Tag: Headspin

Track and Field

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WARMUP: At 50 yard line of NAFO football field…low slow squats, flutters, Carolina Dry Docks, Moroccan Nightclubs, Windmill
THE THANG: Mozy to goal line and 5 yard line. Pax were evenly split and faced each other in plank position starting on the sideline. Pax completed 4 plank jacks, 4 mountain climbers, 4 shoulder taps then moved 4 arm widths toward the opposite side of the field. Rinse and repeat until Pax reaches opposite sideline.
Once completed, Pax moved to the track for bear crawl 1/2 of curved portion of track followed by lunge walk remainder of curved portion. At straightaway, ran to the next curved portion for rinse and repeat of bear crawl and lunge walk. At the next straightaway, sprint to initial starting point.
Return to the field for rinse and repeat of 4s until Pax reached the opposite side of the field. Once completed, we started the rinse and repeat of the track lap but modified to full run after initial bear crawl/lunge due to time considerations.
After the lap, Pax moved to the goal line for run to the 50 yard line for 50 LBCs then back to goal line for 5 LBCs. Rinse and repeat descending distances for 40/4 SSH, 30/3 CDD, 20/2 windmill merkins, 10/1 burpees.
Back to COT.
MARY: No time
ANNOUNCEMENTS: upcoming CSAUPs + patch for completing the trifecta.
COT: Prayers for families, travel, marriages, heart health

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Need for speed

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WARMUP: the usual suspects, we added, Phelps to the usual Windmills, Pickers, low and slow squats, imperial walkers, hillbilly walkers. Plank with Peter parkers, Parker Peter’s
THE THANG: couple webs! Moseyed over to behind the theater where we did a Webb with reverse merkins with railings to support and monkey humpers on other side of lot. We did 5/10, 10/20, 15/30 and 20.

We then moseyed to back of big lot and ran suicides, all the way across in three trips,

bear crawled back to first light and then moseyed to Handels to use the chairs for a 2nd Webb, step ups and dirkins.
3/10, 6/20, 9/30, 15

We then moseyed to road heading to Red Ventures and did a light pole routine down the hill with 5 merkins at top and 5 squats working our way down at each light pole.

Moseyed back for Mary
MARY: called out a couple of newer pax to call exercises, everyone’s ready to take next step!
ANNOUNCEMENTS: newsletter
COT: kids, marriages and summer break

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An un”fort”unate series of events

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Warmup

SSH
Windmills
Imp walkers
Hillbilly walkers
Michael Phelps
Plank- yoga stretches
Merkins
Carolina dry docks

Sandbag carry to big hill, down trail. Hill is off on left side. Mode of transport was lunges and bear crawls alternating, everyone got to do all three..

Reverse bear crawl up hill

11s

burpees at top of hill
Sandbag toss at bottom

A few finished and most got to 9 tosses, Walker was king

Sandbag carry back and to amphitheater

Ab lab

Lazy Dora

Partner planks with sandbag on back for 60sec, after a minute I changed it to 30 seconds and then we ended up back at a minute- would do it differently next time but it was still fun
Other person or two depending on group size do the following exercises for 2 sets each…

American hammers
Flutters
Big boys

Rd 2 wall planks while holding coupons,

Calf raises
Monkey humpers

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Murphish

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WARMUP: SSH, mosey to print shop
THE THANG:
1st Station – Print shop
25 pull ups
25 squats
2nd Station – Academy & MAIN
25 merkins
25 squats
3rd station – Academt & Monroe White
25 merkins
25 squats
Repeat – most got 3 full loops
MARY:
ANNOUNCEMENTS: Him Camp
COT:

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Leg Day at the Varsity

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WARMUP:

COP for the following:
– SSH x 30
– IW x 15
– Windmills x 10
– Mtn Climbers x 20

Too much chatter so we moseyed to the hill…
THE THANG:

Quadzilla
Run to the bottom
10 Jumping Lunges
Nur to the top
10 Bombjacks
3 x

Mosey to the playground and grab a partner

Partner 1 – Peoples Chair
Partner 2 – Take a lap
Alternate
Rinse and repeat 3x

Leg Tabata
30 seconds of squats
10 seconds of Al Gore
30 seconds of squat to calf raise
10 seconds of Al Gore
30 seconds of jump squats

Back to partner work
Partner 1 – Big Boys
Partner 2 – take a lap
Alternate and rinse and repeat 3x

Back to Tabata

Back to Partner work
Partner 1 – Monkey Humpers
Partner 2 – Take a lap
Alternate and rinse and repeat 3x

Back to Tabata

Back to the bottom of the hill
Nur to the top

COT
ANNOUNCEMENTS:
– (4) upcoming CSAUPs
COT:

Attended my niece’s 5th grade graduation where (3) students conducted the commencement address. A consistent theme from them aligned with the schools mission:
– Personal accountability
– Attitude
– Work Ethic
YHC was impressed at their ability to deliver the speech and the values for which they espoused. It aligns with our mission and opportunity. Dont make life too complex. Ask a 5th grader whats important. Be prepared for more knowledge and wisdom than you might expect!

