Tag: Farmers Only

Zipper games (not what you think)

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WARMUP: Load up with weight vest, 3 40lb sandbags and one 60lb
THE THANG: The Whiteville park zipper game.
Split into two groups starting at Spring and Leroy. Group one with sandbags went left for a .3 mile loop to hill street. Groups two went right with just vests for a .45 mile loop to hill street. Last group back to spring owed five burpees. Rinse and repeat all the way to lockman. Loaded up and headed to cot switching sandbags every two blocks.
MARY: everyone did ten burpees.
ANNOUNCEMENTS: see ya Christmas party.
COT: Be grateful. It’s a beautiful masters Sunday and a beautiful day to be alive.

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Almost an “SWF”

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It’s “Varsity” so I took the approach that we’d essentially cut right to the chase. Out of my own need, we needed a little bit of a warmup. So…
WARMUP: Run a bit then circle up:
The typical hits: Windmills, SSH, Squats, Merkins

THE THANG: Grab a cinder block and post up at a pull-up bar as our home base. We had 4 points of interest we’d travel to after completing 5 Dead-Hang Pull-Ups (DHPU) each time, more details below. Some PAX were more “dead” than others on their pull-ups…IF you know what I mean. Here was the order of events:

1. (5) DHPU, hoist the cindy overhead and walk down the hill, make a left into the parking lot for (10) Man Makers, (10) Thrusters, (10) Leg Lifts. Travel back to the bar with cindy overhead.
2. (5) DHPU, leave the cindy and run down the hill make a right and stop at the start of the circle. Bear crawl the circle then (10) each leg Spiderman Merkins, (10) 4ct Mountain Climbers, (10) each leg Peter Parkers. Run back to the bar.
3. (5) DHPU, leave the cindy and run to the stop sign at A.O. Jones Road. (10) Diamond Merkins, (10) Regular Merkins, (10) Mike Tysons. Run back to the bar.
4. (5) DHPU, leave the cindy and run to the entrance of the band practice lot. Modified Jack Webb to include 1 Burpee:4 Carolina Dry Docks. We went up to 5:20. Run back to the bar.

That concluded the 4-corner portion but we still had a little left in the tank and a little time on the clock.

With Cindy’s
(15) Curls
(15) Overhead Press
(10) Simbas (Thanks Rafiki)
(10) Toe Touches

Drop the cindy’s back at their rightful home and mosey to COT for a little bit of Mary.

MARY: Included above
ANNOUNCEMENTS: All about the Fast 5 for Luke tomorrow.
COT: 5th CORE PRINCIPLE

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4 corners of pain in the sink

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WARMUP: A little plank calf stretch, Moroccan Nightclubs, Windmills, Strawberry Pickers
THE THANG: Mosey with sandbags to start, overhead sandbag carry’s to the pillars, 1 min wall sit with sandbags then drop bag and 1 min without, 25 calf raises, overhead sandbag carry’s to 1st corner, 25 Romanian deadlifts, Bag throws to 2nd corner, 25 bent-over rows, overhead bag carry’s to 3rd corner, 25 sandbag curls, bag throws to 4th corner, Sandbag carry around the sink, REPEAT 4 corners of pain, bag carry to COT, 50 Bag presses, then 4 rounds of Mary
MARY: laying flutters, LBCs, dying cockroaches, sitting flutters w/legs shoulder width apart
ANNOUNCEMENTS: Fastest 5K for VuVu’s son, Waxhax Trail Fest (WTF), read your newsletters
COT: It is what it is… notes, we are all still or have been at a point of struggle in our lives for various reasons. Know we are not alone (ie not the only ones), people need us, our family’s need us, and we all have an obligation to be there for anyone else who needs it.

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Pyramid of Pain

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Quick disclaimer
And warmup
5 windmills, 10 IW/10MNC

Mosey to behind school on bball courts where the pyramid of pain was set up

5 stations, 4 corners and 1 in middle
Partner up ( work is completed together)
Each of the corners had a cone with an exercise listed
LBCs, CDDs, Squats Monkey Humpers and then Hand release merkins in the middle
The corners increase by 10 each round but the HR merkins stay at 10- changed to this after realizing that having to do 4 sets per round, and increasing would be impossible. So at the corners 10, 20, 30, 40, 50 ( didn’t make it to round 5)
Mode of transport changed every round:
Bear crawls
Crawl bears
Partner carrys
Wheel barrows
Leap frogs (we didn’t make it to this round)
Two teams got through the full 4 rounds without bat flipping- lots of modifications happened so ppl took my disclaimer to heart ?

