Tag: Shield

Beat the deck #1

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WARMUP:
Quick warmup as we had a lot to cover. Cherry pickers and side straddle hops

THE THANG:
We had 9 cards face up and needed to guess higher or lower of any pile. Each card had a workout associated with it. You get the pick correct, we did 10 reps of the workout. You get the pick incorrect, you do 10 reps of the workout and a little jog to the sign and back.
2: Moroccan Nightclubs
3: Flutters
4: calf raises
5: American hammers
6: shoulder taps
7: big boy sit ups
8: Peter Parkers
9: Burpess
10: Merkins
J: cherry pickers
Q: imperial walkers
K: LBCs
A: Squats

430 reps total
10 jogs total

MARY:
Box cutters
Flutters
Freddie mercury
Body destroyers
Lbc

ANNOUNCEMENTS:
Tort and hare
Bethel men shelter
Fort mill care center
Varsity moving to an hour

COT:
Prayers and praises for getting up and coming out, new baby on the way, job interviews, Vuvu and his family.

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IPAX inspired workout

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WARMUP: SSH, Merkins, Run, Wind Mill, Squats, Run, Grave Cinder Blocks.
THE THANG: 35 yard Merry, one end do 50 reps of and exercise the use the corresponding MOT, then do 5 Burpees and return to the beginning using the same MOT and continue with the next exercise.
1. 50 Merkins, MOT Murder Bunnies
2. 50squats, MOT Broad Jumps
3. 50 Big Boys, MOT Bear Crawls
4. 50 CDD, MOT Lunges
5. 50 Mike Tysons, MOT Crawl Bear
6. 50 Chess Press W/CB, MOT OH Cinder Block
7. 50 American Hammer, MOT Lieutenant Dan
MARY:
ANNOUNCEMENTS:
COT:

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But what about the blocks?

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WARMUP:

4 minute warning and then a 2 minute warning

Started with mission of F3

Plant, Grow and Serve small workout groups for men for the invigoration of make community leadership

DISCLAIMER

Warmup

SSH/WINDMILLS/MERKINS

THE THANG:

Mosey to pull up bars

Went over 5 core principles

3s
(or 4s as I was informed)

Pull ups
Kraken burpees at bottom of hill

10 min

Webb

Chin ups x 1
Mike Tyson’s x 4

4 rounds increasing every round

10 min

Take cindies to benches

Overhead carry

Tabata

Derkins
Blockee step ups each leg
SSH
Irkins
BSS- Bulgarian split squats
Each leg
Derkins again

10 min

Leave blocks

Indian run around parking lot
Ending at ROTC
Lazy Dora

Wall sits while 1/2 the group runs to retrieve 1/2 the blocks
On wall Cindy stays in motion (in hindsight I could’ve split the groups more effectively to leave them closer together to pass block more easily)

10 min

Bear crawl back to COT
MARY:

Bandcamp took the newer pax through MARY counting exercises
ANNOUNCEMENTS:
Trash pickup, Tortoise & Hare, Murph

COT: yes

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Gridiron Ladder and Escalator

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We moseyed a bit with some but kickers and karaoke as we made our way to the center of the Gridiron for a few warm up exercises.
– Grandpa Jacks
– Imperial Walkers
– Hillbilly Walkers
– Some stretchy things

Then we moseyed over to the sideline.

THANG 1
Starting at one sideline we made our way back and forth via the mode of transportation listed and
Run
– 100 SSH
Bear Crawl
– 75 Mt. Climbers (2=1)
Lung Walk
– 50 Sumo Squats
Karaoke
– 25 Merkins
Karaoke
– 10 Burpees
Nur
– 5 Jillian Michaels (Donkey Kick followed by Jumping Knee touch)

Mosey to Goal Line

THANG 2
Starting at the goal line:
Run to the 20 Yard Line
– 10 Burpees
Run to the 40 Yard Line
– 10 Burpees
– 20 WWII
Run to the 40 Yard Line
– 10 Burpees
– 20 WWII
– 30 Merkins
Run to the 20 Yard Line
– 10 Burpees
– 20 WWII
– 30 Merkins
– 40 American Hammers (2=1)
Run to the Goal Line
– 10 Burpees
– 20 WWII
– 30 Merkins
– 40 American Hammers (2=1)
– 50 Piston LBCs (25 each)

THANG 3
Ring of Fire Wave of Merkins
Pax circled up in the middle of the field. Everyone holds a plank as pax takes a turn doing a merkin and counting until we reached 100.

