Tag: Last Call – LC

First time for everything

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Missed the Q … nice …

Bonsai took it… nice …

They ran to Walmart … some rucked to wherever … nice …

COT: We have guys with kids that are struggling. Real stuff. We are blessed to be able to get together and bring these things to light, knowing we have other men to lift us all up. And we pray for our children that they would seek the Lord’s will for their lives and they can find the peace of Christ in difficult times.

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Mambo number 9

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WARMUP:
SSH
Imp Walkers
Moroccan nightclubs
Michael Phelps
Squats
Merkins
Broga

THE THANG:
Ladder interval up downs

Merkins and Squats
MOT Bear Crawk

LBC Jump Squats
MOT Lunges

Dora with shared bag

Merkins
Big boys
Imp Walkers

Carolina Dry Docks
Dips
LBC

50
100
150

Mosey w bag back to COT

MARY:
Stretching

ANNOUNCEMENTS:
Pizza

COT:
Prayers for family and health

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Blast Coupon

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WARMUP: buttkick, high knees, karaone

THE THANG:
Run up to parking lot and did following exercises 10 counts
1) side str hops
2)imperial walker
3) Hillbilly walkers
4) moraka night club or sun god

Again run up to big parking

Lunch walk, bar crawl .

Once done Mary, clock burpees (1..6). Run back to COT and abs(American hammer, flatters, box cutter and bicycle)

MARY:
Partner up ( one run down road and come up and other follow exercise and then switch)
1)Over head coupon
2)Bent over coupon
3)Curl coupon
4)Squd coupon
5)Upright coupon
6!Skull crushes

ANNOUNCEMENTS: Bethal, care center lawn move

COT: Pray for healing, family protection and kids safety.
Thank you all for opportunity

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45 into 30

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WARMUP: Yea, YHC ran in 2.3 miles, but not all the PAX did
THE THANG: ran to do some Bulgarian Split squats, but saw Marty Byrd coming in late. So, we went to pick him up.

Highlight:
Bear Crawl the band practice lot w/ 1 merkin at the 10, 2 at the 20, until we hit the opposite 10 and were at 9 merkins.

Some work outside the new gym, it's shiny over there.
MARY: Yea, a little

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My Qshake Brings The Boys To The Yard

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Mission of F3:
To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with Circle of Trust

Credo:
Leave no man behind, but leave no man where you found him.

Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot

The Thang:
1. Light Poles:
Light Pole 1: 10 Burpees
Light Pole 2: 20 Merkins
Light Pole 3: 30 Squats
Light Pole 4: 40 Big Boys
Light Pole 5: 50 Calf Raises
➡️ MOT: Lap 1: Mosey between poles, Lap 2: Bear Crawl between poles, Lap 3: Crab Walk between poles

2. Partner Work:
P1: 20 Incline Merkins
P2: Hold plank or Al Gore
Repeat with:
20 Decline Merkins
20 Step Ups
20 Dips
MARY: She does like Qshakes so No Show
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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It’s not ‘negative’, its ‘eccentric’

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WARMUP:
windmills, produce pickers then mosey to Kingsley Springs corner
monsters, knee grabs, arm stretches to lakeside benches

THE THANG:
C.H.I.P.S. and Dips
Complete 20 reps each of exercises, in cadence, followed by 20 dips off a park bench, and a lap around the landscaping
C – Calf Raises, Dips
H – Hello Dollies, Dips
I – Imperial Walkers, Dips
P – Parker Peters, Dips
S – Squats, Dips

Identify 'finish line' for future use

Mosey to bottom of hill
Rock routine (5/7/10)
Deadlifts
One-legged or two-legged
Bicep curls
Up on 1; down slowly on 2, 3, 4
Overhead presses
Up on 1; down slowly on 2, 3, 4
Coupon Crucible (curl + press)
a block curl straight into an overhead press and then slowly (3-5) count to lower the block into starting position. That's one rep.
OYO; encourage slow count to starting curl position
Tricep curls
OYO

Mosey to roundabout circle
Cocaine bear crawls (each sidewall partition) – 1 circuit

On Kingsley Springs sidewalk (back to the lake):
Squat-walk to rockpile facing alternating directions every 10 strides
Best effort up the hill to the previously announced 'finish line'

MARY:
dollies during CHIPS, @U78QN5XU5-led mary while the rest of us were struggling up the hill

ANNOUNCEMENTS:
Read your newsletter, Bethel, Stuff the Bus

COT:
Prayers for families, marriages. Encouragement to do something not in your wheelhouse that will be within reach if you work at it.

