Tag: Conundrum

Partner beatdown

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WARMUP: Cherry 🍒 Pickers to commemorate my VQ, burpees, windmills, and a mosey
THE THANG: two stations with a partner.
Station one- First set- Imperial Walkers, Second Set-American Hammers, Third set- Mountain Climbers, Fourth set- Monkey Humpers, and lastly – Side Straddle Hops.

Start at the first set while your partner runs to Station 2 where this is waiting… when they return, you switch.
Station two- First set – 20 Merkins, Second set – 40 squats, third set- 30 Carolina dry docks, fourth set- 10 💎 merkins, fifth set- wide merkins.

Rinse and repeat

MARY:
ANNOUNCEMENTS: D2D 10k
COT:

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VQ

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WARMUP: Cherry Pickers, Burpees, Windmills
THE THANG: Two stations with 30+ yards between. 5 exercises each and 3 rounds. Lots of push-ups, squats, mountain climbers, monkey jumpers, side straddle hips, etc
MARY:
ANNOUNCEMENTS: D2D 10k
COT:

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The Hard Thing

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WARMUP: Mosey, SSH, Windmill, Arm circles, Low slow squats, Mountain Climbers, Mini Mucho Chesto
THE THANG: 10 Carolina Dry Docks, Bear Crawl, 20 squats, lunge walk, 30 calf raises, bear crawl, 40 LBCs, lunge walk.
Mosey to end of breezeway.
Balls to wall and execute wall traverse of 10 yards.
10 Split Squats each leg
10 Low slow Squats
30 calf raises
Rinse and Repeat starting at wall traverse.
EMOM 10 merkins for 10 minutes
Mosey back to COT
Heel taps
Dead Bugs
Big Boy sit ups
Hip exercises
MARY:
ANNOUNCEMENTS: Clave Boss 5k/10K is Sat and it will be nipply
COT:

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Keeping it together

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WARMUP: stretches, windmills, toy soldiers, side straddle hops, karaoke
THE THANG: most to the track area, series of partner repetition exercises with the bench and running. Merkins, derkins, irkins, step ups, dips. Moved over to front of school and inchworm bear crawls, Indian run to COT
MARY: flutters, straight up had this v up type exercise that consisted of one leg up at a time, LBCs, big boy sit ups, and other Misc stuff
ANNOUNCEMENTS: see newsletter
COT: praise for straight ups boys in their weekend competition, pray for shower curtains shoulder surgery, *** remember that when you are going through hard times to not stay isolated, reach out to your brothers for support – we are stubborn as me and try to carry the torch on our own and it takes us out. Ecclesiastes 4:9 – two are better than one

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Ab Destruction

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WARMUP: SSH, Slow Windmills, Imperial Walkers, Morrocan Nightclubs
THE THANG: We toured the campus of Springfield Middle and Elementary schools stopping 5 times for Ab Destruction.

Big Boy w/Twist
Toe Taps
Reverse Crunch
Mountain Climbers
Plank Toe Taps
Each exercise was done 20× at each stop for a total of 500 reps.
MARY: Was alot of stretching/Broga

ANNOUNCEMENTS: Skeet shoot and Bourbon tasting was mentioed
COT: We had an FNG that we named RollOff. …we said our prayers and Praises and I took them out with a prayer.

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Are you Tony Hawk?

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WARMUP:
– 30-something SSHs
– Dynamic stretching on soccer field
– Discussion about the origins of my F3 name and the fact that a kid at Inizios really REALLY thought I was Tony Hawk – lol
– The F3 Name conversation spilled over to some of the other PAX present…Change Order expressed grievance over being picked on because of his career, Kermit apparently really likes broad jumps – I don’t know 🤷‍♂️

