Tag: Hominy

Flag Handoff: New Coach at the Box

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Warmup: Merkins. Big Boys. Cherry Pickers. Planks.

Mosey to cinder blocks.

One lap carrying a cinder block on each shoulder. (This was rough!)

Put down cinder blocks. One lap running.

1. Jump Squats with Cinder Block. Oyo
2. Cinder Block Press (On your Back). Cadence.
3. Cinder Block Swings. Oyo.
4. Cinder Block Curls. Cadence.
5. Burpees. Oyo.
6. Skull Crushers. Cadence

Dora. 100 Merkins. 200 Squats. 250 LBC. 250 Calf Raises.
The partner farmer carries two cinder blocks to the light pole and back.

3rd F Topic: Faith in Marriage: How do we apply our faith in our marriages?

Scripture Reference: Ephesians 5:22-33.

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Frying pan Substi-Q

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WARMUP: nope… Just heavy stuff
THE THANG: misery involving kettle bells, and sandbags of varying sizes
MARY: ain’t got no time for that
ANNOUNCEMENTS: read newsletter
COT: held mostly in relation to the second half… Which was a talk on when to be a nice guy and when to be a good man.

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What to do on a bench or with a wall???

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WARMUP: The regular exercises, all in cadence

THE THANG: Various exercises using a bench and a wall, completed various rep counts, some in cadence and some oyo.

Bench Work:
Bulgarian Split Squats
Taint Touch Squats
Step Ups
Derkins
Gerkins
Dips
Hip Thrusters
Calf Raises

Wall Work:
Feet tar Jai ( hands and feet on ground, place one foot at a time on the wall, you get the idea )
Mac tar Jai on the wall ( switch the position stated above )
Shoulder Taps with feet on wall
Mountain Climbers with feet on wall
Wall Sit with burpee timer
Wall Sit with calf raise timer

ABS/Core:
LBCs
Flutters
Straight Lower Leg Lifts
SuperMan Poses

MARY: NONE

ANNOUNCEMENTS: READ YOUR NEWSLETTER

COT: STK

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Bad ideas proliferated

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WARMUP: yes
THE THANG: stupid:

Barbarian Clean and Press 5 reps for 8 rounds
Farmers Carry between rounds

50 Swings
40 Goblet Squats
30 Merkins
20 Jumps Squats
10 Man makers

2 Single Arm Swings
2 Snatch with a press
2 Single leg dead lift

1 cluster each side
(did it twice in the time remaining)

ANNOUNCEMENTS: lots read the newsletter
https://mailchi.mp/3f48993712a2/lorrorq9g6-13584487

COT: was held

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T A R H Y E D

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We warmed up with a few stretches here and there and moseyed to the back lot where we met up with light poles. Broke into three groups to tackle the course and

Each pole had a letter composed of the site THEYARD, but the letters were scrambled to ensure misery and extended running between poles. Most of us got two rounds under each pole.

T
Donkey Kicks
Merkins

A
Squats
Lunges

R
Box cutters
Burpees

H
SSH
Burpees

Y
Man climbers
Grave diggers

E
LBCs
Dying Cockroaches

D
Bobby Hurleys
Hello Dollys

We had a great COT with announcements and genuine prayers and praises. Prayers for Tater’s M!

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Non-Alcoholic Drinking Game F3 Workout

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Soundtrack: Amazon Music Playlist (curated by Amazon Music) “REDISCOVER THE ‘80S: College Rock

WARMUP:
– Mosey a lap
– Mountain Climbers
– Big Boy Sit-ups
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– LBC

FLIP CUP DORA: 80-160-240 Dora. Run down to the table, and try to flip the cup upside down. One attempt only. If you do it successfully, then you get to take 10 off of your required number of reps for the current exercise.
– 80 Merkin
– 160 Squat
– 240 LBC

RED OR BLACK: Do an exercise, and then bear crawl to the table. Declare red or black. Flip a card. If you get it wrong, you do a burpee. If you get it right, carry on. Nur back to the starting line and repeat with the next exercise.

– 30 Big Boys
– 15 Merkins
– 30 Low Slow Squats
– 30 Bicycles

WATER PONG: Split into two teams. Do two exercises, then run to the table. Take one shot. Run back. Repeat with the next set of exercises. When the game is won, the losing team does six burpees. The winning team only has to do the amount of burpees of the cups that are left on their side. No bringsies backsies. No bouncing allowed. No rebuttal.
– 20 Carolina Dry Docks 30 second plank
– 30 Calf Raise 20 Flutters (count on the left leg)
– 10 Mike Tysons 30 LBC
– 30 Squats 20 American Hammer

Concluded with MARY.

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Honoring the OGs-13 years of The Dort

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WARMUP: mosey to front of FMMS. All exercises done IC, 13 reps. SSH, squats, Mtn. Climbers, MCs
THE THANG: head to the bottom of the entry hill & grab a coupon. 20 curls, run up and back, 20 tri extensions, up & back, 20 squats, up & back. Rinse & Repeat. Head to the wall for wall sits & Flying Squirrels. To the court for an old school Dora with Merkins, Squats, LBCs. Last stop: grassy area for some Jack Webb. Solid group that included all 3 of Headspin’s sons. Enjoyed leading these men in the Gloom
MARY: no time
ANNOUNCEMENTS: FM Care Ctr., upcoming Convergence, read newsletter
COT: prayers for Badland’s biopsy & Double D’s family.
Signed,
Short Sale

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4 corner of unity

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WARMUP:
SSH
Windmill
Hill Billy Walker

THE THANG:
Run to 20, nur to 10 – 1 merkin
Run to 30, nur to 20 – 2 merkin
Until 100 yard
Then lunge walk to 10, 1 squat
lunge walk to 20, 2 squat
To 100 yard line

Then 4 corners
– 15 burpees
– 15 flutter kicks
– 15 big boys
– 15 Carolina dry docks
3 rounds

MARY:

Mary
– LBC
– American hammer
– 5 seal burpees

ANNOUNCEMENTS:
See newsletter

COT: talk on unity

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Remember 9/11 – Honor The Sacrifice

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WARMUP: No.
THE THANG:
Grab your sandbag, shoulder it and run 5 laps around the perimeter of the parking lot, totaling an estimated 2,001m.

Start at the parking lot “goal line”:
Pick up your sandbag, run 20yds, 24 Overhead Presses, run back
Pick up your sandbag, run 40yds, 24 Bent Over Rows, run back and drop your sand bag.
Pick up your sandbag, run 60yds, 24 Curls, run back and drop your sand bag.
Pick up your sandbag, run 80yds, 24 Chest Presses, run back and drop your sand bag.
Pick up your sandbag, run 100yds, 24 Squats, run back and drop your sand bag.

100yd sand bag toss and overhead carry back
50yd sand bag lift, twist, toss, rotate and repeat.

24 Flutter Kicks with press
24 Simbas but I had to call it at 12, eventually.

9 Man Makers

MARY: See above.
ANNOUNCEMENTS: I love you men.
COT: Yes.

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