Tag: oldbay

BandCamp’s Revenge 🙄

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WARMUP: Mosey to smooth pavement.  IW x 10;  WM x 10;  LSS x 10;  AP x 10

THE THANG:  Rugby Sprints – duh. 🙄 Ground exercise followed by hard sprint and back followed by quick recovery [TWSS!].   Times 5 reps times 3 sets.  

Talked about forgiveness (example – admit your sins to a trusted source – voice your forgiveness to others – get out of your head and on with your life).  

Move over to the Hill – you know the one 🤷🏻‍♂️.   5 Flying Squirrels followed by a sprint up and run back – x 3 times.  

MARY:  6-ish minutes of abdominal exercises – someone called them out – there – are you happy?!?

ANNOUNCEMENTS:  Give to the Dam to Dam fundraising – it’s the actual point where F3 hits community leadership.  For real!

COT:   @Sprocket took us out because he’s the kind of guy you want covering your back – we prayed for all of our souls and the souls of those we love. Aye!

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Mosey Free Friday

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WARMUP: 10 each- Cherry Pickers, Moroccan NC
THE THANG:
ROUND 1
2 rounds of Tabata 60 seconds with 30 second rest. PAX was challenged to beat the first count on the second round. They probably went soft expecting a 3rd round but I failed to meet their expectations 😂
The Exercises-
Merkins
Squats
Burpees
Big boys
Shoulder taps
LBC’s
Lunges

ROUND 2
Dora with lunge walk out and toy soldier back mode of transportation.
100- Merkins
200- Dips
300- Squats

MARY: 2-rounds
ANNOUNCEMENTS: News Letter
COT:Had to be there

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Sir Topham Hat Ran and Then Ran Away

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WARMUP: Some stretched
THE THANG: We ran
MARY: Some stretched
ANNOUNCEMENTS: There were some
COT: It happened

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Love Jams Session Head to Toe Tabata

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WARMUP:
10x SSH
10x Moroccan Nightclub
10x big arm circles
10x hillbilly walkers
10x lss
10x windmills
10x mtn climbers
10 count alternating plank, elbows to regular around the circle
Honeymooner, down dog stretches
light mosey around front lot with butt kickers, toy soldiers, high knees
THE THANG: Head to toes Tabata – 8 cycles, 6x sets ea. 20 secs on, 15 secs rest. 1 min recovery run
1. cdd
2. Dips
3. Merkins
4. Lbc
5. Superman’s
6. Monkey humpers
7. Side to side Squats
8. Calf raises
MARY: no time
ANNOUNCEMENTS: Jaegar csaup March 11, read your newsletter
COT: prayers for M’s job search

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HIIT?

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8 enjoyed a beat down on the football field at Ballroom. The buckets of running pain were back and the pax selected random runs from the assortment of options available such as 20 yard sprints, 50 yard runs, 100 yard runs, and just a few, very few, mall walk options. But mostly an opportunity to get in just under 2 miles worth.

Great fellowship and good to see Who Dat back out clown carring with Cubbie.

Prayers for Triple Lindy and his health concerns as well as some family health issues. Prayers for Poppins family situation, for peace and comfort.

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Hip Hop Hooray

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We had 9 HIMs post at The Yard for an old school Hip Hop Hooray, playing cards beatdown with a Boogie Down Productions Old School straight up Hip Hop soundtrac :

WARMUP: Abe Vigoda, Breakdancing Merkins, Cherry Pickers, Drill Instructor, Flying Squirrels, Imperial Squat Walkers

The Thang:

Mosey to Light Pole #1- Pick a Card/workout 3x

Mosey To

Light Pole #2 Pick a Card/workout 3x

Mosey to

Light Pole #3 Pick a Card/workout x3

Picking a Royal card- 20 reps

Picking a card #-10 reps

Picking an Ace-100 reps

Backward Lunge, Backward Run (NUR), Burpees, Bulgarian Split Squats, Calf Raises, Merkins, Mountain Climbers, Oblique Crunch, Plank Jacks, Rosalita, Smurf Jacks, WW II Situps

COT

Old School Hip Hop FNGS:

Afrika Bambaataa-Planet Rock

2 Pac-Changes

Biz Markie-Just a Friend

Coolio-Gangsta’s Paradise

Fat Boys-Fat Boys

House of Pain-Jump

Ice Cube-It was a Good Day

KRS -One-Step into A World

LL Cool J-Mama Says Knock You Out

MC Search-Here it Comes

Naughty By Nature-Hip Hop Hooray

Rob Base-It Takes Two

Tone Loc-By popular request by Tater!!#backblasts #ao-the-yard @Senator Tressel @UHaul @tater @Peabody @Barry Manilow @oldbay (edited)

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HIP HOP HOORAY!!

