Tag: Grout

Burning at ROF

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WARMUP:
Broga with Up/down dog
Scorpion
20 SSH in cadence
15 Moroccan night clubs IC
10 cherry pickers IC
THE THANG:
Moseyed over to The center of the parking lot and did Burpee suicides – adding a burpee at every other parking spot and at the beginning Kaiser said we got in 42 burpees
Then moseyed over to the back side of the school to get Cindy’s. Started with 10 curls OYO. Walked over to the grass area in front of the school and did Murder bunnies between 2 points (it was about 100 ft – felt like 100 yds)
Did 10 curls OYO then went back to the start, did 10 squat presses. Had a couple 10 counts and got back to it with murder bunnies again. 10 Curls OYO at when done, another couple 10 counts to catch our breath and then the final leg with 10 squat presses to finish.

Since we still had almost 15 minutes left we did a quick Dora with:
100 merkins
200 hello Dollies
300 squats
Ran to next light post/median and back

Headed back to COT and finished with some flutters.

ANNOUNCEMENTS: F3 Dads on Saturdays in June at 0900 and mens shelter/dinner on the first Thursday of the month
COT: prayers/praises lifted up

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Mr. Hugh Midity

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I recently asked Badlands for a Q At Sweep The Leg. He gave me June 13th and I accepted the assignment forgetting that was the Monday after a week at the beach. Vacation is rough on the body. But all in all it turned out fairly well. Ran one of my fastest miles 7:42 pace that morning and it all went quickly  downhill from there. Noticed a fairly large gathering for my Q which was obvious since I’m a celebrity in F3. Noticeably missing was Bobber.

The Thang

Told everyone what the plan was at 5:14. Which was, run to Berkshire Heights meet at the stop sign. Go clockwise around Berkshire stopping at every stop sign and doing 5 Hand-release Merkins, 5 X and O, 5 Jump Squats. There are 6 stop signs all the way around and one big hill the last 1/4 mile. The next loop add 5 more reps to same exercises for 10 of each. Everyone got over 2 loops some pushed for 3. Finished with 3.35 miles the others got 4. Thanks Badlands for the Q I enjoyed hearing the complaining  from the Pax.
Last thing men. Let’s show the world what a real man looks like. Be kind to strangers even if they think differently than you. Hold the door for a lady as she exits the store. Open the car door for your wife. Go buy her womanly things without bitching about it. Say your kids prayers at night while tucking them in. Push the buggy back inside the grocery store. Love you guys more than you will ever know.

 

COT
Prayers for Decibel son Noah and his recovery

 

 

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Kotter Q + Broga

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WARMUP:

15 minutes of Broga led by Sasquatch

**THE THANG:**

3 (or 4) laps of Quadzilla by the pull up bars.

Grab a spot at the bars for 10 rounds EMOM of:
5 Pull Ups
10 Merkins
15 Squats

The minutes got shorter with each round…

Rinse and Repeat a/ 3 (or 4) laps of Quadzilla

MARY:

Flutters, Penguins, American Hammers, Protractor, Rosalitas, 1 min low plank hold

During the plank, YHC gave a quick speech on how to get “Murph Ready” with a little bit of work each day. This lesson can be applied to anything in life.

ANNOUNCEMENTS:

F3 Dads is happening tomorrow at WEP at 9:30
Bethel Men’s Shelter is moving to the first Thursday of every month.

COT:

Prayers for the way we love our lives – we could be gone in an instant without knowing.
Prayers for Mrs. Sasquatch starting a new job next week.
Prayers for Sharknado’s baby growing in his M’s womb.

PL out.

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Surviving Hero’s Fallen Hero

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WARMUP: Quick disclosure, then moseyed to the pull-up bars for a Trucker approved warm-up: Windmills, Tappy Taps, SSH, & OCs – in between each set of exercises PAX started with 1 burpee + 1 pullup – graduated to 5 reps of each.
THE THANG: PAX held plank position while we read about the Heroes we were about to honor: Retired Army General Barry McCaffrey and his fallen hero Captain Dave Ragin.
We carried our Cindys down the hill, starting at the first tree on the right we lunged walk with Cindy to the next tree. At this time, the PAX performed 21 reps each of: Merkins on Cindy, Curls w/ Cindy, and OH Presses w/ Cindy. Once this series of exercises was complete, the PAX, leaving Cindy behind, jog to the pull-bars to perform 7 pull-ups and 7 ToesToBar . Pax then jogged back down the hill to pick up Cindy and lunge walk to the next tree. Continued this routine for a total of 6 stops. Upon completion the PAX were asked to conduct MARY until the 6 was in.
On to the next phase, Jack Webb series I like to call Manly Swings. JWs are 2 exercises with a 1:4 ratio and the routine is typically completed at 10:40. The first exercise was ManMakers w/ Cindy and the 2nd was KB Swings w/ Cindy. We stayed together and completed it right as time was up!!!
MARY:
ANNOUNCEMENTS: Bethel Mens’ Shelter, F3 Dads, Shank’s send off Q tour.
COT: Everyone was asked to give a praise and then prayers were lifted up!

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Plank, Airbornes, Cindy Pyramid

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* prolonged plank and updog<>downdog warm-up, airbornes, Cindy Pyramid= 5 Manmakers, 10 hops over Cindy, 15 swings, 20″ wallsits, 25 heelraises, 30 squats (all with Cindy), mosey to 🛑, NUR back, drop the squats on the next set, drop squats and HRs on next set, drop squats HRs and wallsits next set – finish with 10′ broga.

slash held a dookie in the whole workout!

too many pax not getting broga!!!

