Tag: Rainmaker

Push through whether your life is in order or not

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WARMUP:
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walker
Mosey around loop, karaoke, mosey, karaoke, mosey. Stop at curb and 10 inclined merkins on curb in cadence, mosey over to the pull up bars and 10 low slow squats in cadence.

Grab a cinder block for each man, and mosey with block above your head to the first covering and leave blocks on ground
THE THANG:
Head to the bus loop cover for 4 quadrants:
– 5 burpees every time you make it back to the center
– Run to boards:
Board 1 – 40 American Hammers in single count, then lunge walk back to center
Board 2 – 20 bomb jacks, then run back to center
Board 3 – 20 squats, then karaoke back to center
Board 4 – 15 Mike Tyson’s, then Nur back to center

Card game:
Run to other side, pick up a card. Nur back to start and complete the below exercises.

Numbers 1-10, do the number of reps per card:
Hearts – Goblet squats
Clubs – 2-hand upright rows
Diamonds – 2-hand curls
Spades – Cindy swings
 
A – 5 Man-Makers
K – 10 Lunge squats w/block on shoulders, single count
Q – 15 flutter with press – count on press
J – 20 Plank pull-throughs
 
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice

MARY:
20 knee-ups at the bars
1-minute wall sit
20 more knee-ups
ANNOUNCEMENTS:
COT:

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DORA remix

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WARMUP:
20 SSH
15 Cherry pickers
15 wind mills
15 imperial walkers
THE THANG:
Mosey to church parking lot
DORA
– 50 burpees
– 300 lbc
– 100 Merkins
– 200 squats
– 400 flutters
– Then Terri rounds off:
– Bear crawl 30 yards
– Neer back to the start
– Run 60 yards
– Crawl bear 30 yards
– run 60 yards
MARY:
15 American hammers
15 box cutters
15 LBCs
15 Freddie Mercurys
ANNOUNCEMENTS:
Newsletter
COT:
Prayers and praises

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I’m Good

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Cold but not too cold at the Ran h.

Started with brief warmup then ran to the school drop off circle.

At the circle we partnered up and played catch me if you can for 4 laps around the circle.

To give the pax a break I talked a bit about what being “good” means. Several years ago I thought I was “good”. Ppl would ask how are you … “I’m good “.

Truth is I wasn’t . I wasn’t healthy , I wasn’t happy and I wasn’t my best self. Thankfully I joined F3 and realized what good actually meant. If I want to run fast… I surround myself with faster ppl.

After that we did a Tabata focusing on legs, shoulders, abs and a Jack series to keep us moving.

Got back in time to COT for som flutters.

Thanks to rainmaker for the opportunity!!!

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Making the Fort Great Again

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WARMUP: SSH, NightClubs, Merks, Squats, Flutters, Diamond Merks, WAM, BBS, Mosey and stretching.
THE THANG: 7s, 1 mile mosey with pain stations along the way, StepUps, Squats, Merkins, BBS, and a smidge of acceleration.
MARY: 5 mins of Mary
ANNOUNCEMENTS:
COT: Blood Drive, Dam2Dam, Bethel

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DORA meets Murph

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WARMUP:
SSS x25
Cherry picker x20
Imperial Walker x20

THE THANG:
DORA
100 burpees
200 merkins
300 squats
400 LBCs
500 flutter kicks
300 calf raises
Ran around WEP parking lot island while partner did reps
Ran over 2 miles

MARY:
Box cutter x15
American hammer x15

ANNOUNCEMENTS:
Read Newsletter

COT:
Prayers and praises

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Cubbie Testimonial

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1/9/24 – the Ranch Bootcamp
PAX
Soup to Nuts
HalfShell
Rainmaker
JWOW
Birdcage
Sugarbug
Kielbasa
Grout
Kermit
Harry Carey
Masterpiece
Mark Nestel Change Order
Cubbie

Warmup
SSH
Cherry Picker
Windmill
Peter Parker
Parker Peter
Planks and Yoga

The Thang:
Playground – 15 reps x 2
Pull-ups
Dips
V-ups

Progressive ladder, 15 reps run 1 lap
1. Merkins
2. Bobby Shirley’s
3. LBC
4. Burpees
5. Lunges
6. I had more planned but we ran short on time

Mary
– Rosalina’s
– Box Cutters
– Leg lifts

During that time I shared my testimonial. You are not the worst thing that has happened in your life.
God is great.

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Tour De Buffet

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WARMUP: Run out back to frozen sludge. Circle up: 15 IW, 15 WM, 15 Cherry Pickers, 15 MC, 15 PP and 15 PP
THE THANG: Mosey to apartment round about 20 Monkey Humpers, Mosey to fountain: Bear Crawl around it, Mosey to fire station (NUR up hill): Toy soldier, high knees, butt kickers and lunges.
Mosey to Sonic: Dora .5 (burpees), 1 CDD, 2 Lunges/Squats and 2 LBC/hello dolly.
Mosey to church: Crawl Bear and crab walk.
Mosey back to parking lot for one last bear crawl.
MARY: X/O, Hammers, Leg lifts
ANNOUNCEMENTS: wine, dam to damn bar
COT: yes sir

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Black Diamonds in Cadence (Honey Badger)

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25 Burpee in cadence + NUR hill
15 Merkins IC + NUR
25 squats IC + NUR
25 Bomb Jack Single ct IC + NUR
20 CDD’s IC + NUR
15 Monkey Humpers IC + NUR

5 pull ups/25 SSHs
10 pull ups/50 SSH
15/75
10/50
5/25

Mary

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Fun at the Fort

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Six for sixty minutes of cold, conversation, and calisthenics. Temp was a balmy 25 for <@U08733FAUCW> and <@U087NCUTMPT>’s first workout. Welcome brothers. Here’s what we did:

Warm-up
– 15 Side Straddle Hops (IC)
– 15 Imperial Walkers (IC)
– 15 Low Slow Squats (IC)
– Stretch (L, C, R)
– Two Loops around the Lot

The Thang
Mosey to Park
– Stop at each swing for 10 Merkins, 10 Squats, 10 LBCs (10 total stops)

Mosey to Spring Building
– 10 Irkins
– 10 Dips
– 10 Derkins
– 60 Calf Raises

Mosey up Massey Hill to Pike
– 10 Burpees at the end of each parking row (3 rounds)

Mosey to back alley behind Springs
– 20 Flutters, run down and back
– 20 Alternating Shoulder Taps, run down and back
– 20 American Hammers, run down and back
– 20 Mountain Clumbers, run down and bac

Mosey to WEP Hill
– Jacobs Ladder (Merkins/Squats)

Mosey to playground
– 15 Pull-ups, lap
– 10 Pull-ups, lap
– 5 Pull-ups, lap

Mosey to COT
– 15 Ab Lab Sit-ups
– 15 Boxcutters (IC)
3.24 miles

NMM
Success is on the other side of belief. You have to believe your future dreams are possible. The man who believes he can, and the man who believes he can’t are both right. Your mindset shapes your outcomes. It is amazing what can be accomplished when you believe. It is even more incredible how much more you can accomplish when others believe in you. Set your goals, believe you can accomplish them, and put in the effort to get there. This is a new year. Believe you can accomplish great things.

Aye!
Italian Job

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