Tag: Kaiser

FITS is on fire to trigger the alarm!

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WARMUP: Goal 1, get moving. Check. Goal 2, listen to feedback, then action. Check.

Started with short mosey to front of school to distance us from the sweet sounds of the school fire alarm which was the indicator FITS was in the house (or that the mother of all Clemsons had been dropped by Slash).

We did a big tour of the school stopping to do 2-3 exercises at each stop where the warmup turned into “the Thang”.  He was the warmup portion: windmills, low slow squat, cherry pickers, imperial walkers, merkins, down dogs, honeymooner, lunges, CDD.
THE THANG: Making our way to the back of the school, we stopped at the picnic table benches when HarryCarrey said “look benches”. #ListenAction

The benches offered us a stop for dips and Bulgarian squats. Not wanting to stay in one place, we vacated to the pull up bars where we did pull-ups, 30 second hang, knee to chest lifts from the bar. Next stop was in front of the elementary school at the bottom of the hill. 6 count burpees and jump squats.

Next stop, back of the school for more benches and Astro turf. More dips, CDD, team sit-ups, and laughter ensued single file leg lift throw downs. Good for those still on the turf, not so good for those that ran out of turf.

Next stop, almost off school grounds in the way back for: diamond merkins and BandCamp favorite, calf raises. And more low slow squats.

As we made our way back to COT, we paid homage to Al Gore and shoulder taps. Back up the hill when HarryCarry said “what about derkins” where stopped at the top for derkins, but not the kind HC wanted. #ListenAction. Partner up for 20 derkins where partner 1 planked and partner 2 put feet on partner one to perform derkins – swap after 20. Stopped at pull up bars for more pull ups and leg lifts before COT.
MARY: Circle up for rotating Mary before 0600.

Message: always with listening, there’s an action to be taken. Not everyone has to like the action or the decision to not take an action, but that’s leading. Indecisiveness leads to lack of trust and fear of failure. Failing faster leads to growth, practice, and learning to prepare better.
ANNOUNCEMENTS: newsletter, new 3rdF AO post the Wild at heart series.
COT:

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Upward pussy

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WARMUP: not much
THE THANG: partner work: partner pushes across field, three trips back and forth with Kraken Burpees on either side, 3, 2, 1 was the count.

Next we busted out cindies and did a Dora with:

50 manmakers
100 goblet squats
150 flutter presses
100 curls
50 tricep extensions

First partner does exercise other partner runs lap around field.
After each set one partner has to murder bunny across field, then back after set, so on and so forth
MARY: American hammers, Heels to heaven, Freddy Merks and hello dollys
ANNOUNCEMENTS: Misogi Saturday, wild at heart starting on Wednesdays, bethel mens shelter mentorship program looking for men to step up!
COT: prayers for marriages and happy birthday Flounder! 77 and counting!

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Handstands, burpees, and bear crawls oh my!

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WARMUP:
Mozy to the wall
SSH
Low Slow Squat
CDD and chill

THE THANG:
Balls to the wall
It was at this point Sasquatch joined us
10 handstand pushups OYO
People’s chair
10 wall squats
Balls to the wall
10 handstand pushups OYO
20 burpees

mozy to roundabout
bear crawl around roundabout
20 burpees – to control the amount of chatter. There are people sleeping in those apartments ya know.
A2G (deep squat) for the 6

mozy to second roundabout
bear crawl around roundabout. Turns out this one is bigger. Who knew?
Olaf joined the group
20 more burpees to keep em quiet
Plank for the 6

mozy back to first roundabout
crab walk around
Plank for the 6

Mozy back to Red Bowl
3 corners, 10 reps each:
1) Big Boys and 2count Flutters
2) Burpees!!
3) Jump Squats and Bomb Jacks
The pattern was 1, 2, 3, 2, 1, 2, 3, 2, etc.
Funhouse joined us somewhere in here

MARY:
Flutters, Peter Parkers, and LBCs

ANNOUNCEMENTS:
Men’s shelter next week – Battle Bot
Blood Drive – 3D
Cannoli run
New 3rd F on Wednesdays – Kaiser
4/20 Partake – Battle Bot
Download “In Love While Parenting” App. It’s free – Olaf

COT:

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Blocks of Pain

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WARMUP: Mossie, side straddle, cherry pickers, windmill and merkins
THE THANG: max reps with cinder blocks while your partner runs, 3 sets of each exercise Curls, Shoulder press, bench press, upright row.

