Tag: Dear Abby

Push it to the limit

Leave a comment

WARMUP:
SSH
Imp Walkers
Moroccan nightclubs
Michael Phelps
Squats
Merkins
Broga

THE THANG:
Ladder interval up downs

Merkins and Squats
MOT Bear Crawl

LBC Jump Squats
MOT Lunges

Dora with shared bag

Merkins
Big boys
Imp Walkers

Carolina Dry Docks
Dips
LBC

50
100
150

Mosey w bag back to COT

MARY:
Stretching

ANNOUNCEMENTS:
Pizza

COT:
Prayers for family and health

TClap |
0

What would you say you do here?

Leave a comment

WARMUP: yea, this is important

THE THANG:

  1. move the parking lot aisles. 1 burpee, run to the other end, 2 burpees, next aisle, 3 burpees, etc. up to 10
  2. mosey to the hill with the close light poles. 5 squats at the first, bear crawl to the second, 10 squats, bear crawl, etc. up to 30
  1. the last light pole was not illuminated….reminds me of a sad clown. A man who is present but the lights are off. So, of course we did reps there, because that guys needs them the most
  1. back down the hill with Carolina Dry Docks and crawl bear.
  2. mosey to the front of the school for a fake stop
  3. mosey to the back of the school for a short sprint
  4. mosey to the side of the school to climb the hill
  5. mosey back to COT with Dictator taking the lead

MARY: last 5 min and we rotated who led

ANNOUNCEMENTS: newsletter

COT: There are lots of guys in our lives with their lights off. Just a shell of what they could be. You can see it at work, in your neighborhood, at church, your kid's school, the grocery store, in a restaurant, etc. They're cosplaying at being the men they were created to be. F3 isn't the only answer for them, but it's a pretty dang good one. Go EH!

TClap |
0

Bunny Hill

Leave a comment

We had 3 this morning at The Pit of Snakes for some bell hill work.

Thang:
20 Swings
20 OH Presses
20 Squats
20 Flutters

Run up the hill by the HS entrance. We did 5 rounds.

Over to the lot near COT for murder bunnies and lunges with exercises.

Back to COT.

Jwow

TClap |
0

Egypt > Desert > Promised Land

Leave a comment

WARMUP: in cadence/out of cadence exercises including some windmills, some toy soldiers, some SSH, and an Elf movie reference from @U02DKM63B7B
THE THANG: We were taken out of Egypt into the Desert and into the Promised Land. Fleeing Egypt, we moved down the lot with repeated stops for 20 merkins and 10 squats, a reminder that freedom takes effort. In the Desert, we focused on endurance over speed, hitting 4 corners at a steady pace with some big boy sit-ups and low/slow squats (at a quantity I cannot currently recall because of the complaints being thrown my way.) We repeated the other 4 corners with some diamond merkins. After a perimeter run, Joshua 1:8 was shared to encourage us as we entered the Promised Land where we reversed direction around the (working) lights with 3 “easy” jump squats. Closing out we embraced a few more merkins and a mosey back to COT.
MARY: big boy sit-ups and squats countdown from 5
ANNOUNCEMENTS: @U0603USPHAS invited some feedback on the Q with mostly positive feedback which is unfortunate, but still appreciated. If I wanted to have my ego stroked I’d go to Orange Theory. @U0A739SGTL3 mentioned garbage pickup next Saturday somewhere. I was interested because it reminded me of the 210 hours of community service the judge hit me with years ago. @U0603USPHAS also shared a discussion event happening on August 28th at Forest Hill in Fort Mill at 6:30am called The Excavation.
COT: Prayers for @U06Q8DSSV5Y to get back out here and lean on brothers during this difficult time. Prayers for Mint Hill’s Windex to get back out and to be the one receiving encouragement. Prayers for all of us to understand the power of our words and the gift of being able to speak them.

TClap |
0

Chicken wing progression and playground Dora

Leave a comment

Musical warmup:

  1. Devil went down to Georgia remix by State of Mine (3:37)
  1. Base = Imp. Walkers
  2. Chorus: fruit pickers
  3. Solos: Big Arm circle
  4. Short loop mosey, while Q queued up next tune
  1. Country roads remix by Me first & Gimme Gimmes (2:11)
  1. Base = Hillbillies 
  2. Chorus = Windmills

The THANG:
Progression trail (linear chicken wing model)
Every other TREE, progress this series:

  • Grandpa Jacks x20
  • SSH x 15
  • Seal jacks x10
  • Bomb jacks x 5

At the Statue ——- Nur up hill, motivator in cadence at parking lot, crawl bear down
Every BENCH: progress this series

  • 10 Flying Squirrels
  • 8 Burpees
  • 6 Kraken Burpees
  • 4 Calimari/Krakens (some pax opted to just do six more Kraken)

every other TREE

  • LBC’s x 40
  • Gas-Pumpers x 30
  •  Big-Boiz x20
  • 5x Partner Big Boiz (AKA double – backed beasts)… 
  • This was firmly rejected by all PAX, so we just did 10 more big boys.

