Tag: Poppins

The Loredo

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WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that)
THE THANG:
The Thang
We put our own spin on Loredo, kicking things off with the run:
6 Rounds for Time

  • 🏃 400-meter Run
  • 🦵 24 Squats
  • 💪 24 Merkins
  • 🚶 24 Walking Lunges

The prescribed 24 reps represent the 24th day of June, the day Staff Sgt. Loredo made the ultimate sacrifice.
Every PAX pushed through, encouraged one another, and crossed the finish line. The pace varied, but the effort did not. Everyone finished on their own time, proving once again that in F3, it’s not about being first—it’s about refusing to quit.
Not satisfied with just one beatdown, we followed it up with some 11s:

  • 📍 Sideline to sideline
  • Big Boys
  • Monkey Humpers

MARY:
ANNOUNCEMENTS:
COT:

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Shanaynay In The House! Step Off!

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Uno!

Called no one as none of us won a game of Uno, but we all won for posting.

Your Q went like this:

Blue – Curls
Green – LBC 
Yellow – Goblet Squats 
Red – Chest press 
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise 
Reverse – Repeat last exercise 
Wild – Change color

For some reason red was hiding out.

Lots of LBCs and squats this morning.

Thanks for coming out and for the Q @U087NCUTMPT !

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Running is fun?

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WARMUP: N
THE THANG: Y
MARY: N
ANNOUNCEMENTS: Y
COT: Y

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The Armory

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WARMUP: SSH, Low Slow Squat, Imperial Walker, Merkin, Peter Parker, Moroccan Nightclubs
THE THANG: Grab your bells and scoot on over to the other side of the parking lot
Pair up by counting off. Poppins has a lame leg so he goes with the ones because there's a pair exercise.

Written in chalk in the parking spaces are seven exercises. They are spaced out so that you have to bell-crawl between them. Every exercise is each side or 20 combined.

  • Run a lap (no bell)
  • 10 shoulder press
  • 10 arm curl
  • 10 chest press
  • 10 bent over row
  • 30 swings
  • 10 electrice slide
  • WHAT? Two iron poles with a sand bag suspended in the middle. Each partner takes a deep step to one side in a deep. One knee at 90º, the other leg straight. Then stand up straight. Then to the other side. That's one.

After a full round is complete, sit down in a tight circle for "pass the Dutchie". One cycle L, R, L, R

One more circuit
Dutchie L, R

One final circuit
MARY:
ANNOUNCEMENTS:
COT:

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Coming in HOT

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WARMUP: yes
THE THANG:
SECTION 1: AMPHITHEATER ESCALATION (15 min)

Partners start at bottom level. One partner works, one rests/counts.

Round 1 – Level 1:

∙ Partner A: 20 dips

∙ Partner B: 20 Squats

∙ Both: BEAR CRAWL to Level 2

Round 2 – Level 2:

∙ Partner A: 20 Overhead Press (dumbbell)

∙ Partner B: 20 Step-ups each leg

∙ Both: LUNGE WALK to Level 3

Round 3 – Level 3:FLIP FLOP

Mosey back to bottom

SWITCH partners and REPEAT (swap who does A/B exercises)

4 rounds…

SECTION 2: CORE GAUNTLET (15 min – ABS FOCUSED)

All PAX line up at bottom. Exercises done in cadence together.

Station 1 (Level 1):

∙ LBCs x 25 IC

∙ Freddie Mercury x 20 IC

∙ Hammers

Bear crawl to level 2- did something, I forgot

Crawl bear back

∙ Box Cutters x 20 IC

∙ Superman hold x 20 seconds

∙ Flutter Kicks x 25 IC

Bear crawl to first level. Derkins)

Crawl bear back

SECTION 3: DUMBBELL DORA (8 min)

Partner 1 runs lap around ampithheater

∙ 100 total: Dumbbell Thrusters )

∙ 200 total: Overhead Press (alternating arms)

∙ 100 total: (curls)

MARY: she was involved throughout
ANNOUNCEMENTS: yes, break the dam, bethel, newsletter
COT: yes

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GHES out and back

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WARMUP:
THE THANG:
Ran to Gold Hill Elementary and back. 4+ miles depending on which loop you hit at the school
MARY:
ANNOUNCEMENTS:
COT:

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Trails Are The Better Option

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WARMUP:
THE THANG: Some ran trails others ran boring roads to Wally World
MARY: Nope
ANNOUNCEMENTS: Read Newsletter
COT: Yes

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Welcome to the jungle

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WARMUP: windmills/IW/HW
Arm circles/OH claps/phelps
SSH
THE THANG:

================================================================================
WORKOUT FORMAT: 7 Rounds x 4 Stations
Each station: 60 seconds work, 15 seconds transition
================================================================================

ROUND 1
Station 1: KB Overhead Press (alternating arms)
Station 2: Plank Shoulder Taps
Station 3: KB Goblet Squats
Station 4: Hammers

ROUND 2
Station 1: KB Halos (around head, alternating directions)
Station 2: Merkins
Station 3: KB Swings
Station 4: Superman’s

ROUND 3
Station 1: KB Front Raises (both arms)
Station 2: Shoulder Press
Station 3: KB Thrusters
Station 4: SSH

ROUND 4
Station 1: Curls
Station 2: Plank to Downward Dog
Station 3: KB Goblet Squats
Station 4: Freddy Mercuries

ROUND 5
Station 1: Snatches
Station 2: Diamond merkins
Station 3: LBCs
Station 4: V-ups (or tuck-ups)

ROUND 6
Station 1: KB Upright Rows
Station 2: wide arm merkins
Station 3: clean and press
Station 4: Plank Hold

ROUND 7 – BURNOUT
Station 1: Max Overhead Press
Station 2: Max Merkins
Station 3: Max Squats
Station 4: Max Big Boys

MARY: No time
ANNOUNCEMENTS: Dam to Dam, Bethel, read your newsletter
COT: indeed

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Twice as nice

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Warmup
SSH
Imp Walkers
HB Walkers
Low slow squat
Merkin
Broga

Bear crawl Indian run – 6 does 5 flutters

Subdivisions
Cocaine bear crawls
Lunge Walk
Compounding SSH
Duck Walk with compounding squats

Dora

50 CDD
75 SSH
100 Big Boys
125 Flutters

Card Draw Wild Card Mary

COT
Announcements
Break the Dam

Prayers and praises
Family
Patience

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Minuteman’s a grandpa!

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WARMUP: Imp walkers/MNC/arm raises/SSH/plank/merkins
THE THANG:

THANG 1:
ROUND 1 100
∙ Partner A: Diamond Merkins (max reps)
∙ Partner B: Wall Sit (against stage)

ROUND 2 200
∙ Partner A: American Hammers
∙ Partner B: Plank Hold

ROUND 300:
∙ Partner A: LBCs
∙ Partner B: Wall Sit (against stage)

THANG 2: “Stage AMRAP”
All exercises ON the stage:
∙ 15 Merkins
∙ 20 LBCs
∙ 25 American Hammers IC
∙ 30 Flutter Kicks IC
∙ 35 Plank Jacks
∙ 40 Freddy Mercurys IC
Between rounds: Quick mosey AROUND stage

THANG 3: “11s on the Hill”

BOTTOM: Carolina Dry Docks (1→10)TOP: Spiderman Merkins (10→1)
UP: Bear Crawl | DOWN: Walk

MARY: not needed

ANNOUNCEMENTS: break the dam race, bethel, New Year’s Day at MP
COT: prayers of gratitude for healthy newborn baby Archer!

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