Tag: Pocahontas

Death by the bell

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WARMUP: SSH, windmills, cherry pickers, merkins
THE THANG: Hill run, 3 rounds OYO 30 kb swings 20 goblet squats 10 merkins. 3 rounds OYO 25 kb swings 10 thrusters 20 min climbers. 3 rounds OYO 30 kb swings 15 curls 15 overhead tricep extensions. Finisher 100kb swings, 10 merkins at each break. Hill run with time remaining.
MARY:
ANNOUNCEMENTS:
COT:

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Apple fritter

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WARMUP: None
Announcements: None
Mary: None

Route was down Munn Rd to Harris St to Corner Donuts (have you tried?) and back.

No one brought me anything back from Corner Donuts.

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3 Mile Tour

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We had 19 for a 3-mile tour at Block Party. Here’s what we did:

Run to Fort Mill Church of God .3 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

Run to Unity Presbyterian .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs

Run to St. Paul’s Episcopal .75 miles
– 10 Burpees
– 20 Merkins
– 30 Squats

Run to the top of Main Street .6 miles
– 10 Burpees
– 20 Merkins

Run to Fort Mill Church of the Nazarene .6 miles
– 10 Burpees

Run back to COT .4 miles
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– 50 Calf Raises

NMM
We are encouraged each year to choose our “one word” – the word that will guide our intentions, hopes, and maybe changes. This year I chose “stand.” There are times I will need to stand up for those without a voice. To stand firm in my beliefs and convictions. To stand out from my peers. But also, to stand down when the battle is not mine to fight. To me, stand represents who I will be when the pressure increases.

I encourage you to find your word – a word that will challenge you to do what you know needs to be done. Let it motivate you to stay the course when life gets hard. It’s a simple exercise that may pay huge dividends.

Aye!
IJ

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MILGA does the Hive

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Noticeably absent was Deep Dish

– partner sit ups, farmer carries, back to back passes
– 5 rounds of 10 curls, 10 tri, 10 swings

lots of mumberchatter, yall should incorporate more f2 into life. its not just about working out

Word from the Bird:
3 zones and 3 types of people attend F3. We all have a reason and none is more valid than the other. Some guys are there to work out, others to talk none stop for 45 minutes straight, …. then there is the third group. This group endures your hard charging can do workout attitude, and the guy that never shuts up. Why do they do this?

They do it for the 20 seconds in COT they get to speak their heart and mind. It may be the only opportunity they get that day or week to share something in a safe space.

Don’t sleep on the importance of this guy because he isn’t sleeping on your importance. I also ask to honor this guy and his time. He dealt with all your shit for 45 minutes so give him his 30 seconds. You don’t have to speak, just listen.

That is enough.

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High School Loops

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WARMUP: SSH, Merkins, Cherry Pickers, Yogging, Shuffles
THE THANG: Indian run to tennis courts, AMRAP 10 minute circuit of 20 step ups, 20 dips and 15 derkins. At the 10 minute mark hold a Dank (downward plank). Nur and mosey to front of school for 6 inches until 6 comes in. mosey to the band lot for 50 yd bear crawl then 50 yd lunge walk. Big boys OYO until 6 comes in. Mosey over to the wall for calf raise wall sits then balls-to-tha-wall. Afterwards run up the hill to the main road twice. First time 74% second AYG. mosey back to COT.
MARY: Missing
ANNOUNCEMENTS: Christmas Party, Break the Dam, Bethel, Newsletter
COT:

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Backblast!

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WARMUP: Side straddle hops, merkins, imperial walkers, windmills
THE THANG: Mosey to church hill, partner up, one partner runs to top of hill and does 10 merkins, runs back down hill while partner does plank shoulder taps. Alternate splits for 10 min. Mosey to FBCFM parking lot, partner up, one partner does bear crawls or frog jumps for half the parking lot, sprints remaining distance and returns to partner who is alternating 25 LBCs and 25 russian twists. Alternate exercises for 10 min. Mosey to playground at PrintShop. Perform 10min AMRAP, no partners, 5 pull ups, 10 merkins, 15 squats. Mosey to COT.
MARY:
ANNOUNCEMENTS:
COT:

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What she said

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WARMUP:
THE THANG: 10+3 got Hived as I visited the DMZ and gave a KB lesson.
– <@U05RN7GSDLH> , <@U0904HV02BY> , and <@U05K5D10AG6> rucked it out. I believe that most of the world’s problems got solved, but as capitalists, you’ll have to pay to find out the answers.
– <@U03B9G9BXJM> came dressed for a chilly golf outing, complete with puffy jacket. Guys gave him a lot of crap, but they don’t have sensitive nipples, so they don’t get it.
– <@UGU3XR5RP> was in typical form. That means it was a non-stop stream of working hard at both the exercises and giving me a hard time.
– <@U087NCUTMPT> has HCed to bringing an additional 50 lb KB to the Hive from now on for those who are interested. So… no one.
– <@U19FA0Q8Z> is a grown-ass man. NOT a grown ass-man. Hyphens matter.
– <@UGYDCTRST> gave me a normal fist bump at the end, and after checking his temp (rectally, of course) to make sure he wasn’t ill, he recognized where he went off the rails and gave me the normal Slash treatment.
– <@U5DBBKTE0> was the standard and helped us with our form. That was the focus this morning, doing the right things the right way. When that’s the theme, he’s the go to.
– <@U0A25GTDDEJ> has his foot on the accelerator. But he’s not redlining yet. He wins the Helmet award for my favorite guy that had his VQ this week at Ring of Badgers (Fire).
– <@U06P97NSX17> was the sole representative from the Gaggle of Degenerates. Especially since the King of the Degenerates (<@USBP08L1G>) was occupied elsewhere.
– <@U5DKASDQU> was the WarDaddy today (see previous bullet as to why). On a side note, his new retirement gig is developing lesson plans for a new Minnesota Quality Learing Center franchise he’s opening on the WestSide.

This report is true and is able to be copied and pasted into the /slackblast by any man who wants those stats bumped up.
MARY:
ANNOUNCEMENTS:
COT:

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Minnow Party

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Lots of people showed up, unfortunately they got me on Q. Original plan was to run with merkins to Riverview elementary school, but with so many pax I decided to stay local. Plan was to run around town with Jack Webb. We began with five merkins and twenty overhead claps. Twelve stops around town increasing the rep counts by one and four respectively. Added some additional exercises (Squats, lunges, calf raises) while we waited for the six to arrive.
Total count: 126 merkins, 504 overhead claps.
we had time for a pairing sprint up the Massey hill.

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