Tag: Maximus

Off Brand Biscuit

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WARMUP:
Run to Doby’s Bridge Elementary – take the long way

THE THANG:
teacher parking lot is the fast loop
around the school is a slow loop
most did 3ish, some did 4
meet where the cafeteria folks park for the pacer test. If you’re out during the pacer test, take the short loop. When cafeteria worker rolls in, it’s time for us to leave. We got to 38 rounds of the pacer test: Maximus, LTrain, and YHC were left standing.

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Heart Attack Hill

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Heart Attack Hill

On the way to heart attack hill, drop and
do 10 merkins at each crosswalk/intersection.

Sevens
CDD’s, Dips
Quadzilla for the second round
Big Boys, Leg Raises

On the way back, do 10 squats in like fashion

COT
Prayers/Praises
Spectre’s 2.0 – Jedediah (Jed) – congenital heart defect – surgery in about 6 months – 2.5 years old
Maximus’ family – heaviness of current situation.
Those in the path of Hurricane Idalia
Prayers that our memories of God helping us through hard times continues to strengthen our faith as more hard times abound.

Pleasure as always.

Punch List out.

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Yes, we can play with those toys. But first, we must play with ourselves

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WARMUP:
9 motivators
Low slow squats
Merkins
Peter Parkers

Hill sprints x2

THE THANG:
Mosey to Print Shop
Obstacle course x2
Monkey bars. 1 Burpee for each bar you miss.
1 pullup at each pullup bar
10 dips on parallel bars

Station 1 – the timer
Run to flower shop and back. If you get back early pick up the 6. Scratch that. You WILL come back together. Today’s lesson is on checking your ego and serving your fellow man.

Station 2- pull-ups and dips
5-10-15-20

Station 3 – squats and lunges
5-10-15-20

Station 4 – Curls and Overhead press with the assortment of available gear
5-10-15-20

MARY:
Flutters and American Hammers

ANNOUNCEMENTS:
Bobber read the newsletter to us

COT:
A lousy excuse for a bed at the hospital while your wife is in labor

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3 Routes Hills and more Hills

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Rolled in hot as I was trying to scout out my route before hand and missed my turn. Hopped out of the vehicle shared the route found out there where 3 for trails. The rest hit the road about 5 of us did the route and the rest did there own thing as they where scared of Harris st hills and the Sam Smith Rd hill. Double D was the pack leader.

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Miles and Merkins

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Muggy start to the week at Sweep the Leg

Ruckers rucked. The rest of us ran. Starting at the stop sign by COT we went all the way to the cul de sac past Thomas Gibson Rd. Planked for the 6.

1 by 1 each of us ran back to that stop sign by COT stopping at all subsequent stop signs for 10 merkins and 10 lbcs. We did this 3 times. After a brief recovery we did a pendulum at the top of the hill starting with 10 HR merkins, 3 burpees in the middle and then 10 4 Ct. Flutters at the bottom of the hill. Reduce the exercises at the top and bottom by 1 each trip down and back. Everyone got to at least 5 before heading back to COT where we had 1 minute left for 15 merkins, 15 Lbcs and 5 Burpees

All told 3+ miles and over 150 Merkins to start the day.

Thanks to Badlands for the Opportunity

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Sweep the Leg – Go There – Go There

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Damn, it was great to see some faces I’ve not seen in the gloom in a few months!!
WARMUP: The Fort’s typical: SSH, Squats, Windmills (but only a few)
THE THANG: I will call out a stop at which point we’ll complete the following (at every stop):
5 Burpees
10 Peter Parkers (5 each side)
15 Diamond Merkins
Stop 1: Run to the Baxter Mushroom Pool
Stop 2: Arby’s
Stop 3: South State Bank
Stop 4: GHES Flag Pole
Stop 5: Run down to Colosseum then over to the basketball hoops
Stop 6: The top of the hill at Dam Rd
Stop 7: South State Bank
Stop 8: Arby’s
Stop 9: Run around the back of Earth Fare shopping center to the stop sign
Stop 10: Choice of going to pick up the 6, COT for Mary or more running to secure the 4mi target
MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle

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Bells, Bags, and The Sink

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It was a less-hot morning in the Fort, and you could cut the anticipation with a knife. Like Phil Collins said:
I can feel a beatdown in the air tonight, oh, lord
And I’ve been waiting for this moment, for all my life, oh, lord
Can you feel it coming in the air tonight, oh, lord, oh, lord

Thang:
600 yard Indian Run with kettlebell
25 yard partner push
600 yard Indian Run with Sandbag
25 yard partner push
600 yard Indian Run with kettlebell
Half Jacob’s latter with bear crawl/CDD
600 yard Indian Run with Sandbag
Half Jacob’s latter with bear crawl/CDD
600 yard Indian Run with Sandbag

Back to COT for Mary/prayers/praises

-JWOW

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Omaha @ Tallawah

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WARMUP: There was a significant emergency response at the WEP parking lot so we moved our kettle bells over to an adjacent parking lot. We moseyed over to the new playground which as we learned, due to the lack of pull up bars, is not as good as the old playground. We made due by doing some warm up exercises and made our way back to the bells. Now, due to a woman now working out solo by our kettle bells, we moved again to the long Springs parking lot.
THE THANG: Murder Bunnies 1/2 way down the parking lot (~25yds)
10 Clean & Jerk (ea arm), run to the light, 10 Burpees, run back.
20 Tricep Extensions, run to the Pike Electric parking lot, 20 Merkins, run back.
30 Upright Rows, run to the Massey St intersection, 30 American Hammers, run back.
40 Curls, run to the Main St intersection, 40 Flutter Kicks, run back.
Overhead Carry your kettle bell back to COT.
MARY: See above.
ANNOUNCEMENTS: Indeed
COT: Yes

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Badlands returns…. and then exits

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My first day back after vacationing for 2 weeks. hurt my back so may be out for a bit again.

WARMUP: run to coffee shop on Dave Gibson – Plank for 6, left arm high while discussing mission of F3, right arm high while discussing 5 core principles, then 10 merkins IC. continue down to parking lot at school.

THE THANG: 11s with diamonds on one end and imperial squat walkers on other end. every time you pass the sign in the middle, 3 burpees.

didn’t make it all the way through

ANNOUNCEMENTS: welcome FNG Skid Row

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