Tag: Flounder

Going for the Gold!!!!

Leave a comment

8/9/24 Slow Burn Q

Warm-Up

Start with the Mission statement, 5 Core Principles, the injury disclaimer.

Today’s beatdown theme will be Summer Olympics trivia.

Various Quad/Leg/Glute stretches

15 SSH IC, 15 Tappy Taps, 10 Peter Parker’s, 10 Imperial and Hillbilly Walkers

Thang 1: I started out by stating that knowing the answers to the trivia questions will determine whether the PAX will enjoy the rest of the beatdown or not.

This first progression was a pyramid shuttle run with exercises in between.

Trivia Question 1: When was the name of the 1992 USA Men’s Basketball team? Dream Team – Penalty: 5 burpees.

20 yd broad jump – 2 burpees – 20 yd broad jump back – 20 Dry Docks

Trivia Question 3: When was the average margin of victory for the Dream Team – 24, 34, 44, or 54 pts? 44 pts – Penalty: 5 burpees.

30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 Air Squats

Trivia Question 3: How many gold medals did Michael Phelps win in 2008? 8 golds

40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks

Trivia Question 4: The 1996 USA women’s gymnastics team was dubbed the “Magnificent Seven”. Their victory marked the first gold in women’s team gymnastics. Name 1 of the 7 gymnasts. Shannon Miller, Dominque Dawes, Dominque Mocineau, Kerri Shrug, Amanda Borden, Jaycie Phelps, Amy Chow

50 yd sprint – 5 burpees – 50 yd sprint back – 50 mountain climbers

Trivia Question 5: Who is the most decorated female Olympic swimmer?– Katie Ledecky – 20 merkins

40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks

Trivia Question 6: Who is the only sprinter to win the 200m and 400m gold at the same Olympics? Michael Johnson

30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 – Air Squats

Trivia Question 7: Which Olympics drew the largest TV audience in history? 2008 Beijing

20 yd broad jump – 2 burpees – 20 yd broad jump back to goal line – 20 Dry Docks

Thang 2 – On the Track as a group. Jogs. Correct answers allowed for Merkins/seal jacks/squats, wrong answers were met with burpees.

100m – Which events have been featured at every Olympics since 1896? Track, Fencing, Cycling, Gymnastics, Swimming. – 10 plank jacks

100m – In what year did Jesse Owens win all the sprinting events in Berlin? 1936 10 plank jacks

100m – At the 1912 Stockholm Summer Games, this incredibly versatile athlete won gold in the decathlon and pentathlon. This Native American went on to become a highly decorated NFL, MLB, and professional basketball player and is one of the top 3 athletes of all time. Who is he? Jim Thorpe 10 plank jacks

100m – The first modern marathon was ran at the first modern Olympics in Athens in what year? 1896 – 10 plank jacks

100m – Considered the GOAT in men’s tennis, this great has won 20 grand slam tournament titles and competed in 4 Olympics, but never won men’s singles gold. Who is he? Roger Federer – 10 plank jacks

TClap |
0

Acceleration by Association

Leave a comment

WARMUP: Yes, these are important

THE THANG: Stolen from Old Bay: https://f3thefort.com/2024/02/02/countdown-from-50-bear-crawls/
Although I think Big Boys are dumb, so we did flutters instead

Start on west side behind Lowes: 50 Merkins
Run (with short bear crawl) to east side – 45 squats
Run (with short bear crawl) back to west side – 40 LBCs
East side – 35 CCDs
West side – 30 Lunges
East side – 25 big boy sit-ups flutters
West side – 20 wide-arm merkins
East side – 15 bomb jacks
West side – 10 American Hammers
East side – 5 burpees

MARY: not really. We did do some mobility work at the Tesla Chargers.

NMM: Listen, the crew that showed up today outclassed me by miles on many levels. It was an honor to lead. I hope that by continuing to associate with men like these PAX, I can become a better version of myself. Keep posting!

TClap |
0

The Greatest Workout of All Time? Yes.

Leave a comment

WARMUP: Probably. No one remembers.
THE THANG: A few rounds of 11s, 7s, and other nonsense.
The REAL nonsense, though, came in the form of setting things right in the naming department. Sadly, in only 45 minutes, I couldn’t get to everyone, but I will tell you the ones I DID get to…
– is now Kerrigan
– is now Insertion Point
– is now Father Time
– is now Mama’s Boy
– is now French Tip
– is now Tickle Me Ebenezer
– is now Agent My Pleasure
– is now Dumpster Juice
– is now Dumpster Juice II: The Revenge of Dumpster Juice
– is now Stateline Vapes
– is now Gender Confusion
– is now Backward Flush/Dude Wipes
– is now Dementia
– is now Halfway
– is now White Boots, and
– is now Twin Peaks

For more on WHY these Pax got new names, you’ll have to ask them, because I only vaguely remember…

This is why you shouldn’t miss when YHC is the Q. NOTHING but good times.

