Tag: Half Shell

We are the REAL National Champions

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WARMUP:
Disclaimer
SSH
Imperial walkers
Hillbilly Walkers
Moroccan NightClubs
Peter Parkers
Tappy Taps

THE THANG:
1st quarter:
Patty cake 11s , 1 patty cake and run to other parking lot island for 10 LBCs

2nd quarter:
Suicide DORA
First partner runs suicides to the four lines while other works on below:
– 100 Carolina Dry Docks
– 200 Dips
– 300 calf raises

Halftime – nice ten count by Skipper

3rd quarter:
In between 6 parking spaces broad jump to first line, bear crawl to next, repeat. Run back to beginning.
Do 10 Bobby Hurley’s
Repeat above
Do 20 Mountain Climbers
Repeat above
Do 30 Shoulder taps

4th quarter:
Let’s practice defense! In basketball defensive position (knees bent, hands high at eye level), shuffle left/right from cone to cone. So this with a brick in each hand. Walk back to front with hands held high.
Repeat 7x

Overtime:
American Hammers for Purdue
Leg circles
Dying cockroach

Cubbie’s message: Play till the whistle blows. No matter what hard thing you are going through, keep pushing yourself one step beyond what you are capable.

MARY:
ANNOUNCEMENTS:
COT: Decibels son’s surgery, families.

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All About the Ass Kicking Benjamins

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WARMUP:
Warmup:

SSH
Imperial Walker
Windmill
Hillbilly Walker
Honeymooner/Downward Dog

THE THANG:
Mosey to Grace

Dora at Grace
100 Merkins
5 Burpees with partner
100 Squats
5 Burpees with partner
100 Dry Docks
5 Burpees with partner
100 Lunges
5 Burpees with partner
100 LBCs
5 Burpees with partner

Serpentine Run with 5 merkins

Mosey to COT

Mary was completed

ANNOUNCEMENTS:
Bethel Men’s Shelter
AMRAP for Autism
Jaeger

COT:
Health
Recovery
Patience

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Shorties at The Coaches Box

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WARMUP: Brief topics on experiences as a shortie, myself.
Run past the circle by the football stadium for burpees and back to the circle.
THE THANG:
On the curb, 10 Mike Tysons.
At the stadium lot, 3-tier suicides.
To the big gym parking lot for 4-corners.
Run to a corner and back to the center. At the corners:
Corner 1: 10 Deadlifts & 10 Cyclist Squats
Corner 2: 10 V-Ups & 10 10 WWI Situps
Corner 3: 10 Deadlifts & 10 Cyclist Squats
Corner 4: 10 V-Ups & 10 10 WWI Situps
8 Burpees

Run all the way to the other side of campus to the pull-up bars and partner up:
75 Pull-Ups
100 Carolina Dry Docks
75 Heels To Heaven
Other partner runs about 75yds total.

More shortie words (as a dad)

Back to the main COT lot and line up on the 0:
30yd sprint and back
80yd spring and back
100yd sprint to COT

More shortie words.

MARY: Indeed
ANNOUNCEMENTS: Present
COT: 5th Core Principle

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No talking = leadership opportunities…and a shovel flag handoff!

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WARMUP: started things up with very little voice and the voice lasted about 2 min before going out.

Got things going with SSH, low slow squat, merkins. I think that was about it because talking and calling cadence was not happening.

Mosey over to the front of the school for some additional warm up.

Ran over to the corner for some partner work.
THE THANG: Dora is game so we partnered up.

Shower curtain helped call out the exercise.
100 diamonds
200 lunges
300 flutters (4 count)

Partner 1 runs back to the front of school, partner 2 does exercises until back

We then ran over to all the benches by the R wing and did some 7s using the benches running back and forth between benches.

Exercises were dips and derkins.
MARY: some stretching, some core, and some burpees??
ANNOUNCEMENTS: Jester was our Q source point today so this was covered throughout the workout thanks to JWOW, shower curtain, and Esso.

