Tag: Happy Hour

Snake Bite

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WARMUP: SSH, WM
THE THANG:
BEAR CRAWL 75y and TOY SOLDIER back
MURDER BUNNY 75y and PASS-THROUGH LUNGE back
DUCK WALK W/ BELL 75y and OVERHEAD CARRY back

Timer:
Rd1 10 Overhead sandbag tosses
Rd2 8 pull-ups
Rd3 50 mountain climbers

AMRAP:
– HIGH PULLS
– HALO CW
– HALO CC
– M.H.S.
– MERKIN PASSTHROUGH
– LUNGE PASSTHROUGH

RUN A LAP

– SWINGS
– O.H.P
– AROUND THE WORLD CW
– AROUND THE WORLD CC
– DEADLIFT
– SKULL CRUSHER

RUN A LAP

– TRI-EXTENTIONS
– BENTOVER ROW LEFT
– BENTOVER ROW RIGHT
– CURLS
– FLUTTER PRESS
– B.B. O.H.P.

RUN A LAP

MARY: American Hammers, BB Sit-ups, Flutters
ANNOUNCEMENTS: Newsletters
COT: Closed in prayer

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Bakers Dozen

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WARMUP: mosey around the lot and circle up adjacent to the bells. Various exercises with burpees sprinkled in between
THE THANG: it’s good to have a partner – took the Bells to the gym parking lot. Partner 2 ran between light poles while partner 1 started on 100-200-300: 100 curls, 200 swings, 300 flutters

When complete, pax took bells to a space of their choice in the lot and, based on the lot number, did the corresponding number of exercises with each number
Manmakers – 1st number
Swings – 2nd number
Squats – 3rd number

Switched Peking spaces and did the same.

MARY: made it back for more flutters and American hammers with the bell took us to 0600.
ANNOUNCEMENTS: Yes. Read your newsletter
COT: 5th core principle

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In Cadence

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WARMUP: SSH, Merkins
THE THANG: 7 of Diamonds-curls,manmakers,tricep extensions, halo lunges
MARY: kbell swings
ANNOUNCEMENTS: Him camp, adopt a highway, stuff the bus,
COT:

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4th of July Convergence

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1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap

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Power hour happy hour

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WARMUP: Indian run around WEP trail, Cherry pickers,windmill,imperials
THE THANG: 2 rounds of sets below

Set 1:
50 Merks
25 diamond Merks
25 wide Merks
——RUN—-
50 squats
25 lunges
25 monkey humpers
——RUN—-
50 LBC
25 Big Boy
25 American hammer
——RUN—-

Set 2:
50 Carolina dry dock
25 incline Merks
25 decline Merks
——RUN—-

50 squats
25 Bobby hurleys
25 jump Squats
——RUN—

50 flutters
25 mountain climbers
25 second plank
——RUN—-

MARY: none
ANNOUNCEMENTS:  sign up for fort Mill Retreat and learn how to respond in a dangerous situation of active shooters

COT:saying negative things out loud can make it 40x -70x more likely to happen

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LIV vs PGA Tour at the Hive

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Uhaul was spinning the tunes by request which meant 80s and 90s rap hits. It is clearly a spiritual gift for him and the Pax appreciate it.

WARMUP:

Mosey around the parking lot
Windmills x 10
MNC x 15
Planks

THE THANG:

Separate into two groups (LIV tour and PGA Tour). Focus today would be KB exercises to improve golf swing accuracy and distance. Tours would do 3 sets of each exercise with 12 reps followed by a lap and then switch tours.

LIV
Hand Plank Reach
Merkins
Mtn Climbers

PGA Tour
KB Swings
Rows
IW

Lap then switch

Round 2
LIV Tour
Floor press
Russian Twist
Skull crushers

PGA Tour
Halo
Lateral swings
Slalom jumps

Lap then switch

All Tours
Goblet Squats
Curls
Big Boys

Mosey back to COT

COT: YHC had not Q’ed in some time and while I laid out a clear disclaimer, I failed to recognize that we had an FNG brought to us by Cohiba. Thanks to the pax, we were able to remedy this and provide him with a good name and explanation of F3 and the core principles.

I left the Pax with a question…what times in your life have truly brought you joy? Its a question that I was journaling about last night. What stands out to me is my wedding, the birth of my girls, seeing my girls succeed at something and the fellowship of the Pax

What has truly brought you joy?

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KABOOM at Colosseum

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WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!

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Kettle Bell Board of Pain

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WARMUP: Dynamic exercises

THE THANG: Board of Pain
+ Sprints
– 15 Deadlifts
– 10 Curl to presses
– 20 Tactical lunges
– 10 bent row per side

+ Sprints
– 20 halos clockwise
– 20 hula hoops clockwise
– 20 halos cc
– 20 hula hoops cc

+ Sprints
– 20 Swings
– 20 Bent row (both arms)
– 20 Upright rows
– 20 Goblet Squats

The pax got through 2.5 revolutions of the BOP. We discussed facing Adversity and the perils our colonies faced—certain death—in declaring our independence. Face Adversity with strong character and virtue.

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