Board of Pain:
1.
25 v ups / leg lifts
50 crunchy frogs
25 big boys
50 American hammers
Run 1/4 mile
2.
25 plank jacks
50 LBC’s
25 Peter Parker’s
50 mountain climbers
Run 1/4 mile
Repeat 1
Repeat 2
Nine for a full-body workout and epic mumblechatter at Golden Corral. Here’s what we did:
Warm-up
* 10 SSH
* 10 Imperial Walkers
* 10 Windmills
* 10 Merkins
* 10 Mountain Climbers
Lap
* Serpentine run the lot stopping at each cart corral for 10 Irkins, 10 Derkins, 10 Dips (x5)
Triangle of Pain (3 pain stations – repeat exercises at each stop)
* 10 Burpees
* 20 Shoulder Taps
* 30 Hammers
* 40 Squats
* 40 Calf Raises
* 30 LBCs
* 20 Merkins
* 10 Overhead Claps
Lunge Walk back to COT
NMM
You can design a workout but you never know what chatter will commence. From the moment I stepped out of the truck, I knew today was going to be a good one.
We took turns giving The Pirate some unsolicited fatherly advice like, “Don’t worry, kids are surprisingly resilient. They bounce!” We also learned that no matter how old you get, fart jokes are funny.
Where else can adult men tell jokes and act like kids without judgment? It just proves that though we age, we never really mature. F3 is grown man recess, and I’m in for it.
-IJ
WARMUP: Mosey, Abe Vigoda, baby arme circles, MNC, honeymooners, downward dogs.
THE THANG: Line up against wall, each Pax did a bear crawl, burpee, plank jack.
Mosey between Persis Grill, Lowe’s and up & down parking lot. Each corner Pax will pick a card, do the work out and mosey on.
MARY: None
ANNOUNCEMENTS: Blood Drove, read your newsletter.
COT: Prayers for students & Pax traveling out of area, sick family members.
We had 14 men show up at the Minnow Pond flag this morning. @funhouse carried the flag to the AO this morning from his house. @cakeboss launched early continuing his Boston marathon training. After the pledge, we began the journey around town.
1st stop, the pharmacy on 160: Exercise – Jack Webb – 10/40 count (merkins/ O/H Claps)
2nd stop, WEP: Exercise – Ltn Dan – 10/40 count (Squats/Lunges)
3rd stop, Naz Church : Exercise – Jack Webb – 11/44 count.
4th stop, Parking lot across from Little Caesars – Ltn Dan – 11/44 count.
5th stop, parking lot (Watson St): Exercise – Jack Webb – 12/48 count.
6th stop, Footloose: Exercise- Ltn Dan – 12/48 count.
7th stop, parking lot (Watson St): Exercise – Jack Webb – 13/52 count.
8th stop, Footloose: Exercise- Ltn Dan – 13/52 count.
9th stop, parking lot (Watson St): Exercise – Jack Webb – 14/56 count.
10th stop, Footloose: Exercise- Ltn Dan – 14/56 count.
11th stop, Main Street: Exercise – Jack Webb – 15/60 count.
12th stop, COT: Exercise- Ltn Dan – 15/60 count.
Full disclosure: I didn’t feel the workout was difficult enough. I thought I had a great idea to combine running with a Jack Webb and Ltn Dan exercise at each stop, but it just didn’t cut it. We came up short on mileage. We did stick together and figured out some of the more difficult grammatical challenges. If you are like me, I go back to the drawing board and try to do better next time.
We had 14 men show up at the Minnow Pond flag this morning. @funhouse carried the flag to the AO this morning from his house. @cakeboss launched early continuing his Boston marathon training. After the pledge, we began the journey around town.
1st stop, the pharmacy on 160: Exercise – Jack Webb – 10/40 count (merkins/ O/H Claps)
2nd stop, WEP: Exercise – Ltn Dan – 10/40 count (Squats/Lunges)
3rd stop, Naz Church : Exercise – Jack Webb – 11/44 count.
4th stop, Parking lot across from Little Caesars – Ltn Dan – 11/44 count.
5th stop, parking lot (Watson St): Exercise – Jack Webb – 12/48 count.
6th stop, Footloose: Exercise- Ltn Dan – 12/48 count.
7th stop, parking lot (Watson St): Exercise – Jack Webb – 13/52 count.
8th stop, Footloose: Exercise- Ltn Dan – 13/52 count.
9th stop, parking lot (Watson St): Exercise – Jack Webb – 14/56 count.
10th stop, Footloose: Exercise- Ltn Dan – 14/56 count.
