Tag: Rosie

Set the standard

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WARMUP: basic
THE THANG:
Timed 1-Mile Run – Target 8 minutes

4 corners, 2 rounds – around the theatre

1.Merkins – 30
2. Squats – 100
3. Big Boy Situps – 50
4. Broad Jumps – 20 yds

1.Bear Crawls – 20 yds
2.Lunges – 20 each leg (40 total)
3.American Hammers – 50 each side
4.Burpees – 20 reps

Finisher:
Step-Ups – 10 each leg 20 total
Dips – 20 reps

MARY: flutter, Freddie mercury, piston crunch, planks
ANNOUNCEMENTS: newsletter

COT: Pray for Men to set and hold the standard, in fitness, self discipline, family, faith, fellowship, at work, our communities, and our culture.

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Commitment to the Jackal

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YHC was honored to head to the East Side and deliver a beatdown at AJ. The weather is fantastic for F3 and I enjoy seeing some new faces (Sunkist). It also gave me an opportunity to create a tough workout, which I needed after a weekend of bad eating.

WARMUP:
Disclaimer given. Mosey past the light poles to the parking lot near the baseball field.
IW x 10
Mtn x 15
SSH x 20
CDD x 15
Windmills x 10

Let’s go!

THE THANG:
Light pole suicides
Run to 1st light pole, do 10 WAMs, then run back
Run to 2nd light pole, add 15 squats plus 10 WAM, run back
You get the idea!
Exercises included:
10 WAM
15 Squats
20 Merkins
25 CDDs
30 Monkey humpers
35 Plank Jacks

Small interlude discussion on Commitment, one of the five Q Source Leadership Virtues

Mosey to other lot

Jack Webbs
1:4 Big Boy/Flutters
1:4 Irkins/Dips
Each went to 5:20

Modified Starfish
15 jump squats, run to middle for 5 burpees
15 Overhead claps, run to middle for 5 burpees
15 Durkins, run to middle for 5 burpees
15 Mtn climbers, run to middle for 5 burpees

Mosey back for Mary

ANNOUNCEMENTS:

Congrats to the Fort for the 13 year anniversary!

COT:
Lots of prayers and praises shared here. All were lifted up His glory!

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Birdcage Lifts off

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WARMUP: SSH for 50
Windmills, Merkins, cherry pickers, low slow squats,
THE THANG: 30 Burpees, mosey to corner
Bear crawls and Merkins alternating for 40 yards
Lunge 30 yards,
Run to the hill
5 rounds of 10 squats, 5 CDDs,
Down the hill – 10 Navy seal burpees,
3x Run the hill, 10 BBS
Jack webb of burpees and SSH from 1 to 6
MARY: Flutters, Freddie Mercury, Hello Dolly
ANNOUNCEMENTS:
COT:

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Labor Day Beatdown

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WARMUP: SSH, Windmill, Low slow squat, cherry pickers, Broga, Mosey
THE THANG: Sideline to sideline sprints x7
Merkins, wide arm merkins, diamond merkins, ranger merkins, hand release merkins, tempo merkins
And now for legs –
2 Rounds of..
10 burpee broad jumps, 20 yard lunges, 15 jump squats, Al Gore 30 seconds, 20 yard duck walk
To finish –
Flutters, Freddie Mercury, Hello dolly, American Hammer, Heels to Heaven, Plank
MARY:
ANNOUNCEMENTS:
COT: Keep showing up

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10 for 9 rounds and three stoic lessons

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WARMUP: quick jog to the fire hydrant and back to the bells for warm up – all exercises I/C
Windmills
Cherry Pickers
Imperial walkers
Hillbilly walkers
Moroccan night clubs
Low slow squats
Hold people’s chair w/ MNC’s

Bells to the corner of the lot for Main event

THE THANG: 9 rounds
3 exercises per round with a run across the lot and back after each round.

Station 1 – 5-10-15 (4 rounds)
5 – manmakers
10 – goblet squats
15 – swings

Station 2 – 10-15-20 (3 rounds)
10 – merkins on the bell
15 – swings
20 – hammer curls

Station 3 – 15-20-25 (2 rounds)
15 – tricep extensions
20 – flutters w/press
25 – swings

Three stoic lessons were shared from Seneca and Marcus Aurelius – one at each station.

