Tag: HarryCarry

The Ballroom Nine

Leave a comment

THE THANG:
After a quick disclaimer, we moseyed to the track around the football field for COP:
SSH x 10, windmill x 10, squat x 15, wide arm merkin x 7/hold/mountain climber x 15/hold/right-left arm-leg high. Hillbilly walker x 12, sumo squat x 15

Mosey to goal line for 50 yd suicide burpee. Run to 10 yd line, 2 burpees, run back; run to 20 yard line, 4 burpees, run back……run to 50 yd line, 10 burpees, run back, plank for the 6.

Circle up for classic Jack Webb. 1:4 ratio,merkins/overhead claps. We did 8 cycles.

Leave the field and mosey to the outside wall of the gymnasium.

Peoples chair (60s), walk out to the road, do 5 bombjacks. Rinse and repeat 2 more times, with 5 jump squats and 10 side straddle hops.
BTTW (20s), walk out to the road, do 5 merkins. Rinse and repeat 2 more times with 5 diamond merkins and 5 wide arm merkins

Line up for Indian Run around PKMS and head back to the flag for ABLAB

MARY: ABLAB: Hello Dolly x 15, LBC x 15, Big boys x 15, Pretzel crunch x 15, Superman hold x 3.

ANNOUNCEMENTS: Yesterday’s F3 golf outing/fundraiser was a big success. Bourbon tasting on Nov 8, F3 Xmas party on Dec 21

COT: Prasie for Tater’s son with new job in Atlanta. Prayers for ST’s friends children Zach (motorcycle accident) and Abbie (Guillian Barre syndrome)

NMM:
We had a great group this morning to kick off another cool morning – love it. I haven’t been to this AO in a while and it felt good to be back. I planned for 45 minutes, but found that I was way short on exercises. The Jack Webb’s and Indian Run around the school were audibles. Always have a watch! Thank you for the invite <@U790WHUKC>.

TClap |
0

Recycling my VQ

Leave a comment

I found my old VQ backblast and brought a little back.

It wasn’t as hard as I remember. Solid work was done by all. We had a string of pearls to get to the spot

3 cones in a line

5 HR merkins
5 burpees in the middle
5 jump squats
4 burpees in the middle
5 HR merkins
3 burpees in the middle
5 jump squats
2 burpees in the middle
5 HR merkins
1 burpee in the middle
5 jump squats

I modified it down a bit from my VQ. Probably made it too easy. I’ll fix that next time

TClap |
0

Guys don’t curtsy

Leave a comment

Kept it simple, a little mosey warmup then did some crazy curtsy lunges. A lot of them. Butt was sore for days. Lots of leg exercises to help with running for later in week. We also did a good bit of an work. Finished with the usual hip exercises and all of them. Good message about getting focus off yourself and on others to make an impact.

TClap |
0

Core workout snuck up on us

Leave a comment

WARMUP: Moseyed around the COT parking lot and made our way to the pullup bars. Completed: WMinCadencex7, LSSinCadencex10, IWinCadencex10, MNCinCadencex10, BigArmCirclesinCadencex14, SSHinCadencex20. Time to get to work.

THE THANG: Pick your poison was the theme of the workout.
Between 2 exercises need to complete accumulative rep count of 100. Each time you switch to the other exercise you must complete 25 penalty reps of a core exercise.

Thang#1: Walked over to the pullup bars
2 Exercises: Pullups & Burpees
Penalty Core Exercise: 25 BBS

Thang#2: Walked over to pick up Cindy
2 exercises: CurltoCleantoPress & Alt. Side Lunges w/Cindy
Penalty Core Exercise: 25 Straight Lower Leg Lifts

Thang#3: Dropped Cindy off and moseyed to the benches
2 exercises: Derkins & 1 Legged Butt Touch Squats
Penalty Core Exercise: 25 V-Ups

MARY: NO TIME

ANNOUNCEMENTS: READ YOUR NEWSLETTER

COT: STK

TClap |
0

Heavy Ball Play

Leave a comment

Mosey run
Warm up
SWIMLAPPs: all in cadence: SSH 15x, windmills 10x, Imperial Walkers 10x, Moroccan n/c 10x, low slow squats 10x, big arm circles 10x, peterparkers 10x, plank stretches (honeymooner/down dogs).
Run
Thang1: Fish tracks: movement followed by exercise called: Toy soldiers – bobby hurleys; bearcrawl-merkins; lunge walk-squats
Run
Thang2: Bench mench: step ups, dips, butt touch squats, incline merkins, decline merkins, calf raises
Run
Thang3: Bars: Pull ups, chin ups, toes2bar, knees2chest, switch grip pull ups. All mostly 5 to 7.
Thang4: tea party toss: pax have cinder block and do exercise while one pax tosses a 15lb slam ball a distance of 60ft out and 60ft back. Work was: curls, OH press, kb swings, goblet quats, uneven merkins. Then did LBCs with cindy.
Run
Thang5: Ball toss: pax on their six in a tight circle, toss slam ball (15 lb) to another pax (be nice and call their name out first). Did this for a little while as it was quite fun.
Fini
COT

TClap |
0

Chalk it up

Leave a comment

Nine pax at STL
Basically: run to waypoint, do exercises there, continuing running to next waypoint.
Waypoint 1: shovel flag at Earthfare
Waypoint 2: flags in front of Gold Hill Elem school
Waypoint 3: where fire access road and Dam Rd meet.
At waypoints do: 20 Merkins, 20 LBCs, 20 squats.
Route was waypoint 1, 2, 3, 2, 1, 2, 1 = just at 3.8 miles.

TClap |
0

Full Metal Jacket

Leave a comment

WARMUP: Parking lot mosey to Stop sign 20 SSH, 10 Windmill. Continue mosey to COT 10 Imperial Walker, 10 Hillbilly Walker, Plank, Honeymooner, Downward Dog.

THE THANG: Mosey to Cindy, rifle carry her to SCES bus loop.
Buy-in: 20 Merkins
10 Thrusters – Run lap around loop
20 LBC’s – Run lap around loop
20 Cindy curls – Run lap around loop
10 Carolina Dry Docks – Run lap around loop
20 Squats – Run lap around loop
(Rinse & repeat for 3 reps)
Cash-out: 30 Merkins
Return Cindy – mosey to COT
MARY: No
ANNOUNCEMENTS: Christmas Party, Golf Tourney
COT: Prayers & Praises

TClap |
0

Full Metal Jacket

Leave a comment

WARMUP: Parking lot mosey to Stop sign 20 SSH, 10 Windmill. Continue mosey to COT 10 Imperial Walker, 10 Hillbilly Walker, Plank, Honeymooner, Downward Dog.

THE THANG: Mosey to Cindy, rifle carry her to SCES bus loop.
Buy-in: 20 Merkins
10 Thrusters – Run lap around loop
20 LBC’s – Run lap around loop
20 Cindy curls – Run lap around loop
10 Carolina Dry Docks – Run lap around loop
20 Squats – Run lap around loop
(Rinse & repeat for 3 reps)
Cash-out: 30 Merkins
Return Cindy – mosey to COT
MARY: No
ANNOUNCEMENTS: Christmas Party, Golf Tourney
COT: Prayers & Praises

TClap |
0