Then finished on the pullup bars, 10 knee ups or toes to the bar and then run a lap.
MARY: No Mary- out of time
ANNOUNCEMENTS: read knews letter
COT: Prayer by LD

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Head Fake: actually working out!

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WARMUP:
5 Burpees
Mosey
Toy Soldiers
Mosey
Hillbilly Walkers
Mosey
Imperial Walkers
Mosey
THE THANG:
4 corners around NAFO
10 Merkins
20 Plank Jacks
30 Sumo Squats
Partner goes one way
Other goes opposite
When meet do 5 Burpees together then keep going

MARY: don’t know her
ANNOUNCEMENTS:
Matthew 16:15
COT:
Take your vitamins and say your prayers

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46th Birthday celebration with plenty of sandbags

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WARMUP:
300 yd mossy without ruck
Moroccan night clubs, windmill, low slow squats, SSH
THE THANG:
Pick a sandbag and perform the following:
The idea was to get 46 reps of each exercise so I broke it down into 3 cycles, 15+15+16 with a 300yd lap with ruck and sandbag after each cycle has been completed. Use you sandbag for all exercises, ruck on at all times except for last exercise:
Sandbag toss
High pulls
Curls
Squat
Over the shoulder toss
Bend over rows
Chest press (no ruck)

As planned it took about 50 minutes to complete all 3 cycles
MARY: 10 minutes of broga
ANNOUNCEMENTS: the Manion is coming, Chupacabra is coming out of hibernation, AMRAP for autism is coming in April
COT: stays at COT

It was great to start my birthday with such a fine group of PAX; Jäeger beer to take home for each attendee.

Tinsel OUT

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Headspin Testimony

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WARMUP: plank, upward dog, downward dog, peter parker, plank jacks, merkins, mountain climbers – while Headspin gave his testimony.

THE THANG:
5 rounds: 5 kraken burpees, 20 big boys, 50yd partner push (switch)

Big Bang – Circle up on 25 yard line in plank. Q calls out an exercise and a number. Pax run to any edge and complete the exercise, then run back to the center and plank for the 6. – while Headspin gave his testimony.
10 Merkins
20 lunges
30 American Hammers
20 bobby Hurley’s
10 burpees
Run a lap
10 bomb jacks

MARY: Elbow to knee Bicycle, J-Lows – while Headspin gave his testimony.

ANNOUNCEMENTS: The Rooster, Bethel Men’s shelter, The Jaeger

COT: Prayers for Ruby’s wife’s family and the loss of an uncle, prayers for Rainmaker to find a job (or start a business), praise for a 3rd grader coming home from the hospital, Praise for Kaiser and his wife’s prayer life, praise for cousin Eddie buying a new house.

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Valentine’s Day at Currahee

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WARMUP:
– LSS
– Windmills
– Cherry Pickers
– Merkins
– Plank
– Down Dog
– Up Dog
THE THANG:

Utilized the outer drive/loop around the school (.55 mi).

Lap 1 – Three pain stations during the lap.
Station 1 (Large South parking lot):
– 20 high pulls
– 25 ruck curls
– 20 ruck swings
– 25 ruck rows
Station 2 (East drive by Gold Hill Rd)
– 25 squats (ruck on)
– 25 flutter press
– 15 ruck ground to overhead
– 20 tricep extension
Station 3 (NE lot by baseball field)
– 15 merkin (ruck on)
– 20 mountain climbers (ruck on)

Lap 2 – No pain stations
– alternate overhead and front carry (no straps)

Rinse and repeat

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