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“No Misogi Today”

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WARMUP: Short Mosey / Butt Kickers / Toy Soldiers (15) Side Straddle Hop, (10) Windmill, (10) Imperial Walkers, (10) Cherry Pickers, (10) Moroccan Night Clubs
Finished the warmups with a wall sit while the PAX did 2 burpees each. (3 sets)
THE THANG:
Round #1:
1. Burpees: AMRAP (1:00 Min EA) then 1/4 Mile Run
2. Merkins: AMRAP (1:00 Min EA) then 1/4 Mile Run
3. Dips: AMRAP (1:00 Min EA) then 1/4 Mile Run
4. Squats: AMRAP (1:00 Min EA) then 1/4 Mile Run
5. Lunges: AMRAP (1:00 Min EA) then 1/4 Mile Run
6. Flutters: AMRAP (1:00 Min EA) then 1/4 Mile Run

Round #2: *Beat Your Reps from Round #1 shortened run and pushed harder*
1. Burpees: AMRAP (1:00 Min EA) then 1/8 Mile Run
2. Merkins: AMRAP (1:00 Min EA) then 1/8 Mile Run
3. Dips: AMRAP (1:00 Min EA) then 1/8 Mile Run
4. Squats: AMRAP (1:00 Min EA) then 1/8 Mile Run
5. Lunges: AMRAP (1:00 Min EA) then 1/8 Mile Run
6. Flutters: AMRAP (1:00 Min EA) then 1/8 Mile Run

MARY: N/A
ANNOUNCEMENTS: Prayers for Vuvu’s son and thankful for JWOW & Gears Anniversary’s
Message: Push hard but take the time to slow down and enjoy what you have! Great book from Gears!
COT:

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Shield Lock Brothers Take On 6 Of The Finest Pax At The Fort, 2 Scared Pax Ran Trails

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Cheddah led us for the first half

WARMUP:
Warm up – cherry pickers, windmills, imperial walkers, mountain climbers

THE THANG:
Balls 2 wall/wall sits for 2 rounds

Run to the hill in front of Pike

Jacobs Ladder
Start with 10-Hand release merkins Bear crawl up the hill then 1-big boy sits ups, Crawl bear back down. the mode of transportation changed from bear crawls/crawl bears, lunges/reverse lunges, run/nur

YHC took over after 30min

Run to the wall across from veterans park

10 Muscle up

Catch me if you can Indian run with 2 burpees to each stop

First stop the top of hill by Fortmill church of God

5 Kraken burpees
5 Lunge lunge Squat

Second stop Hill st and unity st near the cemetery

5 Kraken burpees
5 Lunge lunge Squat
10 Merkins Hold at the bottom
10 Worst worst LBC

Third stop WEP at HWY 160

5 Kraken burpees
5 Lunge lunge Squat
10 Merkins Hold at the bottom
10 Worst worst LBC

ANNOUNCEMENTS:

Read your news letter.

Grinder Thanks for the opportunity for us to lead

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Varsity Level Prison Workout

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WARMUP: Sasquatch led the pax through a Broga session, under cover as promised but no less stretchy than his usual job making the pax hurt so good!

THE THANG: The AO was set up for wet, muddy pain with blocks and bricks. Mother Nature decided to throw electrically charged javelins at the Pax so we audibled to work under cover for 15 mins. Twister validated safe status for getting out in the open, then just as we put hands to the heavy things Mother Nature three another spear our way. Pax hauled gear back and the workout resumed undercover.

Here’s what we did:
Burpees X10
Bombjacks X10
Donkey kicks x10
Shoulder taps x10 IC
…rinse & repeat…again and again and again and…

COT: Thanks to the pax for enduring “the prison workout” as Twister called it. Quite appropriate since my theme for the planned weinke that never got unleashed focused on the Mental Battle. I’m very guilty of living in my head way too often, which leads to me becoming a prisoner in my own mind. staying in one spot under threat with grueling repetitive work is an even greater mental battle than the physical grind. Everyone pushed through including all the reps with inspiringly few groans…this is a tough group! and the toughness comes because of the group. I know I wouldn’t have knocked that out solo, so thanks for being there and pushing yourself and me. great work!

It being Memorial Day, we closed out with a challenge to remember someone who has passed during the drive home (vet or not). I’m grateful to have another day and grateful for those who’ve touched my life here and continue to touch me from the other side.

thanks to Bodywash. Honored to lead!

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Being Grateful…. And Burpees

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WARMUP: Haha no warmup. We ran .25 miles.
THE THANG: We ran in .25 increments from the Ranch shovel flag across Springfield Parkway and and continued running on the Carolina Orchards sidewalk.

Every .25 we did the following exercises:

Burpees
Squats
HR Merkins
4-CT Flutters.

Reps increased by 5 every stop. So at the 1 mile mark we did 20 of each exercise.

On the way back we decreased the reps back down to 5.

With 7 minutes left I did a 5 minute EMOM with 5 Burpees 5 Squats and 5 HR Merkins so we got to 100 (actually 105) reps of each exercise.

We were all able to get back to COT by 6:00.

ANNOUNCEMENTS: Murph this Monday. Sasquatch will bring bands to help PAX as needed with the pull-ups.

COT:Prayers for health..mental and physical. Prayers for the country.

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