Tag: Pauly D

EMOM at the movies…

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WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon stretch, mosey to the parking lot in front of the movie theater.

THE THANG: 4 corner EMOM
(every minute on the minute)

PAX broke into three group and picked a corner to start at. Each corner had a different upper body exercise listed on a white board. You would preform the exercise for a minute straight then a buzzer would go off and you had 15 seconds to run to the next corner and get ready for the next exercise. Corners were about 80 yards apart. (No meters Merica)

Exercises were:

Thrusters with cinder block
Hand Release Merkins
Bear crawls
Curb Walks-(plank position facing curb and walked hands on top of curb then back down. Like step ups with hands….)

We did three laps of this then stoped and turned the boards over for new lower body exercises to do two more laps in the same fashion.

Lower body exercises:

Over Head Squats with cinder block
Butkus (Quick curb steps ups)
Jumping split squats
Duck walks

After that we ran to the fountain near movie theater and did wall sits while one person farmers carried bigger than normal cinder blocks around the fountain until each man went.

Then moseyed back to flag.

MARY: Flutters, Freddy mercury, side LBCs, held 6”, big boys

ANNOUNCEMENTS: bethel, 4Bs, and trash pick up all next week. Read the letter O’news

COT: was had, discussed, and prayed for

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Racing at the Pit

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Always an honor and a privilege to lead my F3 brothers in a workout. Like to try and mix it up a bit for the PAX so I researched the backblasts for this AO. Reached out to the Site Q to inquire what kind of gear is available onsite. Learned this site has a fire hose, a log, cindies, and biga** tires. Research complete, a plan was made.

WARMUP: SSHs and Burpees and then moseyed to our racing area.

THE THANG: Gear for this site is located by the garage towards the bottom of the road beside the stadium. Arrived early to scope out the area and set-up gear for racing so PAX could get to work right away, no wasted time. There is a side road right in front of the garage which was perfect for the plan.

Marked a starting line and placed 5 tires at this position and then marked a turnaround area approx. 40-50 yards from the starting line. This was our racing area. Turns out we only needed 4 tires so rolled one to the side.

Pit Crew area was the concrete pad in front of the garage. Laid out Cindies for the PAX to complete various exercises.

Format: Partner up. Partner 1 starts flipping the tire from the starting line towards the turnaround area while Partner 2 completes the Cindy exercises. Once exercises are completed, Partner 2 runs to swap with Partner 1. Continue to swap until your tire comes back from the turnaround area and crosses the starting line, which is now the finish line. We completed 4 races, exercises listed below.

Race #1 – Cindy Swings – 20 reps, OH Press – 20 reps
Race #2 – Simbas – 15 reps, Straight Lower Leg Lifts while holding Cindy – 15 reps
Race #3 – Bear Hug Cindy Squats – 20 reps, Bear Hug Alt Backward Lunges – 10 reps total
Race #4 – 12 Man Makers

Goal was for each partner to complete 2 rounds of the Cindy exercises while completing a lot of tire flips. Mission accomplished.

Side note, if you want to win tire flip races it is a good idea to have PaulyD on your team. With race 4 completed PAX helped YHC return the gear to the proper resting place.

We Indian Ran back to COT

MARY: Had time for 4min with Mary

ANNOUNCEMENTS: Bethel Serve, 4Bs, Trash PickUp, Read your NL

COT: STK!

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Easy on the Shoulders, Not on the Legs

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This is my birthday week, so I'm trying to Q all 5 days. #1 in the books!
WARMUP: Windmills, stretching, Moroccan NCs and a mosey down behind the stadium and school.
THE THANG: Lamppost-palooza. Run to the lamppost, complete the exercise, run back, run to the next lamppost.
Round 1: 40 calf raises (reg, in, out, and sumo 10x) for four lampposts.
Round 2: 11 Big Boys, 22 Big Boys, and 33 Big Boys
Round 3: 11 Squats, 22 Squats, 33 Squats, and 44 Squats.

