Tag: Esso

Baxter Loops

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WARMUP: Ran to Baxter Mushroom pool parking lot
THE THANG: Run laps around the circle road. At each stop sign do the following.
15 Merkins (5 Diamond, 5 Regular & 5 wide arm)
15 Squats
15 LBC

Return back to COT
MARY: A few were back early for 3 mins of Mary
ANNOUNCEMENTS:
COT: Prayers lifted for healing, surgery, lost loved ones.

Thanks Badlands for the opportunity to Q and lead the pax.

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Clyde in the dales

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WARMUP: nope, just counted off. Then I promptly forgot how many we had. Luckily Anchorman remembered we had Repeat and that he peeled off early. Q-fail. Will learn from that.
THE THANG: ran – https://strava.app.link/KeQquGKGmvb
MARY: nope, just a pigeon lunge
ANNOUNCEMENTS: read the newsletter
COT: had to be there, it was more meaningful

First time to Q at Clydesdales or any running AO. Not my forte, but we made it work. Not too many actually made the route I drew up work, but everyone was generous about not letting me know.

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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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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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Wegmans impersonator

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WARMUP: SSH…yes, they were done…probably the amount Wegmans would do.
THE THANG: SL of 2…do what Wegmans does and do SL things. Get coffee was first thing that came to mind.
MARY: don’t think the barista’s name was Mary but we’ll go with it. She served us coffee and the Q paid for it…we’ll pretend that Wegmans would do this.
ANNOUNCEMENTS: discussed our queen and king…and talked about rucking…like Wegmans would do.
COT: talked about our M and our family…like Wegmans would do.

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Could’ve been worse

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WARMUP:
31 IC SSH

THE THANG:
Moseyed up the Massey St Hill to the parking lot.
Counted off into 3 groups to engage in a DORA style workout.
50 Merkins, 100 BBs, & 150 squats per pax in your team. As the group completes the exercise, a pax runs down the hill and back. Swap out till all reps are done.

Moseyed over to the parking lot behind Springs Global on McCammon St for another DORA style. Maintaining the same group,
25 half burpees (down to merkin and back up stopping at the squat position as 1 rep), 50 Mike Tyson’s, 100 LBCs. 1 pax from each group runs to the end of the parking lot and back. Swap out till reps are completed.

Headed over to the parking lot with the big wall by Pike for some wall sits and merkins. Lined up on the wall, and from the outside in, each pax would do 10 merkins then back on to the wall. Once we got to the center, repeat going back to the ends.

Headed over to COT to wrap up with 10 burpees OYO

MARY: had a little lamb?
ANNOUNCEMENTS: NEWSLETTER

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Loopy Loops

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WARMUP: SSH, IW, squats, Rebel merkin, MNC
THE THANG: 3 stations were established with 3 exercises at each station all 15 reps.
1st station – Lot next to Loom at the short wall
Exercise Dips, Derkins, Step-ups

2nd Station – Church of God parking lot
Exercise – WAM, Squats, Monkey Humpers

3rd Station – Top of Hill parking Lot
Exercise – CDD, Flutters, Merkins

Circle back to the first station and repeat. The loop was .5 miles. We all got 3 laps in and ended back at station 1 for a shoulder burn. Exercises in cadence.
25 MNC
25 OH Claps
15 CDD
10 Diamond Merkins.

Back to COT for Mary
MARY: Flutters, LBC with Feet at 6”, American Hammer.
ANNOUNCEMENTS: several announcements with events coming up. Make sure to look at the newsletter.
COT: lifted up prayers for healing, illness, family and marriages.

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The Meadows Of White Grove

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THE THANG: Ran 4.3 miles
Dobys bridge to White Grove, thru woods to Nim’s Village, cross Ft Mill Highway to CRHS, FCMS, cut through to Dominion’s Bridge and back to start. Some of us had to jump the FCMS to Dominion Bridge fence. We looked at the long planks of wood nearby after we all jumped and after Birdcage ate turf.
ANNOUNCEMENTS:
COT:

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Butterflies 🦋 & bidets 🚽

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WARMUP: broga…I crushed it and didn’t use my sissy yoga mat which I guess is now frowned upon. Who knows but the stretching was wonderful.
THE THANG: short run Dora…about 50 yard run way down in the elementary parking lot. Partner up for 100 diamond merkins, 200 lunges, 300 double count flutters.

Headed over to the hill for 7s. Hand release merkins at the bottom, half way up the hill for CDD. Before we started, YHC asked how to balance servant leadership with frustration with patience with a little bit of perspective.

After 7s we headed to the pull up bars with under 5 min remaining.
– 1 pull-up, dangle for 10 seconds, then
– 2 pull-ups, dangle for 20 seconds, then
– 3 pull-ups, dangle for 30 seconds, then
-4 pull-ups, dangle for 40 seconds…
Body wash won and made it to 4 and 40! He gets to continue being site Q!
MARY: not today
ANNOUNCEMENTS: newsletter, Columbia 10 year, trash pick up, men’s shelter
COT: health, anniversary (BD!!), upcoming star course guys

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What Storm?

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Seven men decided to brave the storm for some boot and broga at Varsity this morning. Here’s what we did:

WarmUp

  • 10 Low Slow Squats (IC)
  • 10 Hillbilly Walkers (IC)
  • 10 Imperial Walkers (IC)
  • Mosey to the Front of the School

The Thang

Grab a bench

  • 10 Irkins (IC)
  • 10 Dips (IC)
  • 10 Situps (IC) w/ feet on the bench

Lap around the lot

  • 10 Derkins (IC)
  • 10 Side Tri Rise (IC)
  • 10 American Hammers (IC)

Lap around the lot

  • 10 Merkins (IC)
  • 10 Squats (IC)
  • 10 LBCs (IC)

Mosey to side entrance

  • 10 Diamond Merkins (IC)
  • 10 Steps Ups each leg
  • 10 Flutters (IC)

Mosey back to front entrance

  • 20 minutes of “I’m not a professional” broga

Mosey back to COT

NMM

Thank you for the opportunity to Q, Bodywash. I was pleasantly surprised with the turnout and pretty decent weather. We had some great conversation, a few laughs, and learned that Head Spin is a flexible dude. YHC and Ruby Slippers kept our head’s down out of fear of falling face first onto the pavement, unlike Bodywash how has great balance. Grout continues to crush it, Esso continues to make it look easy, and Tapout continues to have more energy than all others combined.

While standing in the COT today, the wind began to pick up. I couldn’t help but think of God’s presence in that moment. Often in the Old Testament, the Spirit of God is described as “wind” or “breath” (the Hebrew word Ruach). God’s Ruach is the source of life. My prayer for you today is that you will feel His Spirit and will be moved to act accordingly. Stay safe as Ian takes aim on the Carolinas. Focus on your faith and family and find time to enjoy the Ruach as it manifests in your life.

Aye!

Italian Job

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