Tag: Goose

Silk Curtain

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WARMUP: yea, that’s important

THE THANG: run all the way around Red Ventures (aka the silk curtain loop)
Stops for merkins, squats, & fire hydrants at the fire hydrants. Picked up the heavy chairs on the way out and the way back

MARY: didn’t have much time, but did a bit at the stops

ANNOUNCEMENTS: newsletter

COT: was held. You shoulda been there, 100% of PAX hit coffeeteria afterwarda

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BRILGA

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WARMUP: SSH, dynamic plank/broga
THE THANG: mosey to field, partner push 2×20 yards, partner wheelbarrow 2×20 yards
railroad ties – jump over, pax on ground complete Superman’s then flutters; railroad ties- side shuffle through, pax on ground complete merkins then LBCs
Repeat the partner push and wheelbarrow, mix in 50 yard back peddle and 20 yard bunny hops x2
Mosey back to COT
BROGA x 10mins

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Cockpit Circuits, wait, what?

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The basic rundown of this morning's workout was to sprint (or run) approximately 400m then do a series of exercises, in reps 10, 15, or 20.
WARMUP:
400m jog to the bottom of the hill
Side Straddle Hops, Squats, Butt Kickers & High Knees
THE THANG:
400M Sprint out, around the parking lot to the opposite corner of the large lot on the side of CRHS.
20 Merkins, 30 Squats, 10 lunges each leg, 15 Burpees

400m Sprint to the Band Tower on the opposite side of the school.
40 Hand-Release Merkins, 20 Jump Squats, 15 Mountain Climbers, 45sec Plank

~400 Sprint to the circle by the football stadium
15 Burpees, 10 Reverse Lunges each leg, 20 V-Ups, 15 Jump Squats

~400m (less than) Sprint to the top of the road at the intersection of White's Road
20 Merkins, 50yd Bear Crawl, 20 Ski Abs, 45sec Forearm Plank

~800m Sprint down the hill then back up to the lot
A little bit of Mary.

MARY: See above
ANNOUNCEMENTS: YHC had to exit so Pauly D closed this out.
COT: I'm sure of it.

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‘Merica 250

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WARMUP: 5 Burpees
THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776
MARY: She slept in
ANNOUNCEMENTS: Read your various newsletters
COT: Remembered what our fore fathers sacrificed for our freedom, we remembered U-Haul and presented Bowser with U-Haul flag.

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4 HIM for 4 Corners

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WARMUP: We did several exercises and some stretchy things. Then we Moses around the the back of the theater then to the front.

THE THANG:
Corner 1 (10 reps)

  • Merkins– 10 reps

Corner 2 (10 + 20 reps)

  • Merkins – 10 reps
  • Squats – 20 reps

Corner 3 (10 + 20 + 30 reps)

  • Merkins – 10 reps
  • Squats – 20 reps
  • Lunges – 30 reps (15 each leg)

Corner 4 (10 + 20 + 30 + 40 reps)

  • Merkins – 10 reps
  • Squats – 20 reps
  • Lunges – 30 reps
  • Mountain Climbers – 40 reps (count both legs = 1 rep)

Then we partnered up for a DORA

50 Hand Release Merkins
100 Squats
150 Flutters (4-Count)
200 Mt. Climbers (4–Count)

MARY: LBCs & Piston Crunches
ANNOUNCEMENTS were made
COT: prayers & praises

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Clock It

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We moseyed around the parking the got to work.

A clock was drawn and we used a deck of cards. The number or face card determined how many merkins or squats you did. i.e. pick a 6 then you did 1 Merkin at 1 then staying in plank rotate to 2 and do 2 merkins, then 3 merkins and so on until you finish wth 6 merkins. Q = 11 and K = 12. Aces were bonus 100 reps of whatever was on the card. 2 were selected and we had 100 SSH and 100 Flutters

6 = American Swings
7 = Goblet Squats
8 = Overhead Press
9 = High Pulls
10= Skull Crushers
Q = Curls
K = Man Makers

MARY: No time
ANNOUNCEMENTS: were made
COT: prayers and praises

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My AO (and region) VQ

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WARMUP: SSH, Cherry Pickers, Imperial Walkers, Willie Mays Hayes, Good mornings
THE THANG: Thang 1) Ran to the theater and rotated Hand Release Merkins, Dirkins, and Irkins in sets of 5, 10, and 15.

Thang 2) moseyed into the parking lot where we did 10 jump squats and lunge walked one set of parking lines. Then did 9 jump squats and lunge walked 2 parking lines. Repeat till 1 jump squat and 9 lines were completed.

Thang 3) same as thang 2 but with burpees and bear crawls.

Thang 4) similar to above but with different increments: SSH in sets of 20, 15, 10, and 5 with side shuffles up and down the parking lot in between.
MARY: Big boys, flutter kicks, scissor kicks
ANNOUNCEMENTS:
COT: Expressed my appreciation to all the pax who have welcomed me to the region. Much appreciated!!

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The Loredo

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WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that)
THE THANG:
The Thang
We put our own spin on Loredo, kicking things off with the run:
6 Rounds for Time

  • 🏃 400-meter Run
  • 🦵 24 Squats
  • 💪 24 Merkins
  • 🚶 24 Walking Lunges

The prescribed 24 reps represent the 24th day of June, the day Staff Sgt. Loredo made the ultimate sacrifice.
Every PAX pushed through, encouraged one another, and crossed the finish line. The pace varied, but the effort did not. Everyone finished on their own time, proving once again that in F3, it’s not about being first—it’s about refusing to quit.
Not satisfied with just one beatdown, we followed it up with some 11s:

  • 📍 Sideline to sideline
  • Big Boys
  • Monkey Humpers

MARY:
ANNOUNCEMENTS:
COT:

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