Tag: HarryCarry

androgynous artichoke

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WARMUP: SSH, IW, HW
THE THANG: 10 min workout, 5 min yoga
Set 1:
5 burpees
10 merkins
15 plank jacks
20 jump squats
Run
We got in 3 sets

Set 2:
40 seconds mountain climbers
40 seconds squats
40 seconds shoulder taps
40 seconds lunge
40 seconds Freddie Mercury
We got in 3

Set 3:
Run
Group 1: Pull-ups & toe touches
Group 2: Merkins
Started in the down position or hanging called up and down slowly

MARY: we did yoga for 15 minutes total. Engage your core

ANNOUNCEMENTS: read your newsletter. Lots going on

COT:
Prayers of gratitude for the lives of our children
Prayers for the passing of our elders
Prayers that we may be like the burning bush, brightly on fire yet not consumed

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Tootsie Rolls in a Van Down by the River

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WARMUP:
SSH, burpee
IW, 2 burpees
HW, 3 burpees
Merkin
Mosey once Mark Twain arrived in a suspect working van. For the record it did not say “Free Candy” on the side…..but it could have

Mosey towards the auditorium entrance
Bulgarian Split Squats
Mosey to band practice field

Rehash of Iron Pax Care Bear Squared:
Starting at on corner and bearcrawl 25ish years and perform 25 air squats.
After the squats, bearcrawl to the left (Cubbie felt this was like the Tootsie Roll, which made me think he’s been doing the Tootsie Roll wrong for a number of years.) 25ish years and perform 25 merkins.
After the merkins, reverse bearcrawl 25ish yards and perform 25 flutters.
After the big boy situps, bearcrawl to the right to starting point and perform 25 burpees.

Only difference from Iron Pax is this time we did them ALL called.

Mosey towards the front of the school
Another round of Care Bear Squared in a new location

Mosey around back of the school
Bulgarian Split Squats

Mosey to pull up bars
19 pullups for the 19th of the month

Mosey back to COT
Flutters
And some more burpees in cadence (crowd pleaser) at the last minute

NMM:
The mission of F3 is the invigoration of Male Community Leadership. Throughout the workout we all listed the guy who EHed us. None of those guys happened to be at this workout. And that’s part of what invigorating leadership looks like.

It’s easy to be a consumer of F3, just to show up and workout, but that’s not the mission. Accelerating fitness is part of invigoration male community leadership, but if we aren’t developing new leaders and encouraging guys to take that VQ, plant a shovel flag, etc. then we’re missing the mission.

I’m going to tap into my Christian roots and my favorite hymn: God of Grace and God of Glory, third verse (deep cuts).
“Grant us wisdom, grant us courage
lest we miss your kingdom’s goal,
lest we miss your kingdom’s goal.”

Prayer: Let us not miss the goal.

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Round and Round Golden Corral

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As I pulled into the lot, Ratt’s “Round and Round” was playing on the radio.

Started with a mosey run behind HT and up to Grace Presb Church.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (15x I/C)
Moroccan Nightclubs (12x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Short mosey run

Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do merkins, repeat
Lunge walk…stop and do squats, repeat

Short mosey run
Bench work: Incline Merkins, step ups, butt touch squats, derkins, calf raises

Over to the wall nearby:
Wall sits, BTW, and wall-tar-jai’s

Short run to adjacent parking lot: found the cinder block and did:
Pass the ammunition: Pax do a curb plank, drag/pass the cinder block to the guy next to you, and so until the last guy then sends the block back to starting guy. Then all pax do curb merkins (10 I/C). repeat.

Run back to Grace church: four cones in parking lot. 2 burpees at cone 1, 4 burpees at cone 2, 6 burpees at cone 3, 8 burpees at cone 4. Run between cones.
Second loop change-up: pax stick together, run to cone and do smurf jacks (10 1/C) at each cone.

Run to shovel flag.
Mary: Sally routine: Do leg lift up at ‘bring sally up’, and 6” at ‘bring sally down’.

Fini
COT

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RING OF FIRE – 12OCT2022

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WARMUP: Not much in the way of warm up. 15 burpees to get the blood flowing, a short jog for a few Abe Vigodas, Cherry Grabber Tappers (or whatever the heck we call these), and some SSH.

THE THANG: As I have now learned that I make moderate workouts and am only around for the yapping, instead of telling you all that we did, just imagine a nap. It was probably about like that.
Just kidding… here’s what went down…
Mosey to corner of AO Jones and HS driveway (by stadium)
Find your rock
– 30 curls
– 30 OH press
– 30 chest press (on 6)
Run up AO Jones to next entrance
– 20 flutters (4-count)
– 20 LBC
– 20 Dolly
Run up AO Jones to the first light
– 10 Wide-arm Merkins
– 10 Regular Merkins
– 10 Diamond Merkins
Run to the light at Springfield
– 5 burpees
Back down the hill – repeat each station as you go
Turn left at the rock station
Run to the painted crosswalk
– 20 squats
– 20 calf raises
– 20 bombjacks
Run to pull-up bars
– 10 pullups
– 10 knees to chest
– 10 dips on the curb
Bottom of the hill
– 5 burpees
Back to corner – repeat each station – THAT’S 1 mile and one rep.
Go as hard as you can and as far as you can for 45 minutes.

