Tag: Peach Stand

Speed Work With Push-Ups

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THE THANG:
Mosey to WEP
Speed work, variation on One-Ones.  Quarter loop fast, quarter slow, quarter fast, quarter slow.

Exercises in ground at lap marker.  Are cumulative after each lap.

10 Burpees
20 SSH

10 Merkins
20 Mountain Climbers

20 Peter Parker
20 Parker Peter

20 CDD
10 Bomb Jacks

20 Squats
20 Monkey Humpers

COT: Read your Newsletter

Honor To Serve

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Is this Pineville?

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WARMUP: not much
THE THANG: run to the VERY back of Whiteville Park. Stopping along the way.

Each stop: Mary/Yoga for the 6
5 Burpees
10 merkins
15 squats

Examined the F3 Statue of men helping each other overcome an obstacle. If you know, you know. Keep striving to know and be known

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Ring of circuits

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ROF
Warm up
3 exercise 3 min 4 corners.
merkins 15
Mountain climber 20 (10 EL)
Squats 25

CDD 15
WAM 20
Monkey Humpers 25

Diamond 10
Big Boy – 20
Flutter 25 EL

plank tuck 10
Hello Dolly 20
Jump Squats 25

Run Hill / pull ups
Mary

ANNOUNCEMENTS:
COT:

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Never skip leg day

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WARMUP:
Windmills
MNC
Low &Slow Squats
cyclops
Planks
Peter Parker’s
Downward dog
Upward dog
Hamstring stretch
Merkins

THE THANG:
11s with Mike Tyson’s and Sumo Squats, Mode of transport, Lt. Dans going one way

MARY: several exercises 3 min
ANNOUNCEMENTS: newsletter
COT: yes

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What’s the fun in tapering

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WARMUP: pledge and then ran to WEP. The run is your warmup.
THE THANG: Partner up and run opposite directions around WEP. We started out with when you meet you partner, you drop and do 10 merkins slapping hands as you come up from the merkin. With the resounding “that’s it” after initial instructions, we took off in our opposite directions.

After meeting our partners for the second time, and essentially completing 1 full lap around the park, additional exercises were included. On top of the merkins, 10 LBCs were added.

1 more full lap, 1 additional exercise…now added in 10 squats. As my partner, old bay, was responsible for telling people he passed about the new exercises, he may have told some teams the new exercises were burpees. It happens.

Last lap added in 10 flutters.
MARY: no, made it back with no time remaining.
ANNOUNCEMENTS: jaeger on 3/11, dam to dam coming up
COT: How many times do you allow ego to get in the way of potentially “good ideas”? Or how do you let ego drive decisions just because people make comments that trigger competitive tendencies? Or how do you walk into a situation thinking one thing, and then realize someone changed something you didn’t expect (every time you passed them in a big WEP circle)?

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Indulgence Recovery

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WARMUP: Monkey Humpers to welcome the new AO, SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Calf Raises, and Cherry Pickers
THE THANG: On the football field:
10 Yard Line = 10 Burpees, 20 Yard Line = 20 Shoulder Taps, 30 Yard Line = 30 Squats, 40 Yard Line = 40 Peter Parkers, and 50 Yard Line = 50 LBCS. Round 1 was all those exercises with the mode of transportation being Bear Crawl, Round 2 being Lunges, and Round 3 being Crab Walks; Dora= 100 Merkins, 200 Plank Jacks, and 300 Seal Jacks
MARY: Flutters
ANNOUNCEMENTS: Read your news letter and Bushwood during the month of March will be Wild Wednesday with the Q selecting the type of AO either bootcamp, kettlebell, running or moderate.
COT: Prayers and Praises

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Q School 101 Session A

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Working on some LDP with Q-School today. YHC stuck with a 4 step process.
I do/You watch
I do/You help
You do/I help
You do/I watch

WARMUP:
SSH
Windmill
Merkin
Imperial Walker
Shoulder Tap
Burpee (6-count) in cadence
With discussion of how cadence count works and possible differences or challenges with different speeds/exercises.
(I do/You watch)

Each PAX called and counted Merkins in cadence
(I do/You help)
Mosey
Discussion of OYO vs in cadence
Bear Crawl

THE THANG: Circuit of in cadence work
SSH
Merkin
IW
Squat
Mountain Climber
Each PAX got an opportunity to call some of the exercises and transition between them. (You do/I help)

Mosey back to COT.
Discussion of being a consumer or a contributor

ANNOUNCEMENTS:
Jaeger 3/11

COT: Prayers and Praises. F3 is open to all men with no SPECIFIC faith component, but a belief that you’re not the center of the universe. YHC encouraged the PAX to reflect on their own faith tradition and what that tradition demands of you. Then I offered a prayer that each man would be reminded of that demand at the most important time today.

An honor to lead Q-School. Great to encourage HIM to step up and become the leaders they’re created to be. Looking forward to some VQs in the future! (You do/I watch)

The Fort Workout Handbook: https://docs.google.com/document/u/0/d/1TSlzhBPmkrGp3_kI7qA-UpI57tSVzo_mdyKpqXAJQ4k/mobilebasic

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Who’s the Q

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WARMUP: Led by Senator Tressel 👊

THE THANG: D2D Friendly 4 Corners

MARY: Called her sister ‘oh Sherrie’ for a circle of stretching

ANNOUNCEMENTS: upcoming events

COT: prayers for pax safety. Prayers for family & friends recent loss & health.

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NASCAR Loops at Block Party

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WARMUP: Run up to Hardee’s for Jump Squats, Wind Mills, Merkins, Mountain Climbers, 5 Burpees.
THE THANG: Run down Tom Hall, L/T Unity, L/T Elliott, L/T Springs, back to Hardees for 10 Burpees, 20 Flutters, 30 Mountain Climbers.
Run down Main Street, L/T Academy, L/T Forrest, L/T Confederate, L/T Withers, run to the lot at the bottom of the hill for 10 Burpees, 20 Merkins and Bear Crawl the length of the parking lot.
Run up Williamson, L/T Patterson, L/T Academy, back to the same lot for 10 Burpees, 20 Dips and 30 American Hammers.
Run to the bottom of Massey across from COT. Run to the lot at the top of the hill for 20 Hand-Release Merkins & 30 Mountain Climbers. Run down the hill, back up the hill then back down to COT.
MARY: Done.
ANNOUNCEMENTS: Spoken.
COT: Completed the 5th Core Principle.

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