Tag: Oolong

100-Yard Double Quarter Pounder

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WARMUP: SSH, Windmills and others
THE THANG:

  • First Quarter (25 Yards): Run to the 25-yard line, complete 25 merkins Nur to the goal line.
  • Second Quarter (50 Yards): Run to the 50-yard line, complete 50 squats, and Nur to the goal line.
  • Third Quarter (75 Yards): Rub to the opposite 25 yard line, complete 75 mountain climbers (R+L =1) and Nur to the goal line.
  • Fourth Quarter (100 Yards): Run to the opposite Goal line, complete 100 SSHs and Nur to the goal line.
  • Repeat: Rinse and repeat the entire sequence for a "Double Quarter Pounder".

4 Corner Finisher

  • Round 1:

Corner 1- 10 Merkins
Corner 2 – 10 Copperhead Squats
Corner 3 – 10 Merkins
Corner 4 – 10 Copperhead Squats

  • Round 2:

Corner 1- 10 CDDS.
Corner 2 – 10 Jump Squats
Corner 3 – 10 CDDs.
Corner 4 – 10 Jump Squats

MARY: A few exercises
ANNOUNCEMENTS: Were made
COT: We shared and Prayed

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School Tour

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Commentary courtesy of Dark Helmet:

12 men at The Pit Of Cocks received a generous helping of Italian Jobs.

The Thang:

  • Run 1/4 mile-ish then perform the following
  • 10 Burpees
  • 20 HR Merkins
  • 30 Lunges
  • 40 Mountain Climbers
  • 10 Burpees

Repeat until the hate leaves your heart or until 45 minutes has elapsed…

Moleskine:
The morning began with Liberty rescuing Goose’s hemorrhoid pillow from the parking lot (not sure when that got left there) and placing it lovingly by the flag. Also placed by the flag, was a fat deuce squeezed out like Satan’s toothpaste by 3D’s nutsniffer. Not to worry, like most good dog owners, 3D brought his little doo-doo produce bags and collected the offering to carry with him. I don’t have a dog, and one of the main reasons is that I currently live in a situation that would require me to bend down and collect the feces of a lesser beast. I'm on the top of the food chain. I will not collect feces. Besides, the mighty (though domesticated) canine deserves to leave his castoffs where they lay, so for me to take responsibility to care for such an animal would require me to live beyond the officious reach of an HOA and past the confines of a fence…

Changing subjects, Deep Dish remarked about the amount of sand in the CRHS parking lot and was contemplating how to take his kids there and convince them that it was Myrtle Beach, but with less cigarette butts.

COT: Pray for many men’s relatives, to shoulder our burdens, and to be smart enough not to go alone.

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Heavy Shiiiii

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WARMUP: lap around the park. Stopped for some merkins, SSH and squats
THE THANG:
PAX cycled through 8 stations
1: 2×50 KB carry
2: 20 sandbag burpees 60lb
3: 20 hand release merkins, 20 squats, 20 big boys
4: 150lb ball carry
5: 20 devils presses. 2x50lb dumbbells
6: 15 ball over shoulder. 100lb
7: sandbag throw out and back. 40lb
8: sled pull out and back. 90lb

While PAX waited for the stations, we worked through a board of pain.
100 SSH
90 mountain climbers
80 squats
70 dry docks
60 shoulder taps
50 lbc
40 flutter kicks
30 American hammers
20 jump lunges
10 burpees

With final 10ish minutes, PAX played a game. Divide into 2 teams with a “home base”. Try to get as much weight into your home base by stealing from oppo team. Must do 5 burpees before stealing weight.

MARY: a bit
ANNOUNCEMENTS:
COT:

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The Dora Smoke Show

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Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs to STOP sign and back. Switch.

Exercises:
50 Burpees
100 Leg Ups
150 Tricep Dips
200 Squats

MARY: She likes to show up when Dora is there
Flutter Kicks – 20 IC
American Hammers – 20 IC
Hello Dollies – 15 IC
Freddie Mercuries – 15 IC

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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What would you say you do here?

