Tag: fishstix

Fast 5k Training

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Lap around old Kingsley and back to the school. Hill repeats. To the front entrance. Fast lap around the car pickup line, recovery lap, rinse and repeat. Mosey to main lot. Sprints between the light poles. Rinse and repeat 6x. Back up the hill near the stadium and return to COT. 4+ miles

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Halfpipe Hell

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WARMUP:
– Mosey around the park
– SSH
– Windmill
– Imperial Walker

THE THANG:
Everyone pulled a block from my truck. These are pavers that weigh slightly more than a cindy.

One end of the parking lot
– 26 curls
– 26 leg raises with block held overhead

Run to the other end of the parking lot
– 25 Bentover Rows
– 25 Bigboy situps with the block on your chest

Run back and do the same exercises as before while continuing to decrease the count. We did 4 rounds.

Run to big hill and go to the bottom for the “Half-pipe”
5 cones on each side
– Run to the first cone on the moderate hill and do 2 merkins
– Run back past the start (bottom of the hill) and up to the first cone on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill, complete 2 merkins, continue to the second cone, complete 4 merkins.
– Run back to the big hill. First cone = 2 burpees, Second cone = 4 burpees.
– Continue until both sides of the hill are done (5 cones each)

Run back to COT. Some Mary and done.

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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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Make Arms Great Again

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10 at Slow Burn this morning. We began with a lap around Lowe’s parking lot and stopped in front of Persis for the typical warm up exercises.
Next, we did 7s between the sidewalks, dips and merkins on each end, bear crawls in between the sides.
Another lap around Lowes
Dora – 150 merkins, 250 squats, 350 LBCs
Burpee ladder with partner – alternate running and burpees. 1 burpee at each painted line add 1 at each line, total of 12 lines or 78 burpees.
Back to COT for Ab work. Twister got in some Gas Pumpers.

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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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1776 Workout: I’m not a professional, but the folks at GORUCK who I lifted this from are…

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WARMUP: Forgot this…

THE THANG:
2 laps around small lot loop
17 Ruck Overhead Squats
2 laps around small lot loop
76 Ruck Pull Through

2 laps around small lot loop
17 Ruck Overhead Squats
2 laps around small lot loop
76 4 Count Flutter with Press

2 laps around small lot loop
17 Ruck Overhead Squats
2 laps around small lot loop
76 High Pull/Row

MARY: No Time

ANNOUNCEMENTS: There were some, but I forgot… probably in the newsletter

COT: prayers for students and teachers wrapping up the year. Also prayers and praises for all F3 brothers serving their communities

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1st ever Hubert Graham Pwky workout

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THE THANG:
1. Run 160, Stonecrest, Hubert Graham and back
2. 16 March Madness Merkins at every other light pole on Stonecrest and Hubert Graham
3. When there’s a guardrail, alternate between incline merkins and Derkins
we got in 3.4 miles.
MARY:
A few did abs, I made it for Hello Dollys at the end.
ANNOUNCEMENTS:
COT:
Heavy stuff today.
Live 3rd. It’s not about you, it about how to serve the ones in your life.
Smothered and Covered shared heavy news. Spectre led us out to give prayers to S&C.

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It Pays to be a 1

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It was a relatively warm morning at Minnow pond where 17 strong PAX met to get some miles..but only limited smiles.

Ran straight to WEP in front of the stage.

The workout:

Start with 10 Burpees

Run to the first swing along the paved path do 10 merkins and 10 lbcs

Run back to the stage do 9 burpees

Run to the 2nd swing on the path do 10 merkins and 10 Lbcs

Run back to the stage and do 8 burpees

Keep going along the path as far as you can until time.

It was here that YHC made the decision to split the pax up into 1’s and 2’s.

I was thinking I just wanted to create some space on the path….unfortunately…what happened was the 2’s were given the opportunity to run up the WEP hill pretty much the entire time.

Despite the complaints the PAX handled it extremely well.

At 5:55 we headed back to COT and got there just in time for 10 more merkins 10 more LBCs and 1 last burpee.

Thanks to Nasa for the opportunity. It was great getting out amongst the PAX this morning.

Until Next Time….

It PAYS TO BE A 1!

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Gotta have Stones

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11 @ Stockade, warm-up lap around the parking lot. Circle up for warm-up exercises.
Partnered up for some sidewalk shuffle, bear crawls, and lunges.
Dora with a boulder (Curls, Bent-over rows, overhead press) + alternate runs.
Lap around the parking with a twist. Partner 1 carried row above head, partner 2 ran to lightpole and back for switch out.
Finished strong with man makers w/ stone. started with 1 plus 1 with each painted line. Partner 1 – man makers, Partner 2 – ran to light post and back for switch out.
Back to COT – a stone’s throw away.

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