Tag: Slash

1st and 10 with KB

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WARMUP: 20 SSH, 20 HBW, 20 MNC, 1 lap around the parking lot.
THE THANG:

Take bells to starting point in the parking lot.

Exercises.
10 yard mark
20 Tricep extensions
10 Kurpees
Run to the 100y cone and back
Longes
20y mark
18 Tricep extensions
9 Kurpees
Longes to the next cone
30y cone
16Tricep extensions
8 Kurpees
Longes to the next cone
40y mark
14 Tricep extensions
7 Kurpees

50y   12-6
60y   10-5
70y    8-4
80y    6-3
90y    4-2
100y   2-1

On the way back
10 yard mark
20 Curls
20 KB swings
Run to 100y mark and back no KB
Longes to the next cone w/KB
20 yard mark
18 Curls
18 KB swings
Run to 100y mark and back
Longes to the next cone
16 Curls
16 KB swings
Run to 100y mark and back
Longes to the next cone
14 curls
14 KB swings
Ran out of time, omaha to COT

MARY:
ANNOUNCEMENTS: 2nd activities, H&C
COT:prayers for patients, for Uhaul’s nephew going through cancer treatment, prayer for Vuvu’s son for quick recovery on his broken leg, prays for Uhaul’s 21st year anniversary.

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Plank, Airbornes, Cindy Pyramid

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* prolonged plank and updog<>downdog warm-up, airbornes, Cindy Pyramid= 5 Manmakers, 10 hops over Cindy, 15 swings, 20″ wallsits, 25 heelraises, 30 squats (all with Cindy), mosey to 🛑, NUR back, drop the squats on the next set, drop squats and HRs on next set, drop squats HRs and wallsits next set – finish with 10′ broga.

slash held a dookie in the whole workout!

too many pax not getting broga!!!

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Minnow Pond

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WARMUP: run .8
THE THANG: golf course 9 holes with Merkins
MARY: took turns, flutters, tie touch, American hammers etc
ANNOUNCEMENTS:
COT: Funhouse traveling- vacation, Stang praise for young man staying with them , 🙌

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Ring of Fire^ The Return of the Wheelbarrow

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Got the call from the #bullpen that @backdraft needed a “righty” to offer a proper beatdown. I waited for “Wild Thing” to blast through the speakers. *editors note: that didnt happen but 7 other men showed up.

Properly disclaimed and warned..err.. communicated what our plans were for the day. Everyone was excited (except @slash – but that is his own brand of excitement).

WARMUP: Dynamic warmup with #usualsuspects exercises and 100 yard mosey in between

THE THANG:
1. partner wheelbarrows/carries #crowdpleaser
2. Cindy Series: 2 lines of 4 PAX. P1: runner; P2: Cindy exercise; P3: Merkin, P4: AB or Leg. When runner returns- goes to back of line and everyone moves up a position. 3x rounds
3. Spring Series: 75%, 85%, 100%

COT: Closed out with Cash’s Prayer. Jay Griggs (F3 Cash) was a faithful member of F3 nation for many years and had many friends. He lost a prolonged battle with cancer not long ago. The Wednesday #AO at NAFO, originally named The Coop was renamed Ring of Fire in honor Jay.

At Jay’s funeral, a prayer was read that he lived by everyday. I often get to read this prayer at COTs but was especially meaningful today.

“Search me, Lord. Lead me to You. Help me to be a good man, a good father, a good husband and good employee. Help me to forgive and release from resentment those that I feel have offended me. Let me see the good in others and draw the goodness out of them.”

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Pushups With Running Tour De Ft. Mill

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WARMUP: Chest stretches, MNC, Arm Crossover Swings
THE THANG: Moseyed around WEP and side streets and stopped periodically to perform the following exercises: 30 merkins, 30 IC flutter kicks, 30 squats, 5 burpees. Completed 6 stops total. Total mileage 1.5 – 2 miles.
MARY:
ANNOUNCEMENTS:
COT: Spoke briefly about how brothers should come along side each other to help during difficult times whatever they may be. Closed with various prayer concerns and giving thanks to God for the blessings he bestows on each of us.

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Varsity Level Prison Workout

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WARMUP: Sasquatch led the pax through a Broga session, under cover as promised but no less stretchy than his usual job making the pax hurt so good!

