Tag: Rumbling Bald

Failure is where the story begins

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WARMUP: the usual suspects
THE THANG: Jack Webb’s at the benches with step ups and Bulgarian split squats (4rounds) and then at the playground with merkins and pull-ups (7 rounds)

So as Rainmaker asked during the workout I started my story or testimonial with sharing about my childhood. I grew up with a single mother only child and although I went to Christian schools thanks to my mom, as I got older I started living a double life and got involved with the wrong people and wrong activities, but all the while I still went to church, had a job was going to college doing all those things yet living for myself, letting my jesters have their way and not taking care of myself.

However! God still had a plan for me! and as I got older, even though I got into some trouble, he looked out for me. I found myself with a career at a company that I was able to grow with and learned a lot, and at a certain point got sick of trying to do it all on my own and gave my life back to the Lord…and His infinite grace He blessed us with kids and a career, a business in a new community, of course a great brotherhood with F3 and many other blessings!!

so even though I failed and I continue to fail, God still redeems and uses the broken and I’m a testimony to that. We finished with a discussion on dying to the flesh daily, repentance and how to live third!
MARY: none
ANNOUNCEMENTS: read newsletter
COT: had to dip early so wasn’t there for that!

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Sunday funday

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Warmup: squats while we were waiting for the avengers to assemble.

Thang: rucked to the colosseum stopping every 10 mins for 10 merkins; 10 squats, and 10 calf raises… once at the track we did tow laps holding our ruck above our head. 5 man makers for every time you dropped the ruck. Back off for another ruck around the neighborhood across 160.

Mary: Lbc, hammers, flutters

COT: prayers and praises

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4 Muscle groups

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Great mumble chatter with Nate this morning. We did all 4 muscle groups for 15 minutes each. I am tired.

Shoulders
Moroccan Night Clubs
Overhead Claps
Arm Circles forward backward
Shoulder Taps
John Travolta’s
Peter Parkers

Legs
Squats
Calve Raises in, out regular
Step ups
Sumo Squats
Lunges forward/backward
Monkey Humpers

Abs
Flutters
Weezy Jeffersons
Rosalita’s
Penguins
Boxcutters
LBC’s
American Hammers

Arms
Dips
Derkins
Merkins
Diamond
WideArm
DryDocks
Mtn. Climbers

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Circuit of sweat

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WARMUP: SSH, windmill, hillbilly, imperials, plank jacks, broga
THE THANG:
DORA – 100 merks, 200 big boy, 300 squats
CIRCUIT – 4 rounds of 15 jump squats, 20 calf raises, 25 step back squat, 30 sec wall squat
MARY: yes
ANNOUNCEMENTS: sweaty Barry, f3 dads, east side lunch and diner events, blood drive
COT:

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King of the Ring – Round 2 – The Rocket Burner

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Ring of Fire – King of the Ring Challenge
Round 2 – Previous Kings are Q
Oh the humidity was cranked up!! Soupy swampy hot. ZERO breeze. Excellent mumblechatter in COT while we all stretched out. Senator Tressel came in hot, but caught up to us on the warmup run. 13 dawgs let loose!!

Warmup:
Slow run loop around the parking lot, approx. 400-500m, then circle up near COT for the following:
– 20 SSH
– 10 WM
– 15 MNC
– 15 IW
– 10 Strawberry pickers

Then mosey over to the USMC JROTC building, roadway near the sidewalk to the pull-up bars for…..

THE THANG:
The Rocket Burner Circuit
Setup: 5 stations, each with an exercise. Some have modes of transportation listed to get to the next station. PAX are to grab 2 cinder blocks from storage and put them on the roadway near the sidewalk to the pull up bars. Then get after it. Cones were used to mark station locations. Station 1 was at the pull-up bars, station 2 was at the roadway, beginning of sidewalk to pull-up bars, station 3 was along the roadway, towards A.O. Jones, approx. 5-60 yds away, station 4 was same location as station 2, station 5 was at bottom of hill at stop sign. That is the circuit.
Do the work. No music, just work. Once all stations are done, scoring of one round is once you return to station 1 to start over. King is the one who does the most rounds.
Stations and MoT are:
1. 5 pull-ups, frolick (walk, skip, whatever) to #2
2. With one cindy, 15 overhead presses, then farmer’s carry BOTH blocks to #3
3. With one cindy, 15 curls, then farmer’s carry BOTH blocks to #4
4. With BOTH cindies, 15 deadlift into calf raise. Full up, full down. Then no more cindies. Run downhill to #5.
5. 5 burpees, 20 lunges (10 ea leg), 25 LBC. Run uphill to #1
6. That is one round
7. Repeat

WINNER IS: BAND CAMP!! He was a machine, cranking out almost 6 full rounds (or was it 6 full, started on 7th?). Harry Carry was hot on his heels. Everyone cranked out at least 3. I got 4 full, started on 5th, but threw in the towel after pull-ups. A lot of excellent mumblechatter and push/pull from each PAX. Guys were REALLY going after it, pushing hard. No cinder blocks were harmed, too. :blush:

Stored the cindies just in time to get back to COT right at 6.

MARY: None

Announcements: The Barry is coming!! Read your newsletter, get involved!!

COT: A lot of P&P lifted. Do not carry it all inside.

Cake Boss came up with a GREAT idea with this King of the Ring challenge. Looking forward to the next rounds!! BRING IT!!!

Thank you for the opportunity to lead. Blessings and SYITG.
-NASA

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Thrillmas In July

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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

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No Warmup – Just Work On The Ranch

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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

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