Tag: oldbay

Old School Weinke in a Sandwich baggie

Leave a comment

WARMUP: Standard Old School
SSH X 25, IW X 10, Squat X 10, Merks X 10, MTN Climbers X 10, Moroccan NC X 10, HB Walker X 10, Peter Parker X 10, Plank JACK X 10, SSH X 25
THE THANG: Mosey to Indian restaurant lot, circle up for Duck Duck Goose Mary – Mode of transportation for the Goose is Bear Crawl, Mary consisted of LBC, Flutter, Freddy, AH, HD, Rosalitta.
Mosey to Lowes – count off 1’s and 2’s. 1 Mode of transportation first round Lunges, 2nd Burpee Broad Jump, last round reverse Lunges. Other group choose Al Gore or Plank hold.
Mosey to other side of Lowes – Traditional Jack Webb.
COT to stretch
MARY: N/A
ANNOUNCEMENTS: Dam to Dam
COT: Prayers for peace, in the world and for families saying goodbye to loved ones, prayers for time spent with family, prayers for good decisions for families,

TClap |
0

Leadership Isn’t Easy and That’s Why F3 Exists

Leave a comment

WARMUP: some chatter about morning mental state, college kid stress, and a weird smell in Kingsley. Then we launched.
THE THANG:
A lap around Kingsley for 1 mile
11s of Derkins and Dips
A lap around Kingsley for mile 2
11s of Step ups and Sumo Squats
A lap around Kingsley for mile 3
11s of Parker Peters and Am Hammers (post workout bc we times out)
ANNOUNCEMENTS: 12 th anniversary convergence on 9/28
COT: good times sharing about our first posts in F3, memories of impactful Kotters like Red Banjo and Santini, the story of OBT innovating to support DD in the launch of The Fort. When we’re called to lead it will be hard. We will have questions and doubts. Rely on strong discernment listening to friends and family, watching for signals and signs from Life and leaning on prayer to find the signal amid the noise. It’s not easy. And that’s what F3 pax are called to — Acceleration is never easy, we just get stronger.

TClap |
0

(Tony romo voice) that’s a lot of monkeys, Jim!

Leave a comment

WARMUP: windmills, produce pickers, imp walkers – in cadence them moseyed to the football field
THE THANG: rounds of suicides on the field

Starting at goal line, run to 10 yard line and do 10 reps, run back to goal line, run to 20 yard line do 20 reps, etc. repeating to the 50 and then back to the 10 in 10 yard increments. Then run to the opposite goal line and back

Exercises:
Round 1 SSH
Round 2 overhead claps
Round 3 monkey humpers
Round 4 am hams

Stagger back to COT
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Great bootcamp weather for a run (10 degrees too warm for good running weather)

Leave a comment

Walmart Route

TClap |
0

Cha-Ching’s Legacy

Leave a comment

So, https://f3thefort.com/2020/01/17/black-diamond-at-the-one-word-convergence/, because they guy would lay ridiculous beatdowns. And there’s just no need to reinvent the wheel. It’s already round and works really well (that’s also my Naked Man Moleskin). Plus that’s part of why we write the backblasts!
WARMUP: Yes, did that. Cha Ching didn’t, and I needed more warm-up. If you can’t do it, don’t Q it! FTC showed up late; so, he missed it.

THE THANG:
Cha Ching warmup:
EMOM
min 1 – 20 burpees (this was hard, counted them in cadence)
min 2 – 30 jumping lunges
min 3 – 40 penguins
min 4 – 50 carolina dry docks
min 5 – 60 side straddle hops

then we mosey a bit
did some peruvian mountain climbers and bulgarian split squats on a bench
mosey some more
bear crawl a bit

That’s when we hit the Jack Webb:
1 Mack Tar Jai
4 Jump Squats
got to 7/28, then moseyed to pull up bars

Hung on the bars for a while
Did some knee ups
Did some super slow pull ups

Got close to COT and finished the Jack Webb set

Then we had 6 minutes left, so we did the Cha Ching EMOM “warm up” sequence again. It was rough

MARY: Last Call called flutters in cadence for the first time.

ANNOUNCEMENTS: https://mailchi.mp/02213eb80972/lorrorq9g6-13583069

COT: Was held

TClap |
0

No garbage truck today

Leave a comment

WARMUP: ssh, windmills, iw, hw all in cadence
THE THANG: 4 corners around the empire pizza/ Persis building
Corner 1: squats
Bear crawl to corner 2
Corner 2: squats and big boys
Run to corner 3
Corner 3: squats, big boys, merkens
Lunge walk to corner 4
Corner 4: squats, big boys, merkens, dips
Run to corner 1 to repeat

Rep count 25-> 20-> 15-> 10-> 5
MARY: a little for quicker ones
ANNOUNCEMENTS:
COT:

TClap |
0

Duo Accumulatoro

Leave a comment

WARMUP:
Mosey down the road. At a random corner, a little warm-up:
– SSH
– Windmills
– bit-o-stretching

THE THANG:
Mosey to very back of Lash parking lot to find a cone. Pax to run across back of the lot, stopping at each island.

1 rep at 1st island
2 reps at 2nd
3 reps at 3rd…etc.

When first pax gets to 8th island (and does 8 reps), run back to first island and sweep the rest of the pax.

Rinse and repeat with next exercise. The exercises were:

1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Jump Squats
5. Merkins
6. LBCs

Mosey back to COT.

TClap |
0

Dirty McDeuce – sans SpaceX Launch

Leave a comment

WARMUP:
Run down behind school, outside of the gym for COP warm-up:
– SSH
– Windmills
– Imperial Squat Walkers
– Mosey up toward south side of school with butt kickers, high knees, shuffle left/right.

THE THANG:
Slow, Dirty McDeuce:
4 sets, 3 exercises each, 12 reps, 1 mosey lap between each set.
Set 1
– Wide arm Merkins
– Squats
– LBC

Set 2
– Dry Docks
– Flutter Kicks
– Calf Raises

Set 3
– Dip
– Step lunges
– Weezy Jefferson

Set 4 – Progressive Jack Web (1-5)
– Merkins
– 4 slow air presses
– 4 squats

Mosey to basketball courts for rugby sprints:
– Exercise in place (in cadence)
– When pax hear “go!” sprint to far side,
– Sprint back to near side.
– Walk to far side.
– Rinse and repeat with new exercise.

Mosey back behind school again for some wall sits:
– Jack Reacher
– 3 Bomb Jacks

MARY:
Starting with seniors choice, each pax taking a turn.

Moleskin:
Great fellowship as we hoped to see the SpaceX launch that was scheduled for 0536. Turns out it was delayed (but we didn’t know during the workout). There was lively discussion about which direction we should be looking, with references like Charlotte, Fort Mill, the airport, airplane approaches, and even the moon, all called into question.

Thanks for the opportunity to lead, Bass-o!

TClap |
0

Running amongst the AOs

Leave a comment

WARMUP:
THE THANG: ran through Baxter to front st, out to 160, through the earthfare lot to the turnaround at Gold Hill Middle – 4.5 mile round trip
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0