Tag: Minuteman

Cold buckets

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WARMUP: We did a few things
THE THANG: One bucket at the bottom of the hill, one at the top.

The PAX enjoyed selecting pre printed slips of various exercises to execute and perform to perfection. The slips did not include anything too miserable for a 18 degree morning so we believe all survived. A nice coffee was provided postgame by <@U06RH8NQ44A>
MARY: SSH’s while Pusher retrieved the distant uphill bucket.

<@U035XDY7ABC> provided encouraging anecdotes from his recent trip to train awesome friends in Cuba :pray: <@U04GQT8NQ4C>
ANNOUNCEMENTS: A few
COT: Praise for those in Cuba, for grandchildren, and for the Lord giving us the privilege of being alive in His creation in the pre dawn 18 degree air.

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Apple fritter

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WARMUP: None
Announcements: None
Mary: None

Route was down Munn Rd to Harris St to Corner Donuts (have you tried?) and back.

No one brought me anything back from Corner Donuts.

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Coming in HOT

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WARMUP: yes
THE THANG:
SECTION 1: AMPHITHEATER ESCALATION (15 min)

Partners start at bottom level. One partner works, one rests/counts.

Round 1 – Level 1:

∙ Partner A: 20 dips

∙ Partner B: 20 Squats

∙ Both: BEAR CRAWL to Level 2

Round 2 – Level 2:

∙ Partner A: 20 Overhead Press (dumbbell)

∙ Partner B: 20 Step-ups each leg

∙ Both: LUNGE WALK to Level 3

Round 3 – Level 3:FLIP FLOP

Mosey back to bottom

SWITCH partners and REPEAT (swap who does A/B exercises)

4 rounds…

SECTION 2: CORE GAUNTLET (15 min – ABS FOCUSED)

All PAX line up at bottom. Exercises done in cadence together.

Station 1 (Level 1):

∙ LBCs x 25 IC

∙ Freddie Mercury x 20 IC

∙ Hammers

Bear crawl to level 2- did something, I forgot

Crawl bear back

∙ Box Cutters x 20 IC

∙ Superman hold x 20 seconds

∙ Flutter Kicks x 25 IC

Bear crawl to first level. Derkins)

Crawl bear back

SECTION 3: DUMBBELL DORA (8 min)

Partner 1 runs lap around ampithheater

∙ 100 total: Dumbbell Thrusters )

∙ 200 total: Overhead Press (alternating arms)

∙ 100 total: (curls)

MARY: she was involved throughout
ANNOUNCEMENTS: yes, break the dam, bethel, newsletter
COT: yes

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Clubbing in the Gloom

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WARMUP: Mosey with some karaoke over to Town Hall side parking lot where we checked the SSH box and did some stretchy, warm up moves
THE THANG: Ran to Millstone Park where we spent most of the affair, including burpees, lunges, step ups, dips, derkins, Bulgarian split squats, Jacobs ladder, etc. we paused at FMPD on return trek for some Monkey Humpers, bear crawls and crawl bears.
MARY: Spike led us in some American Peppers (you shoulda been there) and Minuteman finished us off with some Windshield Wipers.

All started, all pushed themselves, and all finished.

ANNOUNCEMENTS: Break the Dam, Bethel

COT: Of course, 5th core principal

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I can see for miles and miles

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WARMUP: 2 miles for some, some miles for 2
THE THANG: 6+ miles for some 14+ for some
MARY: could not keep up
ANNOUNCEMENTS: sign up for Break the Dam
COT: <@U5Y5JA02G> wrapped it up for us

Followed by drinks at Replay, and breakfast sandwiches for some, 13 for coffeeteria

Wegs marathon miles are cranking up, look out for 6@6 pre-runs coming to an AO near you

looks like we made it,

Barry Manilow

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Board & Blocks VQ

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WARMUP:
Side Straddle Hops, Squats, Merkins, Up Dog, Down Dog, Walk the Dogs

THE THANG:
Mosey to the buildings for a Board of Pain
One PAX runs a lap up and down stairs while other PAX does the exercise, then switch so all are done by all:

1. Donkey Kicks
2. Big Boys
3. Bomb Jacks
4. Merkins
5. LBCs
6. Jump Squats
7. Shoulder Taps
8. Apolo Ohno
9. Calf Raises
10. Lunges (Forward & Back, Alternate Legs)

Mosey to Pond for Block Party
1 Tricep Curl with block at one end, 5 Merkins on block in middle (on way out and back) , 2 Bicep Curls at other end
2/4 and so on up until 10/20 for last rep

MARY: Present during board

ANNOUNCEMENTS:
Break the Dam Jan 31st @ 11:00 am

COT:
Prayers for healing, wellness of kids, family, community

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Over sharing

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WARMUP: in the police parking lot (Longshanks style)
Toysoldiers, mosey, butt, kickers, mosey,
high knees, karaoke
THE THANG:
Hit the hill (minuteman has some video evidence) for 7s Burpees and Bombjacks

Headed over to the little mounds at Millstone Park for some declined inchworm Merkens and Bulgarian split squats

Found the print shop for some dead hang and called pull-ups

Burpees on a string of pearls on the way back to COT
MARY: did some hip mobility
ANNOUNCEMENTS: https://givebutter.com/BreakTheDam run is January 31
COT: was held

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Minuteman’s a grandpa!

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WARMUP: Imp walkers/MNC/arm raises/SSH/plank/merkins
THE THANG:

THANG 1:
ROUND 1 100
∙ Partner A: Diamond Merkins (max reps)
∙ Partner B: Wall Sit (against stage)

ROUND 2 200
∙ Partner A: American Hammers
∙ Partner B: Plank Hold

ROUND 300:
∙ Partner A: LBCs
∙ Partner B: Wall Sit (against stage)

THANG 2: “Stage AMRAP”
All exercises ON the stage:
∙ 15 Merkins
∙ 20 LBCs
∙ 25 American Hammers IC
∙ 30 Flutter Kicks IC
∙ 35 Plank Jacks
∙ 40 Freddy Mercurys IC
Between rounds: Quick mosey AROUND stage

THANG 3: “11s on the Hill”

BOTTOM: Carolina Dry Docks (1→10)TOP: Spiderman Merkins (10→1)
UP: Bear Crawl | DOWN: Walk

MARY: not needed

ANNOUNCEMENTS: break the dam race, bethel, New Year’s Day at MP
COT: prayers of gratitude for healthy newborn baby Archer!

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Barry Manilow is not just a F3 name

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WARMUP: mosey around park while doing SSH, windmill, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, merkins
THE THANG: start off in the parking lot by the fields – from one end to the other, bear crawl, and stop at every 3rd line to do 5 merkins. Once we got to the other side, lunge walk back, and stop at every 3rd line to do 5 squats. Using the parking lot running back and forth we did karaoke, run, nur, toy soilders, butt kicks, and high knees. Mosey to parking lot (stopping along the way for plank to keep pax together) by dog kennel for a Dora – 100 imperial walkers, 150 LBCs, and 200 flutters. Mosey back to flag.
MARY: plank and stretching
ANNOUNCEMENTS: read newsletter
COT: prayers and praises

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