THE THANG:
A tour of the campus was the basic premise:
– Mosey to the athletic entrance: Lunges walks/reverse lunge walks w/ assorted exercises in between (bomb jacks, big boy sit-ups, monkey humpers, etc.) between light poles
– Mosey to bus loop: Merkin train (1 merkin and walk your hands 3 “steps” to the right) down one side of the curb
– Wall sits alternating with BTTW x3
– Merkin train part 2
– Mosey to the playground: 1 pull up, 2 chin ups, 1 Kraken Burpee, 10 knees to chest on the swings x 3
– Mosey to back of school for assorted stupidity (maktar jais on the wall, bear crawls, calf raises up the steps, broad jumps, more lunge walks)
– Mosey to front of middle school at top of car rider loop: 11s with big boy sit-ups at bottom of hill and burpees at top – completed 1/10, 2/9, and 3/8
– “Catch me if you can” sprint back to COT

MARY: 4 min of PAX favorites

ANNOUNCEMENTS: Charity Shoot and Bourbon Tasting coming soon
COT: Kermit took us out!

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Ironclad for the Win

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WARMUP: SSH, Imperial Walkers, LSS, Moroccan Nightclubs, downward dog/honeymooners
THE THANG: my son Ironclad (11) has been posting at the Yard and was very eager to help create the winky.  He wrote out the exercises so this is a workout an 11 year old can do 😉

5 reps of Merkins, Derkins, Diamond Merkins, Parker Peters.  Run half way around the loop and complete another set of 5 reps of each exercise.
Rinse and repeat but increase the rep count to 10 of each exercise.

Mosey to the back of the school for some wall work. Balls to the Wall. Every man does a 10 count (hold position for 90 seconds). Recovery is a wall sit for 90 seconds. Rinse and repeat!

Mosey to the next station:  
Round 1: 20 SSH, 20 Flutters, 40 squats, 40 shoulder taps (double count), 30 Carolina Dry Docks – run a lap around the parking lot
Round 2: 20 Xs & Os, 15 Big Boys, 20 LBCs, 15 Flutters, 10 Diamond merkins

Mosey to the pull up bars:
Split in 2 groups. 1st group completes 10 pull ups. 2nd group completes 10 knees to chest using the swing sets. Flapjack and complete 2 rounds

Mosey back to COT for 2mins of Mary to finish.

MARY:
ANNOUNCEMENTS: t laps for Poppins and his work on the Kenya shoes collection.
COT:praying for Double Ds father in surgery today, for Lookout’s son as he is dealing with seizures. Spectre’s family as they fly in from Chicago before hurricane Ian. Praying for all this impacted by the hurricane.

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The Pain is real

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WARMUP: Mosey, 25 SSH, 10 – 4 count merkins, 10 v-ups, 15 flutters and 10 CDD. we did this 4 times.
THE THANG: Elevens Merkins and burpes, alternating run and NUR- up the hill of deathat GHM entrance. We finished right on time.
MARY: no time
ANNOUNCEMENTS: Olaf starting an USUP around Earth Fare area., Read newsletter
COT: Prayers for Marriages, Praises for Straight Ups son , beating him in a raining trail race. Praise for the Pax showing for Incoming(Italian Job) help getting a falling tree out of the way.

Message was be careful how you start your day with positive thoughts and stay away from selfish thoughts.

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30 min Dora then broga

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WARMUP: little mosey then some
SSH
HULA HOOPS
LOW SLOW SQUATS
MERKINS
then YHC took the opportunity to let some of the new faces I’d not recognized lead the PAX in some SSH. Yeah it wasn’t perfect but it got better and the importance of language was discussed. Great job BowWow and Marty Byrd. Thank you PAX for the constructive feedback in helping these men get some playing time in the arena.
THE THANG: Dora 1-2-3 as easy as can be.
Merkins
Squats
Crunches.
Other partner runs loop as timer.

Mosey back and Marty bird showed us he’s been paying attention in class with 10 text book SSH.
Finished in order to get in some much needed Broga.
Don’t know the names of the moves but Shield told stories about pigeons getting chased by rats the size of small wolves.
MARY: we planked for a min of gratitude
ANNOUNCEMENTS:
COT: prayers for family and healing of those sick.

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