Tag: Masterpiece

Doras in the corners

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WARMUP: All Exercises called in cadence – windmills, imperial and hillbilly walkers, seal jacks, planks, down and up dogs and merkins and shoulder taps sprinkled in

THE THANG: Dora’s in the corners. Each of four corners had exercises of tel:50-100-150 and pax partnered up……because we shouldn’t do life in isolation. Partner 1 runs to opposite side of parking lot while partner 2 exercises with the bell. And vice versa upon partner 1’s return.

Upon completion of a corner, rotate to the next one.

Corner 1
50 – man makers
100 – swings
150 – flutters w/press

Corner 2
50 – merkins on the bell
100 – hammer curls
150 – lbcs

Corner 3
50 – goblet squats
100 – shoulder presses
150 – swings

Corner 4
50 – upright rows
100 – squats
150 – flutters w/press

MARY: Just enough Time for a protractor session for about 45 seconds. Then 0600 was upon us.

ANNOUNCEMENTS: You bet – read your newsletter too.

COT: Shall always be the fifth core principle.

It is always an honor to lead a group of HIM. This morning was no exception. Boogie Nights, thanks for the call. :eye:

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No Distance, Just Work

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WARMUP:
Ruck over to Trailhead Park playground.
Slick: Windmills, Squats, Merkins

THE THANG:
25 Step-Ups (ea leg), 5 Man Makers, 10 Curls
Repeat
25 Step-Ups (ea leg), 5 Man Makers, 10 Simbas
Repeat

Ruck back to the rock at TCES
Bear Crawl ~1/2 way down the back stretch & lunge walk to the corner.
15’s: Carolina Dry Docks, Tricep Extension, Flutter Kicks w/ Press, Simbas

Hold ruck at the top of a curl and walk back to the rock.
15’s: Ground-to-Overhead, Dead Lifts, Curl into a Press

Overhead carry to the flags
15 Overhead Press, Flutter Kicks w/ Press
Lie on your back, hold your feet 6″ off the ground and ruck off the ground behind you. Go around and everyone gives a 10-count.

Overhead carry back to COT.
American Hammers, X&O’s

MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle

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Up yours!

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WARMUP:

Yes. Usual suspects and some dynamic stretching followed by some plank work (side note: Fishstix is a badass and did a pre-workout with sandbags)

THE THANG:

Starfish Routine or as Change Order called it, “Spread Eagle”

Center complete three man makers with sandbag every time you were back in center, 17 times total

complete x amount of reps at each of the 4 corners

Increase reps each round, 20, 25, 30 and 35

Exercises

CDD
Hand Release Merkins
LBCs
Monkey Humpers

MOD changed per round

Lunge walk
Bear crawl
Crawl bear
Walk :rolling_on_the_floor_laughing: (After 501 reps we were a bit fatigued)

From there we moseyed to the pull-up bars because BAOPS.

Took turns calling out ab exercises while one PAX did pull-ups to failure
:two: rounds of this was sufficient

Mosey back for Mary

MARY: 3 minute more of her
ANNOUNCEMENTS:
Golf tournament
Invergence
Convergence
Fundraising for clean water for Kenya will be starting up!

COT: lifted up DDs M, Badlands, and praises for Pax supporting one another!

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OGs at Alcatraz

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It was a perfect weather morning
WARMUP: Mosey, windmills, IW, merkins, plank stretches
THE THANG:
Smuggler Q
Modified Dora on the Hill.
Big boy sit ups /run 1 lap
Flutters/ run 2 laps
LBCs/ run 3 laps

Step ups/dip/derkin series

Wall sit with bear crawls

Hand off to Jekyll Q
Ring of Fire. 8 cones 20 paces away from center. Do exercise at cone, bear crawl or lunge walk to center for 5 burpees. Run out to next cone. Merkins, LBC, plank punch, squats, bombjacks, mountain climbers and two I can’t remember.