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WARMUP: yea, this is important

THE THANG:

  1. move the parking lot aisles. 1 burpee, run to the other end, 2 burpees, next aisle, 3 burpees, etc. up to 10
  2. mosey to the hill with the close light poles. 5 squats at the first, bear crawl to the second, 10 squats, bear crawl, etc. up to 30
  1. the last light pole was not illuminated….reminds me of a sad clown. A man who is present but the lights are off. So, of course we did reps there, because that guys needs them the most
  1. back down the hill with Carolina Dry Docks and crawl bear.
  2. mosey to the front of the school for a fake stop
  3. mosey to the back of the school for a short sprint
  4. mosey to the side of the school to climb the hill
  5. mosey back to COT with Dictator taking the lead

MARY: last 5 min and we rotated who led

ANNOUNCEMENTS: newsletter

COT: There are lots of guys in our lives with their lights off. Just a shell of what they could be. You can see it at work, in your neighborhood, at church, your kid's school, the grocery store, in a restaurant, etc. They're cosplaying at being the men they were created to be. F3 isn't the only answer for them, but it's a pretty dang good one. Go EH!

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A Smokin Swinging Beatdown

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Warm-Up:
SSH – 25 IC
Imperial Walkers – 20 IC
Hillbilly Walkers – 20 IC
Moroccan Night Clubs – 15 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Cheese Shredder

The Thang:
1. Swinging Time:
(Mosey between each swing on every round)
Round 1- 10 Merkins and 10 Squats
Round 2- 10 Shoulder Taps and 10 Lunges

2. Smoke that Hill:
Seven's- Start w/ 10 Burpees at the bottom and then Bear Crawl to the top of the hill to do 1 Bomb Jack and then mosey down the hill.

Mary:
Flutter Kicks – 20 IC
American Hammers – 20 IC
Freddie Mercuries – 20 IC
Hello Dollies- 20 IC
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Inaugural Jackal

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WARMUP: Ran to the far side of the complex where there was still pavement and started out with SSH, windmills, merkins, cherry pickers, low slow squats, honeymooners, downward dog. Covered off in the F3 mission.
THE THANG: 3 exercises, 25 reps each, 50 yards to run – do this 4x
– merkins (chest hits the ground)
– Squats (chin up, back straight)
– Flutters (4 count)

Next we ran about 150 yards and did 3 more exercises, 25 reps, mode of transportation was bear crawls, 50 yards.
– CDD
– Lunges (single count)
– Freddy mercury (double count)

Took the off road run to COT area where we found benches and did 20 dips and 20 derkins.

Wrapped up with F3 credo and 5 core principles.
MARY: yes, a few rounds here
ANNOUNCEMENTS: importance of leading workouts leads to leading your family
COT: lots going on!

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TT Mahomes

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Usual disclaimer stayed close by for Sugarbug arrival. Open with broga, SSH, windmills, shoulder taps etc.

Mosey to the school entrance. Did reps of 5 incrementing to 30 for each light pole up the hill.
Each exercise totaled 105 reps per Bobbers math.

Merkins-run
Squats-nur
Flutters – bearcrawl
LBC’s-run
Calf raises
Monkey humpers – run

Back to COT for announcements and stuff. PSA get body scanned for skin cancer it’s no joke :ear_with_hearing_aid:

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Jackal’s 1st Field Trip

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WARMUP: F3 Mission, Windmills and SSH
THE THANG: Burpees, Merkins and Squats to CRHS. Wall sits and B2W, parking spot workout, alternate grave diggers, LBC, shoulder taps, gas pumpers HR Merkins, Monkey Humpers, Plank Jacks, OH Claps, each island did Iron Mike buy-ins since nothing is ever really free. Mosey back to FCMS and did Bobby Hurley at the BB courts
MARY: Heels to heaven, penguins
ANNOUNCEMENTS: convergence, Dredd
COT: prayers for many family and friends entering new season in their lives.

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