Tag: Happy Hour

9 #ao-american-jackal for a circuit of Eastside pain.

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WARMUP: SSH, windmill, hillbilly, imperials, plank jacks, broga
THE THANG:
DORA – 100 merks, 200 big boy, 300 squats
CIRCUIT – 4 rounds of 15 jump squats, 20 calf raises, 25 step back squat, 30 sec wall squat
MARY: yes
ANNOUNCEMENTS: sweaty Barry, f3 dads, east side lunch and diner events, blood drive
COT:

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Welcome back to the 90s

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WARMUP: SSH while we gathered everyone to get the party started. Then took off for a short mosey over to the flags. Windmills, cherry pickers, low slow squats, merkins. Then ran to the back of the school.
THE THANG: we setup the DJ station for some 90s jams. Stating point was by the gym where the picnic tables were at and we would do 1 exercise, run to the end of the parking lot where the orange cones are normally at, then back to the music for the following exercise, reading left to right and then progressing down. But 1 exercise, then run every time. I think 2.5 miles were got or close to, and the kings were somewhere down to the jump squats.

10 burpees (30 seconds Al Gore)
15 diamonds (30 monkey humpers)
20 hand release (50 calf raises)
25 wide arm (50 flutters)
30 merkins (40 step ups total)
35 rangers (25 incline merkins)
40 carolina dry docs (30 hammers)
45 plank jacks (30 sec wall sit)
50 mountain climber (50 LBC)
60 shoulder taps (25 jump squat)
90 sec plank (25 decline merkins)

MARY: didn’t happen today
ANNOUNCEMENTS: newsletter and shovel flag handoff to Halfback!! Congrats!
COT: love these guys and the support they give each of us!

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Smoked Heavy Stogies

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Imperial Walkers – 20 IC
Moroccan Night Clubs – 20 IC
Low Slow Squat – 10 IC
Strawberry Pickers – 15 IC

Main Thang:
? Circuit 1 – 3 Rounds:

10 KB Goblet Squats
10 KB Lawn Mower
10 KB Curls
20 KB Swings
20 KB Deadlifts
? Rest 30 sec after each round

? Circuit 2 – The Grinder (10 mins)

(EMOM – Every Minute On the Minute – for 10 mins)
Minute 1: 10 KB Clean & Press
Minute 2: 10 KB Halos

Finisher – Kettlebell Catcher’s Squat Hold (3 mins) Hold deep squat with KB in goblet position – as long as possible. If you break, do 5 Man Makers then return to hold
MARY: She didn’t show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Guardrails – Building the walls together

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WARMUP:
– Plank to DD, Sunrise stretch calf’s
– 20 Side Straddle Hops

THE THANG:
– Move to Dave Gibson Blvd, Convo then shuffle/run to circle

– Build the foundation – alternating lunge lateral twist Indian run style, 6 does 7 merkins then racks sandbag and shuffles to front. Others hop-up move one slot forward and alternate lunge lateral twist. Move to lower ground end at first parking spots after turn.

– Dig out the sand – backwards over shoulder sandbag tosses alternate sides – 6 does 7 bent-over rows with sandbag. Others continue over shoulder sandbag tosses to the bottom of the hill before left turn.

– Move sandbags for transport/build – 7 squats racked – Move to top of hill with front sandbag tosses.

– At top shuffle to base camp – repeat with 21 reps of each mode of transport and 7’s for each rep by the 6.

– Move to COT

MARY: N/A
ANNOUNCEMENTS: Read your news letter
COT: It is what it is…

When looking for a sign is it possible that if it shows up in your panic and not in your peace it isn’t meant to be…

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Salsa & Merengue Dance Moves

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Warmup:
SSH, Imperial Walkers, Windmills, Moroccan Night Clubs, and Strawberry Pickers then Mosey around the perimeter

The Thang:
1. Ballroom Blitz (AMRAP)
Set up 4 corners:
Corner 1 – 10 Merkins
Corner 2 – 20 Squats
Corner 3 – 30 LBCs
Corner 4 – 40 Step-back Lunges (20 each leg)
Run between corners; rinse and repeat for 2 Rounds.

2. Partner “Dance-Off” (10 mins)
Partner up for Dora-style work:
100 Carolina Dry Docks
200 Big Boy Sit-ups
300 Flutter Kicks (4-count)

MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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The Time is Always Now

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WARMUP: methodical
SSH
1 burpee
Windmill
2 burps
IW
3 burps
HW
4 burps
J-Lo
5 burps

Farmers carry

https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
Finished with swing sequence to hit 100 total
5 swings
5 America swings
5 swings
5 swing squats
5 swings

Farmers carry

12 halos
10 split squats
Bear crawl the hill with the bell
12 halos
10 split squats

Waiter’s carry

3 https://www.instagram.com/reel/DHj1DVQSau2/?igsh=MXZhMjY4MGZlcHltbA== each side
(Couple of rounds)

3 dead lift
3 goblet squats
3 swings
SPRINT the hill
(Couple of rounds)

Farmers carry

4 clean to squat
4 thrusters
4 swings
4 rows right
4 rows left
8 merkins
(Couple of rounds)

5 burpee snatches each side to close out

ANNOUNCEMENTS:
Bethel service next week
Tortoise and Hare
Suplex has a long term EH coming to the Yard tomorrow

COT:
https://f3nation.com/get-right is never over because “The Time is Always Now.”

If something isn’t solid in your world, what are you gonna do about it? The time is now.
Put aside your ego, doubts, fears, worry, hesitations, past, limiting beliefs, and get started. The time is now.
You know what needs to be done. Gentlemen, the time is now.

“There is never a time in the future in which we will work out our salvation. The challenge
is in the moment, the time is always now.”
—James Baldwin

Grateful to share the gloom with you this morning

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Sogg-a-roni

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WARMUP: regular with some added stretches
THE THANG: long mosey to WEP covered pavilion. Dora followed by a loop with jump squats at every bench. Mosey back then. Mary
MARY: pax took turns
ANNOUNCEMENTS:
COT:

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