Tag: Kaiser

Keep it simple

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WARMUP: running, stretching, etc
THE THANG: pull ups, merkins, curls, dips, running, swings, overhead press, squats
MARY: ab work
ANNOUNCEMENTS: thanksgiving convergence
COT: keep it simple – Ecclesiastes Chp 7

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SL Challenge Friendly

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WARMUP: Mosey to the track. Did 10 bomb jacks while we waited for the gate to open.

Moseyed to the goaline and did a 100yrd bearcrawl. Jogged back to the start.

5 windmills IC

THE THANG:
Simple workout design for miles and merkins.

1 lap
10 Merkins
10 Werkins
10 LBCs
10 HR Merkins

2 Laps

20 Reps of all the exercises

3 Laps

30 Reps of all the exercises

4 Laps

40 Reps of all the Exercises

Back to 1

I also used a whistle that when blown meant 5 bomb jacks.

Solid effort by everyone as we all got plenty of miles and merkins.

Thanks to all who came out!

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Is it Cold or Hot?

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WARMUP: seal jacks, side straddle hops, windmills, Michael Phelps, overhead claps
THE THANG: bear crawl as mode of transportation around parking lot dragging hardware, hit up spots to stop and do overhead presses, swings, curls, chest press, rows, squats. Stopped and did some dips and irkins, round two with partner dora style involved running and same set of exercises
MARY: flutters, v ups, LBCs, American hammers
ANNOUNCEMENTS: golf tournament coming up, thanksgiving convergence
COT: discussion about legacy and the need to pour into generation Z, thanks to BOB for sharing a testimony about his daughters anxiety and recovery, prayers for battle bot work opportunities

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Keeping it together

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WARMUP: stretches, windmills, toy soldiers, side straddle hops, karaoke
THE THANG: most to the track area, series of partner repetition exercises with the bench and running. Merkins, derkins, irkins, step ups, dips. Moved over to front of school and inchworm bear crawls, Indian run to COT
MARY: flutters, straight up had this v up type exercise that consisted of one leg up at a time, LBCs, big boy sit ups, and other Misc stuff
ANNOUNCEMENTS: see newsletter
COT: praise for straight ups boys in their weekend competition, pray for shower curtains shoulder surgery, *** remember that when you are going through hard times to not stay isolated, reach out to your brothers for support – we are stubborn as me and try to carry the torch on our own and it takes us out. Ecclesiastes 4:9 – two are better than one

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Gettin’ Cindy Wit It (nah nah nah nah nah nah)

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Disclaimed and started to mosey when more cars were pulling in so stayed close to CoT while everyone got parked…

WARMUP: Jog around CoT lot and circle up near stop sign near ROTC building

Goofballs, broga doggy stuff, merkins, mountain climbers, OH claps, windmills (IC)

THE THANG:
5 pullups, 10 merkins, 15 squats – SSH for the 6. Run down hill to lower stop sign and back to pullup bars

repeat x 5 rounds

Grab a block and circle up in street near ROTC building –
10 swings, 10 curls, 10 OH presses, 10 bent over rows (IC) then bear crawl to stop sign near CoT and jog back. high knees for the 6

repeat x 3 rounds

rifle carry block down hill to stop sign – murder bunny back to ROTC building

MARY: about 6 flutters

ANNOUNCEMENTS: lots of fundraisers. Time of giving – find something important to you and make an impact

COT: job searches and families

Thanks for opportunity Kaiser

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Halloween Hootenanny

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WARMUP:
• Side Straddle Hops – 20
• Windmills- 10
• Imp Walkers – 10
• Merkins – 10 double
• Mtn Climbers – 10 double

THE THANG:
Indian Run through parking lot to the Covered breezeway: person in rear sprints up front:
• 5 clap jump burpees (Belchers?)
• Squat in a row, Each person does 2 burpees all the way down the line.
• 20 Step-ups OYO
• Dying Cockroaches – 10 double
• LBCs – 10 double
Mosey to the wall:
• Balls to the wall with counts
• Wall Sits – Arms out– Hold for 10 count
• Recite the F3 Mission
• Recite the F3 Credo
Mosey to Cafeteria tables:
Partner work with one person running to the 3rd lamp post while the other did the following. Then switch.
• Dips
• Derkins
• taint crushers (butt touch squats)
• incline merkins
• Carolina Dry dock till the 6 came in
Mosey to pull-up bars:
One partner runs the bottom of the parking lot hill and does 3 burpees while their partner does pull-ups AMRAP. Switch off 2X.
Mosey to the bottom parking lot:
• One partner runs the length of the parking lot and back while the other does merkins, LBCs, American hammers AMRAP. Switch off for each exercise.
• Flutters till the 6 came in.
• Overhead claps- 2 count 30X
Mosey back to the flag

MARY:
• Low slow squats
• Peter Parkers
• J-Los
• Indian Run around the parking lot

ANNOUNCEMENTS: Lots of 2nd F happenings. Read your news letter.

COT: Prayers for mental heath, People in need around the world, Family, and the kids that are trick or treating tonight.

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It’s About Time!

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YHC tried to Q in September and missed the opportunity due to concentrica demands. Last week, DR. This week, finally!

It is Chad season, so we put in some step ups after a coupon ruck, followed by Farmer Carries vanity muscle work.

Step Up Work:
30 minute EMOM (:40 work/:20 rest)

Vanity Work:
1 Pax Farmer Carry out/back with Jerry Cans
Rest of Pax do one movement, rotate, repeat
OH Press
Bent Over Rows
Ruck Curls
OH Hold
Ruck Swings

Stretch it out.

Moleskine:

Kaiser mentioned life is in seasons – which is very true. To be able to realize the seasonal transition is another level of awareness. My prayer is that God will reveal those seasons and the changes to us so we can better lead our families.

Announcements:

Dam2Dam fundraising season is in full effect. Check out your newsletter or hit up Boss Hogg to learn more.

COT:

Praise/prayers for Divac’s second child in his wife’s womb – coming May 2023.
Other prayers meant for COT.

Thanks, Divac, for persisting for my Q – appreciate you.

Punch List out.

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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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Tropical Storm Warning (w/Burpees)

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Warmup:

Run to the brand new pavilion.

100 SSH IC (Yes it was 100 that is not a typo)
15 MNC IC

The Thang:

Modified Laredo
12 Merkins IC
12 Squats IC
12 Lunges IC
400 m run
2 rounds

EMOM Series

5 minutes EMOM
10 Merkins (later upped to 12 and then 15)
20 LBCS (later upped to 25)
10 Hello Dollys (later upped to 12 and then 15)
.12 recovery run

5 Minutes EMOM (this one was harder than it looked)
10 HR
10 BBS
10 4-Ct Flutter Kicks
.12 Recovery Run

4 minutes (because of time) EMOM
10 Peter Parker (later upped to 12 and then 15)
10 Mountain Climbers (later upped to 12 and then 15)
10 Plank Jacks (later upped to 12 and then 15)

Recovery Run back to COT

7 Minutes EMOM
8 Burpees..then upped to 10…then upped to 12 then upped to max out. I got 21 in for the last minute as IAN finally made his long-awaited appearance

COT:
Thank you to all the PAX who posted this morning. It’s always appreciated when people come out to the Stockade/Chupacabra and especially on a day where we have some significant weather coming. Always humbled and honored when anyone shows up to one of my workouts.

During COT we offered up Prayers for healing, and guidance and praises for the support and brotherhood of F3.

Until next time!

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