Also a big shovel flag transfer! Thanks to Cyclops and congrats to Warning Track!
COT: of course!

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We’re Not, Not Trying to Have Fun!

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Nine for a full-body workout and epic mumblechatter at Golden Corral. Here’s what we did:

Warm-up
* 10 SSH
* 10 Imperial Walkers
* 10 Windmills
* 10 Merkins
* 10 Mountain Climbers
Lap
* Serpentine run the lot stopping at each cart corral for 10 Irkins, 10 Derkins, 10 Dips (x5)
Triangle of Pain (3 pain stations – repeat exercises at each stop)
* 10 Burpees
* 20 Shoulder Taps
* 30 Hammers
* 40 Squats
* 40 Calf Raises
* 30 LBCs
* 20 Merkins
* 10 Overhead Claps
Lunge Walk back to COT

NMM
You can design a workout but you never know what chatter will commence. From the moment I stepped out of the truck, I knew today was going to be a good one.

We took turns giving The Pirate some unsolicited fatherly advice like, “Don’t worry, kids are surprisingly resilient. They bounce!” We also learned that no matter how old you get, fart jokes are funny.

Where else can adult men tell jokes and act like kids without judgment? It just proves that though we age, we never really mature. F3 is grown man recess, and I’m in for it.

-IJ

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DewKesNee

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WARMUP:

Good Mornings x 10

Disruption in the form of Olaf arrived around this time and removed to large metal poles from the bed of his truck.

Windmill x 10
Calve Stretch
MNC x 10

THE THANG:

Mosey to Walgreens. Pax completed a March Madness bracket special, completing:

64 SSH
32 LBC’s
16 Merkins
8 Bobby Hurleys  
4 Burpees
2 Big Boys
1 Diamond Merkin

*1 lap around Walgreens after completion of each exercise.

Mosey to Grace church parking lot. In honor of 11 seed Duquesne, completed a round of 11’s with Merkins and Big Boys. Olaf continued to kindly share coupons.

Next completed a static round of 6’s in honor of the fallen 6 seed (including my own SC Gamecocks). Bobby Hurley’s and Lunges.

Mosey back to COT. Finished up with about 4 minutes of Mary.

Thanks to all who showed and the opportunity to lead! Go Dukes and all the other disruptors to status quo!

MARY: Yes

ANNOUNCEMENTS: Composition notebooks, Red Truck Men, a lot of site promotion

COT: Indeed

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DewKesNee

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WARMUP:

Good Mornings x 10

Disruption in the form of Olaf arrived around this time and removed to large metal poles from the bed of his truck.

Windmill x 10
Calve Stretch
MNC x 10

THE THANG:

Mosey to Walgreens. Pax completed a March Madness bracket special, completing:

64 SSH
32 LBC’s
16 Merkins
8 Bobby Hurleys  
4 Burpees
2 Big Boys
1 Diamond Merkin

*1 lap around Walgreens after completion of each exercise.

Mosey to Grace church parking lot. In honor of 11 seed Duquesne, completed a round of 11’s with Merkins and Big Boys. Olaf continued to kindly share coupons.

Next completed a static round of 6’s in honor of the fallen 6 seed (including my own SC Gamecocks). Bobby Hurley’s and Lunges.

Mosey back to COT. Finished up with about 4 minutes of Mary.

Thanks to all who showed and the opportunity to lead! Go Dukes and all the other disruptors to status quo!

MARY: Yes

ANNOUNCEMENTS: Composition notebooks, Red Truck Men, a lot of site promotion

COT: Indeed

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To the 50….and beyond

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Nice morning for Acceleration at The Box. First day on site as Site Q and on the the Q as well. Middle and Upper Management present to ensure flag in ground and disclaimer read. Following Qsource, the topic today was “M”.

WARMUP:
Mosey, SSH x 26 (IC), Windmill x 10 (IC), stretched the calves, MNC x 15 (IC)

Spur #1 – Accelerating Fellowship requires Relational Rhythm –> Preparedness. Goal is not a static state of balance.