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Hip Hop Hooray (Name O’rama Video)

We had 9 HIMs post @theyard for an old school Hip Hop Hooray, playing cards beatdown with a Boogie Down Productions Old School straight up Hip Hop soundtrac :

WARMUP:  Abe Vigoda, Breakdancing Merkins,  Cherry Pickers,  Drill Instructor, Flying Squirrels, Imperial Squat Walkers

The Thang:

Mosey to Light Pole #1- Pick a Card/workout 3x

Mosey To

Light Pole #2 Pick a Card/workout 3x

Mosey to

Light Pole #3 Pick a Card/workout x3

Picking a Royal card- 20 reps

Picking a card #-10 reps

Picking an Ace-100 reps

Backward Lunge, Backward Run (NUR), Burpees, Bulgarian Split Squats, Calf Raises, Merkins, Mountain Climbers, Oblique Crunch, Plank Jacks, Rosalita, Smurf Jacks, WW II Situps

COT

Old School Hip Hop FNGS:

Afrika Bambaataa-Planet Rock

2 Pac-Changes

Biz Markie-Just a Friend

Coolio-Gangsta’s Paradise

Fat Boys-Fat Boys

House of Pain-Jump

Ice Cube-It was a Good Day

KRS -One-Step into A World

LL Cool J-Mama Says Knock You Out

MC Search-Here it Comes

Naughty By Nature-Hip Hop Hooray

Rob Base-It Takes Two

Tone Loc-By popular request by Tater!!

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Wait..what?!?

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WARMUP: @Double D kicked us off with a disclaimer and quick mosey around the parking lot before we circled up to do a handful of warmup-y type exercises…I would list them out, but can’t recall exactly what we did as (unbeknownst to most of the PAX) I was more concerned with concealing the speaker I was carrying for my portion of the Q.  Kudos to @Pusher for noticing. I do, however, recall the group providing the 5 core principles of F3 as we had an FNG EHd by @OldBay

THE THANG: After warmups, @Double D mentioned the theme for the day, which was Adaptability and Agility and then handed off his Q to YHC.  I proceed to expand upon Adaptability and Agility and the need as leaders to be both Adaptable and Agile as there is always something that comes at us unexpectedly.  We then proceeded to mosey to the Lowe’s parking lot where we circled up for 15 mins of EMOM (every minute on the minute) of the following exercises:
1 burpee
2 lunges each leg
3 merkins
4 low squats
5 SSH

*Music started off on AC/DC radio and switched halfway through to 90s Hip Hop to accommodate @Pusher’s musical preference.

The PAX then mosey’d to the top of the hill by the gas station for a few plank jacks before moseying back down to the lot for what started out as a quick broga session that didn’t feel right due to the 90s Hip Hop, which was adapted to a 16-PAX circle of PAX-led mary.

MARY:
ANNOUNCEMENTS: D2DB tomorrow, D2D Relay in 3 weeks, read your newsletter
COT: what’s shared in COT, stays in COT!

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Accumulators

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WARMUP:
– SSH >> Butt kickers
– Windmills >> Toy soldiers
– Imperial Walkers >> High knees
– Squats >> Shuffle left/right
– Peter Parkers, Parker Peters, Mountain Climbers

THE THANG:
Accumulator:
Cones 1-7 set up in a line about 30 yards apart. Do first exercise (in list below) and the number of reps is the cone number – so, do 1 at first cone, 2 at second, and so on. After last cone, run back to first and plank until 6 gets in. Repeat for each exercise.

– Flying Squirrels
– Low Slow Squats
– Bomb Jacks
– Plank Jacks (4 count)
– Run Stance Switch

Broad jump flying squirrels – paxs line up and count their broad jumps across parking lot. All pax do flying squirrels (rep is least number of broad jumps among pax). The number was 12

Wall sits, 2 rounds
– Jack Reacher
– Step out and do 4 count plank jack

MARY:
– American Hammer
– Freddie Mercury

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4 Corners of Chatter

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It was a cold/dark morning in the gloom but there was enough fiery mumble chatter to keep everyone warm.

Quick warmup then a long mosey over to the Church of the Nazarene for a little 4 corners of pain.

4 Corners of Jack Webb Lap around the church.

4 Flutters – Added 4 each round until we hit 40
1 Merkin – Added 1 each round until we hit 10
1 Squat – Added 1 each round until we hit 10
4 Overhead Claps – Added 4 each round until we hit 40

Ran back to COT for prayers and praises.

JWow

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