Tag: Happy Hour

100’s

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WARMUP: SSH, Imperial Walkers, Windmill
THE THANG:
It’s been said that a real man can do 100 burpees in 10 minutes so we put it to the test.

Thang 1
100 Burbees in 10 minutes .
A timer was set for 1 minute intervals with no rest in between. The goal was to do 10 burpees each minute. Rest period is if you finish 10 burpees in less than a minute. (Pro tip: if you a get 11 per minute you basically have a minute rest at the end).

We moseyed around to the basket ball courts.

Thang 2
We lined up at the base line for 100 LBCs. Then we ran to the far base line of the next court for the next exercise of 100 Squats. Run back to the 1st base line and plank up for the six. Next round: 100 flutter kicks (R + L =1), run to the far base line for 100 lunges (50 each leg). Run back to the 1st base line.

Thang 3
Starting at the base line, bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and 1 shoulder tap (R +L = 1). Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Continue until you reach 10 reps of each exercise or reach the opposite base line, whichever comes last.

We moseyed back to the flag
MARY:
We had about 1 minute left for American Hammers until time was up.

Announcements: Golf Tournament, 10/28. @Happy Hour has room for one more on their team. Also room for single and doubles. Also a need for raffles and prizes.
Bottles and Bourbon
Christmas party
Read the newsletter
Tap into some of the new neighborhoods and invite someone out; let’s keep growing.

Prayers/Praises: @Band Camp sister-in-law 911 dispatcher deployed to Buckham county. Continued prayers for those still dealing with the aftermath of the hurricane.

Thanks for the opportunity to lead.

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Cumulative trips up the hill

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WARMUP:
Some SSHs, Windmills, Imperial Walkers, Hillbilly Walkers, Moroccan nightclubs and then we wandered over to the base of the hill by the stadium.

THE THANG:
Escalating cumulative ladder with a trip to the top of the hill suitcase carrying and back overhead carry between each set:
1 Arm Swing (10 each arm)
Flutter + Press
Clean + Press (10 each arm)
Man Makers
Curl

Example of action:
Swings + Lap
Flutters, Swings + Lap
Cleans, Flutters, Swings + Lap
Etc

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Funhouse sendoff at the Pond

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WARMUP: ran to Hardee’s, did SSH, planked, ran more. Ran down to city hall building.
THE THANG: 2 exercises at the city hall building, ran down to 4 way stop for 1 burpee (added 1 burpee each time we passed it, then up the hill to the parking lot for the same 2 exercises.

10 pushups (change pushups each time between diamonds, ranger, regular) and 10 double count flutters.

Last added part was to try and push your way up the hills just so you weren’t dialing it in.
MARY: got some hammers in, bicycles, more hammers
ANNOUNCEMENTS: CSPAN style positive vibes to Funhouse!
COT: like all of us when we’re in the flux, we go up and down just like the hills we ran today. Sometimes easier going down the hill, but that push and pull from another guy, and that guy to lean on and talk to when you need it, that’s the goal of leaving no man behind!

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Dora, Tabata and Mary

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COP – mosey to base of hill for various exercises I/C. Greeted late arrivals (they know who they are) with Monkey humpers.

the main thing – Partner Dora because you’re there for the man next to you.

50 – swings
100 – squats
150 – curls
100 – squats
50 – swings

10 minutes of Tabata – called various exercises for 45 seconds and rest 15 seconds

Moved on to 5 minutes of Mary to complete the trifecta and take us to COT

Announcements – read your newsletter

COT – 5th core principle

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Jackyl Lanterns

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Warmup
SSH
Imperial Walker
Hillbilly Walker
Merkin
Honeymooner
Downward Dog

Mosey to bottom parking lot
Parking lot bear crawl
Crawl 1 space do a burpee
Crawl another spaces do two burpees
Crawl 10 spaces
Lunge same deal
Lunge 1 space do a big boy sit up
Lunge another space do another sit up
Half bear crawl and half lunge walk final set in lot

Mosey to bottom of hill
Dora
100 merkins
200 squats
300 LBC

Partner runs to top of hill and returns

Bear crawl 3 lights up hill Mosey to COT

Mary

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Helene Tabata

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WARMUP: Windmills, IW and HW
THE THANG: 3 Rounds of Tabata, first was hammers, single leg deadlift, curls, gob squats, offset merkins x2, second rd flutter press, bent rows, tricep extensions, LBC weighted, snatches x 2, last round was both rounds 1x through.
MARY:
ANNOUNCEMENTS: Dredd, convergence, Christmas party, Happy Hour is working something special for the Fort
COT: prayers for MIL, kids, those dealing with storms and those going to help

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Inaugural Jackal

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WARMUP: Ran to the far side of the complex where there was still pavement and started out with SSH, windmills, merkins, cherry pickers, low slow squats, honeymooners, downward dog. Covered off in the F3 mission.
THE THANG: 3 exercises, 25 reps each, 50 yards to run – do this 4x
– merkins (chest hits the ground)
– Squats (chin up, back straight)
– Flutters (4 count)

Next we ran about 150 yards and did 3 more exercises, 25 reps, mode of transportation was bear crawls, 50 yards.
– CDD
– Lunges (single count)
– Freddy mercury (double count)

Took the off road run to COT area where we found benches and did 20 dips and 20 derkins.

Wrapped up with F3 credo and 5 core principles.
MARY: yes, a few rounds here
ANNOUNCEMENTS: importance of leading workouts leads to leading your family
COT: lots going on!

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