Tag: Last Call – LC

Low Mileage

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WARMUP: Jog the perimeter of the big lot with karaoke up and down a few rows (no KBs).
THE THANG: Back in the small lot for some Partner work:
P1: Overhead Press until P2 completes his work
P2: 10 Man Makers
Repeat
P1: Turkish Get Ups (I received correction here which was greatly appreciated)
P2. 20 KB Situps
Carry your KB at the postion of 1/2 way up a bicep curl over to the circle by the football stadium entrance.
Overhead carry the KB up to the top of the hill.
Bear Crawl down
Nur back up
Overhead carry the KB down back to the bottom.
Back to the big parking lot:
P1: Run up and back a row while…
P2: Bent over rows with both KBs

P1: 10 Burpees
P2: Upright Rows
Repeat
MARY: Yes
ANNOUNCEMENTS: Yes (Hi Bandcamp)
COT: For Sure

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Wicked Pissah Bootcamp

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WARMUP: MNC’s x 25, 5 “Clam Chowders “ (10 ct/IC), ChPick, 4CCs, Imp Squat-Walk, 3 CCs, Hill-Walk. 2CCs, Windmill, 1 CC
THE THANG: 7 laps around 3 Stations (finished 5 before time…), 25 reps all exercises, MOT changes each lap between stations, always slow Mosey from last to start. End each lap w/ SSH till 6

set timer & Music (VanHalen)

1: Shiko, Good-AMs, AirSquats, MOT= Nur
2: Step-ups, calf-raise (toes in/out (opposite Pax natural posture), side lunges, MOT=Toy Soldier
3: CDDs, shoulder claps, Mike Tyson’s, MOT=Carioca (R/L)
4: plank (25sec), Side-Rt, Side-Lt, MOT=full Mosey
5: Alt Bulg. Split Squats, Monkey-Humpers, Alt RDLs, MOT=mosey w/ butt-kickers

Mary: John Hancock’s, Pax Choice

ANNOUNCEMENTS: Alcatraz Aniversary, Iron Pax, Fort 12th, Bethel, read newsletter…
COT: Patience & effective communication w/ M’s

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S2S meets the coach’s box

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WARMUP: rucks up
THE THANG: ruck towards FMHS, approximately 0.75 miles, the night before I had talked to Badlands to meet with the coach’s box crew at the hill by the football stadium so we can share our gear.
Quick warmup led by Badlands: circled up for SSH, WM, IW, MNC, LSS all IC. We brought 3 sandbags and 6 rucks to the party so we utilized them in a mini-DORA. Instructions were a little mixed up at the beginning because we ended up with 5 groups of 3 PAX… bottom of the hill: 50 burpees – while 2 of the PAX did overhead rifle carry up the hill with sandbag/ruck 100 squats – while 2 of the PAX did farmers carry up the hill with sandbag/ruck 150 merkins – while 2 of the PAX did bear hug carry up the hill with sandbag/ruck, for the final movement we split into 3 groups of 5 PAX and rotated throwing the sandbag up and down the hill

Time to head back to COT, another 0.75 miles to go.
MARY: broga and stretches.
ANNOUNCEMENTS: Manion hero Ruck on 9/14.
COT: stays in cot

Tinsel out…

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Cha-Ching’s Legacy

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So, https://f3thefort.com/2020/01/17/black-diamond-at-the-one-word-convergence/, because they guy would lay ridiculous beatdowns. And there’s just no need to reinvent the wheel. It’s already round and works really well (that’s also my Naked Man Moleskin). Plus that’s part of why we write the backblasts!
WARMUP: Yes, did that. Cha Ching didn’t, and I needed more warm-up. If you can’t do it, don’t Q it! FTC showed up late; so, he missed it.

THE THANG:
Cha Ching warmup:
EMOM
min 1 – 20 burpees (this was hard, counted them in cadence)
min 2 – 30 jumping lunges
min 3 – 40 penguins
min 4 – 50 carolina dry docks
min 5 – 60 side straddle hops

then we mosey a bit
did some peruvian mountain climbers and bulgarian split squats on a bench
mosey some more
bear crawl a bit

That’s when we hit the Jack Webb:
1 Mack Tar Jai
4 Jump Squats
got to 7/28, then moseyed to pull up bars

Hung on the bars for a while
Did some knee ups
Did some super slow pull ups

Got close to COT and finished the Jack Webb set

Then we had 6 minutes left, so we did the Cha Ching EMOM “warm up” sequence again. It was rough

MARY: Last Call called flutters in cadence for the first time.

