Tag: Ruby Slippers

Final Countdown

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Temps dropped a bit so the plan was to keep us moving to stay warm.
WARMUP: Started with SSHinCadenceX50, then moseyed to the loop at the front of the school. While moseying we got in some high knees, butt kickers, & karaoke. We stopped at the wall in the loop.

THE THANG: Following format was used throughout the workout. 2 exercises are called, 1st exercise starts with 10 reps, then perform 9 reps of the 2nd exercise, then perform 8 reps of the 1st exercise, etc… until you reach the count of 1.

At the wall the 1st exercise was Muscle Ups, 2nd exercise was 4 count Diamond Merkins

Moseyed to the benches at the front of the school. 1st exercise was Bulgarian Split Squats ( 10 each leg, 8 each leg, etc… ), 2nd exercise was Jump Squats

Moseyed to the wall at the back of the school. 1st exercise was BallToTheWall Shoulder Taps, 2nd exercise was CDDs.

Moseyed to the playground. 1st exercise was Pull Ups, 2nd exercise was 4 count Wide Arm Merkins.

Moseyed to the loop behind the school. We were moving this morning so YHC had to improvise a ‘filler’ to kill some time. PAX made 3 trips around the loop, at the start and 1/2 way point we performed burpees Lap 1 – 2 burpees at each spot, Lap 2 – 4 burpees at each spot, Lap 3 – 6 burpees at each spot.

Moseyed to the benches located on the side of the school. Back to the previous format. 1st exercise was Butt Touch Pistol Squats, 2nd exercise was Butt Touch Squats.

MARY: Moseyed to COT. PicklePointersinCadencex15, Superman poses, various positions, all held for a 10 count. Did this until we ran out of time.

ANNOUNCEMENTS: Thanksgiving Convergence, Trash Pick Up, Bethel Men’s Shelter Serve, Christmas Party

COT: STK

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Marconi

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Quick warmup and then right into the Marconi:

first: Run from stop sign at bottom of the hill to the stop sign at AO Jones end at the ROTC Building. This is about 2382 feet, where 2382 was Marconi’s badge number.

Then second:
11 Toes-to-Bars, alt = knees to chest
20 Air Squats
16 Kettlebell Swings w/ cindy

Repeat the above bars/blocks routine ten times.

11/20/2016 was when Marconi was killed in the line of duty.
Then third: 20 burpees for 20 years on the job.

Back fill: 30-20-10 routine: Pax do 30 reps of two exercises, then do 20 reps, then do 10 reps. Then run to bottom of the hill and back. We did:

OH Press (w/ cindy) – Pickle pointers
–run loop–
Chest press (w/ cindy) – big boy sit ups
–run loop–
Curls (w/ cindy) – Crunches
–run loop–
Fini
COT

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Bad(lands) Decisions

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Pre-run at 0445 for those that set alarms…

WARMUP: yog around parking lot and them SSH, WM, baby arm circles while waiting for Grout to get out of the bathroom. Grab Cindy and rifle carry down to the lower parking lot near Oak Academy

THE THANG:
4 legged starfish

Center Exercise: Block Core Series
Each time PAX return to the center, they complete the following:

10 Block Flutters (block press)
10 Block LBCs (hold block above chest while crunching)
10 Block American Hammers

After completing the core series, PAX choose a new station to run to.

The 4 Starfish Stations

Station 1: Block Overhead Lunges
Exercise: 20 Lunges (10 each leg) holding the block overhead
Return to Center for core series after completing lunges.

Station 2: Thrusters
Exercise: 15 Thrusters
Return to Center after completing thrusters

Station 3: Block Swings
Exercise: 15 Block Swings
Return to Center once finished for core series.

Station 4: Block Rows
Exercise: 15 Bent over rows
Return to Center for core series after completing rows

After round 1 take a active recovery jog around parking lot and then repeat.

After completing round 2 – murder bunny back to ROTC house

MARY: Hello Dolly, LBC, box cutters, 6ct burpees

ANNOUNCEMENTS: thanksgiving convergence, marathon tomorrow, sign up for Christmas party

COT: yup

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Bars Blocks Benches Burpees

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Run
Warmup
SSH (15x I/C)
Windmills (10x I/C)
Imperial Walkers (15x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Run
Thang1: Pull up bars. Did pull-ups, knees2chest, chin-ups, toes2bar, switch grips, negatives, dead hangs.
Run
Thang 2: bench work
Derkins (I/C 15x)
Step ups (10 each leg)
Butt touch squats (I/C 15x)
Run the loop, return to benches
Inclines (12x)
Dips (I/C 15x)
Calf raises (normal, toes out, toes in)

Run
Thang 3: Burpee relays. Start with 3 burpees, at spot 1, S2=6 burpees, S3=9 burpees. Run relay in between.
Run
Thang 4: block work: with cindys: curls, OH press, thrusters, flutters, goblet squats, KB swings.
Run to flag
Mary
Fini
COT

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Tabata and Poison

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Beautiful morning at the Yard!

Warmup was basic format

15 ssh
5 windmills
15 IW
15 HW
15 Mnt climbers
15 Plank Jacks
Some stretches

First routine

Pick your poison

First to 100 reps beeper goes off every 2 minutes. When beeper goes off you run to a point(50 yards) and return.

