Tag: skipper

Whipped out a swampy sweaty wienke with a shable

Leave a comment

WARMUP: It was warm and schweaty.

Run around the perimeter of the parking lot with butt kickers, high knees, side shuffles and then circled up. SSH, windmill, cherry picker, low slow squats, merkins, honey nooner, down dog. Back to COT to grab the 40 bag.

THE THANG: Took the bag and pax over to bubbles and bows because they need a trim. This wienke was originally used at the Swamp in June 2019…oldie but goodie.

In a circle we numbered off to determine our order as 2 would follow 1, 3 follow 2 and so forth. Pax 1 would run to the other end of the parking lot to do shoulder presses, min 10 and max 25, and then handoff to 2. While pax 1 was on the bag, the remaining pax were doing exercises and pax 1 would pick up at the beginning or where they left off.

Exercises were: 25 bomb jacks, 50 jump squats, 75 calf raises, 100 SSH, 100 flutter right leg only, 75 CDD, 50 merkins, 25 burpees.

After the shoulder press and all pax completed this, next was 10/25 of curls. Then was 5 squats, then was 3 merkins with bag in your back. So continued to rotate the back as pax completed the 25-100-25.

Ran back to COT for a shable (a story in the tale of a fable authored by shady, shable). False ending so did a full lap around the parking lot, then back to COT.
MARY: went around the circle with stretching exercises called out…it was great.
ANNOUNCEMENTS: heard about how awesome HIM camp was, 9/11 on 9/9 event, newsletter
COT: old school CSPAN prayers and praises

TClap |
0

Football = Rugby? American? European?

Leave a comment

WARMUP: very slow windmills, very slow low slow squats, IW, Morrocan nightclubs
THE THANG: 2 rounds of suicides with LBCs at the end of each, 5 rounds of rugby sprints, mossy to oil change back lot for 2 rounds of step ups and dips, mossy to HT wall for merkin murders (first pax run to opposite wall and back while all PaX do merkins, and then move down the line). Missy back for 2 more rounds of rugby sprints, then 5 min of Mary
MARY:
ANNOUNCEMENTS:
COT: Walker and his family loss, patience, schools, health

TClap |
0

It’s Science

Leave a comment

Moseyed over to to the other side of the parking lot for a quick warmup, then continued to St. Phillips for 7’s with Merkins and Flutters.

Headed back to campus for a Jack Webb with bear crawl and CDDs.

Ran over to the building for some bench work. 40 Split Squats, 40 Step Ups.

Back to COT for some Mary, announcements., prayers, and praises.

– JWow

TClap |
0

Clydesdales, Wed Aug 16

Leave a comment

Apparently we ran, apparently there were 22.

The route was spectacular, all downhill, except for the uphill.

Looks like we made it,

Barry Manilow

TClap |
0

Badlands returns…. and then exits

Leave a comment

My first day back after vacationing for 2 weeks. hurt my back so may be out for a bit again.

WARMUP: run to coffee shop on Dave Gibson – Plank for 6, left arm high while discussing mission of F3, right arm high while discussing 5 core principles, then 10 merkins IC. continue down to parking lot at school.

THE THANG: 11s with diamonds on one end and imperial squat walkers on other end. every time you pass the sign in the middle, 3 burpees.

didn’t make it all the way through

ANNOUNCEMENTS: welcome FNG Skid Row

TClap |
0

Duct-Tape-to-Nuts

Leave a comment

WARMUP:
Mosey to fire station, then:
10 Windmills IC – the mumblechatter began.
10 HIllBilly Walkers IC – the PAX thought this might bother me.
10 LSS IC – Block Party is way worse.
10 MNC IC
10 Shoulder Taps IC
10 Merkins IC
Broga – mumblechatter significant here.

THE THANG:
Moseyed to the pullup bars. All planked while we two waterfalls of 5 pull ups each. The weather had been nice, but all of the hot air spilling out of the PAX had changed the local conditions. Shirts became optional.

