Tag: Half Shell

Accumulating ladder

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WARMUP: mountains climbers, Moroccan nightclubs, mozy to the base of the hill and back
THE THANG: Accumulating ladder with 15 exercises. Complete one rep of the first exercise, then two of the second plus one of the first, followed by three of the third, two of the second, etc. Reps added up with 15 total rounds. Exercises from 1-15 were halos, lunges, side bends, cleans, curls, triceps, kb merkins, figure 8s, deadlifts, goblet squats, rows, cleans with a press, snatches, swings, flutters with a press.
MARY: included
ANNOUNCEMENTS: Bourbon tasting
COT: Family, friends and coworkers

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Zombie Survival Training 2024

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After a great deal of research it was time to train the PAX in the rules of surviving the zombie apocalypse
WARMUP:
Rule #7 – Limber up
Mosey around the concrete football field
10x Windmill
10x Cherry Picker
THE THANG:
Rule #1 – Cardio
Line up at the end of the painted field. PAX make their way across the field by alternating high knees and butt kickers.
PAX will drop to the ground for 2-count (always double-tap) mountain climbers equal to the count of the yard markers (ladder up to 50 and back down).

Rule #2 – Double Tap
DORA (done in pairs, double, double tap… yeah)
100 squat, 200 merkins, 300 LBC
Partner runs to 40 line and back

Rule #3 – Beware of Bathrooms
Al Gore for 60 seconds

Rule #7 – Travel Light
PAX will shuffle entire length of the painted field.

On the way down they will drop at every length marker for 10 double-count dying cockroach. (to fend off the zombies when they are forced to the ground).
On the way back they will drop to do 10 double-count flutters at every painted length marker.

Rule #17 – Don’t be a Hero
Bear crawl 4 lines (20 marker). Run back to the start adn back to the 20. Then bear crawl 4 lines (40 marker). Back to the start back to 40. Repeat until COT

ANNOUNCEMENTS:
Lots of stuff going on. Happy Hour is doing a family 4k. There’s a Christmas party. Bourbon tasting. Convergences on Thanksgiving and Christmas Eve
COT:
Circle of TRUST. Not prayer chain. What’s on our hearts that affects US. We talked about things that affected us, difficulty in our lives that we deal with as men. Revealing truths that, if kept secret, erode our ability to be leaders.
F3 is not a Christian organization but CoT was ended in a prayer by a christian.

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Burpee Buffet

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The darkness of the Corral did not stop 6 men from attending this morning’s beatdown. Disclaimer, 5 core principles for the FNG then short mosey for COP.
Windmills x10
Burpee/SSH comb 1/4
Imperial Walkers x15
Burpee/SSH comb 2/8
HB Walkers x15
Burpee/SSH comb 3/12
Squats x 10
Burpee/SSH comb 4/16
Cherry picker x10
Burpee/SSH comb 5/20
Mosey to the traffic circle
Burpee/SSH comb 6/24
Mosey to the fountain
Burpee/SSH comb 7/28
Next, plank bear crawl to the top of the hill. All pax in a plank, man in back crawled to the front, continue to the top.
Burpee/SSH comb 8/32
Mosey to Sonic.
Burpee/SSH comb 9/36, lunge walk to the end of the parking lot.
Mosey to Grace Church
Burpee/SSH comb 10/40
Mosey to Express oil, Step ups and dips
Burpee/SSH comb 11/44
Back to COT
Burpee/SSH comb 12/48, LBCs and Flutters

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11s and Hills

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WARMUP: A quick run around the parking lot, approx .2 mile, then circle up for a SWIM:
– 15 SSH
– 10 windmills
– 15 imperial walkers
– 20 MNC
– 10 ground produce pickers
THE THANG:
11s x 2 w Hill Repeats
Mosey around to Old Farm Rd to the east of Harris Teeter. Some of us remember when it was only an old farm on that road, before all the development. There is a nice little hill there. two rounds of 11s with hill repeats between the two exercise points.
Round 1: Merkins at the top, squats at the bottom
Round 2: CDDs at the top, 2ct lunges at the bottom
That took alot of the time. 38 special was a beast!!
We had just enough time to get to the Harris Teeter wall and do some wall sits while we took turns running out and going a couple burpees. Then back to COT.
MARY: None
ANNOUNCEMENTS: Alot going on in The Fort. Read your newsletter and GET INVOLVED.
COT: Alot of P&P were lifted up
Thanks for the opportunity to lead.
-NASA

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Still Tahn

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WARMUP: SSH, Windmills, IW, HW
THE THANG: We ran over to the Oakcrest Academy parking lot for a 2 man DORA 100 Mike Tysons – 200 Squats – 300 LBCs . Timer was running a lap around the parking lot.

We then ran back to the Harris Teeter lot. We ran a loop around the Harris Teeter Bldg. + annex, stopping every 1/4 of the full loop. 1 loop is ~ 0.33 miles where some got 4 laps in and everyone got in 3 laps. Excersises at each 1//4 were 10 burpees then 10 Squats, then 10 Merkins, then 10 Big Boys.
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Mule Kick

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WARMUP: SSH, WM, CP, HW, yoga-esque stretch
THE THANG:
3+ rounds of 5 exercises with varied cadence to yield full body burn:
Flutter Press, Bicep Curls, Shrugs, OYO 25 Sumo Squats, OYO 25 KB Swings

Nur halfway up the hill, Run back (calf raises until 6 returns)

LBCs
Uneven Merkins
Standing Side Crunch
OYO – 30 Goblet Squats
OYO – 30 Deadlifts

Nur halfway up the hill, Run back (calf raises until 6 returns)

American Hammers
Rows
Tricep Press
OYO – 20 Two Hand Clean Press
OYO – 50 Calf Raises

Nur halfway up the hill, Run back (calf raises until 6 returns)

MARY: Unfortunately
ANNOUNCEMENTS: see newsletter – golf outing, chili cookoff, keep WNC donations coming
COT: prayers for growth in times of suffering

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CB 10.10.24

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Warm-up lap around the parking lot.
COP exercises: SSHs, Imperial Walkers, Windmills, Plank Stretches.
Next: Series of exercises with Rugby Sprints
Mosey to front of school for DORA 1-2-3 Merkins, Squats, LBCs
Returned back to COT with Burpee broad jumps, Inch worm merkins, lunge walk, reverse lunges, Sprint

Great job Guys!

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