WARMUP: SSH, Cherry picker, imperial walkers, windmill
THE THANG: cocaine bear crawl, Jack Webb, 4 corner workouts, 11s
MARY: no time
ANNOUNCEMENTS: Fort mill care center, bethels, read newsletter
COT: Circle of trust
WARMUP: mosey around HT stopped for SSH, windmills, moroccan nightclubs, high knees, butt kickers, shuffle and karaoke.
THE THANG:
3 rounds 12 reps with a cinder block
Curls
OH press
Twisting deadlift – stand to the side of your block. Bend over, pick it up, stand up straight, then put it on the other side. Then go back, that’s one rep.
Lunge with lead foot on block
Run a loop while other pax used paver stones for shoulder flys. Flip flop and repeat
3 rounds 12 reps
Chest press – 2 count up, back down on 4
Bent over row, single arm
Leg raises over Cindy
Squat till but touches block
Half pax farmer carry while others did more flys with pavers
1 round of 12 because we ran out of time
Tricep extension
Lat raises – slow control on the way down
Flutter with block held up
Sumo squat with block
Finished with 12 more OH press
MARY:
ANNOUNCEMENTS:
4th of July convergence
Bethel Men’s shelter
COT:
What is said in the circle stays there.
WARMUP: 103 SSH, IW, HW, yoga
THE THANG: Dina Dr back and forth
5 stops down and back
Exercises in cadence each time
Rd 1: 5 burpees each stop
Rd 2: 10 big boys
Rd 3: 15 jump squats
Rd 4: 10 merkins (had to start heading back at this point)
MARY: flutters
ANNOUNCEMENTS:
The point of doing things in cadence is to stay together to push through pain and fatigue. Like much of F3, if I could do it on my own, I’d have done it already. Stay together and keep pushing
COT: was held
WARMUP: Headed over to Walgreens for typical warm-ups (SSHs, WMs, IWs, CPs). Next we partnered up for a DORA (Merkins, Squats, LBCs). In error, I said for partner 2 to run around CVS which is 2 miles away. After the awkward silence, I quickly corrected myself and said Walgreens.
Next we moseyed to the wall behind the oil service place. Same partners, one ran around the building while the other performed an exercise (Step ups, Dips, Erkins)
I traveled to the back of Harris Teeter for wall sits. Pax on each end bear crawled out to the curb, 5 merkins, crawl bear back. Next round, lunge walk, squat, reverse lunge. We got to experience the aromatic scents of the trash barrel bottom.
We made our way to the front parking lot. Back to the partner exercises. Each team grabbed a boulder, +2 squat thrusters at each parking space line. Partner 2 ran to the second light pole and back. Each team finished at the 20 thruster mark.
Back to COT
WARMUP: Quick SSH and cherry pickers.
THE THANG:
Ran to station 1
Picked either left or right
Either do exercise and advance, due exercise and go back, do exercise and go back to start.
MARY:
Too many to count but box cutters, protractor, merkins, and more
ANNOUNCEMENTS:
Read your newsletter
COT: Circle of trust
WARMUP:
Morrancan Night Clubs
Baby Arm Circles
Abe Vigodas
Cherry Pickers
Pideon Stretch
Downward Dog Dog/Honeymooner
SSH
THE THANG:
Partner Up
On the gridiron 100 reps of:
Curls
LBCs w/ KB above chest
Lunges
Triceps extensions
Flutter Kicks
Calf Raises
Time ran out before completion.
MARY:
Freddy Mercurys before time ran out!
ANNOUNCEMENTS:
Bethel Men"s Shelter
Father's Day Event
Trash pick up Saturdays
COT:
Family illnesses
Travel
WARMUP:
THE THANG:
MARY:
Flutters, American Hammers, and Box Cutters
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…
WARMUP:
THE THANG:
Honor, Courage, Integrity
3 Corners x 20 rounds
MARY: NA
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…
WARMUP: Returned to Golden Corral COT to pay respects with Hillbilly walkers, imperial walkers, MNCs
THE THANG: 5/29 1953 – Sir Edmund Hillary and Tenzing Norgay became the first to summit Mt. Everest 73 years ago. In honor of that, the Pax completed their own tribute climb. There are five camps plus the summit when taking the southern route to the peak:
Base camp 5364 meters (17,598 feet)
Camp one 6065 (19,900)
Camp two 6400 (21,000)
Camp three 7200 (23,600)
Camp four 7920 (26,000)
Peak 8,849 (29,032)
After a brief warmup and mozy to the church parking lot, we completed exercises at each camp as we ascended Everest. To acclimatize for the altitude, at camps one, two, three, and four we completed the exercises, returned to the previous camp (and the exercises there) before moving on to the next camp. (E.G. complete exercises at camp one, returned to base camp and the exercises there before ascending to camp three). Exercises reflected the altitude in meters:
Base camp: 53 flutters/64 shoulder taps
Camp one: 60 SSH/65 dips
Camp two: 64 merkins
Camp three: 72 LBCs
Camp four: 79 CDD, 20 Diamond merkins
Peak: 88 plank jacks, 49 overhead claps
With little time remaining, climbers did 25 squats at each base camp during their descent.
One oversight on YHC’s part is we did exactly ZERO mountain climbers during the ascent. We rectified the situation at COT with 10 mountain climbers just before 6:00.
MARY:
ANNOUNCEMENTS: Bethel, Golf tournament
COT: Family, Jobs, Summer break and prayers for kids, parents, teachers
WARMUP: Mosey to Ace Hardware parking lot with carioca, high knees, butt kicks, etc along the way. Circle up for Seal Jacks, IWs, HWs, Plank Jacks, plus some stretching. Mosey along Lake Vista Blvd to office park next door to Ace.
THE THANG: Parking lot forms a cross. Start in the center. Three rounds of four exercises = complete 10 reps of one exercise at end of each branch + complete 2 burpees at the center when you start and at each pass through the center. Transit via running from branch to branch.
Round 1 = Merkins, Wide Arm Merkins, Diamond Merkins, Hand Release Merkins
Round 2 = Sumo Squats, Donkey Kicks, Monkey Humpers, Jumping Lunges
Round 3 = Plank Jacks, Peter Parkers, Parker Peters, Shoulder Taps
Mosey to mini storage entrance on Lake Vista Blvd. Long suicide run pausing at each of 5 no parking signs to complete 1 burpee at sign 1, 2 burpees at sign 2, etc.
Brief Indian Run then mosey home.
MARY: Box Cutter, Plank Punches, Penguins, Mahktar N'Djaie
ANNOUNCEMENTS: Trash pickup, Bethel Shelter meal (meatloaf)
COT: Prayers for young kids, teachers/students, college kids returning home, new job, grieving families, progress on health journey, pending surgery, offer on home for sale, growth from hard choices (those made and those under discernment)
Throughout the workout, pax reflected on hard choices related to living life fully out of a commitment to be our best self for our family. Pax shared about struggles and choices related to healthy eating, exercise, alcohol, porn, tobacco, foul language and more. Thanks to everyone for pushing through the stiff humidity and sharing openly. Inspiration came from the prompt below that crossed my radar in the past two weeks:
You say "I would die for my family"
OK, but …
Would you exercise for them? would you eat healthy for them? would you chase your dreams for them? would you quite your bad habits for them?
You don't need to die for them
You need to live for them
Thanks @U08N41FCN0Z for the Q invite! #KeepPosting