Tag: Cubbie

Multiples of 5

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WARMUP: Mosey to Print Shop

THE THANG:
5 pull-ups at the Print Shop.
Run to parking lot at the corner of Williamson St and Watson St. for 10 merkins
Down Williamson St hill to Fort Mill COG for 15 LBCs
Up Academy St for 20 step ups (10 each leg) nearby Craft Axe.
Back to Print Shop
~0.5 mile loop

MARY: Eh

ANNOUNCEMENTS:
Stuff The Bus, new scheduling platform, Bethel, etc.

COT: stays at COT

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The NOT SO Sweaty Barry

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If I missed your name, feel free to edit it in….

The weather did not agree with us, but I hope everyone had a nice evening at The Barry (aka The Sweaty Barry). I’m really not sure how a person could not have a good time with Milwaukee’s Beast and PBR being served.

Winner (repeat), Harry Carry … new traveling trophy awarded

Ruck winner (repeat), 3D … we’ll rustle up an award for the ruck winner next year

Thanks to the volunteers.

Thanks to the Rock Hill participants.

Thanks to Twister for gracing us with his presence.

Looks like we made it,

Barry Manilow

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The Grinder, Beast, & Gauntlet

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Warm-O-Rama
SSH
Windmills
Arm circles

Moseyed to the pharmacy parking lot where the party began.

Each Circuit was done for 5 minutes for as many rounds as possible, with a 1 minute rest in between. After the 3rd circuit we repeated circuits 1 through 3.

? CIRCUIT 1: “The Grinder”
5-Minute AMRAP
– 10 Squats
– 10 Merkins
– 10 Jump Squats
– 10 Wide Arm Merkins
– 10 Bonnie Blairs (5 each leg)
– Run across the lot and back then start circuit over.

? CIRCUIT 2: “The Beast”
5-Minute AMRAP
– 5 Burpees
– 10 Mountain Climbers (each leg)
– 10 Lunges (5 each leg)
– 10 Diamond Merkins
– 20 SSH
– Run across the lot and back then start circuit over.

? CIRCUIT 3: “The Gauntlet”
5-Minute AMRAP
– 10 Carolina Dry Docks
– 20 Flutter Kicks (4-count = 1)
– 10 Plank Jacks
– 10 Shoulder Taps (R+L=1)
– Bear Crawl ~10 yards
– Crawl Bear ~10 yards
– Run across the lot and back then

We moseyed back to COT in time for Piston Crunches & a 1 minute plank.

ANNOUNCEMENTS: Stuff the Bus, coffeteria convergence Friday at Panera Bread- State of the Nation from <@U5CVD8D7V>, Bethel Men’s Shelter 1st Thursday in August 7th.
COT: I brought up the subject of “What’s your Why?” Why F3? What keeps you coming back? Prayers were made.

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KB Suicides

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WARMUP:
– Moroccan nightclub
– windmill
– Imperial walkers

Mosey w/out bell
– 20 merkins on curb in cadence, mosey
– 20 low slow squats, mosey to COT

THE THANG:
– Lunge in front of church
– Count off by 3, set up for suicides

Board 1
– 10 man makers, run
– 15 goblet squats, run
– 20 lawn mower pulls – 10 each arm, run
– 25 American hammers – single count

Board 2
– 10 curls, run
– 15 low slow squats, run
– 20 halos, run
– 25 big boys, run

Board 3
– 10 upright rows, run
– 15 figure 8’s, run
– 20 overhead press – 10 each arm
– 25 lbc, run

Board 4
– 10 snatches, run
– 15 kettle bell swings, run
– 20 lunges – 10 each leg, run
– 25 box cutters, run
MARY:
Flutters
ANNOUNCEMENTS:
COT:

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Squatch Pond

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WARMUP: run to Church of God Worship Center, 5 SSH, 5 Seal jacks, 5 downdog merkins
THE THANG: pick up two 2lb weights, run to stairs at FM COG, calf raises on steps x10, SSH x10, seal jacks x10, run through upper lot of COG to Confederate St, turn right down Forrest St, turn right down Academy St, run up steps to 2nd floor of COG to perform SSH x10, seal jacks x10, derkins on picnic tables x10, run down steps, drop 2lb weights at corner of Academy & Withers, run up Withers towards the Print Shop to complete 5 pull-ups and 5 toes to bar, run out of Print Shop and cut through lot of Craft Axe, down Academy St to go pick up your 2lb weights at corner of Academy & Withers… RINSE AND REPEAT 2 more times
MARY: LBCs, Broga
ANNOUNCEMENTS: Trash pickup, Stuff the bus, Bethel Serve
COT: :pray: back to school

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Lucky 7s

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WARMUP:
SSH
Merkins
Windmill
Cherry Picker
Imperial Walkers
Hillbilly Walkers

THE THANG:
First 7
Run by the WEP bathrooms
Merkins / Calf Raises

Second 7
WEP amphitheater steps
Squats / V-Ups

Third 7
Bear crawls in parking lot
cDDs / Plank Jacks

Step Lunges on the curb 10 reps x3
Arm circles – 10 reps, forward and backward
Step lunge with twists – 10 reps

