Tag: Ruby Slippers

30 / 30

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WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon
THE THANG:  
Track
Run Lap – 30 Merkins / 30 Squats
Run Lap – 30 Plank Jacks / 30 LBC’s
Run Lap – 30 Merkins / 30 BB Sit-ups
Bear crawl to 50 YL / Lunge walk back
Run bleachers / Up & Down stairs back
MARY: Yes
ANNOUNCEMENTS: RYN
COT: Always

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30 / 30

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WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon
THE THANG:
Track
Run Lap – 30 Merkins / 30 Squats
Run Lap – 30 Plank Jacks / 30 LBC’s
Run Lap – 30 Merkins / 30 BB Sit-ups
Bear crawl to 50 YL / Lunge walk back
Run bleachers / Up & Down stairs back
MARY: Yes
ANNOUNCEMENTS: RYN
COT: Always

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Repeat till Failure

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WARMUP: Started with a 5 minute mosey around campus and then circled up: CherryPickersx5inCadence, WindMillsx5inCadence, SSHx15inCadence, HighKneesx20OYO, SSHx10inCadence, ButtKickersx20OYO, SSHx5inCadence, Burpeesx3inOYO

THE THANG:
Thang #1- Paula Abdul Parking Space Routine near the football field, move 2 lines forward – perform 2 merkins, then move1 line back – perform1 merkin, MOT = Bear Crawl to move forward & Crawl Bear to move back. All PAX start together on one end of the parking lot, called it quits after the 1st PAX traveled the entire lot. HarryCarry was King!!!

Thang #2 – Light Poles on the road at the back of the school: Mosey to every other light pole and perform 5 Diamond Merkins, 10 Merkins, 15 Wide Arm Merkins. Instructed the PAX to go to failure with each set of Merkins if they could not complete the rep count. By the end everyone had failed, a lot. Suplex was King of this round!

Thang #3 – We moseyed back to the basketball court area to complete a simple DORA – running portion was between the basketball goals, exercises: 100 SSH, 100 MCs, 100 PJs. Hominy and I crushed this round!

MARY: 3 minutes of your favorite stretches

ANNOUNCEMENTS: Bethel, D2D, D2DB10k

COT: STK

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Swinging Richards at the Hive

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WARMUP: It was cold so we started with a 5 minute mosey to warm up. Mixed in some high knees, butt kickers, and karaoke along the way.
Ended back up at COT. Running portion of the workout was completed. Needed to warm up our bells so we circled up and performed the following: CherryPickersx5inCadence, WindMillsx5inCadence, SSHx12inCadence, Figure8sx12OYO, SSHx10inCadence, 10 KB Swings OYO, SSHx8inCadence, 8 KB Snatches, SSHx6inCadence, 6 DeadLifttoCurltoPress w/ KB.

Now we were ready to swing!

THE THANG: Stayed in the COT area for our first round with
RichardWebb – Exercise #1: 1-10 – DeadLifttoCurltoPress w/KB & Exercise #2: 4-40 – KB Swings

The PAX needed a break from all of the swinging, so we decided to meet up with Dora.

Single Dora #1 – Partner #1 Exercise: Side Lunges w/ KB – 100 reps, MOT for partner #2 = Murder Bunny out, Rifle Carry back from the posts at COT to the first pole down the sidewalk.

After our experience with Dora left us wanting more, we decided to pay Richard Webb another visit since he showed us a swinging good time at the beginning of the workout!

Richard Webb #2: Exercise #1: 1-10 – Alt KB Snatches ( count right hand only ) & Exercise #2: 4-40 – BentOverRows

We had to cut our 2nd experience with RW short ( managed to make it to reps 8 – 32 ).due to time. If we had more time we would have paid Dora another visit for the following:

Single Dora #2 – Partner #1 Exercise: Figure8s – 100 reps, Partner #2 MOT = Bear Crawl out, Crawl Bear back from the posts at COT to the first pole down the sidewalk.

Alas, we were done, arms were smoked, and legs were saved for D2DB10k tomorrow! Thanks to Richard Webb and Dora for showing us a swinging good time!