THE THANG: The AO was set up for wet, muddy pain with blocks and bricks. Mother Nature decided to throw electrically charged javelins at the Pax so we audibled to work under cover for 15 mins. Twister validated safe status for getting out in the open, then just as we put hands to the heavy things Mother Nature three another spear our way. Pax hauled gear back and the workout resumed undercover.

Here’s what we did:
Burpees X10
Bombjacks X10
Donkey kicks x10
Shoulder taps x10 IC
…rinse & repeat…again and again and again and…

COT: Thanks to the pax for enduring “the prison workout” as Twister called it. Quite appropriate since my theme for the planned weinke that never got unleashed focused on the Mental Battle. I’m very guilty of living in my head way too often, which leads to me becoming a prisoner in my own mind. staying in one spot under threat with grueling repetitive work is an even greater mental battle than the physical grind. Everyone pushed through including all the reps with inspiringly few groans…this is a tough group! and the toughness comes because of the group. I know I wouldn’t have knocked that out solo, so thanks for being there and pushing yourself and me. great work!

It being Memorial Day, we closed out with a challenge to remember someone who has passed during the drive home (vet or not). I’m grateful to have another day and grateful for those who’ve touched my life here and continue to touch me from the other side.

thanks to Bodywash. Honored to lead!

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Being Grateful…. And Burpees

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WARMUP: Haha no warmup. We ran .25 miles.
THE THANG: We ran in .25 increments from the Ranch shovel flag across Springfield Parkway and and continued running on the Carolina Orchards sidewalk.

Every .25 we did the following exercises:

Burpees
Squats
HR Merkins
4-CT Flutters.

Reps increased by 5 every stop. So at the 1 mile mark we did 20 of each exercise.

On the way back we decreased the reps back down to 5.

With 7 minutes left I did a 5 minute EMOM with 5 Burpees 5 Squats and 5 HR Merkins so we got to 100 (actually 105) reps of each exercise.

We were all able to get back to COT by 6:00.

ANNOUNCEMENTS: Murph this Monday. Sasquatch will bring bands to help PAX as needed with the pull-ups.

COT:Prayers for health..mental and physical. Prayers for the country.

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Training Wheels Memorial 48

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What started with pedestrian talk of mammon, marriage and marijuana quickly turned to gambling, clean crack pipes and vomit inducing beer laps. Suffice it to say, awesome.

Next 2nd F opportunity? Friday lunch at the flying Baxter turtle or somesuch. Show to know!!

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Deck of fun w/insurance

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Started w/some stretchy things then mosey down to MS for 20 merkins, 20 squats, and LBC. Mosey for a while, 15 of each, mosey then 10, mosey some more for 5 each.

Deck of fun w/insurance:
♡ = hard release merkins
♧ = jump squats
◇ = big boys
♤ = monkey humpers
Ace=1, cards 1 – 8, do the reps at each of the three lines, suicide run style
9 – K (13 for those that are challenged), only do the rep at the far line
Each person pulls 2 cards. Before pulling cards PAX can decide if they want insurance. 5 burpees for insurance. If you take insurance and pull 2 high cards, group only does half of reps. But if one low and one high card then group does everything.

I think we made it through about 2 rounds. PAX took insurance about 75% of the time and it paid off 0% of the time. Anyway, something different to try and blend some running in with the normal deck of Death.

Also, not sure about Slash’s new diet but he needs to cut down on the fiber. Thank goodness we were outside and there was a breeze!

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Bond denied

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WARMUP: Surprise Substi-Q with an injury to the scheduled Q. So figured it out on the fly.

Mosey to Pike parking lot.
25 SSH IC
10 Tappy Taps IC
15 LSS IC
15 MNC IC

THE THANG:
1 lap around WEP with 5 burpees and 10 LBCs at each swing and at front of stage. Plank for 6.

Partner up and complete DORA of 100 merkins, 200 big boys and 300 squats with a run to stop sign as the timer.

MARY:
YHC and 6 rolled into COT right at 0600. Some Mary was performed by the kings.

ANNOUNCEMENTS: Pints & Padres 6/14 at Amor Artis. Read your newsletter.

COT: Lifted up school teachers and students as we approach the end of the year, those experiencing sudden loss, those with injuries and illness.

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