Tag: darkhelmet

12 Days of Christmas

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WARMUP:

Windmills (sloooow)
Imperial walkers
Hillbilly walkers
Plank
Upward dog
Downward dog
Merkins
Peter Parker’s
Upward dog
Downward dog
Wide arm merkins

THE THANG:

Mosey to pull up bars, had board set up with 12 days of Christmas…

Start with first day of Christmas, run to bottom of hill come back and do first and second day, so on and so forth

Exercises
Kraken burpee
Knee tar jai
Sumo squats
Cindy press
Toes to bar
Diamond merkins
Calf raises
Man makers
Flutters
Hello dollys
Freddy mercurys
Monkey humpers

MARY:
No need
ANNOUNCEMENTS:
Christmas party, dam to dam

COT:
Discussion about patience and God’s timing, other prayers, had to be there

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Mind Over Moderation

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WARMUP: Run two laps around the parking lot. SSH, Windmills, Merkins
THE THANG: 2min run.
10 Lunges I/C, 10 Reverse Lunges I/C, 15 Low Slow Squats, 20 Calf Raises
2min run
25yd Partner Pushes (3x each)
1min run
Peter Parkers, Protractor
2min run
1min Carolina Dry Docks, 1min Ins/Outs
Even-Numbered Jack Webb: 2 Merkins/8 Overhead Claps, 4/16, 6/24, 8/32, 10/40
2min run
Plank Series
MARY: See Above
ANNOUNCEMENTS: Yes there were. Christmas Party
COT: Should’ve been there.

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Wet roller coaster

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WARMUP:
– quick mosey, SSH, WM, IW
THE THANG:
– “The Roller Coaster”: modified suicides: increasing reps at each cone: 10x / 20x / 30x / 40x / 50x. Run in-between the cones. After completing ladder, repeat with other exercise. List of exercises: squats, plank jack, MC, LBC. After each 5 min there was a 1 min “recovery” where PAX are required to do at least 10 burpees. Had some more running with some SSH and hand-release merkins mixed in there.
MARY:
– some more SSH, hand-release merkins and burpees at the end together with the “swingers”
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Things I stole from Tesh

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WARMUP: SSH, IW, HW, Merkin (slow)

THE THANG: https://f3thefort.com/2019/10/24/2019-43-minnow-pond/ Stole this one from Tesh. Thanks for writing the backblast buddy! We made it 4 rounds

MARY: called some yoga at COT, approximately 70 seconds worth

ANNOUNCEMENTS: newsletter is there to be read in your email inbox

COT: practice gratitude like you work on your fitness, CONSISTENTLY

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Keep it simple

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WARMUP: running, stretching, etc
THE THANG: pull ups, merkins, curls, dips, running, swings, overhead press, squats
MARY: ab work
ANNOUNCEMENTS: thanksgiving convergence
COT: keep it simple – Ecclesiastes Chp 7

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Black Friday “Convergence”

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WARMUP: Toy soldiers, butt kickers, karoaci and mosey around the parking lot.
THE THANG: Base number is 10 reps. Stacked deck of cards so that there were only aces through 5 cards. PAX pulled a card from deck and that was the multiplier on the reps…eg a 3 card would mean 30 reps of the exercise.
Exercises:
Merkins
Squats
Rows
Chest Press
Lunges
OH press
Diamond merkins
Figure 8
Triceps ext
KB swing
Single leg deadlift
Arm curl
MARY: airborne ship exercises
ANNOUNCEMENTS: maximas and airborne are going to pull off the Christmas party
COT:

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Merkin 200 at the Yard

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Short mosey to start
Warm-up: SSH (I/C 20x), Windmills (I/C 8x), Imperial Walker (I/C 15x), Moroccan N/C (I/C 15x), Mountain climbers (I/C 15x)
Six count burpees (5x)
Short mosey run
Routine #1: Prison Yard Merkins: at a half basketball court do 10 merkins at one corner, bearcrawl to next corner and do nine merkins, keep going around until finish with one merkin (from 10, the total merkins here is 55).
Short mosey run
At the benches:
Step ups (10 each leg, OYO)
Derkins (15, single count)
Butt Touch Squats (15x)
Incline merkins (15, single count)
Calf raises (I/C 20x)
Dips (I/C 15x)

Short mosey run to fire access road
We ran a short bit and then stopped and did a push up exercise, rinse/repeat.  Some ten counts in between.  The push ups were:
HAND RELEASE (15 single count)
WIDE ARM (15)
DIAMOND (15)
CURB RIGHT (10)
CURB LEFT (10)

Short mosey again, stopped and did:
Toy soldiers, stopped and did monkey humpers
Lunge walk, stopped and did bobby hurleys

Short mosey run
Another push-up exercise bit:
HAND RELEASE (10 single count)
WIDE ARM (10)
DIAMOND (10)
REGULAR (10)

Short mosey to last push-up-related bit:
Six count burpees (5x)

Mary: Freddies, LBC
Fini, COT
Thanks to all for joining me on the day I hit 200 F3 posts in 2022.

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2022 Thanksgiving Day Convergence

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Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.

Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.

HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT

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Ghost Flag meets Board of Pain – Metro takes the flag

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WARMUP:
Mosey to WarmORama
Small Arm Circles
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey around the parking lot, then
Lunge Walk
Toy Soldiers
Bear Crawl

Mosey to Board of Pain, then

5x Burpees – Run – 5x – Run – 10x – Run – 15x of each exercise below:

Merkins
Shoulder Taps
CDD
Mountain Climbers
Low Slow Squats
Calf Raises
Lunges
Monkey Humpers
LBCs
Freddie Mercury
Box Cutters
Flutter Kicks

Run back to shovel flag for CoT

ANNOUNCEMENTS:
Read the Newsletter

COT:
Personal Successes, Prayers for a friend who passed away, Prayers for family of PAX, Prayers for health and happiness.
Metro takes the flag.

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