Tag: Cubbie

Rain Was Right On Time

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WARMUP: Run To Business 21
THE THANG: Thought we would have a dry morning but Mother Nature had heavy rain in store for us. It started pouring exactly at 0515 and lasted to about COT. Some pole dancing was on tap for my Q at Minnow Pond so I had pax mosey over to business 21 where there are 5 telephone poles about 1/8 mile apart. Pax started at pole 1 did an exercise and ran about 1/4 mile to road sign and ran back up hill to first pole do exercise then move to second pole and do that exercise. This pattern continued to all 5 poles where completed. Exercises were 10 reps at each pole of Hand Release Merkins, Big Boys, Monkey Humpers, Carolina Dry Docks and Hand Release Diamond Merkins. 3.5-4.25 miles where ran.
MARY: nope
ANNOUNCEMENTS: Golf Tournament October 20th Waterford Golf Course.
COT:

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Runners Don’t Smoke

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WARMUP: No warmup just start running
THE THANG: Option 1: Deadly 3 mile run; Option 2: A safer 4.5 mile run
MARY: She doesn’t visit running AOs
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Three lessons and……burpees

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WARMUP: Mosey to Kimbrell’s parking lot. The following exercises in candence with burpees in between.

Windmills
Cherry Pickers
Imperial Walkers
Hillbilly Walkers
Seal Jacks
Side Straddle Hops

THE THANG: Mosey to the site formerly known as Footloose

Lesson 1 – Treat the body rigorously so it does not fail the mind.

Partner DORA – 50 burpees, 100 squats, 150 flutter kicks

Mosey to the top of the hill at the parking lot on Monroe White for lesson 2.

Lesson 2 – You have power over your mind, not outside events. Realize this, and you will find strength.

7’s in the lot – Burpees on one end, NUR to the other lunges on the opposite end. Note – Tesla is fast.

Mosey to Print Shop parking lot for LBC’s in cadence and rosalitas in cadence.

Mosey to the Millstone downtown. Touch the Millstone and do two burpees.

Mosey to the Parking Lot on Massey for Lesson 3

Lesson 3 – You should not give circumstances the power to rouse anger. For they do not care at all.

19 merkins of different types at each light pole.
This idea looked better on paper than in reality and the 559 bell rang while in the midst of attempting completion of these. PAX headed back to COT to make the 0600 deadline.

MARY: Was left at the Print Shop
ANNOUNCEMENTS: Many – read your newsletter
COT: always the 5th core principle

Cubbie – thanks for the call. Always a privilege to lead.

:eye:

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AMRAP 4 Autism Preview

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WARMUP: Some
THE THANG: AMRAP:
400m partner run
31 KB Squats
69 KB swings
31 OH press
69 OH DB stationary lunges
31 burpees
MARY: A little
ANNOUNCEMENTS: Newsletter
COT: Best part. “Marriage isn’t meant for our happiness, it’s meant for our holiness”

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Introducing the Stork Press

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WARMUP: After a messy start of out of order exercise commands, we warmed up
THE THANG: 5 rounds, 2 exercises, 1min each – 20 Swings with a plank, 6 burpees and run with KB
2 rounds, 6 exercises, 1 min each
clean, squat, press, both sides
Bent row, both sides,
Stork Press, both sides

2 rounds, 4 exercises
RDL – single leg, both sides
Goblet squats,
Squat jumps
MARY: Side Planks
ANNOUNCEMENTS:
COT: Treasure the good moments

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Are you able to pivot when an obstacle is in the way

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WARMUP: SSH, windmills, cherry pickers, Peter Parker’s, Parker Peters, arm circles, Moroccan nightclubs
THE THANG: up and down hill with LSS at bottom and big boys at top x3
Wind sprints and ne’er backx5
Amphitheater 10 in cadence burpees we were suppose to go to playground but with not knowing about construction we pivoted to multiple stops around WEP for lunges, hand release merkins, and American hammers. Finished off at wall for step ups, derkins and dips.
MARY:
ANNOUNCEMENTS: marriages, addictions, and family changes that cause dynamics in the home.
COT: early into the workout the site Q asked to share my “why I do F3” it is simple because of you all. I was definitely a sad clown about 12 years ago when 2 guys were coaching my sons soccer team. I would drop him off and then go for a run. They asked if I ever heard about this workout group called F3. I said I’ll think about it. 1 day later when going to get a haircut I ran into another guy he said let me tell you about this group I’ve been working out with called F3. As a new believer ( I had been agnaustic until this time) I knew God was putting men into my life to change my perspective on life and him. Because of the men I have met and that have given me so much I want to give back to each of you and to men that have not been introduced to what we have. I know I am not the best at getting guys to come out but I love getting to walk in life with all of you that are coming out and that bring others to the gloom. Love you all.

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WorldsBestMerkin

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WARMUP: plank
THE THANG:
World’s greatest push-up, bear crawls, power skips, fire hydrants, sprinting up the hill
MARY:
ANNOUNCEMENTS: welcome to the new guy Rocco who carried a water bottle around the whole workout so we named him after a Waterboy reference Boucher
COT:

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It certainly wasn’t hot

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WARMUP: 3 gathered in the wet because they decided today was a day to get a little better. We took off towards the engineering building where the mini wall is located and did SSH, cherry pickers, windmills, low slow squats, merkins. 5 minutes into the workout and we were already wet so we were definitely committed to the weather.
THE THANG: Made our way over to WEP for some old school drill bits.
At each drill bit which are now bench swings, we did 1 exercise but added an exercise and count at each new swing.
– 10 bombjacks
– 20 diamond merkins
– 30 American hammers
– 40 squats
– 50 flutters
– 60 calve raises

The last 2 swings we just did the flutters and calves.

Ran back to the small wall for 2 sets of: 20 step ups, 20 dips, 20 derkins (only 10 derkins for the second round).

Ran down to the small parking lot for a wall sit where each guy stepped out to do 2 burpees and then rinse and repeat. Then back to COT.
MARY: 1 round each guy call cadence before time ran out
ANNOUNCEMENTS: men’s shelter
COT: CSPAN style around the group for some prayers and praises.

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Pit and the Pendulum

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THE THANG: Harris St Hills, pendulum from 21 to Audrey. 10 Mike Tyson’s at Audrey, 10 Am Hammers at the park and 10 Jump Squats at 21, repeat until legs are shot or time for COT

ANNOUNCEMENTS: Bethel and Naked Gun
COT: Minimal due to time constraints but done.

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Sunny Delight

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WARMUP:
SSH, Windmill, Downward Dog, Honeymooner, Runner Stretch
KB Deadlifts and Swings
Suitcase carry 1 lap around the parking lot

THE THANG:
10 minute circuit:
1. Upright row x 10
2. Clean + press x10 (5 e/a)
3. Tricep Extension behind head x10
4. Merkin on KB
5. Mosey without bell
– Twist: Each round, first person back from the mosey performs 10 swings with Sunny D

Partner DORA – Uphill Farmers Carry with both bells
100 lunges (50 ea side)
200 American Hammer (400 ea side)
300 Shoulder Taps
100 Shoulder Taps – Modified for time (and sanity)
– Twist: Sunny D makes his way round the groups and the unlucky PAX must farmer carry it + his own bell

MARY: Death by KB Swings – AMRAP Swings; each time the bell is put down, mosey around the group for laps

ANNOUNCEMENTS: Newsletter, Coffeteria

COT: VQ Feedback and FNG @Fargo

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