Tag: FTC

Sparty Start

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Short mosey run

Warmup: SSH (20xI/C); windmills; Imperial Walkers; Moroccan N/C; Low Slow Sqts; big arm circles; peter parkers; plank stretches

Thang 1: Mini-Spartan:
Start at bottom of hill, run up to pull up bars, do 10 pull-ups, then out to the street and crawl under the barbed wire (2 wires), then farmers carry cinder blocks about 100 feet out and back, drop blocks, back to the bars and do 10 toes-to-bar, run back to bottom of the hill and rinse/repeat.

Barbed wire detail:
Two cinder blocks staked horizontally, string a cargo strap across to another stack of two cinder blocks.

Place a second set of barbed wire ten feet further down. Two-block height worked well in my opinion, it’s a real crawl underneath and not a bear crawl. Top view:
[]——-[]

[]——-[]

Side view:
________
꙱ ꙱
꙱ ꙱

Thang 2: Spear throw
Target was a red bucket. Stand 3 parking spots back and throw.

Run up to shovel flag.

3 burpees just for fun.

Fini
COT

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Cha-Ching’s Legacy

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So, https://f3thefort.com/2020/01/17/black-diamond-at-the-one-word-convergence/, because they guy would lay ridiculous beatdowns. And there’s just no need to reinvent the wheel. It’s already round and works really well (that’s also my Naked Man Moleskin). Plus that’s part of why we write the backblasts!
WARMUP: Yes, did that. Cha Ching didn’t, and I needed more warm-up. If you can’t do it, don’t Q it! FTC showed up late; so, he missed it.

THE THANG:
Cha Ching warmup:
EMOM
min 1 – 20 burpees (this was hard, counted them in cadence)
min 2 – 30 jumping lunges
min 3 – 40 penguins
min 4 – 50 carolina dry docks
min 5 – 60 side straddle hops

then we mosey a bit
did some peruvian mountain climbers and bulgarian split squats on a bench
mosey some more
bear crawl a bit

That’s when we hit the Jack Webb:
1 Mack Tar Jai
4 Jump Squats
got to 7/28, then moseyed to pull up bars

Hung on the bars for a while
Did some knee ups
Did some super slow pull ups

Got close to COT and finished the Jack Webb set

Then we had 6 minutes left, so we did the Cha Ching EMOM “warm up” sequence again. It was rough

MARY: Last Call called flutters in cadence for the first time.

ANNOUNCEMENTS: https://mailchi.mp/02213eb80972/lorrorq9g6-13583069

COT: Was held

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Football field candence count

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 20 imperial walkers
Mosey around buss loop
– Karaoke
– 20 incline merkins on curb in cadence
– Karaoke
– 20 calm raises on curb in cadence
Partner warmup
– 50 total pull-ups per team. While one teammate is doing pull-ups, the other is doing bomb jacks. When done, plank for 6
– 100 hanging knee raises per team. While one teammate is doing knee raises, the other is doing squats. When done, plank for 6
THE THANG:
Head to football field for some Team-Building
Standing on one goal line, all Pax will interlock arms and will lunge walk to the 10 yard line, where they will complete an exercise in cadence. Once completed, Pax will lock arms again and lunge walk to the 20 yard line, where they will complete the next exercise in cadence. This will repeat until the team reaches the opposite end zone
– 10 yard – Mike Tysons
– 20 yard – leg raises
– 30 yard – low slow squats
– 40 yard – diamond merkins
– 50 yard – chair crunches
– 40 yard – Carolina dry docks
– 30 yard – calf raises
– 20 yard – American hammers
– 10 yard – wide arm merkins
– End-zone – 5 kraken burpees OYO
Head back to pull up bars and complete partner exercises again. This time 30 pull ups and 60 leg lifts
MARY:

ANNOUNCEMENTS:
COT:

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Football field candence count

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 20 imperial walkers
Mosey around buss loop
– Karaoke
– 20 incline merkins on curb in cadence
– Karaoke
– 20 calm raises on curb in cadence
Partner warmup
– 50 total pull-ups per team. While one teammate is doing pull-ups, the other is doing bomb jacks. When done, plank for 6
– 100 hanging knee raises per team. While one teammate is doing knee raises, the other is doing squats. When done, plank for 6
THE THANG:
Head to football field for some Team-Building
Standing on one goal line, all Pax will interlock arms and will lunge walk to the 10 yard line, where they will complete an exercise in cadence. Once completed, Pax will lock arms again and lunge walk to the 20 yard line, where they will complete the next exercise in cadence. This will repeat until the team reaches the opposite end zone
– 10 yard – Mike Tysons
– 20 yard – leg raises
– 30 yard – low slow squats
– 40 yard – diamond merkins
– 50 yard – chair crunches
– 40 yard – Carolina dry docks
– 30 yard – calf raises
– 20 yard – American hammers
– 10 yard – wide arm merkins
– End-zone – 5 kraken burpees OYO
Head back to pull up bars and complete partner exercises again. This time 30 pull ups and 60 leg lifts
MARY:

ANNOUNCEMENTS:
COT:

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Cindy, she’s my friend

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WARMUP: Hold plank while we remember SSgt TJ Dudley

THE THANG:
Murph-ish style Dora, Cindy played a 3rd wheel the whole workout
– 100 pulls up, high knees with Cindy overhead
– 200 merks, farmers carry up the hill and leave it, run back; partner brings it back
– 300 squats; same thing with Cindy and hill
– Laps around the playground: partner overhead carries Cindy while partner runs the lap, trade places when partner catches up: 10 laps

COT

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Feather Duster your lower extremities for Fishstix

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WARMUP: This is Sweep, we don’t really do that here.
THE THANG: We ran around a Brayden loop and a Baxter loop and did a lot of burpees and stuff.
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

My name is Band Camp and I’m handsomer and smarter than most men. It’s a curse I live with and strive to adapt to daily.

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The Greatest Workout of All Time? Yes.

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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.

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Smokin Frat Party

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WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Strawberry Pickers, and Broga
THE THANG:
Phase 1: Cheese Shredder
Phase 2: Ladder:
Round 1 – Burpees from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Bear Crawl.
Round 2 – Burpees + Merkins from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Lunges.
Round 3 – Burpees + Merkins + Bomb Jacks from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Crab Walks.
Round 4 – Burpees + Merkins + Bomb Jacks + Peter Parkers from Goal Line to 50 Yard line with reps at every 10 yard line starting at 1 rep at the 10 until 5 reps at the 50. Mode of transportation is Crawl Bear.
Phase 3: Indian Run for 1/4 of a mile
MARY: Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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2024.27 Block Party

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Run up Massey hill to the parking lot, and short warmup. Then the workout split up into 4 segments. (2 strength and 2 intensity)
1. 100 burpees: 10 minutes, 10 burpees EMOM
2. Run to Print Shop for 3 rounds of 5 pullups and 5 toes to bar
3. Run to CoG for 10 flights of stairs
4. Run to Improper Pig for 3 rounds of Balls2Wall (with shoulder taps) and wall sits (with overhead claps, arm flutters, and air presses)
Run to COT

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Blame JWOW

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Honestly I was expecting low attendance so I was pleasantly surprised when I start seeing several cars rolling into WEP. JWOW sent me note mid week asking if I’d be willing to bring the junkyards on Saturday so I had to oblige him. After a quick disclaimer the PAX performed some basic warm-ups. Then we moseyed down the path to the bottom of the big grass hill. Split into 3 groups. G1 ran to end of path back toward parking lot and did 10 bomb-jacks. Return to start. G2 nurred up the grass hill, did 10 squats, then returned to start. G3 ran to end of path in other direction, did 10 bomb-jacks, then return to start. Rotate so each group did each section once. Yog down to Harris St park for the fun. I was trying to find decent grass so I thought the outfield would be safe. Partner up. P1 does 8 Junkyard dogs while P2 is alternating between high and low plank. Then partner push to other side, P2 does the JYDs then partner push back. JYDs are P1 does burpee, then dives under P2 whose holding high plank, then when P1 stands up P2 goes into low plank and P1 jump over. Simple but stupid. The plan was for 3 sets of 8 but after much chatter we went 8 ,6, then 4. I thought this spot was decent but apparently Slow Jams found the one massive fire ant hill and got about 100 bites.
Yog over to base of Harris St. Next movement was run up Harris St stopping at every other power pole for 10 merkins, 10 squats, and 10 froggers (deconstructed burpees). The plan was to do some more group work at church on top of hill but we were a little tight on time so started back to park. 5 bomb-backs, 5 seal-jacks, and 5 plank jacks at every other power pole. Few mins left for 2 all you got sprints up small hills in park. It was a super humid day so I wasn’t the only PAX looking like a sweaty mess at the end. Apparently the JYDs got a zero star review afterwards and I got a nice text from Spiderman calling me an asshole for spiking his heart rate by running up Harris St. So it was a great morning. Thanks for everyone that posted and thanks to JWOW for giving me the nod.

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