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Monkey steals the peach

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WARMUP: SSH, IW, CP… all IC, mosey to WEP Amphitheater

THE THANG:
Quick Overview of 7 Knife Attacks(pax hold Al Gore)
Pax get pool-noodle-“dagger” (pic below)
Get coupon from rock pile

• Hilt, Fist, Cut, Thrust, Slash, Drag, Fillet  (High Flyers Crush Steel Targets During Fieldwork…)
• Saber Grip vs. Filipino Grip (Thumb position) – discourage reverse/Ice-Pick grip
◦ Saber better for Fist+Hilt… Filipino better for Slash & cut (protects wrist angle)
◦ Reverse Good for Hook & Trap… but not today
• Basic Stance (reverse guard hand to protect hand tendons / protect carotid)

OFFENSE
1 1 Pax does coupon Overhead presses…. Other Carves Alphabet on his Torso
◦ Flapjack
2 All but 1 Pax Holds “Coupon Cross” circle Pose (linked by rocks)…. Last pax in center  practices targeting Carotids, Brachial, and Femoral
◦ After getting all pax, trade out to next man
◦ must hold coupons high enough for slasher to access Brachial arteries & spread legs enough for Femoral access (TWSS…)

DEFENSE: hold Al Gore again during instruction 

Pax practice this w/ EMOM; Indian run style attacks on same pax practice a single technique at a time

– 4 Burpees then try MEET …
– 10 Merkins then try PASS or FOLLOW
1 Meet: Slash at their hand on the way in (+ 2x force!)… – must use free hand to check his knife hand
2 Pass: Step away, but cut wrist AS he passes
3 Follow: Step away, but backhand cut AFTER he’s gone through

CHALK KILL CHALLENGE: Swap Noodles for Sidewalk Chalk
• NO STRIKING, GRAPPLING, OR “cuts” ABOVE THE NECK
• 30 sec. Goes…. Then # reps = # “cuts”
◦ Man Makers… SSH till 6 is up
• Repeat
5:50-ish: head back to COT

“Discipline is the blade that carves out greatness. You don’t rise to the occasion—you fall to your level of training.”

ANNOUNCEMENTS: newsletter items

COT: prayers for lost loved ones, discernment, marriages-and accountability. Therin, and upcoming outreach efforts.

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8 blocker at block party

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WARMUP: Broga by BOSSmen
THE THANG: doing 8 blocker leadership goals exercise. Jog to top of hill and collect writing tools. Box one fill out your Concentrica, box two your 1st F goals for the next 13 weeks. Box 3 fill out one way you are going to strengthen a relationship that is out of balance in your Concentrica box. Box 4 is one goal for improving your faith.
Back page is more personal goals in listing your jester, your mental Sharpening, your intentions with your date nights, advice to give your younger self.
MARY: we did multiple exercises in between each box. Some running, bear crawling, hill sprints, merkins, standing penguins and some other things.

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Musical murder bunny Humper with a moving target.

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: Warmup:  MUSICAL
1 Devil went down to Georgia remix by State of Mine (3:37)
1 Base = Imp. Walkers
2 Chorus: Plank Jax
3 Solos: and walk-ChP
2 Country roads remix by Me first & Gimme Gimmes (2:11)
1 Base = Hillbillies 
2 Chorus = Windmills 
 

Thang#1: one man Murder-bunny-humps to cone & carry back(first 2 exercises)- while the rest do an exercise…, then change exercise: 

• Single leg Halos (stability!!)
• Cossacks w/ OH Press
New MOT:Lunges with cross-body swing
• 1-Leg RDL w/ Row
– Devils’ Halo: rt ft around head to left, return to Lt ft

Thang#2:  moving target series… sprint hill & crawl-bear down after each series, Plank/Al-Gore till 6 is up

A Cleans-press-squat
1 1-2-1, 1-3-1, 1-8-1 
2 1-1-2, 1-1-3, 1-1-8
3 2-1-1, 3-1-1, 8-1-1
B Alt. RDL’s, Snatch, Curls
1 1-2-1, 1-3-1, 1-8-1
2 1-1-2, 1-1-3, 1-1-8
3 2-1-1, 3-1-1, 8-1-1
C Windshield Wipers, Bulletproof Knight, American Hammers
1 2-4-2, 2-6-2, 2-16-2
2 2-2-4, 2-2-6, 2-2-16
3 4-2-2, 6-2-2, 16-2-2

MARY: w/in last series
ANNOUNCEMENTS: same as newsletter
COT: prayers for flood victims, recovery of sick loved one’s, marriages

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Cindy 11s // 5 types of wealth

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WARMUP: a short one
THE THANG:
1st 30:
4 corner 11s with Cindy
1st corner: thrusters + merkins
2nd corner: curls + jump squats
3rd corner: American hammers + big boys with Cindy
4th corner: overhead squat + single arm row

2nd 30:
Conversation around the 5 types of wealth based on the book by Sahil Bloom
1) time
2) social
3) physical
4) mental
5) financial

Dimmer switch analogy

MARY:
ANNOUNCEMENTS: a couple
COT: yes

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