We moseyed back to COT for a little Mary

Announcements:
Bethel Men’s Shelter
Q Source at #ao-Lazarus following the workout. @cakeboss will lead the discussion
Several others – read your Newsletter
Ended with prayers.

Thanks for the opportunity to lead!

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10-20-30 for Bass’s Bday

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WARMUP: Mosey then SSH (57 times for Bass’s bday), windmill, imperial walkers, hillbilly walkers, moroccan nightclub, and cherry pickers.
THE THANG: Started off on benches – 2 sets, 10 each – step ups, inclined merkins, and dips. Mosey to wall – wall sits while bear crawling 2. Mosey to light poles where we did 10-20-30 of each exercise utilizing 3 light poles with runs between. Exercises were lunges, Carolina dry dock, squats, LBCs. Hit the wall again for more walls sits and bear crawls and then mosey back to Mary.
MARY: Gas pumper, American hammers, peter pointers, Freddy mercury, box cutters, and superman’s.
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and praises

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Arms-Abs-Curls

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I prefaced to the group that I had run 18 miles on Sunday, and I was not going to do any running today. It was all arms and abs. The music selection was provided by Sirius Octane Workouts. So, here we go.
WARMUP: Moroccan Nightclubs, windmills, merkins, stretching
THE THANG: 1 minute on, 30 seconds rest. The second timer app threw me for a loop to start as it tried to do 3 rounds of the same exercise to start and not go through the full set and start over 3x. So we started with 3 rounds of curls until I figured out it was off. I finally got it fixed, and we rotated through more curls, merkins, pull-ups, dips, big boys, lbs, overhead presses, American hammers, man makers, flutters, and bent-over rows. We did that twice and then started to run out of time, so I sent the crew on a run down the hill and around the parking lot while I put together a shorter one to finish out the morning. The final set included Knees to the chest on the bar, toes to bar, V-ups, chest press, merkins, and one more set of curls just to keep it spicey.
MARY: Freddie Mercuries, Hello Dollys
ANNOUNCEMENTS: Service-find something to get involved in.
COT: If you’re #1 not in a shieldlock, get in one. #2 If your shieldlock doesn’t have a dedicated time to talk, make it. In just a few weeks, my shield lock has really helped me in several ways by being able to talk to the group in a place of no judgment and support. When you can talk about it in a safe space, it can make it easier to have those conversations with those outside of the group that you need to.

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Q school at ROF

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Five students attended Q school, and 3 runners posted at NAFO this morning. This is what they did:
WARMUP: Disclaimer and slow Mosey around NAFO parking lot. Circle up for COP
THE THANG:
COP: SSH x 30, windmill x 10, squat x 20, merkin x 10/hold/Peter Parker x 10/Left arm and leg high/6″/regular/mountain climber x 10/6″/recover, LBCx20, Morrocan night cub x 30
Run to the bottom of the hill by the ROTC building for Jacob’s Ladder (1-7), pull-ups at the top of the hill
People’s chair along the ROTC building x 90s, recover, round 2 with the Pax each running to the road, doing 3 burpees, running back to the wall.
Mosey back to the parking lot for cocaine bearcrawls along the parking spaces (1-5 merkins at each line)

MARY: American Hammer x 20, hello dolly x 20
ANNOUNCEMENTS: Fastest 5K in a couple weeks, Bethel Men’s shelter this Thursday, April 3
COT: Prayers for families, Splinter’s 2.0 in a difficult situation, Becky with cancer, Cash’s family
NMM:
It was a privilege to lead Q school this morning. Here are my pearls of wisdom from Qing workouts for the past 12 years:
1. Always have a watch to keep track of your time (start and end promptly).
2. Ease into the workout with a light jog, SSH’s, and windmills to stretch the major muscle groups.
3. I typically count at a slower cadence for more effective training. I make sure the workout is balanced with strength and cardio conditioning.
4. Use pull up bars whenever they are available at your AO. Try to work a back exercise into every workout (like Superman).
5. Steal shamelessly from other Q’s. I stole frequently from South Charlotte and local Pax (Geronimo was one of my favs). Today’s cocaine bearcrawls were stolen from Poppins (who stole from someone else, I think).
6. Due to my early work schedule during the week, I can’t stay for COT, and it’s something I truly miss. F3 has been a blessing in my life.

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