Tag: Poppins

“Just the Facts, Ma’am.” pt 2.

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It was a glorious 75 degree gloom today, complete with humidity and dew. The air was saturated from the storms overnight. Along the ride there was a Shield & Splinter sighting – running all the way from Regent Park. Animals.

YHC rolled into the AO in a good mood, made even better by the sighting of Dirty Harry waiting in the parking lot. To top it off, Albatross showed up the day after his FNG post. The man’s got gumption.

Start

Disclaimer was disclaimed, then we walked through the 5 core principles. YHC was excited to deliver the pain this morning.

COP

SSH x 34 IC

Merkins x 7 IC

Six Count Burpess x 5 IC

Jump Lunges x 8 Each Side

Weinke

Quick mosey to adjacent lot.

ASS WEBBS

1 Squat : 4 Squat Pulses up to 10:40. The PAX dropped it like it was hot.

Walk Like an Egyptian

This is a lunge hold Indian run. Take a step in a lunge, hold it, PAX in rear sprints to front. Step forward with other leg, hold while PAX in rear sprints to front. Repeat until you arrive at your destination.

Luckily our destination was only 50 or so yards… but the burn was felt.

BEARPEES

1 6-Count Burpee : 4 Bear Crawl Steps up to 10:40. YHC called the cadence throughout to keep the PAX together.

Mosey to field to complete final iteration.

JACK WEBBS

1 Merkin : 4 OH Claps up to 10:40. The shoulders were on fire for the duration of this iteration.

5 Min of Mary

Protractor into Rosalita’s x 10

Flutters x 10

American Hammers x 10

Gas Pumpers x 10 (at the discretion of Dirty Harry)

NMM

Today’s workout was pleasant – most would disagree – but the mutual suck endured alongside my brothers quickly became fun for YHC. I wanted to cut the movements short multiple times, but we don’t wake up at 0430 to half ass it.

I’ve been struggling to post as of late, and to be honest I am not happy with myself about it. I ran into Esso on Monday at Publix, and the camaraderie gained from posting quickly translates into the world a sense of community and belonging. He promised he’d come to my Q, and much to my delight, he did as he said. This community we have in F3 is not to be taken for granted, even by a kotter like myself. I am better when I post. Not only because of the 1st F. It’s because of the 2nd F that we all enjoy so much, followed by the 3rd F in putting our community and faith above ourselves. We push each other to be better daily. It starts with showing up.

Who is in your world that would benefit from this?

Announcements

Bethel Men’s Shelter tonight – and every first Thursday of the month. Hit up Poppins for info.

Prayers & Praises

Larry & Patty Pettus

DH’s Father in Law – Roger

Splinter’s friend getting herniated disc surgery

Albatross’ weekend trip to Chucktown and him focusing on getting his thoughts straight

Poppins – thanks for bringing me out to lead at The Ranch.

Punch List out.

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Tour de Ranch

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Five men in attendance at The Ranch on another warm humid morning in The Fort. Began with disclaimer and a short mosey run (some high knees).

Warmup:
SSH (15x I/C)
Windmills (10x I/C)
Imperial Walkers (15x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Mosey run.

Thang 1 Fish Tacks:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do merkins, repeat
Lunge walk…stop and do squats, repeat

Mosey run.

Thang 2 Wall climbs (at the short wall in front of the middle school):
Starting line is about 35’from the wall, run to wall, climb over it, continue running short hill and then follow the road back to the starting line. Repeat for a total of 3 iterations.

Mosey run.

Thang 3 Bench work (at front of middle school):
Derkins (I/C 15x)
Butt touch squats (I/C 15x)
Step ups (10 each leg)
Dips (I/C 15x)
Calf raises (normal, toes out, toes in)

Short run.
Thang 3 (at the wall at back end of middle school):
Wall sit and pass 15lb slam ball from pax to pax, repeat 3x.
Scoot one inch lower, pass ball again, repeat 3x.

Short run.

Thang 4:
Burpee relays (FKA suicides). Up to a count of 4 burpees.

Mosey run.

Thang 5 (at the playground):
Pull ups, do 5. Then change your grip to chin ups or whatever. Do another 5.
Back to pull up, but hold at the apex for as long as you can.

Mosey run.

Thang 6 (at back entrance road):
Pass the ammunition: pax take a curb plank and pass a cinder block to each other. Repeat four times.

Mosey run.
Mary (LBCs, freddies, flutters, penguins, something else or two).

COT/Fini

 

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Meeting of the Minds

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WARMUP:
Mosey to the Kingsley traffic circle. Circle up – SSHs, Imperial Walkers, Windmills.
THE THANG:
Bear crawl around the traffic circle, then mosey to the end of the street. Next, run up to the top of the hill to the amphitheater, stop at each light pole, alternating exercises Merkins and Squats x10. Band Camp was checking form at each light post. Glad he did not have a whistle.
We finished with a plank painstation (Merkins, Peter Parkers, Wide-Arm Merkins, Parker Peters, and Diamond Merkins
Back to COT.
MARY:
ANNOUNCEMENTS:
COT:

