Tag: Float Bridge

Shoulder pain

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WARMUP:
SSH, mosey Down the back hill, shuffle one way, flapjack, Carioca, flapjack
THE THANG:
Partner up, one does the exercise the other runs out and back.
Merkins
Step ups
Derkins
Irkins

Run back up the hill stopping at lights for workouts (BBS, Lunges, CDD)

MARY: attended
ANNOUNCEMENTS: newsletter, yeti challenge, CSAUPs
COT:

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3 Leg Stool

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WARMUP: I led us off in warmup of WM, CP, IW, HW, Up/Down dog, worlds greatest stretch and some merkins
THE THANG: mosey to bus loop for a set of 7’s, Squats at bottom of hill, dips at the top bear crawl/crawl bear between.
Tomb Raider led us to the far lot for some core work/circle of hell. One man runs, two do an exercise called. Lastly Float led us to the Kids lot, did increasing Merkins at every island, headed back to COT, first did similar ladder but with more squats
MARY: got 1 round in
ANNOUNCEMENTS: Turtles and rabbits and the sleep over.
COT: always

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Twisty runs

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WARMUP: we watched Vuvu and Rolloff do a pre run
THE THANG: Ran to Kingsley, ran to the street leading to the trails in Kingsley, ran all the way down the road to the back corner of the parking lot at Sunbelt, ran to the parking garage, ran out of Kingsley past SBUX, ran to old Kingsley and either did 1 lap (under 4 miles) or ran an extra loop (just under 5).
MARY: she was not there
ANNOUNCEMENTS: lots of csaups coming up – let’s go!!
COT: Janick’s and Uhaul – heavy prayers!

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Knock out for fun

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WARMUP:
– Moroccan nightclub
– Imperial walker
– Cherri pickers
– Windmill
THE THANG:
– street light ladder x stations
– Reps 5, 10, 15, 10
– Station 1
– side straddle hop
– Squats
– Lunges
– station 2
– merkins
– Plank jacks
– Shoulder taps
– station 3
– mountain climbers
– Big boy sit-ups
– American hammer
– station 4
– box cutters
– Flutter kicks
– Leg raises
– 10 minutes of knockout
MARY:
ANNOUNCEMENTS:
– read the newsletter
– April tortoise and hare
– May 12 hr ruck
– cannoli run
COT:

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That’s Too Many Squats!

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“Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.”

‭‭Galatians‬ ‭6‬:‭9‬ ‭CSB‬‬

After a warm up, we completed the circuit below. Similar to a 12 days of Christmas.

20 squats
20 SSH
20 press
20 lunges
20 merkins 

Learned a few things about the Pax I didn’t know. You had to be there to hear for yourself.

Prayers for UHaul, the Mills family and the Tyson family (Micah is F3 Glass Joe of Union County).

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4 Corners & More

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WARMUP:
Motivator
Imperial Walkers
Stretchy Things

THE THANG:
Thang 1 – Four Corners Escalator
Corner 1: 10 Merkins
Run to corner 2
Corner 2: 10 Merkins, 20 Squats
Run to corner 3
Corner 3: 10 merkins, 20 Squats, 30 Big Boys
Run to corner 4
Corner 4: 10 merkins, 20 Squats, 30 Big Boys, 40 Lunges
Run to Corner 1 then back to 4 to go back down the escalator.

Thang 2 – Dora
50 Hand Release Merkins
100 Squats
150 Flutters (4-Count = 1)
200 Mt. Climbers (4-Count = 1)

MARY: We had a couple of minutes for Mary.
ANNOUNCEMENTS:
Break the Dam
Overnight Ruck
Tortoise & Hare
Bethel Men’s Shelter
Read the News Letter

COT: Praises were made!

