Tag: Goose

Candyman’s Pain

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WARMUP:

– 10 Side Straddle Hops
– 10 Grass-pickers
– Plank to Down Dog, calf stretch’s to Sunrise

THE THANG:

– Mosey to circle with KB

What it is – 50 reps, KB run up the hill, 50 reps, KB run down the hill, move to next set

– 50/50 Calf Raises
– 50/50 KB Merkins (25 L/R)
– 50/50 KB Romanian Deadlifts
– 50/50 Curls
– 50/50 Goblet Squats
– 50/50 LBC’s with KB, arms extended
– 50/50 Tricep Extensions

700 Reps completed

– Mosey to stadium entrance

– KB Bear Crawls back to COT

MARY: 10 Heel touches, didn’t have time for 10 Heels to heaven with crunch and 10 Hello Dolly’s

ANNOUNCEMENTS: Read you newsletters
COT: It is was it is… Prayers for new families and families out there going through tough times with health and more.

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NO miles/NO smiles

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Disclaimer and since we had a FNG went over the 5 core principles.
Always free
Open to all men
Outdoors rain or shine
Peer led in rotating fashion
Ends in COT

Also discussed modifications and since I am nursing a hamstring injury we wouldn’t be doing much running, was that a good thing or bad thing- leave that up to the Pax to decide

WARMUP:

Slowsey over to next parking lot where we did the warmup!

Windmills/IW/HW
Moroccan night clubs/arm circles/OH claps/Michael Phelps

Plank/Merkin/updog/Downdog/parker peters/peter Parkers

THE THANG:

Explained first activity

Death by/ 30 first 3 rounds, then 1 min

Merkins by 3s
Add three every round
Most got to round 7, Rosie got to round 8

Run to chairs for a Jack Webb
Dips x4
Oh presses x1

Mosey over to Hill for a DORA
100 diamond merkins
200 LBC
300 shoulder taps
MOT Bear crawl up hill, run back

Ran out of time during round 3 so headed back to COT!

MARY: nah
ANNOUNCEMENTS: bethel, care center, newslettery stuff
COT: always

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Sleep Deprivation

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WARMUP: SSHx25, WM, IW,HWx10 maybe more, maybe less
THE THANG: Mosey to the upper class lot, Butt Lickers/high knees, karaoke to the entrance. Wall sits while we went through 5 Merkins. Made our way down to bus entrance did 7’s Step ups at the benches, run up to the top of the hill and did dips, crab walk down the hill. Last made our way to the far lot, 1-2-300 Dora, Merkins, LBC, Squats, partner runs ~1/2 lot. Mosey back to COT
MARY: Briefly
ANNOUNCEMENTS: Helmets grandstanding speech on Friday, Bethel…
COT: Of course, lots of prayers and praises needed.

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People’s Q

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I tried something a little different today and had a people’s Q. I started us off with a little warm up then <@U07E0KTT4BV> picked up the Stick as we moseyed to the front of the movie theater. I thought we were going to watch Naked Gun but he had other plans.

Round 1
30 Step-ups (15 each leg)
25 Merkins
15 Big Boys

Round 2
30 Step-ups (15 each leg)
25 CDD
15 Big Boys

Round 3
30 Step-ups (15 each leg)
15 Hand Release Merkins
15 Big Boys

Next up was <@U08N6B7B3EF>

Group A performed Shoulder Taps while Group B army crawled for about 5 yards, then Bear Crawled for about 10 yards then sprint 25yards and back. Gross A & B switched. This went on for 3 rounds.

Next <@U067RCH0EPJ> took us over to the lower parking lot. We saw a couple of cop cars and we thought Unstable Vagina left his post to come workout with us but we were mistaken, it wasn’t him. <@U067RCH0EPJ> mapped out 4 corners of fun.
Corner 1 – 25 LBCs
Corner 2 – 25 Mike Tyson’s
Corner 3 – 25 Squats
Corner 4 – 25 American Hammers
We started in the middle of the 4 corners with a buy in of 1 Burpee then picked a corner then back to the center for a Burpee. Repeating until all 4 corner were hit.