THE THANG:

Mosey to hill closest to Hwy 21
Down and up the hill x 3. Burpees at the top, Merkins at the Bottom. (15-10-5). Complete 20 reps each hill completion (i.e. 15 burpees/5 merkins, 10/10, 5 burpees/15 merkins).

Spur – You do not meet your M at the 50 yard line. This is not a balancing act, it may not be fair. You go beyond the 50 and to the endzone if need be.

To illustrate this, we did a 4th round down and up the hill even though the thought was we were doing 3 and recovering.

We then moseyed to the pull up bars for some AMRAP. We made it through 4 rounds of: 5 pullups – 10 merkins – 15 squats – 20 LBCs. Then partnered PAX up. One PAX would hang from pullups bars while the other held 6 inches merkins. Loser had to complete 5 burpees. Rotate.

Mosey back to benches.

Spur #2 – The M is the most important relationship –> Quiver of arrows to target the M in the Concentrica

Mosey to the 50 yard line on the band lot football field. Reminder that we do not stop at the 50.

Spur #3 – Accelerating the M requires skill and love –> 1) Maintenance = Deceleration, 2) Culture is a Jester, 3) No 50 yard line, 4) M is not your best friend, 5) Joy > Happiness.

Finished with some diamond merkins, flutters, protractor and freddie mercuries. Mosey back to COT.

MARY: A little
ANNOUNCEMENTS: Blood Drive, Hanging with Stang
COT: https://www.patheos.com/blogs/davewillis/a-prayer-for-today/

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Two Bags of Treasure

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Chilly morning at the Corral..Most stayed in their vehicles until a few minutes before wheels up. We had a FNG, one of his buddies had mentioned our group. FIrst name Greg, went to ECU (Home of the Pirates). We all thought about the character in Dodgeball movie, Greg the Pirate.
We got started with warm-ups in the parking lot (SSHs, Imperial Walkers, Windmills, Plank, Peter Parkers, Parker Peters).
Next, we used the two sandbags. Two men carried the sandbags around the parking lot until the rest of the group ran around the parking lot and caught up with them. It was suppose to be a tempo run in the opposite direction, but it ended up being more like a catch me if you can. Remember – not a professional. We rotated until everyone carried a bag.
Next, we moseyed to the Pet grooming store, dropped the bags and ran to the oppose side of the parking lot. Two pax ran to the bags and did 5 reps of Manmakers (rd1+rd3), Squat Thrusters (rd2) while the other pax did various exercises. Flapjack – three rounds.
I did get a chuckle when Change Order said to the FNG, “Grab you ankles” as he describe how to do a Monkey Humper.
Few minutes left for some Mary.
Back to COT.

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Two Bags of Treasure

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Chilly morning at the Corral..Most stayed in their vehicles until a few minutes before wheels up. We had a FNG, one of his buddies had mentioned our group. FIrst name Greg, went to ECU (Home of the Pirates). We all thought about the character in Dodgeball movie, Greg the Pirate.
We got started with warm-ups in the parking lot (SSHs, Imperial Walkers, Windmills, Plank, Peter Parkers, Parker Peters).
Next, we used the two sandbags. Two men carried the sandbags around the parking lot until the rest of the group ran around the parking lot and caught up with them. It was suppose to be a tempo run in the opposite direction, but it ended up being more like a catch me if you can. Remember – not a professional. We rotated until everyone carried a bag.
Next, we moseyed to the Pet grooming store, dropped the bags and ran to the oppose side of the parking lot. Two pax ran to the bags and did 5 reps of Manmakers (rd1+rd3), Squat Thrusters (rd2) while the other pax did various exercises. Flapjack – three rounds.
I did get a chuckle when Change Order said to the FNG, “Grab you ankles” as he describe how to do a Monkey Humper.
Few minutes left for some Mary.
Back to COT.

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