Tag: Smothered and Covered

Skip Joyfully

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WARMUP:
SSH – 20 IC
• Imperial Walkers – 15 IC
• Windmills – 10 IC
• Arm Circles – 10 fwd / 10 rev
• Hillbillies – 15 IC
• Mosey (~1/4 mile loop or parking lot lap)
THE THANG:
Part 1:
Partner Dora (10 minutes)

Pairs of 2. One partner does the exercise, the other runs ~50 yards and back.

Cumulative Reps per team:
• 100 Carolina Dry Docks
• 200 Step Lunges (single count)
• 300 Flutter Kicks (4-count)

Part 2:
3 Rounds – AMRAP style (~15 mins)
(As Many Rounds As Possible – move at your pace for 5 minutes per round)

Round 1:
• 10 Merkins
• 15 Squats
• 20 Flutter Kicks (4-count)
• Broad Jump 40 yards and back
Round 2:
• 10 Incline Merkins (on curb or bench)
• 15 Lunges (each leg)
• 20 LBCs
• Skip ~20 yards, jog back
Round 3:
• 10 Carolina Dry Docks
• 15 Standing calf raises
• 20 American Hammers (4-count)
• Mosey ~10 yards, jog back

Rest 1 minute between rounds.

MARY:
No time
ANNOUNCEMENTS:
Tortoise and Hare
Busy Summer
COT:
Show to know

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Sweepblast

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Q AT SWEEP THE LEG 031725
Run to top of Dam Rd
– 17 merkins
– 17 jump squats
– 17 big boys
Run to Stonecrest
– 17 merkins
– 17 jump squats
– 17 big boys
Run to roundabout
– 17 merkins
– 17 jump squats
– 17 big boys
Up Hubert Graham on Rt Side
– Every other manhole cover, do 3 burpees
Wait at top
Back down Hubert Graham
– Every other manhole cover
– 15 plank jacks
– 10 shoulder taps
Run to roundabout
– 15 plank jacks
– 10 shoulder taps
Run to Stonecrest
– 15 plank jacks
– 10 shoulder taps
Run to top of Dam Rd
– 15 plank jacks
– 10 shoulder taps

Or something like that. You’re only here for the stats anyway…

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Pyramid of Pain

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Quick disclaimer
And warmup
5 windmills, 10 IW/10MNC

Mosey to behind school on bball courts where the pyramid of pain was set up

5 stations, 4 corners and 1 in middle
Partner up ( work is completed together)
Each of the corners had a cone with an exercise listed
LBCs, CDDs, Squats Monkey Humpers and then Hand release merkins in the middle
The corners increase by 10 each round but the HR merkins stay at 10- changed to this after realizing that having to do 4 sets per round, and increasing would be impossible. So at the corners 10, 20, 30, 40, 50 ( didn’t make it to round 5)
Mode of transport changed every round:
Bear crawls
Crawl bears
Partner carrys
Wheel barrows
Leap frogs (we didn’t make it to this round)
Two teams got through the full 4 rounds without bat flipping- lots of modifications happened so ppl took my disclaimer to heart ?

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1st ever Hubert Graham Pwky workout

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THE THANG:
1. Run 160, Stonecrest, Hubert Graham and back
2. 16 March Madness Merkins at every other light pole on Stonecrest and Hubert Graham
3. When there’s a guardrail, alternate between incline merkins and Derkins
we got in 3.4 miles.
MARY:
A few did abs, I made it for Hello Dollys at the end.
ANNOUNCEMENTS:
COT:
Heavy stuff today.
Live 3rd. It’s not about you, it about how to serve the ones in your life.
Smothered and Covered shared heavy news. Spectre led us out to give prayers to S&C.

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lezzzzz go

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DOAH wanted his teeth kicked – I tried to oblige

WARMUP: count off – head towards baxter. Stop at 160 and Front street stoplight for 16 IC monkey humpers and 16 IC goofballs – wave to passing cars and let them know we dgaf (except helmet – he doesn’t do goofballs)

THE THANG: route through Baxter – Front street to Birkshire Heights to Downing to Morris Hunt to Gardenia to Mills to Sutton to Richards Crossing back to Front St

Stop every 1/4 mile for exercises – 6 joins in where ever we are at and takes off at the same time after each stop.

