Tag: Sofrito

Oh Baxter!

Leave a comment

We had 21 at for some off campus work.

We moseyed over to Baxter this morning for a little Mary.

Partner 1: 150 Merkins. 200 Hello Weezys, 250 Squats.
Partner 2: Run the stares gauntlet on Main Street.

We formed two lines for an Indian run back to COT for Mary, announcements l, and prayers/praises.

The report is as follows:
– was introduced to a mudslide this morning. It brought back memories of the bars at Auburn. Go War Eagles!
– and are going to go home and watch the movie airplane to prepare for ’s summer job.
– There was an sighting this morning and he was feeling chesty as he kept requesting merkins. He is going to host 10 nine year olds today for his son’s birthday party. We are expecting a steel cage match.
– was present and smelling like a million bucks.
– was introduced to The Milker this morning. We scared off some of the customers in the Starbucks parking lot.
– needs to increase the weight on his vest as he crushed the Indian run.
– is going to bath in Bengay as he knees were saying no mas.
– ’s eye tattooth is looking manly.
– needs to stop at Harris Teeter to pick up flowers as he is celebrating 21 years of wedding bliss.
– was having flashbacks of The Bronx seeing all of the trees cut down on 160.
– is ready for mainstream media with his Ron Burgundy breakdown of Slow Burn.
– and did a divide and conquer approach to the squats. It’s Science?
– is 78 going on 28. He crushed it out there.
– When isn’t dabbling in the markets he is dabbling in pain.
– Get on you Q list, he ready!
– was looking for a 60
– Mole ruck, but settled for a bootcamp.
– and @ironman (Jarvis) rounded us out. Ironman is accelerating and is also ready to get on the Q list.
This is my 100% accurate yet to be verified list by .

-JWow

TClap |
0

More Than A Few Miles

Leave a comment

We had 5 PAX, 5 Rucks and 4 Sandbags (allowed for 1 man to rotate in/out).
WARMUP: Not really.
THE THANG: Transport all the gear to the circle in the NE corner of Kingsley. Rucks only – lunge walk around the circle.
Transport all gear to the traffic light to our east for 10 lifts with either Ruck & Sandbag or Ruck-Only.
Shuffle with all gear back to the circle and regroup.
Ruck with all gear to the SE corner of the big parking on the other end of Kingsley.
Rucks only, 5 Man Makers and 10 LBC’s in each corner while shuffling between corners.
This is where the modification entered as I was losing track of time so we had to fast-forward through some of the Weinke.
All gear to the “stage” next to Carolina Ale House.
With all the gear in a pile, each man lined up 2′ apart, facing opposite directions. Starting at one end, we’d pass each coupon from one man to another, utilizing core muscles until all gear was at the other end. We did this several times so every man got to experience the outer and inner posts.
Slick, bear crawl up the 10 steps then jog back to the start and repeat.
Move all gear back to the flag for some rowing.
5 Bent-Over Rows & 5 Upright Rows
Repeat 3 more times.
MARY: Mixed throughout
ANNOUNCEMENTS: MEMORIAL MURPH and other things.
COT: 5th Core Principle

TClap |
0

Miserable Mile

Leave a comment

WARMUP: SSH, Windmill, MNC, Overhead Claps
THE THANG:
4 quarter-mile laps around the parking lot. Stopped every quarter of a lap and did 10 reps of one exercise Burpees, Squats, Merkins, Big Boys x 4 for a total of 40 of each throughout the mile.

Partner DORA

50 Step Up Burpees
100 – Squats
100 – Merkins
100 – SSH
100 – Plank Jacks

The timer was a run around the BMX offices and concession stand.
MARY: Box Cutters
ANNOUNCEMENTS: Made mention of the 3 CSAUPs this summer in FM, RH has a CSAUP – Hog and Coyote in June
COT: Closed in prayer

TClap |
0

6 Clean Shaven Men & Bearded Fellow

Leave a comment

WARMUP: None, Disclaimer given
THE THANG: We rucked towards Veterans Park to do a quality check on the Minnow Pond. 3.44 Miles
MARY: None she was absent
ANNOUNCEMENTS: Cannoli Run, Read Your newsletter, the jeager
COT: What happens in COT stays in COT