MARY: It’s for dudes only.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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RING OF FIRE – 12OCT2022

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WARMUP: Not much in the way of warm up. 15 burpees to get the blood flowing, a short jog for a few Abe Vigodas, Cherry Grabber Tappers (or whatever the heck we call these), and some SSH.

THE THANG: As I have now learned that I make moderate workouts and am only around for the yapping, instead of telling you all that we did, just imagine a nap. It was probably about like that.
Just kidding… here’s what went down…
Mosey to corner of AO Jones and HS driveway (by stadium)
Find your rock
30 curls
30 OH press
30 chest press (on 6)
Run up AO Jones to next entrance
20 flutters (4-count)
20 LBC
20 Dolly
Run up AO Jones to the first light
10 Wide-arm Merkins
10 Regular Merkins
10 Diamond Merkins
Run to the light at Springfield
5 burpees
Back down the hill – repeat each station as you go
Turn left at the rock station
Run to the painted crosswalk
20 squats
20 calf raises
20 bombjacks
Run to pull-up bars
10 pullups
10 knees to chest
10 dips on the curb
Bottom of the hill
5 burpees
Back to corner – repeat each station – THAT’S 1 mile and one rep.
Go as hard as you can and as far as you can for 45 minutes.

MARY: It’s for dudes only.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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Surprise! Lights Special

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WARMUP: Mosey to blue benches, Side Straddle Hops, Windmills, Morrocon NC, Cherry Pickers, Honey Mooner, and Downward Dog
THE THANG: 11s = Starting with Dips on the blue benches and ran down the sloped hilly driveway to the second light pole to do Merkins. After, mosey back to the parking lot next to COT. Started with 10 Burpees at first light pole, then 20 Shoulder Taps at the second light pole, and Squats at the last light pole with mode of transportation (MOT) for the first round being Lunges and running back to the start. Second Round involved the same exercises at each light pole, but with MOT being Bear Crawls, and final round same exercises at each light pole, but with MOT being Nur.
MARY: Flutters, American Hammers, Hello Dollies, and Big Boy Sit Ups
ANNOUNCEMENTS: Skeet Shooting on November 11, Bourbon Tasting on November 18, Spartan Race on November 19, and Shower Curtain (Fall Risk) having the coat drive.
COT: Patience with Ms and 2.0s giving them the proper attention as a husband and father.

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Head -Shoulder -Shoulders -knees OH No

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4 Corners of weeping WEP

Warm up:
15 SSH
15 Wind Mills

Mosey to WEP

4 Corners of Pain!
All corners are 25 reps of each

Lap 1: Hand Release Merkins, MtN Climbers (Double Count)
Lap 2: LBC, Flutters (Double Count)
Lap 3: Squats, Lunges (Double Count)

We didn’t make it to lap 4 but we ended with 10 Burpee’s

Mosey back to COT

Praise for Funhouses son coming to visit. Prayers for safe travels for my in laws and for my daughter Kaylie who will be dedicated this Sunday

-Yard Sale

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Scarecrow Crawl

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WARMUP:
– SSH / WM / IW
THE THANG:
– mousey a lap around WEP with a few stops to admire the scare crows while doing shoulder taps, LBC, etc.
– actual theme was mosey around the scare crows, starting at the mill stone up to gas station, back down to mill stone, up main street, over to church, up the damn hill, over to print shop, another damn hill to the gun store and back to COT. 5 stops along the way with same set of exercises: 40 squats / 30 plank jacks / 20 American hammers / 10 kraken burpees. Sprinkled a few wall sits, pull ups and dips in along the way.
MARY:
– who is Mary?!
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Butterflies 🦋 & bidets 🚽

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WARMUP: broga…I crushed it and didn’t use my sissy yoga mat which I guess is now frowned upon. Who knows but the stretching was wonderful.
THE THANG: short run Dora…about 50 yard run way down in the elementary parking lot. Partner up for 100 diamond merkins, 200 lunges, 300 double count flutters.

Headed over to the hill for 7s. Hand release merkins at the bottom, half way up the hill for CDD. Before we started, YHC asked how to balance servant leadership with frustration with patience with a little bit of perspective.

After 7s we headed to the pull up bars with under 5 min remaining.
– 1 pull-up, dangle for 10 seconds, then
– 2 pull-ups, dangle for 20 seconds, then
– 3 pull-ups, dangle for 30 seconds, then
-4 pull-ups, dangle for 40 seconds…
Body wash won and made it to 4 and 40! He gets to continue being site Q!
MARY: not today
ANNOUNCEMENTS: newsletter, Columbia 10 year, trash pick up, men’s shelter
COT: health, anniversary (BD!!), upcoming star course guys

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Hill suicides

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WARMUP:
– SSH, Cherry picker, wind mill
THE THANG:
– hill suicides with 5 stations uphill with increasing rep count 10/20/30/40/50 reps at each station. Total of 4 exercises. Timer running in background, every 5 min do 1 min of burpees, then continue with suicides.
MARY:
– Sally with squats
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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