15 SSH IC – 1 Burpee OYO
14 SSH IC – 2 Burpee OYO
13 SSH IC – 3 Burpee OYO
12 SSH IC – 4 Burpee OYO
11 SSH IC – 5 Burpee OYO
10 SSH IC – 6 Burpee OYO
9 SSH IC – 7 Burpee OYO
8 SSH IC – 8 Burpee OYO
7 SSH IC – 9 Burpee OYO
6 SSH IC – 10 Burpee OYO
5 SSH IC – 11 Burpee OYO
4 SSH IC – 12 Burpee OYO

running low on time so skipped last couple stops.

Total 4 miles for all

MARY: maybe

ANNOUNCEMENTS: newsletter

COT: yup

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Zombie Survival Training 2024

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After a great deal of research it was time to train the PAX in the rules of surviving the zombie apocalypse
WARMUP:
Rule #7 – Limber up
Mosey around the concrete football field
10x Windmill
10x Cherry Picker
THE THANG:
Rule #1 – Cardio
Line up at the end of the painted field. PAX make their way across the field by alternating high knees and butt kickers.
PAX will drop to the ground for 2-count (always double-tap) mountain climbers equal to the count of the yard markers (ladder up to 50 and back down).

Rule #2 – Double Tap
DORA (done in pairs, double, double tap… yeah)
100 squat, 200 merkins, 300 LBC
Partner runs to 40 line and back

Rule #3 – Beware of Bathrooms
Al Gore for 60 seconds

Rule #7 – Travel Light
PAX will shuffle entire length of the painted field.

On the way down they will drop at every length marker for 10 double-count dying cockroach. (to fend off the zombies when they are forced to the ground).
On the way back they will drop to do 10 double-count flutters at every painted length marker.

Rule #17 – Don’t be a Hero
Bear crawl 4 lines (20 marker). Run back to the start adn back to the 20. Then bear crawl 4 lines (40 marker). Back to the start back to 40. Repeat until COT

ANNOUNCEMENTS:
Lots of stuff going on. Happy Hour is doing a family 4k. There’s a Christmas party. Bourbon tasting. Convergences on Thanksgiving and Christmas Eve
COT:
Circle of TRUST. Not prayer chain. What’s on our hearts that affects US. We talked about things that affected us, difficulty in our lives that we deal with as men. Revealing truths that, if kept secret, erode our ability to be leaders.
F3 is not a Christian organization but CoT was ended in a prayer by a christian.

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King of the Hill

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WARMUP: Mosey across street to Brayden. Windmills waiting on six
THE THANG: Run down to bottom of Brayden hill. Run up to first street (20 merkins) run back down. Flutters. Run up to second street (15 squats) run back down. Freddy Mercury’s. Run up to top of hill (10 bomb jacks) run back down. Hello Dollys. Run the Brayden loop and return to bottom of hill. Run up to top of hill (5 bomb jacks) back down to second street (10 squats) run down to first street (15 merkins) back up the hill across to COT.
MARY: none
ANNOUNCEMENTS: Christmas party, Bethel Men’s, relief efforts
COT: prayers for healing and those affected by the storm

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No mercy

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WARMUP: N/A – prerun if ya want to
THE THANG:

Pain stations from the flag down to Gold Hill and back to the light poles where we did some light pole work, starting at 2nd pole, one burpee building to 10. Then back to do the pain stations in reverse. We stayed together and did plank work waiting for 6 at each pain station.

Pain station #1 Bank (25 SSH IC)
#2 Culdesac by Dr. Luck (25 Plank Jacks IC)
#3 entrance to Gold Hill (25 Merkins IC)
#4 behind school (25 American Hammers IC)

On way back we did

#4, #3, #2 and #1 but dropped 5 reps off
Then we did #1 and #2 dropping off 5 again and then finally #1 for the last time before heading back to COT, 3+ miles plus a bunch of hill work and a lot of reps! Nice work by all :facepunch:

MARY: 6 count BURPEES IC
ANNOUNCEMENTS: 12 year, bethel
COT: yup

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