Tag: Rebel

Bass down under

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Theme was to stay together. Short mosey down the hill to a dry spot for some Broga. Threw in a couple of mtn climbers and WAM. We stayed together and did a slight mosey to the base of the hill where the fun started.

7s was the call starting with 1 squat run up the hill to the stop sign and do 6 merkins. They key was to stay together. This is where the fun started with the Aussie accent for the remainder of the workout.

All right mates once we finish with the 7s we headed to the crikey pull up bars. Did a quick 5 and hit the blocks (Cindy blocks that is) for some down under beat down. The call was wall sits for undisclosed moment of time. We did 3 sets of curls with a wall sits in between and did I mention block on the legs makes a nice table for shrimp on the barbie. Followed that up with overhead presses.

It was time to make another move up another hill to the benches where we watched Ruby Slippers pick up garbage. Better to leave it better than what you found it. Time for a little Aussie AMRAP to firm up the pax. The call was 1 minute of decline merkins (lots of complaint with that one), then dips, step ups, calf raises or was it 🦘 raises not sure. Then finished off with the 1minute of burpee finally. Back to COT

No Mary cause Rebel doesn’t like to get wet.

Thanks for the opportunity Cakeboss

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Turkey Day Favs

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WARMUP: SSH, Imperial Walkers, Hillbilly walkers, when senator arrived we moseyed. Mtn climbers, shoulder taps, merkins, overhead claps, arm circles, run.
THE THANG: did some 7s with merkins and squats, then with seal Jax and LBCs. Dora with partner, dips derkins bear crawls. All kinds of stuff I can’t remember.
MARY: yep that too pax choice.
ANNOUNCEMENTS:
COT:

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Turkey Day Favs

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WARMUP: SSH, Imperial Walkers, Hillbilly walkers, when senator arrived we moseyed. Mtn climbers, shoulder taps, merkins, overhead claps, arm circles, run.
THE THANG: did some 7s with merkins and squats, then with seal Jax and LBCs. Dora with partner, dips derkins bear crawls. All kinds of stuff I can’t remember.
MARY: yep that too pax choice.
ANNOUNCEMENTS:
COT:

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Happy BDay USMC

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WARMUP: mosey/ dynamic stretch/ ssh/mtn climber/ shoulder burns
THE THANG: CDD bear crawl CDD
Wall sits while working out to in 5,3,1 burpees/ CDD to Lt Dans to CDD/mosey to railing 3 sets 15 reps dips and decline merkins/ mosey down the way for a boogie down drill instructor session. He scared Twister… more bear crawls and Lt Dans followed by Merkins.
I think this is mostly what we did but Rebel can Audit me.
MARY: start around the circle for your choice of 10 reps in cadence of any exercise
ANNOUNCEMENTS: bbq and bourbon tonight, golf in dec./ blood drive next week
COT: lots of praises and prayers.

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Halloween Treatin’ me and the boys of ballroom went trick or treating

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WARMUP: stretch, dynamic movements, ssh, windmill, cherry pickers, mtn. climbers, various shoulder work
THE THANG: Lt. Dans followed by merkins and Freddie mercury
Mosey to bridge 11s 1-ccd, 10 bomb jacks, 2/9, etc.
MARY:
ANNOUNCEMENTS: bbq on Nov 10, golf in December
COT:prayers- interview for Ryan, healing for Ginny, mental health and Israel.

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Sweet Sixteen at Sweep the Leg

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Big crowd on a Monday morning..clown car arrived early from the far reaches of Catawba Ridge. Simple 1+ mile route around the connecting parking lots with four stations. First lap was done backwards so the greyhounds could get out front.
Stop #1 – End of street near Velux, exercises Lunges and jump squats (10 each)
Stop #2 – End of street half way down big hill to school, exercises, CDDs, Plank jumps (10 each)
Stop #3 – Bank parking lot, exercises, Heals to heaven, flutters (10 each)
Stop #4 – Near Pet Supply Plus, exercises, Mike Tysons, Squat Thrusters (10 each)
Most got in 3 laps
Great job this morning.

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Rocktober Finally at SlowBurn

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Mostly old guys at SlowBurn. Effort was acceptable for SlowBurn, but poor at best. Attention to detail was poor at best.

There were 10 counts
There were options to modify down (and they were clearly used)
You vs. You gents

Anywho, some busted their butt, well done.

opening band (reps of 10-12 unless stated otherwise:
mosey
low slow squat
imp walker
hillbilly walker
2 flying squirrel OYO
flutter
side S hop (really? this is where you modify)
shoulder tap
calf raises
2 flying squirrel
peter parker
lbc
hand release merkin
overhead clap
2 flying squirrel

the headliner:
6 boards
6 exercises on each (repeat until end of song)
6 songs

musical interlude:
Prong, Non-Existence
5 flying squirrel
20 OH claps
5 burpees
20 mor night club
10 plank jacks
10 imp walker

musical interlude:
Static-X, Sweat of the Bud
15 low slow squat
15 merkins
15 jump squats
15 HR merkins
15 sumo squats
15 carolina DD

musical interlude:
Helmet, Unsung
10 BB sits
10 shoulder taps
20 lbc
10 mtn climbers
10 lunge
10 scorpion DD

musical interlude:
The 69 Eyes w/ Wednesday 13, The Last House on the Left
10 monkey humpers
10 flutter
10 hillbilly walker
10 hello dolly
10×3 calf raisies
20 lbc

musical interlude:
Gojira, Stranded
5 donkey kicks
5 burpees
5 inchworm merkins
5 burpees
5 bomb jacks
5 burpees

musical interlude:
Hatebreed, I Will Be Heard
10 squats
10 lbc
10 side s hop
10 merkins
10 imperial walker
10 dying cockroach

Thanks to Peach Stand to lead at the best AO. Yes, I said it.

Looks like we made it,

Barry Manilow

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1 minute in the Kitchen

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This was the first time Qing at TC Elem. Not the closest sight for me. Started with a mosey around the back with a couple stops for SSH, stretch, IW, HW more mosey. Get to bus drop off area for more warm up MNC, O/H Clap, merkin and Peter Parker. I came by earlier and dropped off sand bags and station cards.

We had 4 stations with 4 rounds. The thang was do each exercise for 1min and then move to the next station. Complete 4 stations = 1 Round. After each round a lap around the bus parking lot.

Round Sta 1. 2. 3. 4
1 – Curls. Merkin. Dips. LBC
2 – O/H Press. WAM. MH. Plank Jacks
3 – Curl/Hold. Diamond. Calf Raise. Plank Tucks
4 – Squat. CDD. SSH. Flutter

Mosey with bags back to front of school for Mary. Closed out with COT.

Thanks Maximus for the opportunity to lead and share the sandbags from an old AO “Normandy”. AO was an original at the complex and had a mix of Indian Land and FM guys. That is where my F3 journey started 10yrs.

Rebel out

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Spring Training with Cake

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WARMUP:
Mosey with stops for
⚾️Toy Soldiers
⚾️Low Slow Squat
⚾️Hill Billy Walkers
⚾️CDDs
⚾️Dips
⚾️Irkins
⚾️StepUps
⚾️partner LBCs, Big Boys, Freddy’s while partner runs out and back

THE THANG:
7 rounds of 8 exercises 10 reps each with lap around track
Jump squats
Merkins
Leg lifts
CDDs
Sumo Squats
Flutters
Donkey Kicks
Burpees
Take a lap

MARY:
Jailbreak back to COT

ANNOUNCEMENTS:
D2D events – check out newsletter

COT:
Prayers for recovery, woman assaulted, new jobs,
Reach out to relationships in your life and let people know you love them

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