Tag: HarryCarry

Of course, more burpees

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Mosey to some curb merkins in cadence

BurpBackMountain

  • partner up. Partner 1 does burpees while partner 2 nurs up the hill and runs down twice. Then switch. Completed when 100 burpees are done

THE THANG:
The Sheldon Cooper
10 burpees, 10 squats, 10 merkins, 10 big boy sit-ups, run .3 miles around park to halfway point and complete
9 burpees, 9 squats, 9 merkins, 9 big boy sit-ups, run .3 miles back to Amphitheatre. Repeat with 8, then 7, then 6…
MARY:
Fear of being alone is why I come out to F3 and to give other men the opportunity to push themselves to be better. I want to be around others that will help me improve and to be held accountable.

Flutters led by Dark Helmet for 1 minute
ANNOUNCEMENTS:
COT:

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Pre-BRR Squatch Beatdown

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WARMUP: run to Print Shop
THE THANG:
5 pull-ups, 5 toes to bar, 5 dips
Run to church
Partner wheelbarrow 20yds, flapjack
Run, turn left, run turn left down stairs to other church
Partner push 20yds, flapjack
Run, turn left at axe throw and back to Print Shop

Repeat x3

Loop around Main St and Fort Mill Pharmacy

MARY: a little
ANNOUNCEMENTS: CIVITAS Marathon and Greater Charlotte Heart “Walk” CSAUP
COT: Powerful reminders from Soup and Olaf surrounding marriages. 🙏

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MP version of ROF

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It was King of the Ring at ROF this morning. Instead of creating a workout that favored my strengths, went in the opposite direction and thought about the AO that kicks my butt every time, MP. Instead of running with merkins, served up running with core work. Splinter was the King putting in 3+ miles.

WARMUP:
Moseyed to the track for 1 lap with HKs, BKs, & Karaokes mixed in, SSHICx25, IWsICx15, time to roll.

THE THANG:
Winner was the one who completed the most laps around the track. There were different core exercises for Odd & Even numbered laps. Complete the list of exercises for the odd lap and then run the lap, same for the even numbered laps.

Odd Laps – Rep Count = 20-Single Count
AHs, FMs, and Flutters

Even Laps – Rep Count = 20-Single Count
LBCs, PTs, GPs

MARY: No time for her

ANNOUNCEMENTS: Read your NL

COT: STK!

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Honoring The Charleston 9

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A Monday evening, June 18th in Charleston. Somebody called in a trash fire behind a furniture warehouse on Savannah Highway. The kind of call a company runs, clears, and forgets about by supper.
By the time crews got there the fire was inside and there was still a man in the building. So, they went in after him, that's the job, that's the mission, to save lives. They got him out and he lived, because brave men chose to give it all to save the one.
Then the building turned. The men inside lost their radios, lost their bearings, and one after another keyed up and called mayday. Crews went in after their own. Then the front of the showroom came down.
Nine Charleston firefighters did not come out. Youngest was twenty-seven, oldest fifty-six. Eighteen more were hurt. Worst single loss the American fire service had taken since the towers fell.
Four days later, three hundred rigs ran single file for seven and a half miles past the stations that lost them to honor their fallen brothers: Brad Baity, Mike Benke, Melvin Champaign, Earl Drayton, Michael French, Billy Hutchinson, Mark Kelsey, Louis Mulkey, and Brandon Thompson.

WARMUP: SSHICx27 to honor the youngest life lost, IWsICx18 to honor the date, June 18th, BurpeesOYOx4 to honor the number of stations that lost brothers. Time to work.

THE THANG:
Moseyed to the bars for some Cindy and pullup work.
9 rounds of the following to honor the 9 that gave everything
4 Pullups ( to honor the stations ) & 7 Thrusters ( for the rigs that ran 7+ miles to honor their fallen brothers)
As I gave the PAX the instructions and talked about the why there was an additional ask. For 1 round each PAX was asked to complete 18 manmakers for the 18 brave men who were injured.

Next, we moseyed to one of the bench areas at the school.
4 stations were set up representing the 4 stations that lost brothers. Engine # was the rep count.
AMRAP ( AsManyRoundsAsPossible ), 3minutes at each station. Complete the list of exercises and then repeat as many times as possible.