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Rome if you want to

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Rome is the city of 7 hills. In Roman fashion, the Pax did 7 hill repeats on White St.

WARMUP:
Mosey out of WEP to first parking lot for SSH, Windmills, Cherry Pickahs.

Mosey to upper parking lot near White St. doing butt kickers, high knees, karaoke, Toy Soldier, Lunge, Burpee Broad Jumps, Bear crawl.

THE THANG:
2 rounds of 4 stations w 3 exercises each.

Every time a station is completed, run down and back up the hill on White St.

Station 1 – 25 reps

  • Merkins
  • Scorpion Dry Docks
  • Shoulder Taps

Station 2 – 30 reps

  • LBCs
  • Fluttahs
  • Box Cuttahs

Station 3

  • Mtn Climbers
  • Peter Parkers
  • Plank Jacks

Station 4

  • Squats
  • Calf Raises
  • Bomb Jacks

MARY: Throughout

ANNOUNCEMENTS: Bethel on Th, stuff the bus on Sat, CRI serving widows on 9/5 and response training later in Sept

COT:
Prayers for aging parent w new diagnosis, recent accident, CRI responders continuing to serve in hard situations, 2.0 traveling abroad, 2.0 recovering from wisdom teeth being pulled, smooth return to school for all.

Praise for Assassin’s new grandson!

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National Friends Day Ladder Beatdown

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WARMUP: 20 Moroccan NCs, 10 Windmills, 20 SSHs, 10 WA merkins,10 low slow squats, mosey around football field pkg lot. ,
THE THANG: Ladder workout: each 20 yd line start with 1 squat, merkin then each leg reverse lunge up to 5 at 100 yds then back to 1. Between yardage diff modes of transportation, skip, lunge, high knees and shuffle ending with 1-5 Burpees each to yards n back to 50 yd line.
MARY: LBCs, Freddie Mercury’s, Box Cutters
ANNOUNCEMENTS: Bethel Men’s Shelter next Thursday (Italian Night) and Stuff the Bus Sat Aug 8 in 2-hr shifts.
COT: 1/2 hr discussion on masculinity in this day and age then pray for family friends, older parents and school starting next week.

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Playground Fun

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WARMUP:
Snooker lead us through a series of in-place warm-ups, including great hits like "Buttkickers", "High-Knees", and "Good Mornings".

THE THANG:
Moseyed on the trail about 1/4 around the park, stopping at the swinging benches for some burpees.

At the playground, we partnered up. Partner 1 did a stationary exercise, while partner 2 ran around the playground. Flap-jack. Stationary exercises were as follows;

1. Merkins
2. Heels to heaven
3. Swing crunches
4. Box Cutters
5. Pull ups
6. Shoulder Taps
7. Freddie Mercury s
8. CDDs
9. CDDs ( feet elevated above head)
10. LBCs
11. Seal jacks
12. Flutters
13. Burpees

Lined up for railroad tracks across the field.
Moseyed down to the new turf for Jack Webbs.
Sat on the wall for some Jack Reachers
2 minutes of Mary.

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Prison Break

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Lap around the parking lot, back to the parking spaces behind COT. Each Pax stayed inside there parking space and performed a series of exercises. Once completed, we ran a lap and began another set of exercises. The exercises were the following: SSHs, curb hops, Mike Tyson’s, bear crawl, crawl bear. Grave diggers, and CDDs.
We had some time left over at the end to do some stone exercises 1 minute of each: curls, overhead press, and squat thrusters.
Back to COT.

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