Tag: Float Bridge

A dead end and a roundabout.

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Solid effort by the PAX today. 4×4 Run & Ruck. The pace was steady but the mumblechatter was strong. Then there were planks. They were… plank-y. Moseyed around little bit of Massey then into sunset circle. It said dead end, but we found a way out. Kept on trucking down Athena, went around a fence that was not keeping anyone out. Then around FCMS with some unexpected hills. Ended up at the Waterside roundabout where we laid on the grass to kill our running pace did some planks and sounded professional by saying abs are important for running. Clarified that I am only semi-pro. Moseyed back just in time to stop the watch at AO.
LTrain: said running was easier last year
Band Camp: shared stories with Sock Monkey
Sock Monkey: Showed us what Colorado lungs can do. Also distracted Band Camp which led to a race and a photo finish to see who could make it back first. The youth prevailed.
YHC: Still learning directions as well as counting. We will get there.
The Ruckers were right where we left them when we got back.
WARMUP: SSH / Moroccan night clubs / Worlds greatest stretch
THE THANG: Ran 4.25 miles at the pace of a lost new seabiscuit Q. Found a couple hills and a lot of mud with some wet grass to wash off in.
MARY: M.I.A.
ANNOUNCEMENTS: Hog and Coyote.
COT:

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Ole McHominy had a Farm

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Soundtrack: See Amazon Playlist: “Farm F3 Workout”

WARMUP:
In Cadence:
Plank Lawn Mower Pulls
Cherry Pickers
Windmills
LBC
Low Slow Squat

THE THANG:

Part 1: Unloading & Loading the Trailer. The group split into two groups. Group A unloaded, stacked, and then reloaded 12 bales of pine needles from my utility trailer. Group B worked on an exercise while this occurred. Then the groups switched. This was repeated for the following four exercises: LBC, Merkin, Squat, Plank.

Part 2: Bucket Carry. Partners. One partner carries a weighted bucket to a point and back while the other partner completes an exercise. Switch roles and repeat. This was repeated for the following four exercises: LBC, Merkin, Squat, Plank.

Part 3: Hominy Hole Challenge. Cornhole boards were set up. Every man takes a toss.
Miss – 3 Burpees
On Board – 1 Burpee
In the Hole – No burpees
Take a lap. Repeat.

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The ladder of all ladders

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Mosey down to the far end of the parking lot by the baseball field.

Dynamic warmup

30 seconds on 10 seconds off
8 rounds
SSH
Windmill
Seal Jack
MNC
Imperial Walkers
HR merkins
Squats
Flutters

The thang

Ladder concept…run to a cone and do the reps assigned at the cones. Go back to the start do 5 squats and then go to the next cone etc…

Exercises were merkins and LBCs

Also had a burpee whistle blown at my discretion. 3 burpees each time.

So the cones were lined up at the distance from “home”

So .05 was cone 1…. .10 was cone 2 etc… all the way to cone .25.

We were able to wrap up with most getting to 2.5-3.0 miles and everyone got 150 LBCs and 150 Merkins. Thanks to Rosie for the opportunity!!!

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What’s a Kraken Man-Maker?

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats

Head to entrance hill and complete a “7”. Man-makers at the bottom and squats at the top

THE THANG:
Card game:
Numbers 1-10, do the number of reps per card:
Hearts – Goblet squats
Clubs – overhead press
Diamonds – KB swings
Spades – 2-hand upright rows
 
A – 5 Man-Makers
K – 10 Lunge squats w/bell overhead, single count
Q – 15 flutter with press – count on press
J – 20 Plank pull-throughs
 
Joker – 5 Kraken Man-Makers. Pick a partner and do these together
MARY: American hammers and Freddy mercury’s
ANNOUNCEMENTS:
COT:

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Recycled in the rain

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WARMUP:
10 Windmills
10 Imperial Walkers
THE THANG:
Modified 4 corners with three rounds of 30, 20 and 10

