Tag: Ltrain

Stroll around the grounds until you feel at home

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WARMUP: Mosey to the theater entrance walkway

Exercises in cadence:
Windmills x 10
Imperial Walkers x 10
HILLBILLY Walkers x 10
Merkins x 11
Hold plank
Shoulder taps x 15
Low slow squats x 10 – hold peoples chair on the last rep then Moroccan nights clubs x 10 while holding the people chair.
Recover and 5 burpees

Mosey to back theatre lot for the main event.

THE THANG: Part 1 –
Partner Dora – 100 merkins, 200 sumo squats, 300 double count flutter kicks

Mosey toward Portofino’s
At the side just before getting there, lunge walk with 20 squats OYO

At Portofino’s – 15 monkey humpers in cadence – just because.

Mosey to hill for Part 2

Part 2 – merkin hill
7’s – diamonds at the bottom and wide arm merkins at the top. Running back and forth.

After all PAX finished – 10 6-count burpees in cadence.

Mosey to the next spot for derkins and dips in cadence

Mosey to COT in time for 0600

MARY: Notably absent – open to all men
ANNOUNCEMENTS: Bethel, CSAUPs and read the newsletter
COT: remains the 5th core principle

PAX got their money’s worth and a view of the ground sod red stone too. Thanks for the call, Goose. Always an honor to post in the land of MILGA & honey. 👁️

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The Makeup Q

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WARMUP: Windmills / Cherry Pickers / Worlds Greatest Stretch
THE THANG: Light Pole Circuit with ascending and descending reps
Archer Merkins x 5
Squats x 10
CDD x 15
LBC's x 20
Lunge x 15
Merkin x 10
Burpee x 5
Repeat twice then mosey around campus with pain stations.

Finish up at COT with some Mary
MARY: Present
ANNOUNCEMENTS: Newsletter
COT:

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Full Nody

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WARMUP: We warmed up with SSH and stretchy things.
THE THANG:
Thang 1
300 Core
50 LBCs
50 American Hammers
40 Heals to Heaven
40 Flutters
40 Plank Shoulder Taps
40 Toe Touches (legs up reach for toes)
30 Freddy Mercurys
10 Big Boys

Thang 2
1. 5 Broad Jumps
2. 5 Bunny Hops (squat position)
3. 5 Lunges (2=1)
4. 5 Duck Walks

Thang 3
Dora
50 CDDs
100 Merkins
150 Plank Shoulder Taps
200 Dips
Didn’t have time to finish dips.

MARY: We had a few minutes left for some Mary.
ANNOUNCEMENTS were made
COT: Prayers were made.

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Winter Closeout Sale

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WARMUP: Cherry Pickers / Hillbilly walkers / imperial walkers / 40 ssh
THE THANG: mosey to the hill at the top of Nims Village. Stopping along the way for pain stations. Mosey back with pain stations. Bear crawl/crab walk/burpee broad jump/lunge walk the marching band field. Over to the brick wall for wall sits with heel raises. Back to COT
MARY: Present
ANNOUNCEMENTS: newsletter
COT: For Uhaul and his family

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Safe Route in the Cold

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WARMUP:
– Stayed in the car until 5:15am
THE THANG:
– Neff Ct to Dudley to Felts to Callahan and return
MARY:
ANNOUNCEMENTS:
COT:
– Prayers for the people out in the cold
– Try and make someone smile

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MILGA does the Hive

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Noticeably absent was Deep Dish

– partner sit ups, farmer carries, back to back passes
– 5 rounds of 10 curls, 10 tri, 10 swings

lots of mumberchatter, yall should incorporate more f2 into life. its not just about working out

Word from the Bird:
3 zones and 3 types of people attend F3. We all have a reason and none is more valid than the other. Some guys are there to work out, others to talk none stop for 45 minutes straight, …. then there is the third group. This group endures your hard charging can do workout attitude, and the guy that never shuts up. Why do they do this?

They do it for the 20 seconds in COT they get to speak their heart and mind. It may be the only opportunity they get that day or week to share something in a safe space.

Don’t sleep on the importance of this guy because he isn’t sleeping on your importance. I also ask to honor this guy and his time. He dealt with all your shit for 45 minutes so give him his 30 seconds. You don’t have to speak, just listen.

That is enough.

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