Playground Dora

  1. On the swings: 75 Inverted Row, 60 Knee-tuck-Merk, 50 Leo/50Rose (swing- assisted squa- jumps)
  2. Mosey small loop around playground

Mosey to Amphitheater 
Musical finale:
Born in the U.S.A. – Bruce Springsteen 1984 Live: 3:21
CPOP1: "Born in the U.S.A." (appears 22 times): Eagle Squats (Air Squats with arms out like wings)
CPOP2: "I'm a cool rocking daddy" (appears 4 times): Patriot Burpees (Burpees with a jump and salute)
During Verses: Lt. Dan

Mary:
Broga & Pax-called AB lab to finish

ANNOUNCEMENTS: stuff the Bus, Rock Hill rooster-reboot-thing, read your newsletters

COT: honored and obeyed (5th core principal)

TClap |
0

BOMBS Away!

Leave a comment

WARMUP: Warmupy things while waiting for Bobber
THE THANG: B.O.M.B.S.-esque stuff. Partner up. One partner runs while other does first exercise of the round. Swap when partner returns.
Round 1 Exercises: Burpees, Overhead claps, Merkins, LBC's, Squats.
Round 2 Exercises: OH Claps, Merkins, LBC's, Squats
Round 3 Exercises: Merkins, LBC's, Squats
MARY: 5 Big Boys, 5 Merkins, repeat until time
ANNOUNCEMENTS: Bethel is tonight. Read your newsletter
COT:

TClap |
0

Smoked Out the Snake from the Pit

Leave a comment

Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Mosey around parking lot

The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 20, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-15-10-5

2. Grinder (3 Rounds)
5 Man Makers
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)

Round 1 MOT: Bear Crawl w/o KB
Round 2 MOT: Lunges w/ KB
Round 3 MOT: Rifle Carry Above Head w/ KB

3. EMOM style:
Every minute on the minute for 10 minutes:
Odd minutes: 12 KB Curls
Even minutes: 12 KB Triceps

4. Finisher: Partner Carry
Partner A: Farmers Carry with both KBs if available, or 1 KB switching hands every 30s.
Never put it down until time is called.
Partner B: Burpees

MARY: Didn't show. It was too smokey for her
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

Cinder blocks and street lights

Leave a comment

WARMUP:
-Moroccan nightclub
-imperial walkers
-cherry pickers
-side straddle hop
THE THANG:
-at each light do squats, side straddle hop, merkins and LBCs- reps 2,4,6,8,10,12
-with cinder blocks -> 100 sit-ups with press, swings, squats
-at each light squats, side straddle hop, merkins, and LBCs – reps 3,6,9,12,15
-30 overhead claps, 50 LBCs, 30 side straddle hop
MARY:
ANNOUNCEMENTS:
-Bethel Men’s Shelter
-Stuff the bus
COT:

TClap |
0

I Was Wrong, And I’m Grateful For That

Leave a comment

The rain was forecasted to be gracing us but instead, all we had was clouds and humidity, a lot of it. Based on some of our fair-weather posting habits, I assumed no more than 3 PAX would post here due to the chance of raindrops and thanks to 5 other men, there were 6 of us. It was exactly who needed to be there.
WARMUP: Run to the intersection with Opportunity Drive for some Side Straddle Hops & Walking Lunges.
Run down the hill to the drainage pond…sounds so glorious for some Squats & Merkins. Now, run to the parking deck entrance.
THE THANG:
At each level of the deck on the way up, and including the top:
5 Burpees, 10 Merkins, 10 V-Ups, 15 Squats

At the top, run to the other side for the following:
5 Burpees, 10 Hand-Release Merkins, 10 Jump Squats, 15 Flutters (count the rt side only)
Perform that set at each level, including the bottom.
Run back to the circle for 20 American Hammers (I/C)
Run back to the pond for 20 Dips (I/C)
Run back to the intersection with Redstone Drive for 10 Low Squat Pulses (I/C). This was a nod to Santini.
Run back to COT.

MARY: See above
ANNOUNCEMENTS: Stuff the Bus, Bethel
COT: 100%

TClap |
0

Getting swole at the Cockpit

Leave a comment

WARMUP: Side Straddle Hops, Cherry Pickers, Imperial Walkers, various stretching
THE THANG: Thang 1: Champaign run to the middle school. Patterned up. Partner 1 did AMRAP exercises in the school parking lot while partner 2 ran suicides. Total of three rounds with exercises of burpees, big boys, and bobby Hurley.

Thang 2: Champaign run to cindy blocks. Partner 1 did AMRAP exercises while partner 2 farmer carried to maintenance area and back. Total of three rounds of curls, squats, and BOR.
MARY: Held plank for a few seconds until 6:00. Recover. Recover.
ANNOUNCEMENTS: IYKYK. Hominy on Q at Coaches Box tomorrow. Read newsletter.
COT: Prayers and praise were shared.

TClap |
0