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3.5mi-4mi of leg sweeping

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WARMUP: Walk 20ft, circle up and do some SSH followed by 5 Burpees. That’s all you get.
THE THANG: Run the Earth Fare lot then 20 Merkins.
Run to the bottom of the hill before the GHES entrance. 10 Carolina Dry Docks, 10 Wide Arm Merkins, 10 Diamond Merkins.
Grab a partner and push each other until the finish.
Run to the first light pole heading up the back road. NUR to the next light pole, run 2 light poles, NUR 1, run 2, etc all the way up to the top. Recovery run with your partner back to the start.
Do a set of American Hammers.
Repeat the round heading up and down the hill then Grave Diggers and other Mary exercises.
Run the lap around the basketball lot, burpees, then grab the 6.
Final instructions: Run back to the bottom of the hill in front of the school, do the CDD, W.A.M. and Diamonds.
Run back to the stop sign for 20 Merkins, run the parking lot and do more Merkins.
MARY: Scattered throughout the workout.
ANNOUNCEMENTS: You know what to do.
COT: IYKYK

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Over when we say it is!

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Warmup-yes

Moseying around stopping to build the following sequence. Added an exercise at each stop:

1 burpee
2 bomb jacks
3 jump squats
4 jump lunges
5 Bobby Hurley
6 split squats
7 CDD
8 squats
9 monkey humpers
10 Bulgarian split squats

Paused for Dick Webbs got to 5
15 total pull-ups
60 total merkins

Bearpees also to 4.5

Flutters and flexibility to 0600

It ain’t over till we say it’s over!

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Trucker’s worst nightmare

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WARMUP: poppins led off with 20 SSH, 10 WM, 10 Merkins (IC) then some honeymooners and downward dig

THE First THANG:
3 laps around the AO with 5 pain stations each lap (1st time through do exercise 1, 2nd time through do exercise 2, 3rd time through do both exercises)

station 1)
exercise 1: 5 burpees
exercise 2: 10 star sits

station 2)
exercise 1: 5 bomb jacks
exercise 2: 15 monkey humpers

station 3)
exercise 1: 5 jump squats
exercise 2: 20 merkins

station 4)
exercise 1: 5 jump lunges
exercise 2: 25 LBCs

station 5)
exercise 1: 5 knees Tar Jar
exercise 2: 30 plank jacks

THE Second THANG:

un-BEAR-AB-le Ladder

cones at 10, 20, 30, 40, and 50 yards

bear crawl to first cone, do 10 American Hammers, crawl bear back to start

bear crawl to first cone, do 10 AH, bear crawl to second cone, do 20 shoulder taps, crawl back to start

you get idea… 30 yard mark was 30 flutters, 40 yard was 40 LBCs, 50 yard was 50 plank jacks

THE Last THANGs:
mosey to pullup bars – each PAX does 5 pullups calling up – other PAX perform merkins on the up call

Mosey to big hill and do Indian Run up and down hill while 1 PAX drops and does 2 burpees and sprints to catch line of runners.

MARY: no time

ANNOUNCEMENTS: Bethel Men’s Shelter Creole – first Thursday of August

COT: be there

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Two for the show

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WARMUP: quick mosey to back of Ranch, we did ssh, Windmills, Potato pickers, Al Gore, MNC, merkins, and Peter Parkers
THE THANG: cone ladder workout with: burpees (6), alternating plank holds (20), LBC (20), Merkins (10), star sits (8), jumping lunges (20), Russian Twists (20), dips(10) and CDD (10). Inbetween each round you ran a lap. We made it 8 laps then finished out the reps and did a final lap 👊🏽
MARY:
ANNOUNCEMENTS:
COT:

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We Went Bass Fishin’

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WARMUP: Discussed the route, got a head count. It was… poorly understood.
THE THANG: Old Kingsley loop over to Bob Jones stadium for some hill repeats, then back through the old Kingsley loop for 2.5 miles and 20 minutes of hills.
ANNOUNCEMENTS: Get your 10 year gear, Stuff the Bus.
COT: Bass-O went off the beaten path and was MIA until Vuvu went fishing and came back just in time for Boss Hogg closing us out in prayer.

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Just go.

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WARMUP: SSH 20, low slow squats 10, 5 burpees…go time
THE THANG: Being DR all last week and no working out, aside from eating and drinking, made this a bit more sucky than it needed to be but the only way to jump in is with both feet. So running with push-ups got the call.

Here’s what we got: every .25 miles = 25 merkins. After mile 1 and mile 1.75 (which is top of the hill in the back of the school), we waited for the six doing flutters.

Simple but effective. Total mileage was between 3-3.5. Some of us (🙋‍♂️) owe a few more merkins as form started to suffer or time to get back was creeping up.
MARY: More flutters and American hammers.
ANNOUNCEMENTS: Final countdown CSAUP, QSource on Tuesday Baxter SBUX, be there!
COT: Change Order and his family, kids going off to camps, travel

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Partner Murph and Hills

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WARMUP: SSH, arm circles, Imp Walker, HB Walker, lap around park
THE THANG: Rebel led Partner Murph, 100 pull-ups, 200 merkins, 300 squats, while one is doing exercise the other partner ran to statue and back.

Hand off to Fogerty did 6’s up the hill with BB sit-ups and SSH. Went to adjacent parking lot for 4 corners. Pax named an exercise and led. Got in 3 laps around lot.
MARY: continuous Mary without feet touching ground led by Pusher.

COT: prayers and praises lifted up. Fogerty took us out.

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