Station 1
– side straddle hops
– Donkey kicks
– Penguins
– Run

Station 2
– Mountain climbers
– Squat jumps
– Shoulder taps
– Run

Station 3
– Merkins
– Plank jacks
– Shoulder taps
– Run

Station 4
– Burpees
– CDD
– Run

Rinse and repeat
MARY:
ANNOUNCEMENTS:
Bethel men’s shelter
Tortoise and hare
COT:
– PAX down rang
– Loved ones who are struggling
– Patience with kids this summer

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Cross Pollination at Bushwood

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WARMUP: IC: IW HW CP WM AST MC

THE THANG:
Mosey to side of AO and partner up. Catch Me If You Can to the covered walkway. Partner starts slowsying while other partner drops, 3 merkins then jailbreaks to partners and flap Jack.
Bench work: IC
Erkins 10
Dips 10
Derkins 10

Mosey to parking lot.
AMRAP partner:
Timing is Mario Carts. Partner 1 in lot between 2 islands jailbreaks to next island, side shuffle across, nur back and side shuffle across to partner that is working.
Prison Cell Merkins
Kracken Burpees
Burpees

Mosey to front of CR.
Cocaine BearCrawls
In parking lot bear crawl to first line and do a merkin, and the length between 2 islands adding a merkin at each snort for a total of 11 merkins at the end.

Angry DORA
50 Merkins
75 Squats
100 LBCs
Timing is partner burpee broad jumps between islands and bear crawls back.
Got into squats then called for time.

Mosey to wall.
AMRAP
10 Muscle Ups
Donkey Kicks until MU completed, flap Jack.

Explained JackAss Burpee Webs. Hope to see it recorded in a BB!

Mosey to COT

MARY: LB started with Freddie’s while I was grabbing my phone. Then I did a quick Circle Of Hate where YHC called out merkins which the group did as I bear crawled back and forth from the nearest light pole.

ANNOUNCEMENTS: Tortoise & Hare this Saturday. Next Saturday Hog & Coyote. CSAUP CENTRAL! Get signed up, support the HIMs leading these events, support your region and the greater good it is providing. Read your newsletter.

COT: Prayers & praises and YHC prayed us out.

Spoke on 5 core principles, all equally weighted however COT, it sets us apart from every other workout group.
Spoke on Mission statement, are we a workout group???
Spoke on Visions statement, be real about picking up the 6. Make it a point to offer an encouraging push. That next man may need it more than you know.

Appreciate the Q and the continual cross pollination between our 2 regions with all these HIMs. I encourage RH pax to take a trip north and you Fort pax to take a trip south every so often. A little flavor in your bland weekly routine is good every so often #zesty.

Thanks <@U061P7HUFRR> for the opportunity to Q <#C02PN2Z6QV8>!

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Enter The Snake Pit Hurricane

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12 pax entered the eye of the storm and got better. Welcome FNG’s Grogu and Binford!

<@U072Z2Z380L> brought out FNG Binford because of tools or something along those lines. :clap:

<@U076RS8F1DG> brought out his 2.0 FNK Grogu who can outrun all us old guys. :tada:

<@UST30T7FF> was on-deck after running 2,000 miles or something like that. :man-running:

<@U01NGHPR2HW> was blinding us with science and his shirt. :tshirt:

<@U083QU67RF0> still looks like Radar from M.A.S.H. to me. Nothing wrong with that. :hospital:

<@U5KBYSF6Y> was doing his best hair impression of Conan O’Brien :haircut:

<@U061P7HUFRR> was advertising for the next 2nd F event and for pizza next time. :pizza:

<@U076RS8F1DG> was holding the flag during COT and lead his family by bringing his 2.0. :us:

<@U01ABNC7YLU> was ready to sweep the leg at any moment :martial_arts_uniform:

<@UN6PTD007> was the king as always. :crown:

That’s my report. It has been submitted to the master of puppets and the sandman in charge.

Thrill is gone.

COT:
Bethel men’s shelter
Tortoise and Hare
Varsity going to one hour at 0500

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