Since we already had the 4 corners mapped out YHC picked up the stick for an Escalator.
Corner 1 – 10 SSHs
Corner 2 – 10 SSHs 25 CDD
Corner 3 – 10 SSHs 25 CDD 30 Squats
Corner 4 – 10 SSHs 25 CDD 30 Squats 40 LBCs

We moseyed back to COT in time to Al Gore it out for 30 seconds.

Announcements:
Coffe convergence at Panera Bread Kingsley following workouts
Stuff the Bus 8/2
Bethel Men’s Shelter next Thursday 8/7
Read the News Letter

Prayers& Praises
From the Waxhaw Pax prayers for Sugar Daddy and praises for Maddog’s son for completing his training for the Marines.

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The Grinder, Beast, & Gauntlet

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Warm-O-Rama
SSH
Windmills
Arm circles

Moseyed to the pharmacy parking lot where the party began.

Each Circuit was done for 5 minutes for as many rounds as possible, with a 1 minute rest in between. After the 3rd circuit we repeated circuits 1 through 3.

? CIRCUIT 1: “The Grinder”
5-Minute AMRAP
– 10 Squats
– 10 Merkins
– 10 Jump Squats
– 10 Wide Arm Merkins
– 10 Bonnie Blairs (5 each leg)
– Run across the lot and back then start circuit over.

? CIRCUIT 2: “The Beast”
5-Minute AMRAP
– 5 Burpees
– 10 Mountain Climbers (each leg)
– 10 Lunges (5 each leg)
– 10 Diamond Merkins
– 20 SSH
– Run across the lot and back then start circuit over.

? CIRCUIT 3: “The Gauntlet”
5-Minute AMRAP
– 10 Carolina Dry Docks
– 20 Flutter Kicks (4-count = 1)
– 10 Plank Jacks
– 10 Shoulder Taps (R+L=1)
– Bear Crawl ~10 yards
– Crawl Bear ~10 yards
– Run across the lot and back then

We moseyed back to COT in time for Piston Crunches & a 1 minute plank.

ANNOUNCEMENTS: Stuff the Bus, coffeteria convergence Friday at Panera Bread- State of the Nation from <@U5CVD8D7V>, Bethel Men’s Shelter 1st Thursday in August 7th.
COT: I brought up the subject of “What’s your Why?” Why F3? What keeps you coming back? Prayers were made.

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Bear Crawl and Ode to Wilt

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WARMUP:
Motivator
Imperial Walkers
Hillbilly Walkers
Windmills
Arm Circles – front and back
Michael Phelps
Downward Dog
Honeymooners
Runner’s Stretch
THE THANG:
We moseyed down to the lower lot.
Thang 1
Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear 1 line and do 8 squats. Bear Crawl 2 lines do 2 Merkins, Crawl Bear 1 line and do 7 squats. Repeat until you do 8 Merkins an 1 squat.
Moseyed bottom of the hill to the upper lot.
Thang 2
Starting at the bottom of the hill, Bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and 1 shoulder tap (R + L =1). Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Repeat until you reach 10 reps each of merkins, plank jacks and shoulder taps.

Nur to the top of the hill, then we moseyed to the basketball courts.

Thang 3
Starting at the baseline at the far court do 100 LBCs, then run to the opposite baseline and do 100 squats. At the next baseline 100 flutter kicks (R+L =1), and then run to opposite baseline and do 100 lunges (50 each leg).

We made it back to COT in time for a 1 minute plank.

Announcements were made and prayers were said.

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Freaky Thursday

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WARMUP: SSH, Windmills, Low slow squat, cherry pickers, merkins, mosey
THE THANG: EMOM 9 mins of heavy merkins and merkin variants, 2 sprints mixed in
3 rounds of 3 mins with Jump squats, grinders, squat to calf, wall sits,
10 rounds of tabata, CDD, Shoulder taps, left plank, right plank, BBS, flutters
AmRAP burpees, jump squats, mtn climbers, sprint, merkins and plank jacks.
MARY:
ANNOUNCEMENTS: Lots of 2F options
COT:

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Monkey steals the peach

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WARMUP: SSH, IW, CP… all IC, mosey to WEP Amphitheater

THE THANG:
Quick Overview of 7 Knife Attacks(pax hold Al Gore)
Pax get pool-noodle-“dagger” (pic below)
Get coupon from rock pile