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A TO B

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WARMUP:
– 15 SSH
– 15 CASBAH #2s
– 15 IW
– 15HW

THE THANG: We grabbed our trusty sandbags and shuffled to the first light pole “A” by COT. Destination “A TO B” even though <@U05MQ63R1NU>, <@U05TRFE7TV4> and @3-Way were missing…

#1
– 5 MM- Jog to B (past COT to next light) 10 Squats
– Lunges back to first light pole A 5 MM
– OH TOSS to B 10 Squats
– Jog to A 5MM
#2
– Rifle Carry to B 5 Merkins
– Lunge to A 10 Seal Jacks
– Jog to B 5 Merkins
– Walking OH Press to A 10 Seal Jacks

Shuffle to the stairs:
– Farmers Carry to the bottom down and back 2X

Shuffle to COT:

Modified Jack Webb:
– 1 Clean 4 Push Press
– 2 Clean 8 Push Press
– 3 Clean 12 Push Press
– 2 Clean 8 Push Press
– 1 Clean 4 Push Press

Some stretching and 10 more SSH to close it out.

MARY: She stayed in bed with her purple bacon
ANNOUNCEMENTS: Fast 5, Bethel Men’s Shelter THU 4/3, read your news letter
COT: Gratitude for F3 brotherhood of men, Prayers for safe travels, strength at work and in finding work, for those who are sick tired clod hungry or alone.

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30 minutes is enough

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WARMUP: 10 ssh, 5 merkin x 3
THE THANG: burpee broad jump and nur suicides to the 30. Plank hold. 30 flutters. Mosey to benches for 10 burpee jump overs. To the pull up bars for four rounds of 5 pull ups and plank hold until your turn. Finish off with a partner bear crawl/crawl bear up the hill and 15 slow cadence merkins.
MARY: no.
ANNOUNCEMENTS: some.
COT: 3rd f – on Perseverance & Routine needed to weather the Flux (in the batting Barn)

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I can’t feel my legs

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WARMUP:
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 10 Imperial walkers
– 10 Hillbilly walkers
Mosey, stop at benches and do irkins, mosey, stop by basketball court, low slow squats, mosey to wall

Jackass burpee Webb:
Perform exercise like a Jack Webb, but do 1 burpee to 2 donkey kicks.

THE THANG:
Charles Bronson:
Cones laid out at 100 yards, then 20 yards past that.
50 SSH, then sprint 100 yards, then bear crawl 20 yards, mosey back to start
50 merkins, sprint 100 yards, bear crawl 20 yards
50 burpees, sprint 100 yards, bear crawl 20 yards
50 LBCs, sprint 100 yards, bear crawl 20 yards
50 jump squats, sprint 100 yards, bear crawl 20 yards
MARY:
Long duck diapers, flutters, American hammers
ANNOUNCEMENTS:
COT:

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Grocery Bag of 2# Weights

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Partner Up, 1 partner carries (2) 2# weights, other doesn’t
Run to end of parking lot near Duck Donuts, 10 SSH in cadence, switch 2# weights with your partner.
Run to bottom of Brayden Pkwy, 10 SSH in cadence, switch 2# weights with your partner.
Run down Afton Way to the corner of Afton Way & Afton Way, 10 partner merkins in cadence, switch 2# weights with your partner.
Run to the ammenities building on Emory & Helton Ln, skip halfway around the parking lot with your partner, swithc 2# weights with your partner, skip the remaining half of the parking lot with your partner.
Run back to the lot behing Duck Donuts…
REPEAT
AND
REPEAT
MARY: 90″ led by The Pirate
COT: Prayers for mental health of the pax; Praise for promotions, Prayers for physical health of the pax

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Rinse and repeat

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WARMUP: Yep
THE THANG:
10 deadlift mosey to next station
10 deadlift, 10 row, mosey back to first station
10 deadlift mosey to next station
10 deadlift, 10 row mosey to next station
10 deadlift, 10 row, 10 cleans mosey back station
10 deadlift, 10 row and so on and so forth until we got to

10 deadlift, 10 row, 10 cleans, 10 press, 10 front squat, 10 back squat.

Oh yea if anyone dropped the bag everyone had to do three bag over burpees.
MARY: 3 bag over burpees
ANNOUNCEMENTS: some
COT: in thy circle we trust.

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