Run around to the roundabout by the stadium entrance. Perform a modified Dora as we were running out of time. 100 Lunges, 100 Squats, 100 LBC's with partner.

MARY: Flutters, Freddie's, Wheezy Jeffersons
ANNOUNCEMENTS: Bethel, Bethel and more Bethel.
COT: Good stuff in here.

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Birthday Bash

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32 Trips Around the Sun
WARMUP: 32 Moroccan Night Clubs, 32 SSH.
THE THANG:
Stop 1: 4 Corners Parking Lot
At each corner:
8 Merkins
8 Squats
8 LBCs
8 Mountain Climbers
32 reps per corner
Jog between corners

Stop 2: Police station entrance
Step-ups, 16 each leg
Dips, 16 each arm
Derkins, 16 each arm
Bulgarian Split Squats, 16 each leg

Stop 3: police station wall
“Hitting the Wall at 32"

Round 1
Wall Sit: 32 seconds
32 Squats
Round 2
Wall Sit: 32 seconds
32 Calf Raises
Round 3
Wall Sit: 32 seconds
32 alternating Lunges
Round 4
Wall Sit: 32 seconds
32 Monkey Humpers

Stop 4: Downtown Gazebo
32 Shoulder Taps
32 Dips

Stop 5: The Print Shop
3 pull ups
32 Carolina Dry Docks
2 pull ups
32 Freddie Mercurys ic

Stop 6: Veterans Park “Birth Year"
Born in 1994
19 + 9 + 4
19-Weezy Jeffersons
9-Hand-release Merkins
4-Navy Seal Burpees 10 count

Stop 7: Up Massey to the lot
8 Diamond merkins
8 Bonnie Blair’s
8 V-Ups
8 Hand release merkins

Stop 8: back to the Amphitheater
8 Big Boys
8 Weezy Jeffersons
8 Pickle Pointers
8LBC’s IC

MARY: Broga
ANNOUNCEMENTS: Busy start to November
COT: yes

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Why do we keep running past the destinations

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WARMUP: walkers, windmills, Peter parkers, up and down dog stretches
THE THANG:
We visited 6 different locations making a full loop around the CRHS property

Each location had a start point, a destination point, an exercise, and a rep count

Pax did the exercise at the start point, ran to the destination point repeated the exercise in the designated reps, ran back to the start point and did the exercise for the reps again. We then ran to the next location start point ( going past the destination to point it out to the pax

Location 1 – the road behind the visitor side of the stadium.
Start at the storage building at the bottom of the hill to destination at the top of the hill. Exercise was 5 burpees

Location 2 – the bus loop. Start at the far end of the bus loop to destination at the other end of the bus loop. Exercise was 10 bomb jacks

Location 3 – the faculty parking lot ( near baseball/softball fields). Start at the end closest to fort mill pkwy to destination at the the other end. Exercise was 15 merkins

Location 4 – the car loop in front of the school. Start at the far end near the band field to destination at the way other end. Exercise was 20 shoulder taps – count only right side

Location 5 – the student parking lot. Start at the top – farthest away from the school to destination right in front of the gym. Exercise was 25 squats

Location 6 – the entrance road to the student lot. Start at the bottom next to the stadium to destination at the first student lot entrance. Exercise was 30 LBCs

Ran back to COT – 3.0 miles
MARY:
ANNOUNCEMENTS:
COT:

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Coach’s Co-Q at Coach’s Box

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WARMUP: Led by Hominy: 20 SSH. 20 Mountain climbers. Mosey to loop.
THE THANG: 10 merkins. Lap. 20 Squat. Lap. 30 calf raises. LBC waiting for the 6. Mosey back to the skillet. Called 20 CCD. Do a violater.
Switch to LTrain.
Partners. Alternate between a run around light poles and AMRAP on the following sequence: Merkins. Lunges. LBC. At the end we closed with two rounds of burpees.

Discussion: Coaching.

