Tag: Half Shell

Humidity is dumb

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WARMUP:
Run away from the stench of the garbage truck.
SSH, windmill, squats, Broga, high knees, but kickers and toy soldiers.

THE THANG:
Continued over to Sonic for the escalator

Add an exercise for each round and all reps are the number for that round

2 – merkins
4- squats
6- LBCs
8- CDDs
10 – lunges
12- flutters
14 – WAM
16 – calf raises
18 – wheezy jeffersons
20 – burpees

First round 2 merkins, run a lap
Second round 4 merkins, 4 squats
Third round 6 merkins, 6 squats, 6 LBCs…

MARY:
ANNOUNCEMENTS:
COT:

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? Smoked Buffet of Pain ?

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? Warm-Up (Appetizer – “Clean Your Plate”):
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbillies – 15 IC
Merkins – 10 IC
Moroccan Night Clubs – 20 IC
Strawberry Pickers – 10 IC
Burpee Buffet: 5 burpees OYO after every 2 exercises

? Main Course – “Buffet Line”:
STATION 1: Fried Chicken Legs (Legs)
20 Squats
20 Jump Lunges (10 each leg)
20 Mountain Climbers (each leg)
Bear Crawl to island and Jog back

STATION 2: Mashed Potato Arms (Upper Body Burn):
20 Merkins
15 Dips
10 Diamond Merkins
Sprint to island and Jog back

STATION 3: Mac N Cheese Core
25 LBCs
20 Flutter Kicks
15 Big Boy Sit-ups
Toy Soldier to island and Jog back

STATION 4: Gravy Train Cardio
10 Burpees
20 Monkey Humpers
10 Bomb Jacks
Crab Walk to island and Jog back

? Dessert – “Chocolate Fountain of Sweat”:
EMOM (Every Minute on the Minute) for 5 Minutes:
5 Burpees
10 Merkins
15 Squats
Rest for the remainder of the minute — or just enough to taste regret.

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Rocky Road

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5 @ golden-corral for a rocking good time. We started with a lap around the parking lot and stopped for a few warm-up exercises.
Next, we each picked a stone and performed the following exercises in cadence: Curls, shoulder press, and bend over rows. Short lap around the parking lot.
Next, Dora with stone, 100 shoulder press, 200 squats, 300 chest presses.
We ended with a man-maker accumulator. Man-Maker at parking space line, +1 at each addition line. Partner 1 did MM, while Partner 2 ran, switch out.
Total MM = 66

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Triangle of Trust (TOT)

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WARMUP: Mozy around the parking lot followed by Moroccan Night Clubs, Merkins, CDDs
THE THANG: Slowzy to the closed dental office and formed a plank line. Completed 4 plank jacks, dips, shoulder taps, and Supermans. Side shuffle and repeat for 8 reps, then 16, then 32.
We moved to the wall and enjoyed the light rain with seated Jack Webbs. Everyone assumed the wall sit position for overhead claps followed by merkins. 4 OC/1 Merkin, 8/2, 12/3,…40/10. Quick walk to get our legs back underneath us then back to the wall for wall sits. First person bear crawled out for 5 CDD and bear crawled back for the next person to go. Next round was monkey humpers then we switched to BTW for a rotating 10 count.
Walked to the drainage area to pick out a rock of your own choosing for 7s to Dogtopia and back. Overhead presses and dips were the exercises. YHC is nursing a bum leg and did LBCs and flutters during the run portion of the 7s.
With limited time left we returned to drop off the rocks and did 20 triceps presses. To balance our arms out, we did 20 curls before returning the rocks unharmed.
MARY: Nope
ANNOUNCEMENTS: Upcoming events
COT: TOT (Triangle of Trust) turned into a LOT (line of trust) when Grassy needed to leave. Prayers and praises from both Pax remaining.

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Autobahn Virgin Q

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WARMUP:
15 Wind mill
15 Hill Billy walkers
15 cherry pickers
20 Squats
20 Merkins
THE THANG
Mosey to the back of Harris Teeter (HT)
• “Cocaine Bear Crawl” (in groups of 3):
1 round of bear crawl per person
Meanwhile, waiting PAX perform:
• Side Straddle Hops and
• Sumo Squats
Mosey to the Spring of Arbors Apartments
• Pendulum Drill:
• Start with 7 burpees and 1 squat
• Then 6 burpees, 2 squats
• Continue until 1 burpee and 7 squats
Mosey to the church
• Partner Workout:
• Goal: 100 combined step-ups
• Partner A performs step-ups
• Partner B runs a lap
• Switch until the team completes 100 total step-ups

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The Hive Shovel Flag Hand-Off

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WARMUP: Happy Hour warmed us up for the impending bear down
THE THANG:
Round 1: 10-min AMRAP
10 x KBS
10 x KB squats
10 x KB deadlifts
10 x KB clean and jerk

Round 2: 25-min of suffering

PAX circle up at bottom of the hill.
Non-stop KB swings, accumulate as many as possible – every time you stop swinging you complete:
5x burpees
10x merkins
15x squats
Resume swinging

