Tag: HarryCarry

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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NaFo Nardo

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Mosey run down to Elementary School; toy soldiers, high knees.
Circle up and do warm up exercises in cadence: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, big arm circles, Peter Parkers, and plank stretches. Had pax recite the mission of F3.
Run uphill to pull up bars and did: Pullups, chin-ups, switch grips, knees to chest
Run to high school. Get on the wall: wall sits, and BTW.
Run to other side of high school/faculty parking lot: Bear crawl 100 ft, and crab walk 90 ft.
Had pax state the credo of F3.
Run to back side of school: cinder blocks: Curls, KB swings, OH presses, Kaiser grip standing rows, manmakers, arm extension hold.
Mosey to benches: step ups, dips, derkins, taint crushers (formerly known as butt touch squats), incline merkins, calf raises.
Run to shovel flag. Had pax state the five core principles of F3. Six count burpees (5x). Then Sally routine: leg raise on “bring Sally up”, six inches on “bring Sally down”.
Fini
COT
Goal of going through F3’s mission, credo, and core principles is to etch these talking points in our mind so we can better convey what F3 is all about to potential pax.

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Crawling around Varsity

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WARMUP:
After a quick disclaimer and explanation of ignorance of site and Broga we moseyed over to where the lights were actually on. This way I could actually see who was there and to critique form.
Windmills, Slow Low Squats, Moroccan Night Clubs, Peter Parker, Seal Jacks. A little “stretching” was added to meet the BROGA standard.
THE THANG:
Started with some partner work:
5 Rounds (Moving across parking lot with partner to complete exercises)
10 Merkins then Bear Crawl across, 10 Jump Squats then lunge walk back, 20 Flutters. (Repeat)
Moseyed to nearby traffic circle. Bear crawl around.
Moseyed further away from AO to complete “Lazy DORA”
100 Merkins, 200 Squats, 300 Flutters
100 Merkins: Partner 1 started with 10 Merkins while partner 2 held plank (alternating holding plank and Merkiens until reach 100)
200 Squats: Partner 1 started with 20 squats while partner 2 held Al Gore (Alternating until 200)
300 Flutters: Partner 1 started with 30 Flutters (DC) while partner 2 held 6 inches (Alternating until 300)
Moseyed back to COT

MARY:
Not much…..did some basterized BROGA

ANNOUNCEMENTS:
Trash pick up
COT:
All shared what they were thankful for.

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All around da Yard!

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WARMUP: Short Mosey, MNCs, Cherry Pickers, Windmills, The MOTIVATOR, followed by a Wonky 10 more of SSHops. Some across the lot work with high knees, lunges, bear crawls, and toy soldiers.
THE THANG: mosey to back road light poles. 10 sec plank. Go pile to pole with 10 reps each of LBC’s, HR merkins, Flutters, Derkins. Repeat adding 10 more seconds of plank to start. Repeat with 30 second plank (chose the younguns to count and they counted alright 1 sec = 10 sec)
Finished with a 1 minute plank.
Mosey to entrance hill. Not BOMBS but CLIMBs (my 2022 one word)
Carolina Dry Docks
Lunges
Imperial Walkers
Merkins
Big Boys
Starting at 5 reps/up or down the hill/increase 5 reps every interval
Mosey to school wall for 3 minutes of wall sit and burpee popouts (1/2/5)
MARY: Nah, she wasn’t there.
ANNOUNCEMENTS: Christmas Party. etc…check slack for Cakeboss for Kenya posts- can’t miss em.
COT: Great COT, UHaul took us out

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Back Breaker

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WARMUP: helmet kept making fun of my warmup exercises so we stopped warming up since he poked the bear…So the pain started early
THE THANG: elevens with block swings and Bobby Hurleys, a couple of rounds of pull ups, dips, merkins, chest press with block, and upper row exercise with block (new name the “Kaiser”)
MARY: yeah we did a lot of painful ab stuff
ANNOUNCEMENTS: highway cleanup this weekend
COT: 1 Peter 5:7 cast your cares on him
Carry each other’s burdens and don’t be afraid to share yours with other men

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