Tag: Poppins

Up yours!

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WARMUP:

Yes. Usual suspects and some dynamic stretching followed by some plank work (side note: Fishstix is a badass and did a pre-workout with sandbags)

THE THANG:

Starfish Routine or as Change Order called it, “Spread Eagle”

Center complete three man makers with sandbag every time you were back in center, 17 times total

complete x amount of reps at each of the 4 corners

Increase reps each round, 20, 25, 30 and 35

Exercises

CDD
Hand Release Merkins
LBCs
Monkey Humpers

MOD changed per round

Lunge walk
Bear crawl
Crawl bear
Walk :rolling_on_the_floor_laughing: (After 501 reps we were a bit fatigued)

From there we moseyed to the pull-up bars because BAOPS.

Took turns calling out ab exercises while one PAX did pull-ups to failure
:two: rounds of this was sufficient

Mosey back for Mary

MARY: 3 minute more of her
ANNOUNCEMENTS:
Golf tournament
Invergence
Convergence
Fundraising for clean water for Kenya will be starting up!

COT: lifted up DDs M, Badlands, and praises for Pax supporting one another!

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NOT better on paper

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WARMUP:
Warm up consisting of the usual suspects, stretching, merkins, planking and shoulder taps

THE THANG:

Mosey around lot to front of stage

Dips on edge of stage

Wall sits, one pax lunge walks to edge and jogs back

Webbs on stage
Merkins and shoulder taps (6 rounds)
Big boys American hammers (6 rounds)

Here’s where it really got stupid:

7s on the hill
MOD reverse bear crawl up the hill- TERRIBLE IDEA
Burpees at the top (welcome relief from crawl bears) and 4 ct flutters at the bottom (too easy)

MARY:
Flutters and Freddy Mercurys

ANNOUNCEMENTS:
Invergence and convergence, bethel men’s shelter

COT:
Principle #5

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Badland’s 2025 KB Quota – met

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Warm-Up:
Side Straddle Hops (IC x 20)
Arm Circles Forward/Backward (IC x 10 each)
Windmills (IC x 10)
Imperial Walkers (IC x 10)

Main Event:
4 rounds, farmers carry between rounds for active recovery

Circuit (8 moves, 45 sec each / 15 sec rest)

1. Kettlebell Swings
2. Goblet Squats
3. Single-Arm KB Rows (L)
4. Single-Arm KB Rows (R)
5. KB Clean & Press (L)
6. KB Clean & Press (R)
7. KB American Hammers
8. KB Deadlift High Pulls

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Calm in the Crazy

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers

Mosey to pull up bars, 20 inclined merkins on curb
Every man grab a block and overhead mosey down to back parking lot for 4 corners
Every time you make it to the middle, it’s 5 man makers, and you bring your block to each corner. 20 thrusters, 20 upright rows, 15 goblet squats, 15 Cindy swings. After one time around, finish with man makers, then mosey back up to put your block away
THE THANG:
Official F3 deck of cards. Each card has an exercise and a number on it. Number cards are the number on the card plus 10, face cards are 25 reps, Aces are 100 reps. Circle up and each pax takes a turn pulling a card and everyone completes the exercise on the card
MARY: none needed
ANNOUNCEMENTS:
COT:

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5 course meal with coupon for extra value

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WARMUP:
Dora on parking lot hill – Hors d’ouvres
Run up hill and back while partner does:
1. Side Straddle Hops
2. Hillbilly Walkers
3. Moroccan Night Clubs
4. Windmills

THE THANG:
Mosey to hill in far corner of park near swinging bench.
Dora on grassy hill – Soup
Walk down hill with coupon (block) and do 5 squat thrusts while partner does.
1. Merkins
2. LBCs
3. Carolina Dry Docks
4. Chop Sticks
(Each partner does all exercises.)

Continue Dora on grassy hill – Salad
Run down hill and do 5 burpees while partner does with coupon (block):
1. American Hammers
2. Curls
3. Squat thrusts
4. Tricep curls
(Each partner does all exercises.)

