Speed Zone Board of Pain

2022-10-24Leave a comment

QIC: Happy Hour
When: 2022-10-21
Pax: Cobra Kai, Cohiba, fishstix, Flounder, Happy Hour, Hardwood, Incoming, Killa Beez, Ltrain, Mainframe, skipper, slapshot, Sugar Daddy
Posted In: The Stockade

WARMUP: 1/4 mile
THE THANG: 1 rounds of 10/21/22 reps with a 1/4 mile run in between and a speed zone with 5 alternating modes of transportation
MARY: no
ANNOUNCEMENTS: join us for a spartan in November
COT:

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Maximus look-a-like

2022-10-22Leave a comment

QIC: trucker
When: 2022-10-22
Pax: fishstix, Mark Nestel, skipper, Trucker, Über (Rhett Trease)
Posted In: Alcatraz

WARMUP: windmills, low slow squats, IW
THE THANG: mossy to Anchorage Ln. Each PAX was being held accountable as the instruction was do 50 merkins and run to white mailbox at bottom of hill. You vs you as you can break up the 50 and run the hill as many times as you want. This is not a Dora partner WO. Most ran the hill 2xs, some 3. Next: 75 leg raises and you vs you. Finally 100 LBcs and you vs you. Mossy to parking lot so Fish “half” Stick could go home and crawl back into bed crying of running hills. Mossy to swings for 3 rounds of planks and 15 gas pumps using the swing. Mossy to trail near trash can. Pendulum series. One end 15 merkins, middle 10 leg raises, other end 15 squats. 4 rounds. Mossy to COT for Broga.
MARY: Broga lead by CO
ANNOUNCEMENTS: Skeet shooting, need 9 more to make it happen! Sign Up!!!
COT: FMHS football player and two other football players from PKMS and FMHS JV who got concussions this week in games. PAX to find balance in home/work. Helping PAX get out of ruts.

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Audible

2022-10-19Leave a comment

QIC: Gears
When: 2022-10-19
Pax: fishstix, Flounder, Gears, Minute Man, Spectre
Posted In: Pantheon

WARMUP:
Basic COP (SSH, IW, Cherry Pickers)
THE THANG:
Run to the bottom of Hubert Graham
4 Light Poles on the left side, at each do 5, 10, 15, 20 reps and then run back down to the bottom to start over:
– Burpees
– Squats (Nur up hill)
– Merkins

On the way back to TCES, variety of exercises to keep the pax together:
– Flutter
– Box Cutter
– Monkey Humpers
– Bombjacks

MARY: 1 minute of Mary to close out with Freddy’s.

ANNOUNCEMENTS:
Read your newsletter

COT:
– Prayers for estranged daughter Lara
– Prayers for pediatric speech therapist for Jed
– Prayers for comfort as Dana becomes a caregiver to boyfriend with stage 4 cancer

Honor to Serve.

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Negative Splits

2022-10-17Leave a comment

QIC: Gears
When: 2022-10-17
Pax: Badlands, Band Camp, Bass-o-matic, Double D, fishstix, Gears, Grout, Incoming, Masterpiece, Quack Attack, Tesla81, yard sale
Posted In: Sweep The Leg

WARMUP: Nay
THE THANG: Half mile segments, targeting negative splits from 8:45 down 15 seconds per segment to 7:30. 3 min pain stations between segments:

SSH
IW
MNC

Peter Parker
Parker Peter
Bombjacks
Burpees

Squats
Monkey Humpers
HB Squats

Freddy’s
Box Cutter
Grave Digger

Merkins
CDD
Werkins
Mountain Climbers

MARY:
Hammers
Boat/Canoe
Protractor
Rosalita
Hello Dolly
Body Destroyer

ANNOUNCEMENTS:
Read your newsletter

COT:
Prayers for Kielbasa’s Son & Anchorman’s Daughter

Honor to Serve

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Cake crumbs and Mr Clean up 🧹

2022-10-16Leave a comment

QIC: CakeBoss, Mr Clean
When: 2022-10-15
Pax: Cakeboss, fishstix, Jump Shot, Mark Nestel, Masterpiece, Mr Clean, skipper, Über (Rhett Trease)
Posted In: Alcatraz

WARMUP: mosey around runde park and down towards marina with stops for some exercise moves
THE THANG:
CakeBoss at helm: traditional Dora
100 merkins
200 LBCs
300 Squats
Partner runs hill (50yrds)
Swap
Mosey back to runde for handoff to Mr Clean

