Tag: oldbay

To go where none have gone before

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WARMUP:
THE THANG: out market towards the river district. Turn right on gardenia, first right on morris hunt. Go all the way to the end, turn around and head back. Next left on downing, follow until it ends at the bottoms of the Berkshire loop. Follow the loop back uphill to Richard’s crossing and head back to cot. 4.25 miles total.

We don’t go down morris hunt that often, I thought it would be a good change. Maybe next time we go up gardenia instead of down
MARY:
ANNOUNCEMENTS:
COT:

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Real American Crazy Train

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WARMUP: SSH, Morrocan Night Club, Merkins, Windmill, Cherry Picker, Low Slow Squat

THE THANG: Mosey from station to station. 3 exercises at each station. 45 seconds on, 15 seconds rest. 2 rounds at each station.

– Low Slow Squat
– Reverse Lunges
– Al Gore

– Merkins
– Alternating Shoulder Taps
– Moroccan Night Club

– Jump Squats
– Lateral Lunges
– Calf Raises

– Wide Armed Merkins
– CDD
– Overhead Clap

– Peter Parkers
– Side Plank
– LBC

– Seal Jacks
– Mountain Climbers
– Burpees

MARY: Flutters, Gas Pumper, Box Cutter

ANNOUNCEMENTS: Trash pickup, Stuff the Bus, Coffeeteria

COT: Don’t carry your burdens alone

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This and That

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WARMUP: dynamic warmup with a mosey in between exercises. SSH, squat, merkin, LBC, cherry picker, windmill
THE THANG:
– Dora 100 merkin, 200 squat, 300 LBC
– Dips and derkin series. 10 each on the cement benches. Rinse/repeat x3
– Step ups 10 each leg
– Jack Webb: 1:4 merkin to overhead clap

MARY: LBC, flutter, hello dolly, rosalita, alphabet
ANNOUNCEMENTS: news letter
COT: prayers for green card, teachers and students

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ROF 7-23

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WARMUP: yes, 7 minutes
THE THANG: A cinder block board of pain
OH claps/Imp walkers
squats
shoulder taps
curls
clean and press (maybe not, could have been a dead lift)
LBCs
merkins
swings
man makers
OH press
high reps, running up and down the back hill, sometimes with the block
MARY: yes
ANNOUNCEMENTS: some
COT: yes

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Miyagi’s VQ

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WARMUP:
Mosey
SSH
The Windmill
Squats
Shoulder Taps

THE THANG:
3 Total Rounds of
Suicide – 1
Carolina Dry Docks – 20
Air Squats – 20
Mountain Climbers – 20
Merkins – 20

Four Corners
3 Rounds Of Each
Merkins and LBC
Squats and Flutters

MARY: Round Robin

ANNOUNCEMENTS:

COT:

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Sweaty Richard

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WARMUP: Some did
THE THANG: Ran across Sutton to Richard’s, around the loop by Tesh, back out to Sutton, hooked a roger followed by another roger onto Derick’s (horrible spelling) for a quick out and back, hooked a right back onto Sutton where we then hit a Larry onto Market and took it home to Starbucks.
MARY: Don’t know her, sounds like a nice lady.
ANNOUNCEMENTS: Sweaty Barry, Stuff the bus, Coffeeteria Convergence
COT: Very sweaty ball of men. Slow down and be grateful for the many blessings that we have.

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2 Boards of Pain and Little Review

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WARMUP:
10 each in cadence:
– Seal Jacks
– Moroccan Night Clubs
– Cherry Pickers
– Windmills

THE THANG:
Mosey to the pier behind Pacos Tacos:

– “Walk the plank” – plank while partner lunge walks out then and runs back.
– “Plank the walk” – same but reverse lunge walk & nur
– Bear crawl the pier and run back while and partner squats
– Bear crawl the pier and nur back while and partner squats
– Burpee long jump the pier and run back while and partner does Side Straddle Hops

Review: Leave no man behind, but leave no man where you find him.

Mosey to pond overlook:
Al Gore while PAX take a lap around the sidewalk island one a time.

Mosey to dirt parking lot:
Partner up for board of pain.
One PAX runs the a marked off area (about half the lot) while other does:

– Merkins
– Carolina Dry Docks
– Shoulder Taps
– Mountain Climbers
– Flying Squirrels (aka <@U08QLQH6J68> burpee)

Review: 5 Core Principles, plus how we esteem each PAX giving their best effort – not if there are stronger or faster than the other PAX.

Mosey back to amphitheater, stopping along the way at a beach for 10 in cadence of:

– Dips
– Derkins

Big reveal of the other side of the board of pain. One PAX runs a lap around the amphitheater while others do:

– Step Ups
– Bomb jacks
– Imperial Walkers
– Burpees
– Hillbilly Walkers

Review: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

MARY:
Got a handful of exercises in, highlight being Spike’s leading for the first time with Freddy Mercurys.

ANNOUNCEMENTS:
Sweaty Barry next TU
Trout 2 Trout next TH

COT:
Heart health, mental health, unemployment/job search, parents adjusting as kids become adults, adult kids navigating relationships

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Donuts are a food group!!

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WARMUP:
Slow mosey
Lunge walk
Mosey
Fruit pickers
Imperial walkers
Low squat
Merkins
Slow mosey
Hillbilly walkers
Moracan night clubs
Slow mosey
3 rounds of Swing crunches and pull ups
THE THANG:
Accumulating ladder with bear crawl or lunge across turf between sets of exercises
1 merkin- 12 total
2 big boys – 22 total
3 SSH – 30 total
4 flutters – 36 total
5 burpees – 40 total
6 leg lifts – 42 total
7 sumo squats – 42 total
8 American hammers – 40 total
9 monkey humpers – 36 total
10 mountain climbers – 30 total
11 donkey kicks – 22 total
12 ski abs – 12 total
MARY: no time
ANNOUNCEMENTS:
The Barry 7/22 7pm
Trash pick up
Blood drive
Christmas party
COT:
Temptation is real and used often since the beginning
As men we are made to make the tough decisions and hold the line and choose wisely when faced with temptation
Look to Sky Q and Concentrica and don’t do things impulsively :clap: :bacon: :fire: :point_up_2:

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Fellowship Monday

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7 ruckers and 3 runners this morning thru Baxter. All enjoyed immensely. Thank you for your attention to this matter. RPJ Assassin

Please sign up for lawn care (link in the newsletter)

Trash pickup fellowship is Sat July 26. (See newsletter)

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