Engine #5
Burpees, Derkins, BigBoys, Lunges ( ea leg )

Engine #15
Squats, Freddie Mercurys(sc), WideArmMerkins, FlutterKicks(sc)

Engine #16
AmericanHammers(sc), Step-Ups, MountainClimbers(sc), MonkeyHumpers

Engine #19
SSHs, LBCs, IWs(sc), Hello Dollys

Finally, we moseyed back to COT where 2-45lb plates awaited us. Each PAX was asked to carry both plates to/around the 1st parking lot island away and back to the COT island. While the 1 PAX was carrying the weight the remaining PAX called exercises ICx18. The heavy carry was to mimic the honorary rig precession that honored their fallen brothers and the rep count of 18 was to honor the date & the injured. Each PAX made 2 trips.

MARY: No time for her

ANNOUNCEMENTS: Bethel, FMCC maintenance, Read your NL

COT: STK!

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Lotsa Lotsa Laps

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WARMUP: SSH, IMPERIAL WALKERS, PIGEON STRETCHING,DOWNWARD DOG,HONEYMOONERS, MOUNTAIN CLIMBERS
THE THANG: 100 FLUTTERS, 75 SSH, 50 MERKINS, 40 SQUATS, 30 SHOULDER TAPS, 25 LBC'S ,15 BOMBJACKS, 10 CDD AND 5 PULLUPS. AFTER EACH EXERCISE WE RAN A LAP AROUND THE TRACK
MARY: AB WORK AND LEG WORK
ANNOUNCEMENTS: BETHEL MEN'S SHELTER
COT: PRAYERS AND PRAISES…SPECIAL PRAYERS FOR OUR YOUTH

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The Ol Swap a roo

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WARMUP: SSH, Imperial Walkers, Slow Windmills, Morrocan nightclubs
THE THANG: 100 FLUTTERS, 75 SSH, 50 MERKINS,40 SQUATS,30 SHOULDER TAPS, 25 LBC'S, 15 BOMBJACKS AND 10 CDD. AFTER EVERY EXERCISE WE RAN FROM THE AMPHITHEATER TO THE PLAYGROUND. AT THE END I WAS GIVEN AN ASSIGNMENT TO TELL THE PAX "MY WHY"…MY WHY STARTED AS JUST WORKING OUT TO GET INTO SOME SORT OF SHAPE BUT AFTER 7 YEARS ITS SO MUCH MORE. FRIENDSHIP,COMRADERY, BROTHERHOOD AND A CALLING TO BE BETTER.
MARY: had to leave early so not sure if there was any Mary
ANNOUNCEMENTS:
COT: im sure it ended with prayers and praises

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Officer James “Capoot” workout

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WARMUP:
SSH
Imperials
Hilbilly
Moroccan Night Clubs
THE THANG:

We were there to honor Officer James Capoot. of the Vallejo Police Department, who died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.
Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine;

Capoot:
100 merkins
800m
75 merkins
1200m
50 merkins
1600m
25 merkins
2000m

MARY:
ANNOUNCEMENTS: Remember those who served and are serving us, when we are awake and while we sleep.

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Short Circuit

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WARMUP: SSH, IW, WM, HW, mosey and Broga
THE THANG: 3 circuits:
1st: Upper Body, 15 Merkins, CDD, 20 Shoulder Taps and 15 WAM x3
2nd: Lower Body, 15 LSS, 20 Lunges, 15 Jump Squats and 60 second wall sit x3
3rd: Core/other, 10 burpees, 20 Mt Climbers, flutters and Glut Bridges x3. Did modify burpees on round 2&3.
MARY: 10 6 count burpees
ANNOUNCEMENTS: Meatloaf at Bethel, Trash Pickup, lots of running opportunities.
COT: 5th core STK.

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3 exercises on repeat…for 4 miles

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WARMUP: Non existent
THE THANG: Super simple…running with push-ups, V-ups and American Hammers.
At every stop, the PAX would perform:
5 V-Ups, 10 Merkins, 15 American Hammers
Here's the route we took:
Up Massey and R/T Harris St.
Stop at Church of the Nazarene for the prescribed exercises (PE).
Continue down Harris St to the entrance of Harris St park for PE.
Head up Jackson St and stop at the intersection with Sidney Johnson St for PE.
Continue up Jackson St to the intersection with N. White St. for PE.
L/T onto Clebourne St into FMRX for PE.
Continue on Clebourne to the intersection with Springs in the public parking lot for PE.
Continue down Springs to the end for PE.
R/T Summersby St to Unity for PE.
Run up Unity to the intersection with Hill St for PE.
Run up to the Post Office parking lot for PE.
R/T Tom Hall back to the public parking lot for PE as time permits.
Back to COT.

MARY: See above.
ANNOUNCEMENTS: Lots.
COT: Like they do.

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