Tag: Shield

The Badges rides the Coaster

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WARMUP:
– SSH / WM / IW / CP / mosey
THE THANG:
– Rollercoaster: 10/20/30/40/50 with 10x Burpees every 5 min
– squats / MC / Plank Jacks / LBC
MARY:
– mosey to dry spot and benches, some dips and various core exercises plus Airborne’s hip exercise, mosey to COT
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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A gear WO broke out @ The Stockade

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WARMUP: Arrived early and set-up the Harris Teeter parking lot as a battleground to deliver pain. Gave the disclaimer and we moseyed from COT to the battleground where I had 5 stations set-up. We moseyed to 4of the stations and completed SSH/IC/x20 and then made sure the PAX understood each exercise to be performed at that station. Last mosey was to the 5th station, where exercises were explained, enough talk, time to get to work!
THE THANG: Broke the PAX into 4 groups. Groups were dispersed to each of the 4 perimeter stations. At each of the 4 perimeter stations there were 4 exercises. Each PAX had to complete the reps for all 4 exercises before their group could mosey to the 5th station located somewhat in the middle of the 4 perimeter stations. The 5th station was a list of ab exercises. Here’s the flow: Group 1 performs the workout at Station #1, once completed the group goes to the middle Ab Station and completes the reps for the 1st exercise listed. Once the group finishes the ab exercise they travel to Station #2. Once the exercises are completed by all PAX at Station #2 the group travels back to the middle Ab Station and completes the reps for the 2nd exercise listed. So forth and so on, you get the idea.
All perimeter stations were set-up utilizing the grocery cart storage areas in the parking lot.

Station #1
10 – Pullups ( use grocery cart storage equipment, there is a place to modify to inverted rows as well )
20 – Overhead Presses w/ Cindy
20 – KB swings with 45lb. KB
30 – Unilateral Waves w/ Heavy Rope ( just count how many times you throw an arm up for reps )

Station #2
10 – Chin-ups
20 – 10ea arm – bent over rows with 45lb DB
20 – Lat Pulls w/Cindy
20 – Curls w/ Cindy

Station #3
10 – Switch Grip Pull-ups
10 – Overhead Sandbag Toss w/ 45lb sandbag
20 – CDDs with feet on the rail of the grocery cart storage equipment
20 – Tricep Extensions w/Cindy

Station #4
10 – Switch Grip Pull-ups
20 – Bent over rows w/Cindy
10 – Slam Ball throws w/ 30lb slam ball
10 – Man Makers w/Cindy

Station #5 ( Abs )
100 – LBCs
90 – Flutters ( single count )
80 – Freddy Mercury’s ( single count )
70 – American Hammers ( single count )
60 – Mountain Climbers ( single count )
50 – Reverse Crunches
40 – Big Boys
30 – Straight Lower Leg Lifts
20 – V-Sits
1 minute Plank
The group who tolerated my presence almost made 2 complete trips around the battleground, so it’s safe to say PAX completed 6-8 perimeter stations and made 5-7 trips to the Ab station. Great work fellas!!!

MARY: No time left for Mary
ANNOUNCEMENTS: D2DB10K, D2D, Rooster, upcoming CSAUPs, Bethel Men’s shelter
COT: Prayers were lifted up! God bless!

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Testimony

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WARMUP: SSH, WINDMILLS, HELD PLANK FOR TESTIMONY PART 1
THE THANG: After sharing part of my story we proceeded to the football field for some pain.
10 BURPEES
RUN 200 YARDS
10 BURPEES
25 MERKINS
RUN 200 YARDS
10 BURPEES
25 MERKINS
50 LUNGES
RUN 200 YARDS
10 BURPEES
25 MERKINS
50 LUNGES
100 BIG BOYS
RUN 200 YARDS
10 BURPEES
25 MERKINS
50 LUNGES
100 BIG BOYS
150 SQUATS
RUN 200 YARDS
During the WOD I shared more of my testimony and how I overcame and got through it…I also shared my word of the year “PATIENCE”. I lost it somewhere and need to find it again when it comes to my family.
MARY: No Mary WOD took up the whole 45 minutes
ANNOUNCEMENTS: D2D Bar 10k, Men’s shelter
COT: prayers for family and patience

