Tag: Hominy

Iron Mike made me late

Leave a comment

WARMUP: When you stay up late to watch Tyson, you sleep too long and then the site Q takes over. When you hear others stayed up to watch as well, you don’t have any excuses.

Thanks to JCruise for stepping in to get things started!

Disclaimer was given and we did a few warmup exercises before we got going: windmills, low slow squat, merkins, and cherry pickers.
THE THANG: Pearls on a string with a tour of campus. Started with 10 and then added 20 to the 10, and so on at each stop.
1. 10 bomb jacks
2. 20 Diamond merkins
3. 30 hammers (single count)
4. 40 squats
5. 50 flutters (double count)
6. 60 calf raises (3 different ways)

The tour took us to one entrance, then down a trail path, couple light poles, and all over. It was great and fun conversation.
MARY: quick round the horn call out of exercises
ANNOUNCEMENTS: got it
COT: CSPAN style!

TClap |
0

Brick laying at the yard

Leave a comment

WARMUP: ssh, imp walkers, windmills, Peter Parker’s and shoulder taps, all in cadence
THE THANG: 2 workout stations were set up at opposite ends of the school parking lot. Each had a list of exercises/rep counts eg 40 flutters. In the middle was a basketball goal and the middle school walking track. Pax would proceed to one station and do the first listed exercise. They would return to the middle and shoot a shot. If it goes in, just run a lap and proceed to station 2 to do the first exercise there. If the shot misses, 10 derkins, then run a lap and proceed to station two. Repeat this until time.

We quit a little early and played a game of knockout – we’re bad at basketball
MARY: we went around the circle, but there were 2 set of burpees called, so Mary got a little out of control, and then the dog licked someone’s butt

We checked all the boxes today
ANNOUNCEMENTS: y
COT: y

TClap |
0

Hybrid Theory

Leave a comment

WARMUP:
Run lap.
Side Straddle Hop
Windmill
American Hammer
Plank, remain in plank put right & then left arm in the air

THE THANG:
Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear crawl.

List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
20 Big Boys
20 Merkins
20 Low Slow Squats
30 second plank
30 Bench Dips
30 Calf Raise on the Curve
Choose your own exercise for the rest of the workout.
MARY:
ANNOUNCEMENTS:
– Hominy announced that he will be taking over the Site Q for <#C03GHN4R98U> beginning on Saturday, December 7th, 2024.
– Come to Thanksgiving convergence.
– Read your newsletter for more announcements.
COT:
Let’s go out and make an impact on others this week!

TClap |
0

Men don’t ask for (or follow) directions…

Leave a comment

WARMUP:
We did it.

THE THANG:
Mosey over to cinderblocks

Dora:
– 50 overhead presses
– 100 curls
– 150 flutters with press

10s (for 10 years of F3)
– Manmakers and Merkins

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

TClap |
0

Bit Down Monday

Leave a comment

WARMUP: Mosey, Smurf Jacks, Imperial squat walkers, Windmill, Angle Grinder
THE THANG:
Step one:
2 rounds of:
30 Flutter Kicks
30 American Hummer
30 LBC
30 Freddie Mercury
Step2:
2 rounds of:
20 Dips
20 – Mike Tyson‘s
20 – CDD
20 – Angle Grinder
Step3:
3 rounds of:
30 step up – (SL)
30 – Squats
30 – Smurf Jacks
30 – lunges
MARY: none
ANNOUNCEMENTS:
COT:

TClap |
0

Snatch jokes for days

Leave a comment

Lots of jokes. small ball jokes. snatch jokes. runner jokes.

WARMUP: carry the bells to the top of the steep hill near entrance. SSH, Windmills, Produce Pickers all in cadence

THE THANG:
3 sets of a 9 round tabata (40 seconds on 20 seconds off) with an active recovery between each set

9 rounds:
Thrusters
Bent Over Rows
Swings
Halos
American Hammers
Chest Press
Snatch
OH Tricep extension
Goblet Squat

(third round I swapped a few exercises out so ended up with some deadlifts, curls, skull crushers, LBCs mixed in).

Active recovery included mosey up and down steep hill a couple times between sets 1 and 2, bear crawling down steep hill between sets 2 and 3, and an all you got sprint up the steep hill after set 3.

MARY: carry bells back to COT and in cadence flutter press, box cutters, more flutter press, and LBCs

ANNOUNCEMENTS: bourbon fundraiser tonight, Christmas party signups, Thanksgiving convergence, etc = read newsletter

COT: yup – No OYO – a lot of good dudes that can help each other through hard times here so be vulnerable with each other.

TClap |
0

Richard Simmons

Leave a comment

WARMUP: imperial walker, LBC, squat, travolta, hillbilly walker, plank stuff, stationary toy soldier, dying cockroach, SSH

THE THANG:
12 stations: curls, goblet squats, BB sits w/ bell up, swing, clean and press L/R, around the world, figure 8, russian twist, flutter w/ bell high, OH pre L/R, bentover row L/R, 2 hand OH press/2 hand clean press
alternation transit between station:
w bell … bear crawl, bell OH, lunge
run around lights, about 150 yards after every station

MARY: windmill x 10

ANNOUNCEMENTS: yes

COT: yes

Appreciate the opportunity to lead the youngsters

Looks like we made it,

Barry Manilow

TClap |
0

Accumulating ladder

Leave a comment

WARMUP: mountains climbers, Moroccan nightclubs, mozy to the base of the hill and back
THE THANG: Accumulating ladder with 15 exercises. Complete one rep of the first exercise, then two of the second plus one of the first, followed by three of the third, two of the second, etc. Reps added up with 15 total rounds. Exercises from 1-15 were halos, lunges, side bends, cleans, curls, triceps, kb merkins, figure 8s, deadlifts, goblet squats, rows, cleans with a press, snatches, swings, flutters with a press.
MARY: included
ANNOUNCEMENTS: Bourbon tasting
COT: Family, friends and coworkers

TClap |
0

Cherry poppin Q with some corners & such

Leave a comment

WARMUP: side straddle hops, merkins, cherry pickers, moroccan night clubs
THE THANG: mosey to lower field for some 4 corners. each corner 10 bomb jacks, 20 merkins, 30 CDDs, 40 squats, 50 flutters with MOT between corners mosey & bear crawls. 2nd half mosey to basketball courts for rounds of sprints with reverse of first half (10 flutters, 20 squats, 30 CDDs, 40 merkins.
MARY: heel grabs, cockroaches, LBCs, 6 count burpees (aka a normal burpee?)
ANNOUNCEMENTS: BBQ & bourbon. Everyone donate to give the Bethel men some ham and show up Thursday. Sign up for Christmas party Dec 21.
COT: Thanks for all the feedback and the solid showing at my VQ! Won’t be the last.

TClap |
0

Bushwood

Leave a comment

Bushwood

WARMUP: streches, yoga, and Merkins, moroccan nightclub, side, straddle hop

THE THANG:
<@U063F72E8M9> was on Q, working hard on F3 motto, called on people during workouts to say motto out loud.

<@U061P7HUFRR> let out a big “sigh”about his turn to push the tire :wheel: up the hill.

<@U07LMG5PDQU> was the first to step up and take on the tire :wheel: push with a Merkin up the hill. (Nice job)

<@U038GMXLKFC> showed everyone how to take on the BIG boy tire! Crushed the workout! (Proud of you)

<@U05K5D10AG6> stepped up and assisted with keep people in motion during Big boy tire roll. ( Thanks! )

MARY:
ANNOUNCEMENTS: read slack

COT: Tiller lead us out with prayer, family, friends and people of WNC

TClap |
0