Tag: slapshot

Partners in the Gloom

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WARMUP: little COP for warm up with 4-6 exercises and 1burpee for Slapshot
THE THANG:
Mosey to apartments and lunge 50 yards
Mosey to Tiny Time day care for some DORA
Lots of stops along the way for Monkey Humpers
Mosey to Grace Presbyterian parking lot for a made up madness
Partner 100 Big Boys while partner runs 50 yards and does 10 merkins

Wrap up with partner hand slap merkins leg raises 3 rounds

Mosey to COT

MARY: she a fine girl
ANNOUNCEMENTS:
FNG Mongoose named for drag racing interests
COT:
Was very moist today

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Bat-flippin’ Pharaoh

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WARMUP: dynamic plank + broga
THE THANG: partner work:
Set 1: sit-up get up with partner pull assist x12 AND partner merkins
Set 2: side plank on curb partner jump over x12 AND partner leg throws x12
Set 3: partner sled push to curb each person AND wheelbarrow shoulder taps x12
Run ~150m loop, 1 curb burpee and 10 SSH on repeat until 6 is in

Repeat all that 3x

MARY: circle up, alternate pax choice abs with choice reps AND supermans x6
ANNOUNCEMENTS: newsletter
COT: names FNG

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‘Merica 250

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WARMUP: 5 Burpees
THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776
MARY: She slept in
ANNOUNCEMENTS: Read your various newsletters
COT: Remembered what our fore fathers sacrificed for our freedom, we remembered U-Haul and presented Bowser with U-Haul flag.

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250th Birthday Party

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WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers

THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand because we had the free will to do so MERICA

MARY:
ANNOUNCEMENTS: July 4th workout at Catawba ridge
COT: prayers for marriages and anniversaries, prayers for travel, prayers for everyone coming back Monday with all the fingers they had on Friday.

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1775

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats
Irkins

Team Bermuda Triangle
2 teams, each with 3 cones marked about 30 yards apart
1 burpee at cone 1, bear crawl to cone 2, then do 2 burpees, bear crawl to cone 3 and do 3 burpees. Bear crawl back to cone 1 and repeat for a total of 3 rounds. Team 1 smoked team 2
THE THANG:
1775
Three rounds of:
17 burpees
75 prayer squats (thighs at or below 90)
Lap around Harris teeter
MARY:
Flutters
Box cutters
ANNOUNCEMENTS:
COT:

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Games in the rains

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WARMUP: side straddle hops, cherry pickers, Moroccan night clubs, imperial walkers

THE THANG:
We went to 4 stations with cards of workouts…cards moved forward back and back to start.

Between stations we did bear crawls and merkins

MARY: none

ANNOUNCEMENTS: newsletter items

COT: circle of trust

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Box of Crayons

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WARMUP: 103 SSH, IW, HW, yoga

THE THANG: Dina Dr back and forth
5 stops down and back
Exercises in cadence each time
Rd 1: 5 burpees each stop
Rd 2: 10 big boys
Rd 3: 15 jump squats
Rd 4: 10 merkins (had to start heading back at this point)

MARY: flutters

ANNOUNCEMENTS:
The point of doing things in cadence is to stay together to push through pain and fatigue. Like much of F3, if I could do it on my own, I’d have done it already. Stay together and keep pushing

COT: was held

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CVS, Walgreens..What’s the difference? 2 miles

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WARMUP: Headed over to Walgreens for typical warm-ups (SSHs, WMs, IWs, CPs). Next we partnered up for a DORA (Merkins, Squats, LBCs). In error, I said for partner 2 to run around CVS which is 2 miles away. After the awkward silence, I quickly corrected myself and said Walgreens.
Next we moseyed to the wall behind the oil service place. Same partners, one ran around the building while the other performed an exercise (Step ups, Dips, Erkins)
I traveled to the back of Harris Teeter for wall sits. Pax on each end bear crawled out to the curb, 5 merkins, crawl bear back. Next round, lunge walk, squat, reverse lunge. We got to experience the aromatic scents of the trash barrel bottom.
We made our way to the front parking lot. Back to the partner exercises. Each team grabbed a boulder, +2 squat thrusters at each parking space line. Partner 2 ran to the second light pole and back. Each team finished at the 20 thruster mark.
Back to COT

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Honor, Courage, Integrity

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WARMUP:

  • Side-straddle hop,
  • Strawberry pickers,
  • Down dog with calf stretches, to a honeymooner

THE THANG:
Honor, Courage, Integrity

3 Corners x 20 rounds

  • Honor – 10 Merkins (200)
  • Courage – 20 Squats (400)
  • Integrity – 30 LBC’s (600)

MARY: NA
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…

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