TClap |
0

The Work

Leave a comment

WARMUP: SSH, Windmills, MNC
THE THANG:
Mile on the track
10 Burpees
10 Squats
10 Merkins
10 Big Boys
Every 1/4 of a lap one of these exercises was done
x4 = 1 Mile

Then we went to the cinder block area and did
24 BLOCK SWINGS
10 BURPEES

20 BLOCK SWINGS
8 BURPEES

16 BLOCK SWINGS
6 BURPEES

14 BLOCK SWINGS
4 BURPEES

12 BLOCK SWINGS
2 BURPEES

10 BLOCK SWINGS
1 BURPEES

RUN OUT AND BACK TO THE CROSSWALK IN FRONT OF THE FOOTBALL STADIUM

3 ROUNDS
MARY: Box Cutters
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

TClap |
0

Moist Shovel Flag Transfer

Leave a comment

Mist and drizzle at 0445 but it was raining hard at my house so I knew we were going to get wet.

WARMUP: rucks off, yogging around parking lot and warm-a-rama including plank and various doggy-named stretches, in-cadence SSH, Windmills, MNCs then ruck on and walk around parking lot

THE THANG:
3 sets of 11s with shortening travel distances

Set 1:
Ruck on
Ruck shuffle full length of parking lot
Merkins on one side, squats on other side

Set 2:
Ruck off
Suit case carry between first two parking lot jut outs
Squat thrusters on one side, bent over rows on other side

Set 3:
Ruck off
Bear crawl ruck pull throughs on field between fence and random pile of clothes
Manmakers on one side, curls on other side

MARY: no time

ANNOUNCEMENTS: shovel flag handoff to Falcon Crest

COT: yup

TClap |
0

Duda Right Thing

Leave a comment

WARMUP: SSH, Windmills, MNC
THE THANG:
Buy-in 100 KB Swings
Murder Bunnies across the length of the HS parking lot

50 squats with KB
Walked the length of the parking lot while doing overhead presses – rinse and repeat with 50 squats

30 Curls with KB
Shoulder rack the KB and jog to the end of the parking lot – rinse and repeat with 30 curls

30 High Pulls with KB
Passthrough lunge the length of the parking lot – rinse and repeat with 30 High Pulls

Ran out of time to cash out

Tesh found a bracelet with the #Duda Right Thing printed on it

We went over the 5 core principles of F3

MARY: 8 KB merkins in cadence with each arm
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

TClap |
0

Embrace what’s coming

Leave a comment

WARMUP: Mosey around the small loop with butt kickers & toy soldiers mixed in. To that, add a few warm-up exercises.
THE THANG: Everyone gets the opportunity to complete the 60×60. This is where you start with a sand bag on the ground and hoist it over your shoulder and repeat for 60sec.
Now, partner up so there is 1 sand bag per partner group. Collectively, toss your sand bag around the big loop. Yes, the big one. Most PAX traded off after 5 throws. Pick up the 6 and help out where possible.
Everyone grab your bag and line up at one end of the parking lot, staring down our target ~75yds away.
Run to the other end, 25 American Hammers I/C
NUR back and 15 Dead Lifts with the bag.
Now, bear crawl to the other end, 25 Flutters I/C
NUR back and 15 Clean & Press
A few other exercises.
MARY: See above.
ANNOUNCEMENTS: Petition from Poppins & Sofrito
COT: Indeed.

TClap |
0

Laps Around Kingsley

Leave a comment

WARMUP: None… Forgot the Disclaimer too for what it’s worth…

THE THANG: Laps around Kingsley stopping at the backside corners for

10 – Curls
10 – Overhead Presses
10 – Overhead Squats

And

10 – Bent Over Rows
10 – Triceps’s Extension
10 – Overhead Squats (fan favorite)

At the front corner by Brix we did 20 step ups per leg.

We made 2 laps (plus the side road the first time around). Just under 3 miles

MARY: Got in some LBCs and AHs for the last few minutes

TClap |
0