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Lack of Oxygen Edition

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WARMUP: The morning started out rough as my cadence count was a bit off for around the 15th SSH. Then again with Windmills and Imperial Walkers. Made it through the Hillbilly Walkers okay though. I must be really out of practice.
THE THANG: We did a modified Dora where one partner started did squats while the other partner ran the parking lot triangle and at the 2nd corner did 20 merkins. We did that x 4 rounds. The next round was calf raises and the running partner did 20 Bobby Hurleys for 2 rounds. Then we went to do 4 corners with 25 burpees (a requirement b/c @slaptshot is the Site Q, then bear crawl the to next corner and did 25 squats, then at the 3rd corner did 25 merkins and ended at the 4th corner with 25 big boys. We did LBC’s until the 6 finished.
MARY: We got into plank and did 20 shoulder taps, held low plank for about 1 minute, rotated to high plank and did left and right arm high for about another minute and then time was called just before we went back down for low plank again.
ANNOUNCEMENTS: Packet pickup is tomorrow at the Print Shop for D2D Bar 10k.
COT: Prayers for mental and physical healing of those all around us. Happy 10th Birthday to Eggo tomorrow.

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Progress over Perfection

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It was a nice warm morning at ROF where we had 4…yes 4 FNG’s

Warmup

Since tomorrow would’ve been my grandmothers 103’rd birthday we went ahead and did 103 burpees.

12 Burpees on EMOM for 8 minutes + 7 more for 103

At ROF Cousin Eddie is asking us to bring our story/challenges to our Q’s so I incorporated my story into the workout. First was laying the groundwork with what I struggle with.

Testimony:

Ten years ago on paper I was “good”. Had a great job, house, finishing my MBA and my first child was born. Underneath though, I was far from good. I constantly doubted myself, truth be told I didn’t like myself. While I had family and some friends I didn’t have “friends” not like F3. In a word, even though I was surrounded by ppl in a lot of ways I was alone. When stress came, and it did, I wasn’t equipped physically, mentally, or spiritually to deal with it. I didn’t have the positive outlets I needed. So I did the wrong things. I kept it inside, I ate or drank and escaped into lazy excuses. Long story short, I was at least 50-60lbs heavier then compared to what I am now. My first 5 K I finished around 40 minutes. So one day I made the call to get help. I made the call to talk to a therapist. It wasn’t an easy thing to admit but I needed it. Making that call was one of the best decisions of my life. It was the very start of me being able to turn my physical, mental, and spiritual health around. But a lot like a rock just starting to go downhill……that journey didn’t accelerate until about 4 years ago when I joined up with F3.

The doubts still remain….I weigh myself multiple times a day. It’s sounds dumb and unnecessary but it’s just how I check myself. For work I make it a point to be the first to log on/show up on my team each day. For faith I have my SL to continue to inspire me and give me perspective. I can say I am better now than I was….but that journey continues, there’s always a hill to climb and it’ll never end.

So With that, I incorporated 5 sayings/rules that have helped me along the way with different exercises.

Progress over Perfection
4 minutes Tabata Flutters /Lbcs Each Minute increase your total rep count. Push yourselves
Any Great thing isn’t accomplished alone
Bear Crawl Web 1 merkin to 4 bear crawl steps. All the way to 10-40. This was on the Football Field.
Anything worth doing is going to be hard.
25 HR Merkins Sprint down to the opposite Goal line
15 HR Merkins Sprint down to the opposite Goal Line
15 HR Merkins Sprint down to the opposite Goal Line
15 HR Merkins Sprint down to the opposite Goal Line
Occham’s Razor – the simplest explanation/solution is usually the right one
Sprint to the 50 Do 10 Burpees
Sprint to the Goal Line and do 10 burpees
Staring at a hill….doesn’t make it smaller or easier.
Run to the top of the hill by the entrance and do 5 Merkins and 5 LBCS at the top of the hill. Run back down to the bottom and repeat running all the way to COT.

With 10 seconds left I let the Pax know how much I’m thankful for them and that I love them………then I asked them for 5 more burpees.

Honored to lead and to share!

Thank you all!

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Long Drive

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WARMUP: The warmup was a slow mousey around the parking area….we did Windmills, Hillbilly Walkers, Imperial Walkers and Morrocan Nighclubs.
THE THANG: We did 8 exercises 5 SQUATS,10 LUNGES,15 MERKIN W/PLANKJACKS,20 BIG BOYS, 25. SHOULDER TAPS, 30 AMERICAN HAMMERS, 35 MTN CLIMBERS AND 40 SSH
We did the first exercise the count was 5 then ran a lap around the parking lot, then repeat the exercise before and continue down the list in increments of 5 until you completed the list and rinse and repeat. Thank you to Slapshot for giving me the opportunity to lead and for giving great directions to the AO in the best hype video out there.
MARY: no Mary
ANNOUNCEMENTS: Dam to Dam Bar 10k
COT: We prayed for safe travels and family

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Abide in me, and I in you!

