Tag: Mile High

Not-erate Yard Work

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WARMUP: 10 each

  • SSH
  • Moroccans
  • Cherry Pickers
  • Windmills
  • Flying Squirrels

Mosey on track doing:

  • Butt kickers
  • High knees
  • Karaoke
  • Toy Soldier
  • Lunge
  • Burpee broad jumps (~10)
  • Bear crawl

THE THANG:
Goal was 3 rounds, most PAX between 2-3 done.

Station 1 – 20 each

  • Merkins
  • Scorpion Dry Docks (switch half way)
  • Shoulder Taps (both = 1)

Station 2 – 30 each

  • LBCs
  • Fluttahs (both = 1)
  • Box Cuttahs

Station 3 – 40 each

  • Mtn Climbers
  • Peter Parkers
  • Plank Jacks

Station 4 – 50 each

  • Squats
  • Calf Raises
  • Bomb Jacks

MARY:
Throughout

ANNOUNCEMENTS:
Bethel, stuff the bus

COT:
Kids back to school / leaving the nest, family members health.

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Deck of Cards – Habits

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WARM UP:
SIDE STRADDLE HOP = 15
IMPERIAL WALKER = 15
MOROCCAN NIGHT CLUB = 15
CHERRY PICKER = 15
LOW SLOW SQUAT = 15

DECK OF CARDS WORKOUT / 4 PART WORKOUT / 13 CARDS PER PART / 1 EXERCISE PER CARD:
NUMBER OF REPS = NUMBER ON EACH CARD / 2 – 10 / JACK = 11 / QUEEN = 12 / KING = 13
4 ACES = 20 ABB REPS / PER PART
2 JOKERS = 3 BURPEES / HIDDEN SOMEWHERE IN THE DECK

1ST SET OF CARDS
SPADES = SQUATS
CLUBS = SPEED SKATERS
HEARTS = SIDE STRADDLE HOPS
DIAMONDS = MERKINS
ACE = 20 LBCS

2ND SET OF CARDS
SPADES = SIDE LUNGES
CLUBS = MONKEY HUMPERS
HEARTS = MOUNTAIN CLIMBERS
DIAMONDS = MIKE TYSON'S
ACE = 20 BIG BOY SIT-UPS

3RD SET OF CARDS
SPADES = TOY SOLDIERS
CLUBS = HILLBILLY WALKERS
HEARTS = BUTT KICKERS
DIAMONDS = CAROLINA DRY DOCKS
ACE = 20 FLUTTER KICKS

4TH SET OF CARDS
SPADES = LUNGES
CLUBS = CURB DIPS
HEARTS = HIGH KNEES
DIAMONDS = SHOULDER TAPS
ACE = 20 AMERICAN HAMMERS

SET UP IN 2 GROUPS
1 GROUP HOLDS A PLANK
2ND GROUP RUNS TO 100 AND BACK

F3 Discussion Topic: Good and bad Habits

1. The One Good Habit That Changed Everything for You
What single habit (routine, exercise, reading, etc.) has had the biggest positive impact on your life?

2. The Bad Habit You’re Most Proud of Breaking (or Still Fighting)
Share a habit you’ve overcome or are actively working to eliminate. What’s working or not working.

3. What is a lesson learned from breaking a bad habit.

4. What is a habit that will help you give back.
Building the habit of helping others vs. being too self-focused.

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2nd time around……

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WARMUP: Mosey,SSH, MERKS, SQUATS, Nightclubs, Imperial walkers, Stretching, Plank Jax, Seal Jacks
THE THANG: Jack Webb ( squats/seal Jax), Board of pain ( 5 exercises with 5/10/15 reps each round. Between rounds- took a lap.
Finished with some 🏀 skills – free throws with reward for make/miss – we all did Merks due to many misses.
MARY: 4 mins of Mary with 2 mins of Drop Thrill stretching mixed in…
ANNOUNCEMENTS: CSAUP, Cannoli run, MURPH, Trash pick up.
COT: Prayers for healing, marriages, Pax of the Fort and patience.

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11’s in the Rain

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WARMUP: WM, CP, HW, stretching
THE THANG: Moseyed to the hill at the entrance. Pax picked a rock, first set of 11’s were curls with a nut to the top of the hill for merkins, second set was OH press and big boys. Yogged over to the benches for Irkins, Dirkins and Dips
MARY: last bit of stretching
ANNOUNCEMENTS: Good showing at Bethel, Minute Man’s wife was a great General of the kitchen. Bowser Jr wants a cannoli and thinks he can do the greater than in less than 12 hours
COT: Always

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City Hominy

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Warmup:

  • Mountain Climbers
  • Big Boy Sit-ups
  • Imperial Walkers
  • Hillbilly Walkers
  • Windmills
  • LBC
  • Mosey a lap

Dora: 80-160-240

  • 80 Merkin
  • 160 Squat
  • 240 LBC

At the end of each run, you attempt to write the name of one of the #11-#20 cities by population in the USA (2024 US Census Estimate)
After we’re done, everybody does a burpee for each city that we don’t write down.

Lightpole to Lightpole:
At each lightpole, the PAX have to name one of the #3-10 cities by population in a state (2024 US Census Estimate). If they don’t get one, then it’s 20 reps. If they do get one, then it’s only 15 reps.

  1. Merkins
  2. Lunges (both sides)
  3. Big Boys
  4. SSH
  5. Mike Tysons
  6. Squats
  7. Freddy Mercuries
  8. Flying Squirrels
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Don’t Stop

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WARMUP: We warmed up.

THE THANG: Headed to the light poles al did something similar to a suicide.

Repeat each exercise at each light pole going and coming back.

20 squats
20 SSH
20 raise the roof
20 lunges
20 merkins
20 imperial walkers
20 LBC
20 American hammers

MARY: 15 burpees! Go!

COT:

Thanks to everyone who posted and put in some sweat equity.

Prayers for all those mentioned.

Also prayers for me as I participate in the Mount Afton Challenge next Saturday to help with mental health.

My verse for the day to meditate on is…

“Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.”

‭‭Galatians‬ ‭6‬:‭9‬ ‭CSB‬‬

With that, The Thrill is gone!

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Put a cap on it

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WARMUP: We warmed up, standard fashion.
SSH, Cherry pickers, windmill, imperial walkers, hillbilly walkers
THE THANG: 3 rounds, 1 min each
tempo squats, lunge, Al Gores
3 rounds, 1 min each
Slow merkins, shoulder taps, slow wide arm merkins
3 rounds, 1 min each
Superman pulls, Slow flutters, reverse snow angels,
Bear crawls,
Broga
MARY:
ANNOUNCEMENTS:
COT: Welcome back Mile High

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