1. Merkins or Squats
2. CDD or lunges
3. Flutters or HD
4. Lbc or FM

Then mosey back towards COT

EMOM

5 minutes

5 squats 10 merkins 15 LBCs

Run

4 minutes

5 bbs 10 HD 15 Flutters.

Ended right at 7:15.

Great to be out in the Gloom. Haven’t been 100% for awhile but felt refreshed being around the guys.

Thanks for the call <@U05RN7GSDLH>!

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Vests off

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WARMUP: yea a bit
THE THANG:
Run around
Did a sequence to get Esso to lose the vest:
12 Mike Tyson
Bear crawl
12 Curb Albert
Crawl bear
10 Mike Tyson
Bear Crawl
10 Curb Albert
Crawl bear

YHC was willing to go down to zero, but Esso (thankfully) shed the vest.

String of Pearls
10 merkins
20 squats
30 flutters

Solid distance and quite a few stops
MARY: toss the sand bag I brought, bear crawl to it.
COT: saw a college picture of an old friend and he looked more than young. He looked energetic, optimistic, and full of the belief that he could make a difference. I want to recapture that in all I do

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Lifting @ the Country Club

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WARMUP: SSHinCadencex30, IWsinCadencex15, SSHinCadencex20, HWsinCadencex15, SSHinCadencex10, MCsinCadencex15, MerkinsinCadencex10

THE THANG: Set-up our lifting toys on the sidewalk at the front of the stadium. PAX partnered up. 1st partner runs from the sidewalk to the end of the parking lot, perform 3 burpees, then runs back to his partner. Partner #2 performs the noted exercise with equipment until Partner #1 returns. There were 7 toys, PAX played with each toy twice.

35lb Dumbbell = 1 hand alternating Snatches
Heavy Rope = Arm Swings
Cindy = CurltoCleantoPress
60lb Sandbag = Bent Over Rows
40lb Ruck = KB Swings
AB Roller = Rolling of ABs
30lb Slam Ball = Slamming the Ball

Next, we moseyed to first island in the parking lot where there were 2 – 45lb plates. 1 PAX farmer carried both plates to the next island and back while all other PAX performed an ab exercise of their choice. Had time for each PAX to make one trip.

MARY: See above

ANNOUNCEMENTS: Bethel Men’s Shelter, Bourbon & BBQ, Thanksgiving Convergence, read your newsletter or talk to Time Machine as he mentioned several other events. Dude knows what is going on in The Fort.

COT: STK

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Don’t be a weak sauce

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WARMUP: Some Broga, SSH, windmills, quad stretches, push ups, shoulders
THE THANG: The Helton – 800 meters, 30 squat thrusters with block, 30 burpees x 3 rounds – plus elevens of Merkins and curls
MARY: in between
ANNOUNCEMENTS: Bethel Men’s Shelter, BBQ/ Bourbon event
COT: mental health, unity in our country, family

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The Big 4-2 Birthday Beatdown

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After it was announced that there was an FNG, I felt like I had to be a little more through on our disclaimers, especially with the Nations Leader there. So, disclaimers and 5 core principals were given to help the FNG out.
WARMUP: Mosey the long way around the parking lot. This started the grumbling, so I knew I was on the right path.
42- SSH (for my birthday number)
6-Windmills and then that was enough.
THE THANG: Run over to the bars and get a block.
With a partner- 42 seconds of pull-ups and walls sits with the block in your lap
21 Merkins and 21 Overhead Press
21 Curls and 21 Squats with Block
Rifle Carry the block from the bars to the stop sign and back to the street in front of the bars area
21 BigBoys with the block and an overhead press at the top of the sit up and
21 Chest press
We put the blocks to the side and then ran down the hill and around the left side of the school parking lot.
Regrouped and gave instructions for 11’s up the hill with Burpees and Squats as the exercise.
MARY: Put the blocks up
ANNOUNCEMENTS: Bethel Shelters Service 11/7, Bourbon & BBQ 11/8, Adopt-a-Hwy Trash Pick-up 11/21. Christmas Party 12/21.
COT: Prayers & Praise for our teachers. We have great teachers supporting out kids. Don’t let the politics get in the way of recognizing the good work and support our kids have. Prayers for <@U035XDY7ABC> and the work that he and <@U04GQT8NQ4C> and their crew are doing up in the WNC mountains with CRI. Prayers for those not offered as we all have things going on in our lives.

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Throwdown at The Yard

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Statement of the F3 Mission, F3 Core Principles, F3 Credo
WARMUP: 2 laps around the parking lot with a few exercises to follow.
THE THANG:
We ran the rows of the parking lot, increasing by 5 reps at each column, starting at 5, then 10, 15, 20, 25.
On one end, Carolina Dry Docks and the other, Mountain Climbers with running in between.

Make our way to the football field and line up on one end zone:
Run 20yds, NUR 10yds, perform 1 burpee.
Run 20yds, NUR 10yds, then 2 burpees.
Run 20yds, NUR 10yds, then 3 burpees.
Do this all the way to the other end zone then finish with 10 burpees as a group.
Crawl Bear back to the starting end zone. Lots of moaning initiated by the ‘ol Crawl Bear trick.
Captain Thor: 1 Big Boy Sit Up & 4 American Hammers.
2 Big Boy Sit Ups & 8 American Hammers.
All the way up to 10:40.
MARY: See above
ANNOUNCEMENTS: Multiple fundraisers and the Christmas Party…DO IT.
COT: 5th Core Principle.

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