Meanwhile…pax take turns carrying heavy objects up the hill to the speed bump. Options included:
100lb sandy nut sack
60lb sandy hog (sand bag)

Everyone worked hard, everyone complained, everyone got better

MARY:
LBCs
American Hammers

ANNOUNCEMENTS: yes there were several

COT: Had to be there

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Shoulders and Shuffling

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WARMUP: Disclaimer and light jog to the space between Walgreens and Jersey Mikes for COP
THE THANG:
COP (all in cadence): SSH x 25, Squat x 25, Mountain climber x 25, Freddie Merc x 20, LBC x 25, Windmill x 10, Diamond merkin x 15, back and shoulder stretch LH/RH, Jump squats x 20
Make a loose formation and mosey to the HT lot near the brick landscaping wall on the left side of the lot. The Pax stopped 4 times and did 5 burpees at each stop on the way to the wall.

At the wall, we did 11’s. Decline merkins and dips OYO (crowd pleaser).

Mosey about 20 yards from the wall and plank it up facing the wall. Hold plank/6″/elbow plank while the Pax, one by one, ran to the wall, did 3 box jumps or step-ups, and ran back.

Mosey to a section of striped lot across two rows and side shuffle along the striped rows in a zipper fashion for 6-7 rows. At the end of each row, do a burpee. Al Gore for the 6. Rinse and repeat back to the start, substituting bomb jacks.

Mosey to the small grassy area next to the landscaping wall for a traditional Jack Webb (1:4, merkins and overhead claps to 10)

Mosey to COT for Mary.

MARY: Box cutter x 20, American hammer x 20, Hello Dolly x 20, Superman hold x 2

ANNOUNCEMENTS: Murph Workout on Memorial Day after regular F3 workouts, Hog and Coyote, Tortoise and Hair CSAUP’s coming up. Read your newsletter!

COT: Prayers for ST’s friend Becky and JWOW’s neighbor with cancer. Also, Half Shell’s father-in-law (grand-father-in-law?)

Whew – summer’s coming. There’s much more sweat today than in the past few weeks. We hit the shoulders hard today with the 11’s and Jack Webb’s. I think those will be felt tonight. Great to see <@U07TVBVVC3X> today and looking forward to his V-Q next week at GC. Everyone put out a great effort today, and it’s always a pleasure to lead the Pax at <#C02PFBMMZL6> – one of my favorite AO’s of The Fort! Thanks again for the Q-spot <@U01CGBKBQ64>

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Moist Men of Mystery

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WARMUP:
– Imperial Walkers
– Pumpkin Pickers
– Moroccan night-clubs
– Merkins
– Hold position for down dog
– Honeymooners
– Right side plank
– Left side plank

THE THANG:
Indian Run around parking lot

Mosey to the wall:
– Wall plank hold for 1 min
– Wall sit – each man runs out and does 3 of their finest burpees

Mosey to road.
DORA:
– 100 Big bois
– 200 Squats
– 300 SSH
– 400 calf raises/imp walkers (single count)

Mosey back to COT:
– Each man does 10 Sandbag tosses over back while others do:
– Merkins
– Squats
– Flutters
– Burpees

ANNOUNCEMENTS: Cannoli Run
COT: Prayers for mothers and families going into summer.

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Winging it at the Corral

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WARMUP: Quick mozy then mountain climbers, Moroccan Night Clubs, CDD and for the crowd pleaser….SSH
THE THANG: Due to technology issues, the scheduled Q wasn’t there so we winged it and the backblast is unlikely to be fully accurate. I probably should have completed this backblast right after the workout but, oh well.
After warmup we jogged to the side of the Harris Teeter for wall sits. The Pax took turns bear crawling out and doing five merkins while the others stayed “seated”. Burpees then followed the merkins.
Mozy to just in front of the Dollar Store for 11s. We took requests and Senator suggested Diamond merkins and Kermit chose bomb jacks. Laps went from the Dollar Store to the Indian restaurant at the other side of the parking lot.
Once completed, we returned to the side of HT for BTW countdowns, overhead claps and likely other stuff I don’t immediately remember.
With time remaining, we did mini 7s running from the side of HT to the other side of the street. (Again, I’m not recalling what exercises we did but we took requests for inclusivity)
With a few minutes remaining we returned to COT for boxcuttahs, hello Dollys and flutters.
Despite no actual plan, it turned out to be a good beatdown and everyone got something out of it.
MARY: Yep
ANNOUNCEMENTS: All the usual stuff
COT: Kermit’s friend and her health, quality time with kids.

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Golden Corral 042925

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After selecting Option 2 (which was the wiser choice) we set off to do the business…

WARMUP: Mosey to the roundabout by the apartments at the bottom of Grant Farm. Some windmills, some cherry pickers, SSH, and such…
THE THANG: Mosey to the top of Grant Farm to the Sonic.

AMRAP 4 corners around the apartments on Grish St
– 10 burpees
– 15 Big Boys
– 20 CDD
– 30 Flutter (2-count)

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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