Tag: darkhelmet

Walmart Trip

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AO: <#C02PN44SHNF>
COUNT: low 20s
– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats

cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.

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Walmart Trip

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– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats

cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.

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Because Miyagi gave me an unfriendly reminder

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WARMUP: We did
THE THANG:
– Go to the rocks
– 1st phase:
– EMOM – 10/10/10 (15?) – curls, OHP, Bent over rows
– 2nd phase:
– 11s – Manmakers (leave the rock), jump squats – the run is to the cigar lounge and back (touch the wall)
– 3rd phase:
– Abs Dora – run the triangle
– 100 LBC, 200 DLL, 300 flutters
– We modified this one for time…
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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Noterate

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WARMUP: yea. but with accumulating burpees interspersed
THE THANG: Mosey a tad: to some good island based parking lots

6-7 with curb alberts and mike tysons
mode of transit: bear crawl/crawl bear

6-7 with squats and boxer toe touches
mode of transit: lunge walk/reverse lunge walk

(There were kids here. I had to 6-7 them)

Head to the football field.
Some running 100 yards at a time

1 burpee in the endzone
10 merkins at the 10 yard line
2 burpees-20 merkins at the 20, etc.
3-30
4-40
5-then YHC realized this was stupid as we’d already done 100 merkins and a bunch of mike tysons. So, we went to the hill YCH originally wanted to go to anyway

https://f3nation.com/exicon?entryId=exicon-1757988690608-7220
found this in the Codex
It was Shady-level “fun”
Bowser Jr. rolled down the hill. All of us did not, but I wanted to.

MARY: a little yoga instead.
ANNOUNCEMENTS: lots of them in the newsletter and beyond
COT: was held.

Panhandle confided that this was not a moderate workout. Sorry, Not Sorry. You guys freaking crushed it anyway. 45 min on a Saturday makes it moderate–right? You’re welcome

Many of you know I don’t post often on Saturday because it’s concentrica time in my household. My M was working out of town, and the 2.0s slept in. It was great to be among the PAX this Saturday. The work we GET to do in the gloom is a privilege. Remember that when some jackwagon calls 7-2-20s.

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The frozen tundra

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WARMUP: ssh, slow windmills, imp walkers, plank/updog/downdog, Peter parkers
THE THANG: mosey to the football field
Start at one goal line and run to the 10, then do 10 reps of designated exercise, then run back to the goal line for 10 merkins. Next run to the 20 and do 20 reps of the designated exercise, and run back to the goal line for 10 merkins. Repeat for the 30, 40 and 50 yard lines. This constitutes one round

Designated exercises:
Round 1 – lbcs
Round 2 – flutters
Round 3 – American hammers
Round 4 – Freddy mercuries
Round 5 – big boys

We ended with a quickish run from one goal line to the other and back, then moseyed back to cot
MARY:
ANNOUNCEMENTS:
COT:

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3 Mile Tour

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We had 19 for a 3-mile tour at Block Party. Here’s what we did:

Run to Fort Mill Church of God .3 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

Run to Unity Presbyterian .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs

Run to St. Paul’s Episcopal .75 miles
– 10 Burpees
– 20 Merkins
– 30 Squats

Run to the top of Main Street .6 miles
– 10 Burpees
– 20 Merkins

Run to Fort Mill Church of the Nazarene .6 miles
– 10 Burpees

Run back to COT .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

NMM
We are encouraged each year to choose our “one word” – the word that will guide our intentions, hopes, and maybe changes. This year I chose “stand.” There are times I will need to stand up for those without a voice. To stand firm in my beliefs and convictions. To stand out from my peers. But also, to stand down when the battle is not mine to fight. To me, stand represents who I will be when the pressure increases.

I encourage you to find your word – a word that will challenge you to do what you know needs to be done. Let it motivate you to stay the course when life gets hard. It’s a simple exercise that may pay huge dividends.

Aye!
IJ

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High School Loops

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WARMUP: SSH, Merkins, Cherry Pickers, Yogging, Shuffles
THE THANG: Indian run to tennis courts, AMRAP 10 minute circuit of 20 step ups, 20 dips and 15 derkins. At the 10 minute mark hold a Dank (downward plank). Nur and mosey to front of school for 6 inches until 6 comes in. mosey to the band lot for 50 yd bear crawl then 50 yd lunge walk. Big boys OYO until 6 comes in. Mosey over to the wall for calf raise wall sits then balls-to-tha-wall. Afterwards run up the hill to the main road twice. First time 74% second AYG. mosey back to COT.
MARY: Missing
ANNOUNCEMENTS: Christmas Party, Break the Dam, Bethel, Newsletter
COT:

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IJ’s Hood Merkin Pyramid

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WARMUP: dynamic warm-up on iceless Earthfare sidewalk- high knees, butt kicks, toy soldiers, walking lunges, walking side lunges, side shuffles, high skips
THE THANG: Run to Brayden (some stops included) and to secret path to Italian Job’s neighborhood (more stops included) and back through Brayden (additional stops included)
The Stops:
2 burpees
2 burpees, 4 windmill merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins, 10 diamond merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins, 10 diamond merkins, 12 count REST
Then back down the pyramid
MARY: Some NUR heading back to EarthFare. Partner pushes in front of EarthFare.
ANNOUNCEMENTS: RYN – Read your newsletter.
COT: :pray:

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Backblast!

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WARMUP: Side straddle hops, merkins, imperial walkers, windmills
THE THANG: Mosey to church hill, partner up, one partner runs to top of hill and does 10 merkins, runs back down hill while partner does plank shoulder taps. Alternate splits for 10 min. Mosey to FBCFM parking lot, partner up, one partner does bear crawls or frog jumps for half the parking lot, sprints remaining distance and returns to partner who is alternating 25 LBCs and 25 russian twists. Alternate exercises for 10 min. Mosey to playground at PrintShop. Perform 10min AMRAP, no partners, 5 pull ups, 10 merkins, 15 squats. Mosey to COT.
MARY:
ANNOUNCEMENTS:
COT:

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