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Chilly Monday Bread Maker Beatdown

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WARMUP: SSH,IW,Hillbilly, Cherry pickers, Runners stretch, Down dog
THE THANG:
Mosey to Forest Creek Football field.

  • 2 lengths of the field.

Length 1: lunge walk 10 yards, Catalina wine mixers, increasing reps by 2 every 10 yards. After 50 yards, switch to Dragon walks and jump squats, decrease reps by 2 every 10 yards.
Repeat the process for another length with skips/big boys & karaoke/freddie mercurys

  • Bearmuda Triangle: Bear crawl to 1st cone, 1 burpee, Bear crawl to 2nd cone, 2 burpees, Bear crawl to 3rd cone, 3 burpees. Repeat for 3 total laps.
  • Partner work, 1 runs 50 yards while other performs the exercise. Plank, Al Gore, Plank, Al Gore, Flutters
  • 4 Corners of Merkins. Diamond, wide arm, staggered, ranger. Then mosey back to COT

MARY:

  • Heels to heaven
  • Metro sit ups
  • Navy seal sit ups
  • J-Lo’s
  • Pickle pointers

ANNOUNCEMENTS:
-Bethel sign up genius is live in Mumblechatter
-Q school tomorrow
COT: Prayer requests and close out

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Egypt > Desert > Promised Land Bootcamp

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WARMUP: We started with a mile around campus, fleeing Egypt with a few dynamic stretches along the way. Made sure to circle back for the six. @U5MQ8FHV0 stepped up with some Side Straddle Hops while YHC went back for @U02DKM63B7B.
THE THANG: We finally arrived in the Desert, a few parking lot islands away from the Promised Land.
25 Merkins, 25 Squats, 25 Big Boy Sit-Ups, followed by a controlled run to the next aisle. Repeat.
YHC also learned what a zipper is (and apparently isn’t).
Our first complaint came from @U02DKM63B7B, which seemed fitting considering the Israelites’ experience in the wilderness. He also appointed @U0BEBRDB5U7 as his proxy for any reps he wouldn’t be completing.
Once we reached 100 reps of each, we swapped Merkins for Dips, courtesy of @U08NJ8FF1PF.
We finished with a sprint around the parking lot perimeter, making our final push into the Promised Land.
MARY: A little Mary roulette followed, with @U011KKZ17U6 calling Jennifer Lopez, only for @U02DKM63B7B to discover someone was apparently doing the Ben Affleck instead. Hilarious.
ANNOUNCEMENTS: Consider donating to F3 to support something that’s changed so many of our lives. Be proactive in providing food for Bethel Men’s Shelter. Convergence next month at the Ranch (apparently there’s good parking). The Excavation at Forest Hill Fort Mill is November 13. A few parties coming up, details of which YHC has not retained.
COT: Prayers for safe travels, a successful surgery for @UJKGM3VKJ and a speedy recovery. Prayers for @U0AQZ0DGP97 as he prepares to start his new job next month. Prayers for the Pope and for those requests left unspoken.

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The Fort Mixtape

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WARMUP: SSH, windmills, Imperials, ham stretches
THE THANG:
Pauly D –
Rochamburpees
Rock Paper Scissors in a forearm plank. Winner does 1 Merkin, Loser does 1 Burpee. Tie Both do 1 Burpee. 10 rounds.
Ab Webb
1 Hand Release Merkins (in a puddle)
4x4ct straight leg Freddy Mercuries
GO until time or 10-40 is reached

Wheaties – short band special
Low slow squats
Lateral walks
Renegade rows
Lateral walks
Bear donkey kicks
Lateral walks
Single arm rows
Monster walks
Forefoot marches
Monster walks

Pusher – 5 merkins, 5 burpees per WEP swing

Casey Kasem – HIIT intervals (3 minutes) – 15 merkins, 20 shoulder taps, 25 jump squats

MARY: some
ANNOUNCEMENTS: BBBB, Bethel, Reindeer Run
COT: M health prayers, family health prayers

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