Tag: Falcon Crest Ryan_F

DORAs at The Hive

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DORA 1: partner run
– Man makers 50
– Goblet Squats 100
– Swings 150

DORA 2: farmers carry
– Burpees 50
– Squats 100
– Overhead clap 150

DORA 3: Bear crawl
– Bent row right 50
– Bent row left 50
– Curls 50

DORA 4: Farmers Carry
– Merkins 50
– Mountain climbers 75
– SSH 100

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Watch out for that pile!

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WARMUP:

“Weight off”
Windmills, imp walkers, hillbilly walkers, dynamic plank stretching and merkins
THE THANG:

“Weight on”
Ruck over to Amphitheatre toting the three sandbags

Performed a heavy Dora

Partner 1 bear crawls up each level of the amphitheatre, at each level perform one hand release merkin

Then scuttle down hill

Partner 2 does the following (taking turns)

50 ruck merkins
100 lunges
100 calf raises

After we completed that and successfully dodged the huge pile of Dookey in the icy grass we did alternating sand bag toss up to sidewalk

From there we rucked over to Hubert graham and took turns with the sandbags while rucking, we got to revere then turned around, there and back we stopped every .2 miles or so to complete 10 squats and 10 irkins, we got about 70 of each in by the time we got back to COT

MARY: sorry girl- catch you next time
ANNOUNCEMENTS: D2D
COT: reach out to a Kotter and check on ya peeps!

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One Word for the Win

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WARMUP: Killed some time with usual fare in pkg lot while Mainframe and Pusher fixed the wrinkle in their panties
THE THANG: Ran past the golf course (with some exercises along the way) to the lower part of the trail that goes up the hill from Tega Cay Drive to the tennis courts. We did hill repeats with squats at the bottom and burpees at the top. We did so many that Dark Helmet cried and our Q (YHC) lost count. Then we did some more. And then more. When Fishstix proved to be unbreakable, we ran past tennis courts, out the golf course entrance and down the road back to Runde with some exercises along the way.
MARY: Flutters in parking lot for last 2 mins
ANNOUNCEMENTS: Pusher is leading 8 Blocker exercise 1st Sat of Jan at Panera after workouts.
COT: Falconcrest brought our FNG Slurve who showed up in a golf cart but somehow we have him baseball name. Thanks for the EH! Let’s get him back out this week!

We addressed the One Word topic throughout, including examples of random words that don’t motivate and thoughtful words that do. Pusher added some best practices, Senator gave his solid plug for Why F3 still matters to him in his 13th year. Finally DOAH stuck the landing with a heartfelt example of how F3 and One Word can come together in mysterious ways to make Impact.

A great morning for all present. You were missed Uber!

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Bing was in town. It was a real good time.

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Bing probably has a much more interesting version of all this, but suffice it to say, it was a good time. I went first half and Bing ended the hour. It’s not going to be a great backblast, but it will capture the fact that there were men there and what their names were. That’s gotta count for something…

WARMUP:
We did.

THE THANG:
We lifted some stuff. Then Bing made us do a lot of Bear Crawling and something called a “Pit of Misery”. Hateful stuff…

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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No more burpees….sort of.

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WARMUP: mosey to fire station lot
Windmills, low slow squats, imperial and hillbilly walkers and seal jacks all in cadence with a few burpees in between exercises – but just a few. YHC said no more burpees – but YHC should have said no more burpees…..for now.

THE THANG: part 1 – Mary to pull up bar for 30 seconds of pull ups or bar hangs while pax held plank. Upon completion of 6 rounds – pax moseyed on bottom of Tega cay drive hill.

Part 2 – Dora 1-2-3
100 burpees
200 squats
300 flutters

Change Order thought the idea of doing burpees and running hills was questionable. He wasn’t wrong. Pax persisted nonetheless.

Running to different points on the hill
Burpees – partner 1 run to yellow sign and back down to relieve partner 2 and flapjack.

Squats – partner 1 starts run from yellow sign to top of hill and back to yellow sign to relieve partner 2 and flapjack.

Flutters – partner 1 runs from top of hill to cluster of crepe myrtles and back to relieve partner 2

Mosey to ball field for part 3

Part 3 – left, right & center

Partner 1 planks at edge of infield behind 2nd base. Partner 2 runs to come in left field does exercise and returns to flapjack with partner 1. PAX did 3 rounds per partner

Left field cone – 10 lunges
Center field one – 20 bomb jacks
Right field cone – 30 flutters

PAX moseyed to COT for a stretch at 0728 where many of us were reminded of our lost flexibility and time was called at 0730.

MARY: she wasn’t there

ANNOUNCEMENTS: were announced

COT: 5th core principle

Thanks for the men who posted and chose the tougher thing on a chilly but glorious morning. And Uber – thanks for the call.

Honored,
Cyclops :eye:

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