Tag: Cubbie

HIIT?

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8 enjoyed a beat down on the football field at Ballroom. The buckets of running pain were back and the pax selected random runs from the assortment of options available such as 20 yard sprints, 50 yard runs, 100 yard runs, and just a few, very few, mall walk options. But mostly an opportunity to get in just under 2 miles worth.

Great fellowship and good to see Who Dat back out clown carring with Cubbie.

Prayers for Triple Lindy and his health concerns as well as some family health issues. Prayers for Poppins family situation, for peace and comfort.

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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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Four Corners of Fun at Golden Corral

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WARMUP: 4 Plank Jacks/Merkins/Shoulder Taps/Supermans. Repeat with 8 count. Repeat with 16 count. Repeat with 32 count.
THE THANG: Four corners with four exercises (20 count each) at each corner. After exercises completed at the corner, run one full lap + 1/4 to get to the next station. Exercises grouped as “Upper”, “Lower”, “Abs”, “All”. Once completed all corners we did the warmup all over again.
MARY: Nope
ANNOUNCEMENTS: Dam to Damn Bar
COT: Grassy’s son

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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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Comfy and Cozy

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WARMUP: This is Sweep the Leg. We don’t really do that.

THE THANG:
– Head out – cross over to Brayden
– Down the main entrance hill and back up – at each break in the
median, 5 burpees, including at top and at bottom
– When back at top, turn left down 160
– At Storage Center on left, bear crawl to next driveway at
Breadsmith.
– Partner up, man carry around the building, switching as
necessary
– Keep heading down 160
– At Enterprise RAC – 5 burpees, 10 squats, 15 LBC in lot
– At Sam’s driveway, bear crawl to the roundabout
– Partner carry to the end of the road in front of Morningstar
– Go around Chipotle back to 160, go left
– At Wendy’s – 5 burpees, 10 squats, 15 LBC
– Around Truist, back to 160 go left
– In front of CVS, 5 burpees, 10 squats, 15 LBC
– Return route, repeat as much as possible

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: 5th Core Principle

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Fun at Model A Brewery

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THE THANG:
Total Miles: 3.5 for YHC, I think @badlands had more but I’m not quite sure.

Jog to First Horizons Bank.
15 burpees
Jog to Model A
15 Big Boy Situps
Rinse and repeat
Most got in 3 circuits
Job back for COT
COT:
I ended with a prayer from my pastor, slightly modified for F3.

I am thankful for…..
…the Gospel that defines me
…the Son who rescued me
…the Father who pursues me
…the Spirit who inhabits me
…the F3 PAX that surrounds me
…the Scripture that shapes me
…the future that awaits me
…the obstacles that mature me

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Climbing the Matterhorn

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Climbing the hills of The Matterhorn

It was a nice January morning when the Matterhorn made its debut with 7 pax joining for the beat down.

Disclaimer was given

Warm up:

15 SSH
15 Wind Mills

Mosey to back hill

Every other light post to Dam Rd

Return after each

1. 5 Merkins
2. 10 LBC
3. 15 Squats
4. 20 American Hammers (Double Ct)
5. 25 Moroccan Night Clubs
6. 30 MtN Climbers (2Ct)

After going up the ladder, we did sets as we made our way back to COT 3.2 miles was the total

Prayers for UHauls family and healing

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Christmas Leftovers

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16 degrees this AM….

No one else showed for pre-run – but YHC hasn’t worked out in over a week so figured better to dust off the cobwebs before leading this morning.

THE THANG:
Was not sure how I would feel this morning (been sick for past week) so had a couple different routes in mind to get to Allison Park. Felt decent so decided for the 4 mile route through Baxter (Front – Berkshire- Downing – Gardenia – Mills – Sutton)

We stopped at random points along the way to allison park for exercises – monkey humpers (ICx20), merkins (ICx10), squats (ICx10), wide arm merkins (ICx10), lunges (OYOx10), diamond merkins (ICx10), shoulder taps (ICx10)

At Allison Park we did dips (ICx10) and then all got in plank position and did merkins while each PAX took turn doing 5 pullups.

Running low on time so mostly just run straight back to COT via sutton road and Richards Crossing. Stopped once to keep group together and did some Burpees (OYOx7)

Got back a couple minutes late.

COT and then some mumblechatter after.

As always- an honor to lead.

-Badlands

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Warm and Sunny Progressive Ladders or String of Pearls

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WARMUP:
‘‘Twas a tad moist, so we jogged over to the FMHS front entrance overhang.

15 count all
SSH
Cherry Picker
Peter Parker’s
Imperial Walkers
Moroccan Night Clubs

THE THANG: Progressive Ladders or String of Pearls

Bear crawl down, lunge walk back
15x count at each pillar
1. Dips
2. Merkins
3. Big boy sit-ups
4. Calf raises
5. Hello Dolly’s
6. Burpees
7. Flutters
8. Shoulder taps (with an out of time so we dropped to 10x count and did 8,9,10 in a row)
9. American Hammers
10. V-ups

ANNOUNCEMENTS/COT:
discussed 8-blocks, why, how to, improvement, acceleration. Do it for Q1 2023 AND listen to the CSPAN 2021 43 Foot podcast on the topic ( I did 3x)

Yardsale’s girls have been in and out of the hospital for sickness.

Discussed reaching to those who might be lonely on the holidays.

Dress warm for the Convergence, cover any patch of skin you can.

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