Parking Deck workout
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Tag: Esso
Basketball Court sprints
- QIC: Esso
- When: 09/24/2024
- Pax: Barkley, Boogie Nights, Cornerstone, Cyclops, Esso, Hash brown, JWOW, Mayday, Shady, Sprocket, Wooden Leg
- Posted In: colosseum
QSchool type workout
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F3 101
- QIC: Esso
- When: 09/23/2024
- Pax: Abagnale, Band Camp, Esso, Goose, Hominy, Liberty Bibberty, Only fans, PTL, Rosie, SugarBug, The Mule, Tiller, Time Machine
- Posted In: american jackal
Mission, Principles, Eastward Expansion
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Best AI Q yet!
- QIC: Sugarbug
- When: 09/30/2024
- Pax: Band Camp, Bobber, Esso, Goose, Hominy, Liberty Bibberty, SugarBug, The Mule
- Posted In: american jackal
WARMUP: Lap around the big bus loop. Definitely longer than I was expecting and hoping, but we made it.
THE THANG: Tabata lead by the Seconds Pro AI genius. 50 seconds on and 10 off. A lap around the small drop off loop every 5 exercises. Any time remaining on those 2 minutes was earned rest
Merkins
Squats
Flutters
Donkey Kicks
RUN
Calf Raises
Mountain Climbers
Side Straddle Hops
Al Gore
RUN
Box Cutter
Plank Jack
Lunge
Dry Dock
RUN
Seal Jack
High Knees
Monkey Humper
Freddie Mercury
COT: It happened
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Fort 12 Year Anniversary
- QIC: Liberty Bibberty, 3D
- When: 09/28/2024
- Pax: 3D, Assassin, Backdraft, Barry Manilow, Battle Bot, Bitcoin, Bonsai, Cohiba, Copperfield, Cyclops, Damien Croft, darkhelmet, decibelf3, Double D, Drop Thrill, Esso, fishstix, Funhouse, Gears, HarryCarry, Headspin, Hominy, JCruise, Jon Coffin (F3 Atticus), JWOW, Kermit, Kodak, Liberty Bibberty, Mark Nestel, Maximus, Minuteman, Nasa, PacMan, Poppins, Pusher, Rainmaker, Refugee_Recore, River Rat, Ruby Slippers, Rumbling Bald, Savage, Senator Tressel, Shield, Short Sale, skipper, slapshot, Sofrito, SouptoNuts, Sparky, Spectre, Stang, Straight Up, Suplex, Tesla81, Time Machine, Tinsel, Trucker, Twister, Vuvuzela, Walker, Wegmans, Zalinsky (F3 Rock Hill)
- Posted In: The Fort
THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.
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Inaugural Jackal
- QIC: Shady
- When: 09/09/2024
- Pax: 3D, Band Camp, Bobber, Esso, Goose, Happy Hour, Hominy, JWOW, Liberty Bibberty, Ltrain, Oolong, Poppins, Shady, SugarBug, Suplex, Time Machine
- Posted In: american jackal
WARMUP: Ran to the far side of the complex where there was still pavement and started out with SSH, windmills, merkins, cherry pickers, low slow squats, honeymooners, downward dog. Covered off in the F3 mission.
THE THANG: 3 exercises, 25 reps each, 50 yards to run – do this 4x
– merkins (chest hits the ground)
– Squats (chin up, back straight)
– Flutters (4 count)
Next we ran about 150 yards and did 3 more exercises, 25 reps, mode of transportation was bear crawls, 50 yards.
– CDD
– Lunges (single count)
– Freddy mercury (double count)
Took the off road run to COT area where we found benches and did 20 dips and 20 derkins.
Wrapped up with F3 credo and 5 core principles.
MARY: yes, a few rounds here
ANNOUNCEMENTS: importance of leading workouts leads to leading your family
COT: lots going on!