12 or so Cindy exercise moves with a run in between each

MARY: breathing exercises 😜
ANNOUNCEMENTS: bourbon tasting,
COT:keep posting

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Pendulum

2022-10-13Leave a comment

QIC: Jekyll
When: 2022-10-13
Pax: Badlands, fishstix, Grinder, Jekyll, Maximus, McGuyver, Repeat, Stang, Tesla81, Vuvuzela
Posted In: Minnow Pond

WARMUP: Ran downtown loop, planked at Drug Store and stretched
THE THANG: : Pike’s 10 Derkins, 10 dips, run to wall. Repeatx3. Run to Postoffice, Plank. Run to cross street that is shaped like a semi circle. 10 merkins at top, 20 LBCs at bottom, 10 merkins at top. Repeato untill 5:55- run back to COT. Leaders got 4miles

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IAN

2022-10-12Leave a comment

QIC: River Rat
When: 2022-09-30
Pax: Backdraft, fishstix, River Rat
Posted In: Slow Burn

Hurricane Ian was rolling through town. Light drizzle. We did three rounds of exercises that started with the letter i a and n. IAN. https://youtu.be/FpvJsUOgWlg

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It’s easy…All 100 Reps

2022-10-11Leave a comment

QIC: Bitcoin
When: 2022-10-11
Pax: Anchorman, Bitcoin, Boogie Down, Double D, fishstix, oldbay, Triple Lindy, Twister
Posted In: The Ballroom

WARMUP:
Mosey around the parking lot to WarmORama

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey to the benches towards the rear of the building

100 Step ups OYO

Mosey to the Rear Parking lot

Toy Soldier/ Run Back
Lunge Walk/ Run Back
Karaoke Walk/ Left & Right
Side Run/ Left & Right

Mosey to the front entrance for partner dora work with,
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers (Ran out of time)

ANNOUNCEMENTS: Bethel Men’s shelter and other events in November.
COT: Prayers for family members wellbeing and health

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Hump Day Burpee fest

2022-10-10Leave a comment

QIC: Cyclops
When: 2022-10-05
Pax: 38 Special, Bonsai, Cyclops, Decibel, fishstix, Mark Nestel, Minuteman, Tootie, Trucker
Posted In: Pantheon

WARMUP: mosey to far side of soccer fields and 10 double count windmills approved by Trucker, 5 burpees, 10 low slow squats with a hold to Moroccan night clubs while in the peoples chair. Recover, 4 burpees, 10 imperial walkers I/C, 3 burpees, 10 hillbilly walkers I/C, 2 burpees, 10 merkins I/C, 1 burpee

THE THANG: partner Dora 100-200-300: 100 burpees, 200 squats, 300 S/C flutters

Mosey to side parking lot for four corners of 5, 10,15,20 with nurring and side shuffles between corners. 3 rounds

5- h/r merkins, kraken burpees, burpees
10 – jump squats, lunges, merkins
15 – merkins, Carolina dry docks, squats
20 – big boy sit ups, shoulder taps, calf raises

One lap around the soccer fields with 2 burpees at each light pole. Just enough time to get to COT.

ANNOUNCEMENTS: you had to be there, but read your newsletter.
COT: you had to be there. It was held.

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38’s truckload of pain

2022-10-10Leave a comment

QIC: 38 Special
When: 2022-10-10
Pax: 38 Special, Bitcoin, Bones, Cobra Kai, Cohiba, Cubbie, F3DaVinci, fishstix, Gekko, JWOW, LookOut, NakedAndAfraid, Spinner (Derrick Dominey), Sugar Daddy, Tesh
Posted In: The Armory

WARMUP: SSH, cherry pickin’, imperial walker
THE THANG: mosey over to pain town where pain stations have been prepared.
1. Electric slide with 100lb sand bag (and two 12lb black iron pipes wrapped in duct tape). Each man grabs a side and side squat to the left/right)
2. Swings
3. Brick merkins (hands on pavers. Pavers are flat, on their side, or on the end)
4. Goblet Squats
5. Calf Raises (on 2×6’s)
6. Woodcutter
7. Step ups with weight (22″, 24″ or 30″)
Backup pain stations were not necessary as 15 PAX showed up.

The tabata app was set to 50s work, 20 seconds rest, 8 cycles, 60s between rounds. PAX paired up and worked together. After 8 cycles drop your weight and do a lap around the parking lot.
MARY: Hold your bell over your head, stand on each foot for 10s
ANNOUNCEMENTS: Things to shoot, things to drink. Shower Curtain is looking for coats tomorrow.
COT: Praises and prayers offered up

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F3 The Fort

Tag: fishstix

Speed Zone Board of Pain

Maximus look-a-like

Audible

Negative Splits

Cake crumbs and Mr Clean up 🧹

Pendulum

IAN

It’s easy…All 100 Reps

Hump Day Burpee fest

38’s truckload of pain