MARY: NO TIME

ANNOUNCEMENTS: D2D race, D2DB10k race, upcoming Bethel serve, Jaeger CSAUP, etc…

COT: STK

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VQ in The Fort Region

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I introduced some of the pax from The Fort to Anchor Bar’s Famous Chicken Wing. The Anchor Bar is a restaurant in Buffalo, NY is famous for the first place to serve chicken wings as we know them today. More on that below. In my 8+ years doing F3 this is my Q outside the Rock Region. It was a great morning meeting new pax.
WARMUP:
The disclaimer was given and we warmed up with:
– 1 dozen Windmills IC
– 1 dozen Imperial Walkers IC
– 1 dozen Hillbilly Walkers IC
– 1 dozen Low Slow Squats IC
THE THANG:
This 4-Corner workout was inspired by the way chicken wings were originally served at The Anchor Bar. Back in the day wings were served by the dozen mild, medium, hot or extra hot. So, each round of 4-corners consisted of a similar exercise at each corner progressively getting a bit more difficult. 1 dozen of each exercise were performed OYO.
– Round 1 – Flying Squirrels, Burpees, Diamond Burpees, Hand Release Burpees
– Round 2 – Rosalitas, Hello Dollies, Freddie Mercuries (Double Count), Flutter Kicks (DC)
– Round 3 – Carolina Drydocks, Merkins, Diamond Merkins, Hand Release Merkins
– Round 4 – Seal Jacks, Side Straddle Hops, Smurf Jacks, Bomb Jacks
– Round 5 – LBC’s, Gas Pumpers, V-Ups, Big Boy Sit-ups
With time remaining, we did my “hot wing eating contest”. In my hometown the was a restaurant the would have a hot wing eating contest where the would give each contestant a pile of their hottest wings (Volcanic). Whoever ate the most in the allotted time was the winner. My F3 version was Balls To The Walls until one pax remained in the position. Your “wings” are sure to burn when you’re down.
MARY:
No time
ANNOUNCEMENTS:
Announced.
COT:
<@UGU3XR5RP> took over from here and led a great discussion on Not Looking Back. It revolved around the passage in the Bible where Lot’s wife looked back and was turned in to a pillar of salt. Once we pick up our cross to follow Jesus, we should not turn back to our wicked ways. Instead, keep our eyes looking forward affixed upon Jesus. It is easier said than done.

I’m not doing the discussion justice, so I urge Band Camp to add more in the comments.

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Only the best for the PAX of RoF

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WARMUP: imperial walkers, Moroccan night clubs, low slow squats
Grab a Cindy
Mosey to Gym entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Mosey to from main entrance with Cindy
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence

THE THANG:
Band Lot with Cindy
Murder bunny 10 yards
Mosey to 50 yard line 20 squats
Mosey back to goal line 20 merkins
Lunge walk to block
Rinse and Repeat till block is at 50 yard line
Start again

Back to main entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Back to Gym entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Return Cindy
MARY:
ANNOUNCEMENTS: Dam to Dam Bar Saturday
COT:
Prayers and Praises and be safe

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King of the Ring I

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14 Kings at Ring of Fire this morning.
– <@U02JMD0EKS8> was the King of the Ring today. You may now bow to his magnificence.
– <@UGU3XR5RP> came in a not so close 2nd, but he did manage to outsprint me at the end and cause me to perform a couple extra exercises at the end. And by exercises, I mean dry heaves.
– <@U5EKTLC5C> prepared us all to be underwhelmed, but not by his mumblechatter.
– <@UMRNJ46AW> had some hazy recollections of a Slayer concert with <@UGYDCTRST> (not present), but with as many Monster Energy Drinks as he has before a concert his blood pressure increases to a level he’s doing good to be standing much less remembering who attended what.
– And speaking of what Anchorman called “Cookie Monster” metal, <@U076RS8F1DG> had his signature tunes playing for the duration.
– Don’t know if you’ve noticed lately, but <@U0603USPHAS> keeps trimming down and is looking strong out there.
– <@UST30T7FF> represented the Pre-spect crowd well, and even gave me a butt pat, so… you know… I may not have been the King today, but I still feel like a winner.
– <@U01JUGK82TY> and <@U5KHMNAG4> were disappointed but unsurprised at the lack of leg exercises in this workout.
– <@UN6PTD007> was gracious enough to hold back and let a couple of us feel good about our performance.
– <@U079NTF8AP8> is more of a 3 sets of 10 guy.
– <@U087GQFA2FJ> was the WarBaby today and held his own with a bunch of guys that are old enough to be his dad…

This is my report. You could dress it up like Baby Yoda and take it trick or treating in July, but it still wouldn’t get more strange looks than you would if you dispute the truth imbued herein.

subject to verification by <@U07EPGYK92L>’s mustache (see <@U063F72E8M9> comments from yesterday)
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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DORAs at The Hive

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DORA 1: partner run
– Man makers 50
– Goblet Squats 100
– Swings 150

DORA 2: farmers carry
– Burpees 50
– Squats 100
– Overhead clap 150

DORA 3: Bear crawl
– Bent row right 50
– Bent row left 50
– Curls 50

DORA 4: Farmers Carry
– Merkins 50
– Mountain climbers 75
– SSH 100

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The Bremer

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WARMUP: SSH, Moroccan NC, IW, HW
THE THANG:
Run to bottom of hill & back
50 Merkins
Run to bottom of hill and back
75 squats
Run to bottom of hill and back
50 LBC’s
Rinse & repeat for 25 minutes
Run bus loop
50 dips
Run bus loop
25 Big boys
Run bus loop
50 SSH
Rinse & repeat 30 minutes
MARY: No
ANNOUNCEMENTS: Yes
COT: Always

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The Bremer

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WARMUP: SSH, Moroccan NC, IW, HW
THE THANG:
Run to bottom of hill & back
50 Merkins
Run to bottom of hill and back
75 squats
Run to bottom of hill and back
50 LBC’s
Rinse & repeat for 25 minutes
Run bus loop
50 dips
Run bus loop
25 Big boys
Run bus loop
50 SSH
Rinse & repeat 30 minutes
MARY: No
ANNOUNCEMENTS: Yes
COT: Always

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