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Dealer’s Choice

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Nice and gloomy, misty, cool morning. Just being out in this means you made the choice to NOT let the Jester win.
WARMUP: Slow mosey to the contractors pickup area at Lowe’s, circle up for the following, my standard SWIMS warmup:
– 15 SSH 4ct
– 10 Windmills
– 15 Imperial Walker 4ct
– 10 Moroccan night clubs 4 ct
– 15 Strawberry pickers
Since we were where we needed to be, we went right into….
THE THANG:
Dealer’s Choice
I have had the F3 workout deck in my truck for quite some time, like over a year, and never found the right opportunity to use it. Well, today was the day. The cards are waterproof so I was not worried about them getting wet, just whether I could read the small-ish print or not. HA!

Pick a card, do the exercise, then on to the next. Clubs are core, hearts are cardio, spades are legs, diamonds are upper body. Rep count is based on number/suit on the card 2-10 are their number, jacks are 11, queens are 12, kings are 13, aces are something special. jokers/jester are wild card (I had them as 10 burpees).
We got through the following (larger numbers were OYO, everything else in cadence)
2 bulgarian split squats
2 hand clap merkins
11 plank jacks
100 calf raise (ace of spades)
3 wojo squat
7 LBC
sprint 200 m (modified to 50m out and back, 2 of hearts)
11 dips
10 rosalita
NUR 50m out and back
sprint 300m (modified to 50m out and back, 3 of hearts)
lunge walk 50m out and back
10 oblique crunch per side
90 sec high plank
4 CDD
100 SSH (ace of hearts)
13 merkin
sprint 400m (modified to loop around parking lot)
5 lunge 2 ct
12 monkey humpers’
100 arm circles (50 each direction, ace of diamonds)
7 monkey humpers
3 Chuck Norris merkins
6 wide arm merkins
4 alternating side squat/lunge, each side
10 incline merkins
12 diamond merkins
9 ranger merkins10 butt kickers each leg
12 freddy mercury, 2ct
5 hand release merkins
9 LSS
60 seconds low plank (on forearms)
That put us at 3 minutes to 6, just enough time to run back to COT. Unfortunately no jokers/jesters were pulled.
Mumblechatter was most excellent!! Great job by all
MARY: None

ANNOUNCEMENTS: A LOT going on. Highlighted literally everything that is in the newsletter.

COT: A lot lifted up. Reminded PAX that we are all carrying burdens, and we men tend to suffer in silence, but when it gets too much, do not be afraid to reach out, for someone will definitely step in to help lighten the load.

Thanks Peach Stand for the opportunity to lead.
SYITG
Blessings,
-NASA

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Playing with Bricks at the Box

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WARMUP: PAX grabbed bricks from the back of my vehicle and then moseyed around the corner of the school to find cover.

THE THANG: Had 3 JWebbs planned, only completed 2

1st JW – 1:4 ratio finishing at 10:40, Lunges:Squats. Lunges were each leg, everytime you went down into lunge position you performed a lateral raise with the bricks, during squats PAX were asked to hold the bricks in the lateral raise position until completion of the set.

2nd JW – 1:4 ratio finishing at 10:40, MerkinsonBricks:Overhead Claps

MARY: We moseyed back to COT
Had great fellowship discussing influence.

ANNOUNCEMENTS: Bethel Men’s Shelter, Trash Pick Up, Jaegar Sprint, BreaktheDam, read your newsletter

COT: STK!

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Jungle of Massey

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WARMUP:
– Stayed in the car with the heater on until it was time to start.
THE THANG:
– Toured the jungle of Massey ->2.58 miles total
– Neff to Dudley to Felts and return
MARY:
ANNOUNCEMENTS:
– Bethel Men’s Shelter
– March Madness event
COT:

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Hills are alive

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Warmup
SSH
Moroccan Nightclubs
Michael Phelps
Low Slow Squat
Merkin
Broga
Bear Crawl and Crawl Bear w partner
Duck walk and squat
Karaoke and LBC

Hill work
Merkins /Bear Crawl
Squats/Lunge Walk
Carolina Dry Dock/Toy Soldier
Big Boys/Power Skips
4 rounds
5
10
20
40

Mary was all upright alright

ANNOUNCEMENTS: newsletter
COT: staying warm

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