Moseyed around the ball fields and down Tara Tea Drive. Partnered up and did a DORA, with NUR up the hill for the first half and then running the second half. Exercises were:
100 Merkins
200 Overhead Claps
300 LBCs
One last run up the hill. Toy Soldiers and slow Lunges down Windward Drive. Mosey to ball fields.
Halftime
A series of Webbs, starting with Core.
Captain Thor, 1 big boy sit-up – 4 American hammers, progress up to 10 BBSU and 40 Am Hams.
Total: 55 BBSU and 220 AH

Legs
1 squat – 4 calf raises, progress up to 10 squats – 40 calf raises.
Total: 55 squats – 220 calf raises

Upper Body
1 merkin – 4 shoulder taps; progress up to 10 merkins – 40 shoulder taps.
Total: 62 merkins – 248 shoulder taps

The mumblechatter was off the charts through the 2nd Half. I can’t recall all of it, but the laughter hurt as much as the 220 American Hammers…. and the ant bites.

MARY:
Flutters, Hello Dollys, Box Cutters, Xs & Os… just for Decibel!

ANNOUNCEMENTS: Highway Clean Up, Convergence, Sweetwaters Coffee on 7/30

COT: Stays in CoT.
6 of us made it to Dunkin Donuts for some Coffeeteria. It was a great morning for 1st-F and 2nd-F, thoroughly enjoyed it fellas!

TClap |
0

Running Street Jackson

Leave a comment

Tried to make a pun on an Outkast song lyric “I’m sorry Ms. Jackson” by saying “We’re running street Jackson.” But much like running Jackson Street, it wasn’t funny. (Although I laughed)

Ran for a mile
Core work for the 6
5 burpees
10 hand release merkins
16 split squats (8 each leg)

Rinse and Repeat

Keep after it. Awesome to see guys that don’t typically run 3+ miles in the gloom crush it today.

TClap |
0

Black Diamond is uncovered at The Stockade

Leave a comment

Warm-up began with short mosey to church parking lot. Some pax were lucky enough to carry a sandbag. Teams of three were formed, luckily we had just enough to form six teams. Seven rounds of exercises, team members rotated to each exercise. The first exercise (motion) acted as the clock. Once complete, rotate to next exercise.

Round Motion Exercise 1 Exercise 2
1 Run to church Squat with SB SSHs
2 Sandbag carry H/R Merkin LBCs
3 Inch Worm merkins Flutter/press Calf Raise
4 Sandbag toss Shoulder Taps Jump Squats
5 Burpee Broad Jump Diamond Merkin S. Press
6 Lunge walk w/bag Carolina Dry Dock Hello Dollies
7 Bear Crawl Man Maker American H

Most got through round 6, need to adjust cone distance or save the workout for 1hr.
Great job everyone!

TClap |
0

Importance of Running Backwards

Leave a comment

WARMUP: Plank-updog-downdog-merkins; Plank-updog-downdog-shoulder taps; Plank-updog-downdog-peter parker; Plank-updog-downdog-plank jacks; Plank-updog-downdog-diamond merkins; Plank-updog-downdog-other variety of dynamic plank work and so on and so on
THE THANG: Partner merkins x20, flutter kicks x20, partner leg throws x15; Windmill merkins x10, flutter kicks x20, partner leg throws x15; Partner merkins x20, flutter kicks x20, partner leg throws x15; Windmill merkins x10, flutter kicks x20, partner leg throws x10 — a little extra Mary mixed in.
Mosey to the apartments- complete dynamic warmup including hamstring sweeps, walking RDLs, deep lunge walks, toy soldiers, high knees, butt kicks; BACKWARDS sprints up the hill towards the fire station x4; Last sprint was a challenge- each pax had to surpass their previous stopping point before tagged by YHC, otherwise the group was subject to an unknown penalty (probably burpees)… no one will ever know because the threat of penalty motivated everyone to sprint backwards that much faster!
We discussed THE IMPORTANCE OF RUNNING BACKWARDS at COT. If you’re getting some miles in with your fellow pax and they’re dogging it for whatever reason, it’s important to be able to run backwards faster than they’re progressing forwards, look them in the eyes, and say whatever motivating (or demeaning) statement to give them a kind gut check! SkateOrDie knows this too well from YHC.
ANNOUNCEMENTS: Pints & Padres tonight!
COT: Beaker’s son turns 4 today. Prayers for physical and mental illness among the pax. Prayers/praise for Halfshell’s boys heading to camp.

TClap |
0