11th stop, Main Street: Exercise – Jack Webb – 15/60 count.
12th stop, COT: Exercise- Ltn Dan – 15/60 count.
Full disclosure: I didn’t feel the workout was difficult enough. I thought I had a great idea to combine running with a Jack Webb and Ltn Dan exercise at each stop, but it just didn’t cut it. We came up short on mileage. We did stick together and figured out some of the more difficult grammatical challenges. If you are like me, I go back to the drawing board and try to do better next time.
Chilly morning at the Corral..Most stayed in their vehicles until a few minutes before wheels up. We had a FNG, one of his buddies had mentioned our group. FIrst name Greg, went to ECU (Home of the Pirates). We all thought about the character in Dodgeball movie, Greg the Pirate.
We got started with warm-ups in the parking lot (SSHs, Imperial Walkers, Windmills, Plank, Peter Parkers, Parker Peters).
Next, we used the two sandbags. Two men carried the sandbags around the parking lot until the rest of the group ran around the parking lot and caught up with them. It was suppose to be a tempo run in the opposite direction, but it ended up being more like a catch me if you can. Remember – not a professional. We rotated until everyone carried a bag.
Next, we moseyed to the Pet grooming store, dropped the bags and ran to the oppose side of the parking lot. Two pax ran to the bags and did 5 reps of Manmakers (rd1+rd3), Squat Thrusters (rd2) while the other pax did various exercises. Flapjack – three rounds.
I did get a chuckle when Change Order said to the FNG, “Grab you ankles” as he describe how to do a Monkey Humper.
Few minutes left for some Mary.
Back to COT.
Chilly morning at the Corral..Most stayed in their vehicles until a few minutes before wheels up. We had a FNG, one of his buddies had mentioned our group. FIrst name Greg, went to ECU (Home of the Pirates). We all thought about the character in Dodgeball movie, Greg the Pirate.
We got started with warm-ups in the parking lot (SSHs, Imperial Walkers, Windmills, Plank, Peter Parkers, Parker Peters).
Next, we used the two sandbags. Two men carried the sandbags around the parking lot until the rest of the group ran around the parking lot and caught up with them. It was suppose to be a tempo run in the opposite direction, but it ended up being more like a catch me if you can. Remember – not a professional. We rotated until everyone carried a bag.
Next, we moseyed to the Pet grooming store, dropped the bags and ran to the oppose side of the parking lot. Two pax ran to the bags and did 5 reps of Manmakers (rd1+rd3), Squat Thrusters (rd2) while the other pax did various exercises. Flapjack – three rounds.
I did get a chuckle when Change Order said to the FNG, “Grab you ankles” as he describe how to do a Monkey Humper.
Few minutes left for some Mary.
Back to COT.
Chilly morning at the Corral..Most stayed in their vehicles until a few minutes before wheels up. We had a FNG, one of his buddies had mentioned our group. FIrst name Greg, went to ECU (Home of the Pirates). We all thought about the character in Dodgeball movie, Greg the Pirate.
We got started with warm-ups in the parking lot (SSHs, Imperial Walkers, Windmills, Plank, Peter Parkers, Parker Peters).
Next, we used the two sandbags. Two men carried the sandbags around the parking lot until the rest of the group ran around the parking lot and caught up with them. It was suppose to be a tempo run in the opposite direction, but it ended up being more like a catch me if you can. Remember – not a professional. We rotated until everyone carried a bag.
Next, we moseyed to the Pet grooming store, dropped the bags and ran to the oppose side of the parking lot. Two pax ran to the bags and did 5 reps of Manmakers (rd1+rd3), Squat Thrusters (rd2) while the other pax did various exercises. Flapjack – three rounds.
I did get a chuckle when Change Order said to the FNG, “Grab you ankles” as he describe how to do a Monkey Humper.
Few minutes left for some Mary.
Back to COT.
WARMUP: slow mosey and some up and down thingies
THE THANG: crazy 8s and a quick jacobs ladder
MARY: soothing count of Catalina Wine Mixers
ANNOUNCEMENTS:
COT:
WARMUP: Mosey to Grace Presby – SSH, LSS, MNC’s out of people’s chair, merkins, planks and a bit of Broga posing….but just a bit.
THE THANG: Dora appeared where the smells were most suspect
100 – burpees
200 – squats
300 – flutters
Mosey to the tire store for 7’s – Mike Tyson’s with Diamond merkins bear crawling in between.
MARY: just enough time for boxcutters before 0600 called
ANNOUNCEMENTS: yes
COT: 5th core principle
Thanks 1/2 shell for the call. Always honored to lead.
👁️