MARY: No chicks
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

TClap |
0

Bro Workout

Leave a comment

WARMUP: SSH, CP, MNC, IW, HW
THE THANG:
Wall Sit – the whole group wall sits, while two pax did a burpee and 5 merkins

Mosied to the corner of the Lowes building for a partner workout. One side of the building (outdoor garden side) was merkins and the other side of the building (lumber side) was big boy sit-ups. The rep count increased by 5 for each lap and then decreased by 5 once 20 reps were achieved. 5-10-15-20-15-10-5
Pax mileage was between 2.75 and 3 miles.
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer

TClap |
0

Sandbag shenanigans

Leave a comment

WARMUP:

Windmills, strawberry pickers, imperial walkers, hillbilly walkers, low and slow squats, Moroccan nightclubs, cyclops, plank and some stretching then 5 merkins
THE THANG:

Bring bags to outdoor amphitheater

Three rounds- ladder workout

5 man makers
Up a level
5 burpees – back down to first level
Up a level
5 HR merkins- back down to first level
Up a level
5 diamond merkins

MODE- Bear crawl up hill

5 Squats with bag
Up a level
5 split squats
Up a level
5 single leg squats
Up a level

MODE- Reverse crawl

Flutter press 4ct
American hammers 4ct
LBCs 4ct
Big boys

MODE- Third round- lunge walk

Over to loop
Partner 1 bag on bag plank
Partner 2 runs to end of lot and back, 2 rounds.

Bag toss for last minute to burn it out!
MARY: see round 3 :arrow_up:
ANNOUNCEMENTS: newsletter, pints n padres summer cookout 7/23
COT: yes

TClap |
0

The day after

Leave a comment

WARMUP: ssh, windmills, Peter Parker’s, Parker Peter’s, monkey humpers, etc
THE THANG: 13s – station one = merkins and shoulder taps, move to station 2 via Lt. Dans, station 2 = big boys and am hams, moser back to station 1
MARY: N
ANNOUNCEMENTS: Y
COT: Y

TClap |
0

Sweepin’ like it’s 1776

Leave a comment

Hot Humid July in SC pre-run with Grout and Re-tread.

WARMUP: run to parking lot where old tega cay coffee used to be and do 17 in cadence American Hammers then run to lowest point on Dave Gibson and do 7 in cadence merkins then run to flag pole at the school and do 6 in cadence low slow squat

THE THANG:
1776 sweet the Leg style
Perform:
17 American Hammers
7 Merkins
6 Squats

At flag pole and at tega cay coffee parking lot. Every time you pass the low point of dave Gibson do 3 burpees.

Get as many rounds as possible

MARY: no time

ANNOUNCEMENTS: newsletter

COT: 5th core principle

TClap |
0

Is your Deck in Order?

Leave a comment

WARMUP:
Warmup:
All in cadence
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Imperial walker
– Side straddle hop
Pick up bag and mosey to outside theatre
– Partner exercise: bags do not touch the ground for the duration
– Partner 1 takes bag up to second level and completes 20 upright rows while partner 2 side lunges until the partner gets back. Once partner 1 returns, switch
– Once completed, partner 1 takes bag up to level 4 and completes 30 curls while partner 2 does calf raises, once partner 1 returns, switch
– Mosey to back parking lot with bag on shoulders
THE THANG:
Card game:
Run to other side, pick up a card. Nur back to start and complete the below exercises.

Numbers 1-10, do the number of reps per card:
Hearts – Squats with bag on shoulders
Clubs – Bent over rows
Diamonds – Overhead press
Spades – Over the shoulder bag toss
 
A – 5 Man-Makers
K – 10 Lunge squats w/bag on shoulders, single count
Q – 15 Bomb jacks
J – 20 Flutter w/press
 
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice

At end, count up cards and call them out. Complete overhead presses in the amount of cards you gathered
MARY: No need
ANNOUNCEMENTS: 4th of July convergence
COT: Boomer and his family, those still sick and suffering from addictions

TClap |
0

Moderately Done @ Slowly Burnin

Leave a comment

WARMUP: Um – YES. SSH, Merk, Nightclubs, Squats, LBC, Mtn Climber.
THE THANG: Mosey, 7s (Merks, Bomb Jax), DORA ( Derkins, Dips, Squats), Ladder work w DK, DiaMerks, squats, BobHurl, BBs.
MARY: Yes – 4 mins with Pax taking turns leading the group.
ANNOUNCEMENTS: Yes. CSAUP, Fort Mill Care Center, Christmas Party, Fathers Day
COT: Solid discussion

TClap |
0