• Hilt, Fist, Cut, Thrust, Slash, Drag, Fillet  (High Flyers Crush Steel Targets During Fieldwork…)
• Saber Grip vs. Filipino Grip (Thumb position) – discourage reverse/Ice-Pick grip
◦ Saber better for Fist+Hilt… Filipino better for Slash & cut (protects wrist angle)
◦ Reverse Good for Hook & Trap… but not today
• Basic Stance (reverse guard hand to protect hand tendons / protect carotid)

OFFENSE
1 1 Pax does coupon Overhead presses…. Other Carves Alphabet on his Torso
◦ Flapjack
2 All but 1 Pax Holds “Coupon Cross” circle Pose (linked by rocks)…. Last pax in center  practices targeting Carotids, Brachial, and Femoral
◦ After getting all pax, trade out to next man
◦ must hold coupons high enough for slasher to access Brachial arteries & spread legs enough for Femoral access (TWSS…)

DEFENSE: hold Al Gore again during instruction 

Pax practice this w/ EMOM; Indian run style attacks on same pax practice a single technique at a time

– 4 Burpees then try MEET …
– 10 Merkins then try PASS or FOLLOW
1 Meet: Slash at their hand on the way in (+ 2x force!)… – must use free hand to check his knife hand
2 Pass: Step away, but cut wrist AS he passes
3 Follow: Step away, but backhand cut AFTER he’s gone through

CHALK KILL CHALLENGE: Swap Noodles for Sidewalk Chalk
• NO STRIKING, GRAPPLING, OR “cuts” ABOVE THE NECK
• 30 sec. Goes…. Then # reps = # “cuts”
◦ Man Makers… SSH till 6 is up
• Repeat
5:50-ish: head back to COT

“Discipline is the blade that carves out greatness. You don’t rise to the occasion—you fall to your level of training.”

ANNOUNCEMENTS: newsletter items

COT: prayers for lost loved ones, discernment, marriages-and accountability. Therin, and upcoming outreach efforts.

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Spicy

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WARMUP: Motivator – have pax pick a number between 7 & 10 (9 was the count)
Imperial Walkers
Hillbilly Walkers
Windmills
Arm Circles – front and back
Michael Phelps
Downward Dog
Honeymooners
Runner’s Stretch

We moseyed to the bottom of the steep hill.

THE THANG:
Thang 1 – Welsh Dragons
Starting at the bottom of the hill, Bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and 1 shoulder tap (R + L =1). Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Repeat until you reach 10 reps or the top of the hill. We didn’t make it to the top so Nur to the top.

Mosey to the basketball courts.

Thang 2 – Wilt Chamberlains
Named for Wilt Chamberlain’s NBA record 100-point game. Starting at one baseline do 100 LBCs, then run to the opposite baseline and do 100 squats. Return to the first baseline to do 100 flutter kicks (R+L =1), and then run to opposite baseline and do 100 lunges (50 each leg).

Thang 3
Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear 1 line and do 12 squats. Bear Crawl 2 lines do 2 Merkins, Crawl Bear 1 line and do 11 squats. Repeat until you do 12 Merkins an 1 squat. My math was off so we finished 10 and 2 or something like that.
Moseyed to the field.

Thang 4 – Four Corners Escalator
Corner 1: 10 SSH
Run to corner 2
Corner 2: 10 SSH, 20 CDD
Run to corner 3
Corner 3: 10 SSH, 20 CDD, 30 Squats
Run to corner 4
Corner 4: 10 SSH, 20 CDD, 30 Squats, 40 LBCs
We started back down the escalator.
Corner 1: 10 SSH, 20 CDD, 30 Squats, 40 LBCs
Run to corner 2
Corner 2: 10 SSH, 20 CDD, 30 Squats

We had a few minutes left and went back to COT for some stretchy things.

ANNOUNCEMENTS:
Blood Drive
Stuff the Bus
Read the news letter.

Prayers:
Prayers for kids and teachers as they head back to school in a couple weeks.
Reede Family
Hucklebuck (my apologies if I got that wrong.)

<@U03L09PTADU> Thanks for the opportunity to lead!! And for helping me name the workout “Spicy”…LOL!!!

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