Tag: Goose

Wheel of Pain Virtual Beatdown

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WARMUP: No warm-up, just spun the wheel
THE THANG: The wheel has a bunch of exercises on it. I spun the wheel, and we did the exercise. We did 125 burpees and 250 LBC’s with a bunch of other merkins, lunges, squats, etc. in there. Got 43 spins in over the 45 minutes
MARY: Did you see we did 250 LBC’s? We did plenty of Mary
ANNOUNCEMENTS: Break the Dam, Bethel, Read your newsletter
COT: prayers for health, healing, understanding and being grateful for what we have.

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The Beast

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I needed a little motivation so we warmed up with the Motivator then moseyed down to the lot past the theater. We stopped along the way for some windmills and imperial walkers.

The Beast
Running the length of the lot we had 3 cones set up for our exercise points. At each come we performed 6 reps of the exercise as we ran down and back.
Round 1 – Merkins
Round 2 – Low Slow Squat
Round 3 – CDD
Round 4 – Lunges (R + L = 1)
Round 5 – Shoulder Taps (R + L = 1)
Round 6 – LBCs

We Moses back to the flag.

Circle of Lunges
We lunge walked around the islands Native American run style.

We had a little time left for Mary
– piston crunches
– American Hammers
– Pickle pointers

Announcements were made and ended with prayers for marriages, health of in-laws and for those that may be in the path of the upcoming storm.

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Deep Dish 1 year anniversary beatdown

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WARMUP: yes
THE THANG:
First set:
5 rounds:
Single arm 3 cleans, 3 overhead press, 3 front rack squat in one complex. Switch arms. Suitcase carry between each round. Repeat 5x

Second set:
Partner up at bottom of hill. P1 does 50 double bell swings. P2 runs to top of hill and back. Repeat 3x. 150 total swings per partner.

Third set:
10 min EMOM. 5 man makers, add 1 rep every 2 mins. (This part was terrible)

Finished with some Mary.

MARY: 8 mins around the horn, finished with 10 burpees
ANNOUNCEMENTS: yes
COT: yes

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Merkin Clock

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Warmup Exercises were done then we moseyed to the bottom lot.

THE THANG:
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
Ran to corner 1 then back to 4 to go down the escalator.

Merkin Clock
A broken clock was drawn on the ground. Using cards each pax selected a card and became the timer. Staying in the plank position they performed merkins around the clock. 1 merkin at 1, 2 merkins at 2, 3 merkins at 3 and so on. Stopping at the number on the card. Other pax did the exercise on the card until the timer stopped.
Numbered Cards were 6 to 10.
Jacks = 11
Queens = 12
Kings = 1 – full rotation of clock stopping at 1
Ace = All pax perform 100 reps of exercise on the card.
2 round were completed

Moseyed back to flag for COT

MARY: NO TIME
ANNOUNCEMENTS AND PRAYERS WERE SAID.

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MILGA WRAP at Lazarus

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Last WO of the year at Lazarus.

Poppins had EH’d an F&G, so a proper disclosure was given with an introduction to FOOPC. We did a short warm‑up in the parking lot while getting to know F&G, then headed to the circuit.

Mapped a quarter‑mile loop using Google Maps’ measure feature, with four stations and four different exercises at each station, each with a proper rep count, just enough where form matters and not enough if cheating yourself. My rough math made me think that would total two miles, but it’s actually just one mile, another reminder, not a professional.

Kept the group together in lieu of letting spring chickens run for fellowship and FNG welcoming. Goose was hungry for EC, had a taste and back to COT for MARY.

Proper interrogation of FNG led to name Elmer Fudd.

Prayers for better parenting, aging family members, and discernment in season of waiting.

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A cold day in American Jackal

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WARMUP:

SSH
Merkins
Broga
Peter Parker’s
Windmill
Imperial Walkers
Hillbilly Walkers

THE THANG:
Hardest quarter mile:
100m – burpee broad jump
100m – lunge walk
100m – bear crawl
100m – sprint

Mosey

Top o’ the hill
10 – merkins
10 – squats
10 – flutters

Mosey

10 – wide arm merkins
10 – calf raises
10 – box cuttahs

DORA on far side of FCMS
100 – SSH
200 – squats
300 – LBCs
MARY: nope
ANNOUNCEMENTS:
COT:

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12 Days of an F3 Christmas

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WARMUP: Grandpa Jacks, SSH, and some stretchy things then mosey to the front of the theater.
THE THANG:
This Beatdown was brought to you by everyone’s favorite Christmas Song, the 12 Days of Christmas. We went through each exercise as we attempted to sing the song. After each verse we ran approximately 30 yards and back.

On the 1st Day of Christmas, F3 gave to me:
1 burpee a-la-Dunphy

On the 2nd day of Christmas, F3 gave to me:
2 jump squats & 1 burpee a-la-Dunphy

On the 3rd day of Christmas, F3 gave to me: 3 WWIIs, 2 jump squats & 1 burpee a-la-Dunphy
We continued with the 4th day and so on with the following exercises.

4 dry docks
5 LBCs
6 geezers-a-lunging
7 mountains-a-climbing
8 maids-a-merkins
9 americans-a-twisting
10 lords-a-leaping
11 planks-a-jacking
12 Burpees

Headed back to COT. We had enough time to for a 1 minute plank.

ANNOUNCEMENTS were made and Prayers were said

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Date with Cindy

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WARMUP: Absolutely, too old not to
THE THANG: Moseyed to the High School where someone had left some Cindy’s out and a winkie. Had an escalator, 10 reps was the count, adding an exercise after each round. Ran to the back of the field between rounds.
Swings, Squats, Rows, Curls, Dips, OH Press, Hammers, Offset Merkins, Simbas and Man Makers. Cleaned up the mess and headed back to COT
ANNOUNCEMENTS: Sign up for the dang Christmas Party you slackers
COT: 5th Core Principle

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A bunch of EMOMS and Gratitude

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Warmup:
SSH IC x 20
Windmill IC x 10
Seal Jack IC x 20
MNC IC x 20
Plank Jack IC X 15
Lap

Series of 3 10 minute Emom’s with 3 minutes of rest/recovery lap in-between

Emom 1
10 Burpees Every minute on the minute

Emom 2
15 Merkins 10 Squats 5 Diamond Merkins (dropped the diamonds after minute 5)

Emom 3
20 Flutters
10 Hello Dollys
20 Hammers
5 In and Outs

Retrun to COT

10 Peter Parkers IC

And then….5 Merkins…and then…5 merkins….and then…5 merkins…and then 5 merkins…and then 5 merkins

Close right at 6:00.

Message today was not feeling that we “Deserve/are owed” anything vs. feeling gratitude for what we are given. Message really hit because of how grateful everyone was for the 100 burpees to start things off.

Thanks to BC for the opportunity!

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Rosie’s magical bean ride

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WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins
THE THANG: Line it up!
40 Yards of MOT, 60 yards sprint
1. Bear Crawls
2. Lunge walks
3. high knees
4. broad jumps
5. bear crawls

In between rounds, 15 Hand release merkins, 20 squats, 25 CDDs, 30 shoulder taps, 35sec plank

Pauly D – 50 yards + sprint of 50
1. NUR
2. Jog

Jack Webb from 1 to 10
1 Merkin, 4 hand claps
all the way to 10 merkins, 40 handclaps, baby!

Sevens – Apollo Onos, Leg raises.

The flag was passed, another man grows!
MARY:
ANNOUNCEMENTS: Congrats Pauly D
COT:

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