Tag: Ltrain

Hybrid Theory

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WARMUP:
Run lap.
Side Straddle Hop
Windmill
American Hammer
Plank, remain in plank put right & then left arm in the air

THE THANG:
Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear crawl.

List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
20 Big Boys
20 Merkins
20 Low Slow Squats
30 second plank
30 Bench Dips
30 Calf Raise on the Curve
Choose your own exercise for the rest of the workout.
MARY:
ANNOUNCEMENTS:
– Hominy announced that he will be taking over the Site Q for <#C03GHN4R98U> beginning on Saturday, December 7th, 2024.
– Come to Thanksgiving convergence.
– Read your newsletter for more announcements.
COT:
Let’s go out and make an impact on others this week!

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Snatch jokes for days

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Lots of jokes. small ball jokes. snatch jokes. runner jokes.

WARMUP: carry the bells to the top of the steep hill near entrance. SSH, Windmills, Produce Pickers all in cadence

THE THANG:
3 sets of a 9 round tabata (40 seconds on 20 seconds off) with an active recovery between each set

9 rounds:
Thrusters
Bent Over Rows
Swings
Halos
American Hammers
Chest Press
Snatch
OH Tricep extension
Goblet Squat

(third round I swapped a few exercises out so ended up with some deadlifts, curls, skull crushers, LBCs mixed in).

Active recovery included mosey up and down steep hill a couple times between sets 1 and 2, bear crawling down steep hill between sets 2 and 3, and an all you got sprint up the steep hill after set 3.

MARY: carry bells back to COT and in cadence flutter press, box cutters, more flutter press, and LBCs

ANNOUNCEMENTS: bourbon fundraiser tonight, Christmas party signups, Thanksgiving convergence, etc = read newsletter

COT: yup – No OYO – a lot of good dudes that can help each other through hard times here so be vulnerable with each other.

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Sea Biscuit…False Endex

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WARMUP: Nope…got to run.
THE THANG: L/T and onto N. Doby’s. L/T White Grove then R/T White Bridge. L/T Nims Lake and run to the gravel then turn around and take the same path back to COT.
However, this was a false ENDEX as we ran past the COT site to then make a L/T onto Doby’s Bridge. L/T Dudley and turn around at Red Forest Way. All told, we got 5+mi.
MARY: Nope…we ran.
ANNOUNCEMENTS: Bethel, BBQ fundraiser, Christmas Party signup needed, Thanksgiving convergence and more.
COT: Indeed. 5th Core Principle.

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Cherry poppin Q with some corners & such

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WARMUP: side straddle hops, merkins, cherry pickers, moroccan night clubs
THE THANG: mosey to lower field for some 4 corners. each corner 10 bomb jacks, 20 merkins, 30 CDDs, 40 squats, 50 flutters with MOT between corners mosey & bear crawls. 2nd half mosey to basketball courts for rounds of sprints with reverse of first half (10 flutters, 20 squats, 30 CDDs, 40 merkins.
MARY: heel grabs, cockroaches, LBCs, 6 count burpees (aka a normal burpee?)
ANNOUNCEMENTS: BBQ & bourbon. Everyone donate to give the Bethel men some ham and show up Thursday. Sign up for Christmas party Dec 21.
COT: Thanks for all the feedback and the solid showing at my VQ! Won’t be the last.

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Tour and More

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WARMUP:
Mosey to back lot –> WM, CP, HBW, yoga-esque stretch -> Mosey to islands
THE THANG:
Appetizer –> 10 Big Boys, 15 Merkins, 20 Sumo Squats –> Lunge Walk to next island –> Repeat x 3

Mosey to top of hill via the yellow brick road

Palate Cleanser –> 5 Iron Mikes, 10 LSS, 15 American Hammers –> run to next island –> Repeat x 2

Entree –> partner up for 100 Dips, 200 Flutters, 300 Overhead Claps, 200 Step-ups, 100 Derkins while partner runs the track around Bball courts

Dessert — mumblechatter, flatulence, Cossack Squats

MARY: Negative
ANNOUNCEMENTS: see newsletter, swing those clubs today gents!
COT: prayers/praises. Challenge –> invite one person to post this week!

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Jackyl Lanterns

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Warmup
SSH
Imperial Walker
Hillbilly Walker
Merkin
Honeymooner
Downward Dog

Mosey to bottom parking lot
Parking lot bear crawl
Crawl 1 space do a burpee
Crawl another spaces do two burpees
Crawl 10 spaces
Lunge same deal
Lunge 1 space do a big boy sit up
Lunge another space do another sit up
Half bear crawl and half lunge walk final set in lot

Mosey to bottom of hill
Dora
100 merkins
200 squats
300 LBC

Partner runs to top of hill and returns

Bear crawl 3 lights up hill Mosey to COT

Mary

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Inaugural Jackal

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WARMUP: Ran to the far side of the complex where there was still pavement and started out with SSH, windmills, merkins, cherry pickers, low slow squats, honeymooners, downward dog. Covered off in the F3 mission.
THE THANG: 3 exercises, 25 reps each, 50 yards to run – do this 4x
– merkins (chest hits the ground)
– Squats (chin up, back straight)
– Flutters (4 count)

Next we ran about 150 yards and did 3 more exercises, 25 reps, mode of transportation was bear crawls, 50 yards.
– CDD
– Lunges (single count)
– Freddy mercury (double count)

Took the off road run to COT area where we found benches and did 20 dips and 20 derkins.

Wrapped up with F3 credo and 5 core principles.
MARY: yes, a few rounds here
ANNOUNCEMENTS: importance of leading workouts leads to leading your family
COT: lots going on!

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Searching for Hills at The Biscuit

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WARMUP: stretching
THE THANG:
Run to Catawba Ridge say hey to Kettle Bell dudes
Run back to Forest Creek and do couple hill repeats
Run back to COT and finish with 4ish miles
MARY:
Stretching
ANNOUNCEMENTS:
COT: praising the Eastside expansion and growth

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