Tag: Shady

11s and miles

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WARMUP: pledge
THE THANG: run to church corner down academy do 1 merkins. Then run all the way up hill to print shop then to pull up bars. Do 11s with pull ups and toes to bar. Run back past ABC store turn right on academy and go back down to church corner.
MARY: toes to bar count.
ANNOUNCEMENTS:
COT:

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Tabata is a malt liquor

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Being on Q is an honor! Take it seriously and be prepared!

WARMUP:
Dynamic warm up moving around parking lot holding KB in air stops including:
Hillbilly Walkers
Low slow squats
Imperial Walkers
Moracan night clubs
Sumo Squats
Merkins

THE THANG:
4 rounds of Tabata 25 sec exercise 12 sec rest 8 exercises
KB Swings
American Hammer
Merkins
Deadlift
Bent rows
Overhead press
Clean with Squat
Goblet Squat

Run lap two times
MARY:
Dynamic stops for Mary on way back to COT
ANNOUNCEMENTS:
COT:
Keep posting was the message MP returned to the gloom and I’ve shared the importance of both physical and mental benefits of posting!!

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5 for 5 at The Hive

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WARMUP: Yea, a good one. Humane Burpee

THE THANG:
Right Side:
5 Snatches
5 Overhead Lunges
5 Cleans
5 Swings
5 Rows
5 Merkins w/ hand on the bell
Repeat on the left
did 5 round
in between had guys explain their name origin story

After 5 rounds we did 1 reps of each exercise in the circuit as a complex. Got tough.

MARY: Flutter w/ Press & American Hammer
ANNOUNCEMENTS: Invergence Tomorrow
COT: was held

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20 by 10’s at Slow Burn

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Mosey warmup

Exercises in cadence (20) followed by mode of transport, then 10 more IC, run back to starting point
– merkins/lunge walk
– Squats/bear crawl
– Big boys/toy soldiers
– Handrelease merkins/lunge walk
– Cossack squats/bear crawl Big boys
– LBC/high knees
– CDD/lunge
– Monkey humpers/butt kickers
– Etc

Stretch

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Celebrating Tay Tay and Travy

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Celebrating the engagement the night before of Ms Swift and Mr Kelsey by running rings.

Pick your poison – munn>harris>trail to wep and run around that or hit old Kingsley for the familiar vibe of long term marriage.

I was just on a podcast last week. Host asked me to do a shout out for things I’m grateful for. My M and the men of F3 are the two top ones. Thankful to be able to lead.

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The hammer of Thor

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WARMUP: We got the party started with SSH, windmills, cherry pickers, low slow squats, merkins, and some stretching (hamstring and back).
THE THANG: Today was pretty straight forward and kudos to the avenger Thor for the inspiration of the different exercises.
– 10 reverse curls
– 10 shoulder press
– 10 tricep extension
– 10 squats
– 10 lunges each leg
– 10 upward rows
– 10 Thor hammer chops each side (basically low to high across your body, hip to above your shoulder)

Quick 30 second break, short jog, short walk back, farmer carry the weight to the next stop.

We got through 6 rounds. Thor hammers were deemed the worst.
MARY: not today
ANNOUNCEMENTS: lots in the newsletter, convergence and invergence happening
COT: jobs and mental health for the guys in the circle

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Deuces, sandwiches and firearms… and the village people

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WARMUP: wasn’t sure if we were joining the inning club or if the 2nd core principle was about to be challenged, but then figured out the run club had a new meet up spot.

Started with SSH, cherry pickers, merkins, up and down dogs.
THE THANG: The plan was a 15 min mile pace where the last 1/4 mile would be a shuffle. As we completed the miles (we got in 3), we took the rucks off for some PT.
– 10 shoulder press
– 10 swings
– 10 up rows
– 10 curls
– 10 squats
– 10 side bends each side

We rucked down to the circle at Hubert Graham, ran the hill for the last quarter mile. Then rucked halfway down Stonecrest blvd and back to circle for mile 2. Then rucked back to the front of the school for mile 3.
MARY: overhead carry back to COT
ANNOUNCEMENTS: lots in the newsletter
COT: of course! CSPAN style and lots of kids activities and new starts to be thankful for (this was the theme)

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Slow and Intentional

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WARMUP: stretch, mobility
THE THANG: 3 sets 20 reps- goblet squats,deadlift, reverse lunge, overhead press, skull crushers, merkins, upright rows, lawnmowers, alternating curls.
MARY:
ANNOUNCEMENTS: golf tournament, bethel men’s shelter
COT: prayers for medical conditions, stress on kids with active violence

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Rain Was Right On Time

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WARMUP: Run To Business 21
THE THANG: Thought we would have a dry morning but Mother Nature had heavy rain in store for us. It started pouring exactly at 0515 and lasted to about COT. Some pole dancing was on tap for my Q at Minnow Pond so I had pax mosey over to business 21 where there are 5 telephone poles about 1/8 mile apart. Pax started at pole 1 did an exercise and ran about 1/4 mile to road sign and ran back up hill to first pole do exercise then move to second pole and do that exercise. This pattern continued to all 5 poles where completed. Exercises were 10 reps at each pole of Hand Release Merkins, Big Boys, Monkey Humpers, Carolina Dry Docks and Hand Release Diamond Merkins. 3.5-4.25 miles where ran.
MARY: nope
ANNOUNCEMENTS: Golf Tournament October 20th Waterford Golf Course.
COT:

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