ANNOUNCEMENTS: https://mailchi.mp/02213eb80972/lorrorq9g6-13583069

COT: Was held

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Hive 9th Birthday

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We gathered strong for a kettlebell celebration
WARMUP: Happy Hour led
THE THANG:
Airborne had 10 minutes of EMOM
ran a lap
Band Camp had 10 minutes of EMOM (Free Smells splashed a little root beer cause he’s 19)
ran a lap
BOB had 10 minutes of EMOM
MARY: Airborne close with his hip extravaganza
ANNOUNCEMENTS: Grateful Longshanks kicked this AO off 9 years ago. Missed Uhaul being there, but otherwise we had all the former site Qs present
COT: Was held
Coffeeteria with Popppins leading afterwards.

Thanks Happy Hour for the push to celebrate!

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Leading the Way

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Weather was fantastic at 59 degrees and YHC was excited for my VQ at Soul to Sole.

Based on a recommendation from Maximus, YHC read the Comfort Crisis and became a follower of Michael Easter who is big believer in the power of rucking. Since that time, I was gifted a ruck and have included this in my workouts more frequently yet my only Q to date was a solo workout at Dawn Patrol.

I have been thinking about the 5 Cs of leadership from Q Source recently. Q Source resonates with me on so many levels at home, work and in our community and the 5 Cs serve as the standard for Leading Right. I decided to standardize the definitions of these with the Pax as part of the workout.

The Thang

3ish miles of rucking and shuffling

5 stops along with the way with these 6 exercises:

Bent over rows x 10
Merkins x 10
Overhead Press x 10
Curls x 10
Squats x 10
Lunges x 10

At each stop, we discussed one of the 5 Cs:

Candor
Commitment
Consistency
Contentment
Courage

The fellowship, weather and beat down serve to standardize the day. My prayer is that we can begin to optimize the day.

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The Toddler Carry

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WARMUP: windmill, imperial walkers, low slow squats, SSH
THE THANG: 11s with squats and overhead press. 3(ish) “catch me if you can” laps around the parking lot with 3 Burpees for the chaser
MARY: 1 minute push up challenge (try to do one pushup over the period of one minute in continuous motion)
ANNOUNCEMENTS: tortoise and the hare this weekend, Golf fundraiser in October

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The Toddler Carry

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WARMUP: windmill, imperial walkers, low slow squats, SSH
THE THANG: 11s with squats and overhead press. 3(ish) “catch me if you can” laps around the parking lot with 3 Burpees for the chaser
MARY: 1 minute push up challenge (try to do one pushup over the period of one minute in continuous motion)
ANNOUNCEMENTS: tortoise and the hare this weekend, Golf fundraiser in October

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Awkward Weight At The SInk

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WARMUP: Jog around the parking lot followed by a few exercises.
THE THANG:
1min of each of the following:
Ground to overhead
Over the shoulder toss

SLOW asymmetrical farmers carry. With sand bag in one hand, we’ll walk slowly, together, around the parking lot loop switching hands as needed.

Partner up for a round of “catch me if you can” around the large drop-off loop:
Partner 1: Take both sand bags and walk/shuffle until Partner 2 catches you.
Partner 2: 3 burpees then catch Partner 1
Alternate until you complete the loop.

Perfect Merkins (slick): I followed the correction of the PAX and completed this in an 8ct cadence. We did 20…lovely.

3-Tier Suicides: Roughly 40yds and back, 60yds and back then 75yds and back. Every time you return, complete 10 Bent Over Rows

2-Tier Suicides: Like above, this time only 60yds and 75yds. Complete (10) 4ct Flutters upon your return each time.

Sand Bag carry (standard carry position) around the large loop with stops at the corners for:
1st Corner: 10 Dead Lifts
2nd Corner: 10 Hammer Curl into Overhead Press
3rd Corner: 15 Squats
4th Corner: Chest Press

MARY:
ANNOUNCEMENTS:
COT:

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