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WARMUP: Shared with the group some of my life experiences when trusting in something greater than myself vs. just trusting in myself. Show to know the details!
Mosey to the track
Completed 1 lap warm up with high knees, karaoke, & butt kickers.
Next phase of warm up routine had us standing on the goal line of the football field for sprints.
1st Sprint – 50 yard runway ( building up to top speed ) and then 50 yard sprint followed by 10 reps of each – merkins, big boys, squats
2nd Sprint – 25 yard runway and then 75 yard sprint followed by 10 reps of each – Shoulder Taps, V-Sits, Lunges
3rd Sprint – 20 yard runway and then 80 yard sprint followed by 10 reps of each – Alternating toe touches from plank position, Straight lower leg lifts, Jump Squats.
Group was adequately warmed.

THE THANG: As with the warm-up the theme was 100, as I need to be constantly reminded to completely trust ( 100% ).

1st Routine; 100 yard Bear Crawl with 100 merkins
Start on goal line of football field, bear crawl 25 yards and then perform 25 merkins, continue down the field until reaching the other goal line.

2nd Routine: 100 Burpee Mile
Complete 40 Burpees and then run a lap around the track
Complete 30 Burpees and then run a lap around the track
Complete 20 Burpees and then run a lap around the track
Complete 10 Burpees and then run a lap around the track

MARY: While others were finishing the main event routines, those that finished a little earlier did the following:
Choose 2 ab exercises that are easy to transition into
1st exercise conduct reps of 30
Go right into the 2nd exercise and keep going until time is called. Chose time interval of 90 seconds. Only had time to do 1 round – LBCs -> Flutters
Next rounds would have included Gas Pumpers -> Penguins and then Heels to Heaven -> Xs&Os

ANNOUNCEMENTS: Read your newsletter!!!
COT: Shared a few more tid bits of my story, prayers & praises!!!

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229 Police Officers Lost In The Line Of Duty 2022

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WARMUP: 10 each- Cherry pickers, Moroccan night clubs, SSH
THE THANG:
Started on the field with:
129 yards of bear crawls
100 yards of crawl bears
Bleachers:
Ran up and down each aisle (8) and did a workout at the bottom
28-burpee’s
28-squats
28-monkey humpers
28-LBC’s
28-Lunges
28-big boys
28-HR Merkins
33-Dips
=229
Went to the hill for a Dora:
229 reps each
Merkins
Squats
LBC’s
MARY:
5-min rotating
ANNOUNCEMENTS: Bethel Men’s
COT: Had to be there

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Push Through

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WARMUP: Mossy up to the front parking lot and started warm up. 7 and 10 count for Marracan Night Club, produce pickers, windmills, mountain climbers, stretching and mossy to the round about.
THE THANG: Started at the round about, aka Island work, and side shuffle bear crawl style. Stopped halfway for 10 monkey humpers and back to shuffle crawling. Ended with 10 more monkey humpers and on to tge next parking lot. DORA work: 100 Big Boys, 200 Squats and 300 Seal Jacks.
Message about pushing through the muck and not letting the small errors get to is. Remember we can reach out if we need that help.
Ran behind the school and up to do some wall work. Wall sits and went down the line running out 10 yards for 3 burpees. Then, balls to the wall and went down the line running 5 yards out and 3 burpees.
Finished at COT with Bodywash leading us in some cooling down Broga!
MARY:
ANNOUNCEMENTS: Newsletter, blood drive, men’s shelter, D2D and D2D bar.
COT: Prayers for patience, guidance, health and healing. Praising for how awesome God is and how was on display on Monday night and 2.0 leadership.

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You don’t feel rain when you are putting in the work!

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WARMUP:
– Mosey around the parking lot
– 40 SSH
– Plank for a message (had to be there to hear it)

THE THANG:

At the pull up bars – Dora
– Each partner pair gets a coupon and a pull-up bar station
– 100 Derkins (feet on the coupon)
– 200 Bentover Rows
– 300 Curls
– While Partner A is doing Dora work, Partner B runs down the hill to the stop sign and Nur back. Perform 3 pull-ups before starting the Dora work. Continue switching until all reps are completed

Mosey to the football field

Cross the football field width wise down the yard lines. 5 burpees at each sideline
– [ ] Partner carry 10 & 20
– [ ] Bear crawl 30
– [ ] Crawl Bear 40

MARY:
– 10 American Hammers
– 10 Flutters
ANNOUNCEMENTS:
COT:

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