyclops with the tagline “4 yards and a cloud of dust” – 1340 pts

1st and 2nd place get to create a workout beatdown based on standings.

$273 dollars donated to the Fort Mill F3 Scholarship fund.

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