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Colt 45 and 2 Zig Zags
- QIC: Esso
- When: 09/17/2024
- Pax: Cubbie, Esso, Half Shell, Italian Job, Mark Nestel, Pusher, Senator Tressel, Slow Jams
- Posted In: Golden Corral
Zig zag the Teeter parking lot
– Merkins: 25 single ct cadence / sprint to other side of lot; 20 IC, sprint…15…10…5
– Squats/NUR, 25, 20, 15, 10, 5
– CCD/Power skips – 25, 20, 15, 10, 5
– SSH/High knees – 25, 20, 15, 10, 5
– Cossack squats – 25
COT
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Flying Squirrels led to Walnut Attack
- QIC: Kermit
- When: 09/10/2024
- Pax: Band Camp, Cakeboss, Cohiba, Esso, Farmers Only, Kermit, Poppins, Shady, SouptoNuts, Sprocket, The Mule, Warning Track
- Posted In: Block Party
Disclaimer disclaimed
Mosey to the stage at WEP
Warm Up:
20 SSH IC
10 Windmills IC
10 LSS IC
10 Hill Billy Walkers IC
10 Imperial Walkers IC
10 MNCs IC
Yoga?
The Thang – Pearls on a String around WEP. At each swing, do the following. When you finish, pick up the 6.
10 Merkins
10 Squats
10 Flying Squirrels
Mosey to Pike Entrance stopping to do Toy Soldiers across long, rough parking lot.
Grabbed some wall at Pike entrance:
7s of Derkins and Bomb Jax
7s of Step Ups and Dips
Back to CoT for Mary.
Mary – Flutters, American Hammers, Weird AmHams (Esso) and J-Los.
CoT: stays in CoT
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Bord of Pain OG
- QIC: Bonsai
- When: 09/05/2024
- Pax: 38 Special, 3D, Band Camp, Bonsai, Cubbie, Cyclops, Escargot, Esso, Full House, Half Shell, JWOW, Kermit, Shady, skipper, Slow Jams, Smothered and Covered, Sprocket, Suplex, Tesh, Warning Track
- Posted In: the coachs box
WARMUP:
Run to back of school mixed in a few butt kickers, toy soldiers and high knees
THE THANG:
OG Board of pain with a twist. No one has ever and dare I say will never complete the board in 45 mins. With that being said, I cut all reps in half except for calf raises. With the at being said, no one finished, but Tesh was a couple exercises away.
50 burpees
150 calf raises
50 ski abs
50 merkins
50 squats
100 LBCs
50 CDD
50 American Hammers
50 Mac Tar Jai
50 Jump squats
50 Mtn climbers
100 shoulder press
50 Mary Catherine
100 hello dolly
50 wide arm merkins
50 squat jacks
50 nippler
50 burpees
MARY:
ANNOUNCEMENTS:
COT:
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Low Mileage
- QIC: Maximus
- When: 09/06/2024
- Pax: Band Camp, Bobber, Boogie Nights, darkhelmet, Esso, Kermit, Last Call - LC, Maximus, Shady, Spider-Man, Tesh, The Mule, Time Machine
- Posted In: The Hive
WARMUP: Jog the perimeter of the big lot with karaoke up and down a few rows (no KBs).
THE THANG: Back in the small lot for some Partner work:
P1: Overhead Press until P2 completes his work
P2: 10 Man Makers
Repeat
P1: Turkish Get Ups (I received correction here which was greatly appreciated)
P2. 20 KB Situps
Carry your KB at the postion of 1/2 way up a bicep curl over to the circle by the football stadium entrance.
Overhead carry the KB up to the top of the hill.
Bear Crawl down
Nur back up
Overhead carry the KB down back to the bottom.
Back to the big parking lot:
P1: Run up and back a row while…
P2: Bent over rows with both KBs
P1: 10 Burpees
P2: Upright Rows
Repeat
MARY: Yes
ANNOUNCEMENTS: Yes (Hi Bandcamp)
COT: For Sure
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