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Ranch Relays

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Let’s try this again… slack doesn’t like my backblasts and the first one I wrote for this was may more epic-er
WARMUP: lap around CoT parking lot and circle up for stuff including SSH until first PAX quit – 51 to be exact

THE THANG:
Ranch Relay
Split into 2 teams to compete against each other in relay race where each team member took a turn to complete about a 30 yard out and back with a 45lb plate. While not doing the out and back the rest of the PAX completed various core work including LBCs, flutters, shoulder taps, and Freddy mercuries.

First race – mode of transportation was overhead rifle carry

Second race – mode of transportation was right handed suitcase carry

Third race – mode of transportation was left handed suitcase carry

Fourth race – mode of transportation was overhead rifle carry

After each race PAX took a break from racing with 5 burpees OYO

Tie goes to the Q and thus my team was crowned the inaugural Ranch Relay champions

After relays, we moseyed to the car line loop near the entrance to the other school.

We did an accumulating ladder with laps around the pickup line loop except we scaled the retaining wall on each lap.

5 burpees
10 merkins
15 squats
20 LBCs
25 Overhead Claps
30 Lunges

MARY: ran back to COT

ANNOUNCEMENTS: newsletter

COT: yup

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The Work

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WARMUP: SSH, Windmills, MNC
THE THANG:
Mile on the track
10 Burpees
10 Squats
10 Merkins
10 Big Boys
Every 1/4 of a lap one of these exercises was done
x4 = 1 Mile

Then we went to the cinder block area and did
24 BLOCK SWINGS
10 BURPEES

20 BLOCK SWINGS
8 BURPEES

16 BLOCK SWINGS
6 BURPEES

14 BLOCK SWINGS
4 BURPEES

12 BLOCK SWINGS
2 BURPEES

10 BLOCK SWINGS
1 BURPEES

RUN OUT AND BACK TO THE CROSSWALK IN FRONT OF THE FOOTBALL STADIUM

3 ROUNDS
MARY: Box Cutters
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Cindies ar Varsity

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WARMUP: Some yogging and stretchy things to get loose.
THE THANG: Grab a cindy and move over to main parking lot. Using the parking line rows completed the following:
20 one hand on block merkins, change hands on each merkin. Then run 5 line suicide.
25 squats w/block then run 4 line suicide.
30 curls then 3 line suicide (lines 1,3,&5).
35 block OH presses then 2 line suicide (2&4).
10 man-makers then OH carry block to line 2.

We had an FNG so took a minute to hit the 5 core principles and mission of F3. Finished up with some Dora. 100 bombjacks, 200 plankjacks, 300 sealjacks. While P1 is doing exercises P2 is farmer carrying both blocks out 2 lines and returning. We got through about 75% of this before running out of time. Returned the blocks and closed out in COT. Great work by everyone including our FNG and visiting PAX. Thanks for the opportunity Harry Carry!

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Hard Core

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WARMUP: Disclaimed the group and we started to Mosey around the COT parking lot. While moseying we did some buttkickers, high knees, & karaoke. Made it to the 1/8 mile track area and circled up. Performed SSHx7inCadence, 1 burpee oyo, WindMillsx7inCadence, 2 burpees oyo, CherryPickersx7inCadence, 3 burpees oyo, HillbillyWalkersx7inCadence, 4 burpees oyo, & ImperialWalkersx7inCadence. Group was ready to roll.

THE THANG:
AB BOP:
100 – LBCs
90 – Flutters
80 – Freddy Ms
70 – American Hs
60 – Mountain Climbers
50 – Reverse Crunches
40 – BigBoySitups
30 – Straight Lower Leg Lifts
20 – V-Ups
1 minute plank

Starting at the top of the list PAX were asked to take a lap around the 1/8mile track after completing the 1st exercise. While running the lap PAX started with 1 burpee and then half way around completed 1 burpee. Burpee counts increased by 1 for every lap. 10 Exercises = 520 total reps, 10 laps = 110 total burpees. Add in the warmup mosey and we covered 1.5miles.

MARY: No time

ANNOUNCEMENTS: AMRAP for Autism, Mike Doty Memorial Run, 427 burpees on 4/27, Rock Hill 10yr Anniversary, Trash Pick Up o 4/27, Jaegar on 5/11.

COT: Show to know.

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