Everyone got Two rounds. Leaders got 3+.
MARY: included during workout
ANNOUNCEMENTS: newsletter
COT:

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Celebrating Tay Tay and Travy

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Celebrating the engagement the night before of Ms Swift and Mr Kelsey by running rings.

Pick your poison – munn>harris>trail to wep and run around that or hit old Kingsley for the familiar vibe of long term marriage.

I was just on a podcast last week. Host asked me to do a shout out for things I’m grateful for. My M and the men of F3 are the two top ones. Thankful to be able to lead.

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Badland’s 2025 KB Quota – met

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Warm-Up:
Side Straddle Hops (IC x 20)
Arm Circles Forward/Backward (IC x 10 each)
Windmills (IC x 10)
Imperial Walkers (IC x 10)

Main Event:
4 rounds, farmers carry between rounds for active recovery

Circuit (8 moves, 45 sec each / 15 sec rest)

1. Kettlebell Swings
2. Goblet Squats
3. Single-Arm KB Rows (L)
4. Single-Arm KB Rows (R)
5. KB Clean & Press (L)
6. KB Clean & Press (R)
7. KB American Hammers
8. KB Deadlift High Pulls

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Alcatraz OG’s

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Warmup with a short mosey, windmills, imperial walkers, merkins, plank stretches, and then off to the hill.

Modified Dora: using the top half of the hill.

  • Half the group does big boy sit-ups, half the group runs a lap. Flip flop.
  • Round 2:  Flutters for two laps.  Flip flop.
  • Round 3: LBC’s for three laps.  Flip flop.

A few rounds of step ups on the backstop benches, with a set of dips and a set of decline merkins.

Over to the wall where we had the opportunity to sit against the wall while taking turns critiquing both technique and form during individual bear crawls.

Q swap, and Jekyll took us straight to the Wheel-o-pain.  Credit and respect to Funhouse!
Everyone completed at least two full rounds of the wheel performing exercises at each spoke, lunge or bear crawls to the hub,  for 5 burpees and mosey tot he next spoke.  #brutal.

Thanks @Masterpiece for the opportunity to lead.

Praise for all of our blessings, including this community of men. Prayers for marriages, those sick, injured, or struggling, and those supporting them.

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Deuces, sandwiches and firearms… and the village people

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WARMUP: wasn’t sure if we were joining the inning club or if the 2nd core principle was about to be challenged, but then figured out the run club had a new meet up spot.

Started with SSH, cherry pickers, merkins, up and down dogs.
THE THANG: The plan was a 15 min mile pace where the last 1/4 mile would be a shuffle. As we completed the miles (we got in 3), we took the rucks off for some PT.
– 10 shoulder press
– 10 swings
– 10 up rows
– 10 curls
– 10 squats
– 10 side bends each side

We rucked down to the circle at Hubert Graham, ran the hill for the last quarter mile. Then rucked halfway down Stonecrest blvd and back to circle for mile 2. Then rucked back to the front of the school for mile 3.
MARY: overhead carry back to COT
ANNOUNCEMENTS: lots in the newsletter
COT: of course! CSPAN style and lots of kids activities and new starts to be thankful for (this was the theme)

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Stang Returns To The Ranch

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WARMUP: 15 Hill Billy Walkers, 15 Windmills, 15 Moraccian Night Clubs
THE THANG: Mosey to speed bumps at Middle School Drop Off Line. Each exercise starts at 4 reps then goes up by 4’s to 20 reps with a different mode of transportation between each speed bump for duration of that exercise.
1.) Hand Release Merkins With Duck Walks
2.) Sumo Squats With Bear Crawl and Crawl Bear On Way Back
3.) Big Boys With Lt. Dans
4.) Boxcutters With Mosey

Moseyed Back To COT For 10 Minutes Of Stretching (Everyone’s Favorite)
MARY: Nope
ANNOUNCEMENTS: October 20th Leaders On The Links Golf Classic. Waterford Golf Course.
COT:

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