Mosey back to parking lot.
Dora on grassy side hill – Entree
Run up hill to sequential light posts while partner does:
1. Diamond Merkins
2. Bomb Jacks
3. Shoulder Taps
4. Lunges
5. Plank

Yoga stretch-o-rama – Dessert
1. Hip flexor stretch, both sides
2. Superman
3. Cobra
4. Cat
5. Cow
6. Child’s Pose
7. Crawl it out, roll to back
8. Arms out, right leg up, over to left
9. Same with opposite side

MARY:
throughout

ANNOUNCEMENTS:
Fort Mill Care Center – Lawn Maintenance, fundraiser golf tourney
Bethel Men’s Shelter – 1st TH each month
HIM Camp – last week on Oct

COT:
Healing for Double D’s wife and for Badlands; navigating our 2.0’s teen years. Praise for Spike’s visa renewal!

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Slow and Intentional

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WARMUP: stretch, mobility
THE THANG: 3 sets 20 reps- goblet squats,deadlift, reverse lunge, overhead press, skull crushers, merkins, upright rows, lawnmowers, alternating curls.
MARY:
ANNOUNCEMENTS: golf tournament, bethel men’s shelter
COT: prayers for medical conditions, stress on kids with active violence

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Stand Up’s VQ

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WARMUP: side straddle hops, arm circles, windmills, imperial walkers, cherry pickers

THE THANG:

Station 1: 100m-ish partner run – 100 monkey humpers, 200 Carolina dry docks, 300 American Hammers

Mosey

Station 2: 10 Merkins, 15 air squats, 20 big boys, 10 burpees

Mosey to the wall

Station 3: PAX stayed in wall squat, while we snaked down the line bear crawling out 10 yards and performed 5 wide arm merkins, then crab walked back. Then walking lunges out to 5 squats and walking lunges back.

Mosey

MARY: 30 LBC, 15 Box cutters, 15 Freddie Mercuries, 15 Flutters, CELEBRITY @slapshot 30 hello dolly’s, and a much needed 15 second body destroyer

ANNOUNCEMENTS: 9/11 stair climb, HIM Camp, and the jam-packed newsletter

COT: praises for new family members for @grassy knoll and a healthy baby for @the pirates friend Netflix. Prayers for Pollo Hermano’s father, DD and family fighting the fight against cancer, college of mine in the throws of rock bottom, and a member of my personal network getting a heart stent in place today. Apologies for any prayers spoken that I’ve forgotten.

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Mondays for the boys

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WARMUP: nah
THE THANG: harvest pointe and back
MARY: one burpee
ANNOUNCEMENTS: golf tournament, care center, invergence
COT: prayers for DDs M and marriages

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Steel City WK#1 EMOM

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WARMUP:
We started with a mosey around the parking lot and circled up for:
• Side Straddle Hops – 20 IC
• Hillbilly Walkers – 10 IC
• Imperial Walkers – 10 IC
• Cherry Pickers – 10 IC

THE THANG:
Each round was (EMOM) Every Minute On the Minute for 5 minutes.
After each round, PAX ran a fast lap in the parking lot.

Round 1
• 5 Squats
• 10 Merkins
• 15 American Hammers (each side)
→ Fast lap

Round 2
• 5 Burpees
• 10 Seal Jacks
• 15 Overhead Press (with weight)
→ Fast lap

Round 3
• 5 Bonnie Blairs (each leg)
• 10 Tricep Extensions (with weight)
• 15 Calf Raises
→ Fast lap

Round 4
• 5 Monkey Humpers
• 10 Diamond Merkins
• 15 Mountain Climbers (each leg)
→ Fast lap

MARY:
(3minutes left at the end)
• 15 Flutter Kicks (IC)
• 15 Hello Dolly (IC)
• 15 LBCs (IC)

ANNOUNCEMENTS:
COT:

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No breeze in the Pit

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Arrived at the Snake Pit at 0505hrs to a steady down pour of rain. Noticed that a couple of vehicles were unoccupied, but a couple of vehicles still had PAX sitting inside, most likely contemplating how they got in this situation.

As one car door opened, they all opened. And then miraculously, the rain stopped. Let’s go!
WARMUP: Quick slowsy aroudn th eparkign lot.
10 SSH IC
10 LSS IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

THE THANG: Had a circuit of 7 exercises (listed below). Perform all 7 exercises on the right side, then all 7 on the left side. We started with 5 reps on each side, then alternated different carries up the hill. Then performed the same exercises, but increased the reps to 6, then 7 then 8 and then 9, for a total of 490 reps!
1. Suitcase Deadlift
2. Reverse Lunge
3. Single Arm Swing
4. Clean and Press
5. Snatch
6. Bent Over Rows
7. KB Merkins

MARY: N/A
ANNOUNCEMENTS: The Rooster, F3 Dads Camp
COT: Stays in COT

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