Tag: oldbay

We figured it all out

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WARMUP: ran to the back entrance of the school, 20 SSH, 20 merkins, 10 low slow squats, 8 windmills, 10 cherry pickers.
THE THANG: sets of 4 on 3 exercises. Started with 20 step ups, 20 dips, 25 flutters – we did this 4x.

Then YHC discovered a new fence in the ROTC area but it had a gate where we figured out how to open it. Next set was 10 pull ups, 20 merkins, 20 squats – 4x.

Next was a run around to the bus lot for lunge walks, then more running, then 20 CDDs, 20 crunches…rinse and repeat with 20 lunges added in.

As we ran all over campus, we talked about new energy and new ideas for Bushwood – all things Fogerty is taking to the memory bank. And Old Bay has got some ideas!
MARY: a little round the horn for Mary
ANNOUNCEMENTS: newsletter topics like men’s shelter, HIM camp coming up
COT: CSPAN round robin from the 3 of us

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KABOOM at Colosseum

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WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!

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Slow, Painful, Dirty McDeuce

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WARMUP:
– SSH x15
– IW (high) x15 => High Knee
– Seal Jacks x15
– Windmills x10 => Butt Kickers
– Merkins x10
– Dry Docks x10=> Shuffle L/R
– Low Slow Squat x20

THE THANG:
SLOW Dirty McDeuce – run lap in between sets.
Set 1 Set 3
– Wide arm Merkins – Dips
– Squats – Step lunges
– Big Boy Sit-ups – Weezy Jefferson

Set 2 Set 4- Jack Web (1-5)
– Curb Dry Docks – Burpees (1, 2, 3, 4, 5)
– Calf Raises – 4 moroccans (4, 8, 12 16, 20)
– Box Cutters – 4 squats (4, 8, 12 16, 20)

MARY:
– Freddies
– Dollys

Great work by all PAX! Thanks MainFrame for the opportunity to lead!

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Tall order of MOIST please

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WARMUP:
mosey
3 sets of 10 dips and 10 Derkins
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats
Mosey
Moroccan Night Clubs
Hillbilly Walkers
Low slow squats

THE THANG:
Light poles
10reps each exercise
Advance 1 poke at time
Go back to beginning stopping at each pole adding next pole each round
MARY: n/a
ANNOUNCEMENTS: 4th not July convergence…be there
COT: lots of prayers and praises🔥👆🏻

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Chugging $1 beers downtown

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WARMUP: mossy to parking lot across from Little Caesars. 10 windmills, 15 SSH, 15 LSS, 10 merkins. Since Bobber missed half of the warm up, we rinsed and repeated for him.

THE THANG: mossy to the first bar – Pint Shop – for some bar chugging pain. 5 rounds to complete a 1/4 of the Murph (5 pull-ups 10 merkins 15 squats). Run to Emmits, 1 round of 3 exercises (these 3 were repeated at all stops but with different number of rounds – 10 merkins, 15 squats, 20 LBCs). Missy to Armor artis for 2 rounds, mossy to Illumination for 1 round (3 rounds were called but due to high volume of mumble chatter reduced to 1 to avoid cops), mossy to Flower Bar for 2 rounds, lunge walk to FM eatery for 1 round, lunge walk to Hobos for 1 round. Run to intersection with 160 and do 5 burpees then run back to Emmits for 5 burpees. Rinse and repeat one more time then mossy to COT

We all enjoyed the beer chugging pain at each of the drinking holes in downtown. We even discussed opening up a college bar servig $1 beers in plastic cups as this would be a real $$$$ maker.

MARY:
ANNOUNCEMENTS:
COT: prayers for patience and healing for those sick

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Bitcoin’s Board of Bpainful Burpees

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WARMUP:
5 Bootcampers and 3 Runners got better with bootcamp routine below.

Mosey around the parking lot to warm-o-rama that includes,
SSH
Windmills
Tunnel Touches/produce pickers
Hillbilly Walkers
Moroccan Nightclubs
Imperial Walkers

Mosey to the bigger parking lot, for,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees

THE THANG:
Then head to the Board of pain for 5, 10 and 15, at four lamp posts followed by incremental burpees,
Merkins
Shoulder Taps
CDD
Mountain Climbers

Low Slow Squats
Calf Raises
Lunges
Monkey Humpers

LBCs
Freddie Mercury
Box Cutter
Flutter

Scramble to get back to Shovel Flag for CoT.

ANNOUNCEMENTS: Read the Newsletter, Lunch in Uptown, Hanging with Stang

COT: Prayers for families and traveling PAX

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SlowBurn:Running to the Chinese Massage 😳

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WARMUP:
SSHs
Mosey to the Chinese Massage
Hillbilly Walkers, squats, Merkins
Mosey to funeral home
Lunge walk
Reverse lunge walk
Mosey to entrance to FHC
THE THANG:
Do exercise at entrance
Run to top of driveway
Do accumulating exercise 1st,2nd…so on

1 Merkins x10=10
2 Leg lifts x9=18
3 Sumo squats x8=24
4 CDDs x7=28
5 Burpees x6=30
6 Wide arm Merkins x5=30
7 Donkey Kicks x4=28
8 Squat jumps x3=24
9 Flutters x2=18
10 Plank punch x1=10

MARY:
Mosey to Chinese Massage
LBCs, Freddy’s, Rosalitas, HelloDollys
Mosey to COT
Some more Mary all the way to 0600

ANNOUNCEMENTS:
F3Dads, Saturday guest Q at The Yard, keep posting
COT:
Prayers and Praises
Lots of health concerns, cancer, surgeries
Also lots of travel and prayers for safety
Family and praise for F3 and people in our lives

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Old Kingsley Loops

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THE THANG:
Suggestion was for Pax to run counterclockwise around old Kingsley business park loop, with the upgrade option of running an increased-paced segment around the pond within.
82% runners (14)
18% ruckers (3)
100% started their day up 1-0

Thanks Anchorman for the opportunity to lead.

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Mixed CD of favorites

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WARMUP:
Ran to small part across from Little Caesars for a dynamic warmup.
Toy soldiers, high knees, some other stretch Sasquatch taught us.
SSH, Produce picker, merkins and broga

THE THANG:
Ran to Church of Nazareth on Harris for stair work. Cycle consist of up and down twice.
Regular
Each step each foot
Right leg only
Left leg only
Skip a step
Skip two steps
Bunny hop

Next ran to tan to small garden down by Springs building.
10 step ups each leg
10 derkins
10 dips
Repeat

10 dirty myrtles
10 Mike Tyson’s

10 dirty myrtles
5 Mike Tyson’s

Next moves down to wall by parking lot across from COT
Wall sit – 3 10 second counts
Jog to curb and back
Wall sit – 30 seconds
Jog to curb
LBCs -20 INC
Wall Sit – 30 seconds

Last stop to the hill across from COT
Quadzilla until time expires
Merkins at the top and Big Boy sit-ups

Funhouse was the only one to complete all 7 rounds before time expired.

MARY:
ANNOUNCEMENTS:
COT:

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