MARY: enough time for protractors with the bell held high as well as rosalitas – took us to 0600

ANNOUNCEMENTS: you bet – all of them

COT: 5th core principle

Thanks 63 Bravo for the call. :eye:

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History of Rosie

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WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Moroccan night clubs, windmill, mosey around the lot
THE THANG: Rosie moves to CNY – 14 reps for merkins, squats and flutters x2
Bear crawl to next spot
12 reps for Rosie’s big move back to TN
Lunges, mountain climbers, big boy sit-ups,
8 reps for all 8 of Rosie’s moves
Jump squats; CDDs, and Freddy Mercurys.
1 29 yard sprint for key length of time with family,
40 burpees to remember that 40k men die by suicide annually
MARY:
ANNOUNCEMENTS:
COT: Bonds were made.

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Trench Warfare

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WARMUP:
SSH, windmill, imperial walker
hip thrust, low slow squat, 1min high plank, spider man stretches

THE THANG:
Pain stations – complete 2 circuits; EMOM: 50s each station, 10s transition

1. Mosey
2. Merkin – hands on bench
3. SSH
4. goblet squat 50’db or 30’db
5. DB curls – 20’dbs
6. KB swings – 40lb
7. Sandbag clean and press (40 or 60)
8. Farmer carry 30s and back – 72lb kb “Sunny Delight”

Field work:
5 REPS 3 Reps:
Start at goal line and Low crawl to 10, bear crawl to 30, Sprint through opposite end zone.
20 SSH and breather until all pax finish
Mosey back to opposite goal line and repeat

Mosey back to base of the hill –
Pax split in two groups roughly based on similar weight. Race up the hill (Sprint)

MARY:
EMOM 5 reps Humane burpee
(5 hip thrusts, 5 push-up, 5 goblet squat)
Winner of the sprint does first set as 10 burpees We were too gassed and forgot to give the winners their reward

ANNOUNCEMENTS: read your newsletter
COT: yes

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Swole city, bro! Fist pumpin’ through the burn, lookin’ fresh for the boardwalk. GTL all day, don’t sleep!

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WARMUP:
• 20 SSH IC
• 10 Windmill Cherry Pickers IC
• World’s Greatest Stretch (both sides)

THE THANG:
AMRAP Circuit – 40s on / 20s off (4 rounds)
1. KB Swings
2. KB Goblet March
3. Suitcase Deadlifts
4. Cross Body Curls
5. Alternating Bent Over Rows
6. Lunge w/ KB Pass Through
7. Lunge w/ Waiter Press
Active Recovery Between (most) Sets:
• Planks
• Goblet Squats
• KB Carries
Core Finisher – AMRAP (40s on / 20s off):
1. Around the World
2. American Hammers
3. Overhead KB Dying Cockroaches
4. Bear Plank w/ KB Pull Through
5. LBCs w/ Overhead KB
6. Flutter Kicks
7. KB Halos
8. KB Lateral Swings
9. Plank to close it out

MARY:
ANNOUNCEMENTS: bethel men’s shelter, HIM camp.
COT: Prayers for all.

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Light poles with motion sensors…AJ fancy

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WARMUP: Disclaimer
Mosey around entrance, circle up for
15 SSH IC
10 LSS IC
10 Windmills IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

THE THANG:
Moseyed down to the yellow striped triangle, at the entrance to school and driveway down to football field.
Had a board of pain their with exercises. PAX were to perform one exercise, run to light pole and perform one burpee, then return and do second listed exercise. Then run the 2nd light pole and do 2 burpees. Continue on down the list, finally doing 9 burpees at the 9th light pole.
Exercises were:
1. 10 Bomb Jax
2. 20 Diamond Merkins
3. 30 Wide Arm Merkins
4. 40 Squats
5. 50 LBCs
6. 40 Reverse Lunges
7. 30 American Hammers
8. 20 Merkins
9. 10 CDDs

After completing the list, we began moving back up the list, with decreasing burpees.

MARY: Flutters, Freddie Mercury, Protractor

ANNOUNCEMENTS: Announced
COT: Stays in COT

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Put a cap on it

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WARMUP: We warmed up, standard fashion.
SSH, Cherry pickers, windmill, imperial walkers, hillbilly walkers
THE THANG: 3 rounds, 1 min each
tempo squats, lunge, Al Gores
3 rounds, 1 min each
Slow merkins, shoulder taps, slow wide arm merkins
3 rounds, 1 min each
Superman pulls, Slow flutters, reverse snow angels,
Bear crawls,
Broga
MARY:
ANNOUNCEMENTS:
COT: Welcome back Mile High

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