WARMUP: barely
THE THANG: THE MURPH.
MARY: nah
ANNOUNCEMENTS: Sweaty Barry, Stuff the Bus, newslettery stuff
COT: indeed
WARMUP: SSH, Windmill, IW, stretches
THE THANG:
Corner 1 – 25 Merkins
Corner 2 – 25 Squats
Corner 3 – 25 LBC’s
Corner 4 – 25 Monkey Humpers
MARY: Yes, each called out
ANNOUNCEMENTS: RYN
COT: Always
Twas the day after the 4th and all through the Yard not a creature was stirring except 7 pax who wanted to work out hard.
Drop Thrill was on Q and had a devious plan. There was too much shoulder work for Ruby to stand.
On Grogu on Ruby on Float Bridge on Harry, on Dojo on Rumbling Bald things are getting quite scary!
The Pax were quite quick and just in time, finished the twelfth day and complained about burpees and boy did they whine.
Thrill being a wise old elf, finally let the pax breathe in spite of himself.
As he rode out of sight, the Pax swore they could hear him shout : Happy Thrillmas in July and to all, a good night!
1-run
2- Wide Arm Merkins
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees
WARMUP: Nope
THE THANG:
Run to the close end of the loop at SMS. 25 Merkins I/C
Run to the other end of the loop, 25 Squats I/C
Run to the other end, 25 Heels to Heaven
Run to the other end, 25 Freddy Mercury’s
Line up on the wall. While all PAX hold themselves in the up position on the wall, one PAX performs 3 Mike Tysons.
Cycle through until all PAX perform 1 round.
Next cycle, 2 PAX perform 3 Mike Tysons.
Mosey to the close end of the stretch behind the school
Run to the other end, 5 Burpees
NUR back, 1 Burpee
Run back, 25 Shoulder Taps I/C
Mosey to the loop on the back of the school.
Partner 1: Run the big loop
Partner 2: Elbow Plank
Perform 2 rounds.
Run (or mosey) to the playground
Partner 1: 15 Pull-Ups
Partner 2: Mountain Climbers
Perform 2 Rounds
The rest of the Weinke shall remain unknown.
MARY: Yes
ANNOUNCEMENTS: You know what they are.
COT: Yes
WARMUP: 5 Burpees, 20 SSH, 8 WM some stretching, covered our mission
THE THANG:
Mosey to benches, 10 of each Urkins, Dips, Dirkins x2 covered 5 core principles
Found some wall and had a seat, started going through Pax on why they first started coming out and why now. Started a run out the lines and back, 5 Burpees at each progressive parking row
Went to the circle, mini Dora, 50 Merkins, 75 BBS, 100 Squats, covered the Credo.
Over to the band lot, Suicides out to the 50, run out nur back, Hello Dolly’s at the 10’s yard line Last 50 yards called on Bald, he said cocaine bear crawls to the 30. Barry called broad jumps and merkins the last 30 yards.
Mosey back to COT and finish up the last of the PAX stories
MARY: Nope
ANNOUNCEMENTS: Bethel, 4th and Barry
COT: Remember the why.
Warm up: SWIMLAPPs
SSH, windmills, Imperial Walkers, Moroccan N/Cs, low slow squats, arm circles, Peter Parkers, plank stretches.
Thang: The Lane. Do as many rounds as possible.
Pax get two cinder blocks and just need to follow the signage.
Start with 15 OH presses (w/ one block) at road, adjacent to the pull up bars.
Farmers carry about 300 feet (to the paint)
Ground the blocks, run to AO Jones (about 450 feet)
Do 15 burpees, run back to the blocks
Farmers carry back to start/finish line
Ground the blocks, do 15 OH presses with one block.
Run down to the stop sign,
Do 30 LBCs.
Run back to start/finish line.
Make a tick mark
Repeat. Starting with 15 PH presses.
Did this for about 30 mins. Got about 4 rounds in.
Cindys go back, run to shovel flag, some light mary.
Fini
COT
It was a dark and stormy morning and all the pax of the Fort made their decisions, the red pill or the blue pill.
Most fartsacked.
YHC was prepared for the elements and taylored a workout accordingly. We first went and saved a Cindy from the rain and took her up to the awning at NaFo’s bus drop off. Then, the music was set (Octane Workouts) and the cards were shuffled.
Deck if cards where drawn and reps were done.
:heart: = overhead press
:clubs: = curl
:spades: = squat with block
:diamonds:= Merkin
:black_joker:= 10 burpees (there were 4 in the deck)
After starting with a bunch of :diamonds: we knew it was going to get spicy at the end with :heart:.
There were also lots of spectators this morning as the basketball, football and track teams were going somewhere or doing something. I’m pretty sure they thought us old men were crazy.
Finished with some Marry and took Cindy back home.
Rain and lightning doesn’t have to stop you. Like they say, it’s only bad weather if you have bad gear, or don’t use your resources 😉
Soundtrack: See Amazon Playlist: “Farm F3 Workout”
WARMUP:
In Cadence:
Plank Lawn Mower Pulls
Cherry Pickers
Windmills
LBC
Low Slow Squat
THE THANG:
Part 1: Unloading & Loading the Trailer. The group split into two groups. Group A unloaded, stacked, and then reloaded 12 bales of pine needles from my utility trailer. Group B worked on an exercise while this occurred. Then the groups switched. This was repeated for the following four exercises: LBC, Merkin, Squat, Plank.
Part 2: Bucket Carry. Partners. One partner carries a weighted bucket to a point and back while the other partner completes an exercise. Switch roles and repeat. This was repeated for the following four exercises: LBC, Merkin, Squat, Plank.
Part 3: Hominy Hole Challenge. Cornhole boards were set up. Every man takes a toss.
Miss – 3 Burpees
On Board – 1 Burpee
In the Hole – No burpees
Take a lap. Repeat.
WARMUP: SSH, iw, hw, Peter Parker, collect cinder blocks, pull-ups and toes to bar slowly
THE THANG:
25 yrd square
4 corners, 25 reps each
– Merkins
– Big boy sit-ups
– Bomb jacks
– Goblet squats with Cindy
Did 3 rounds
Bear crawl, bear crawl r, crawl bear, bear crawl l, as the mode of transportation
Thang 2
Carry the block to the 10 yrd line
10 man makers
Run back to the 0 (goal line), 3 burpees
To the 20, 20 merkins on the Cindy
Run to the 0, 3 burpees
To the 30, 30 goblet squats w/ Cindy
Run to the 0, 3 burpees
To the 40, 40 overhead press w/ Cindy
Run to the 0, 3 burpees
To the 50, 10 thrusters (psyche!! Only 10. Guys thought we’d do 50) then 50 Cindy swings
MARY:
ANNOUNCEMENTS: tortoise and hare mañana
COT: Rumbling Bald asked for a challenging workout, hopefully this delivered.
I struggle to push myself with an AMRAP style IronPAX workout like Thang 1. Usually I get bored and my motivation wanes after round 3. So, I switched it up and called the reps. This was to keep me motivated as much as the PAX.
WARMUP:
SSH, windmill, low slow squat, butt kickers, side shuffle, high knees
THE THANG:
Bear crawl to 10
Lunge walk to 20
Rinse and repeat until other end zone
Move to stairs
Run two laps then 10 merkins, 10 squats, 10 Bulgarian split squats
Go all the way down and back on stadium
Bear crawl to 10, 10 merkins
Lunge walk to 20, 10 LBCs
Rinse and repeat
MARY:
ANNOUNCEMENTS:
COT: