Tag: Sprocket

Never skip leg day

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WARMUP: 0.8 miles lap around LPL building
THE THANG:
At the amphitheater, elevens using the concrete steps: 1 step up each leg, 10 calf raises; 2 SU, 9 CR… progressive to 10 SU, 1 CR.

Ruck to the building behind Epic, up the stairs, one lunge on each light on the second floor, all the way down to stairs in front of hotel, went down the stairs on the back, up the stairs again, lunges on each lights on second floor, down the stairs in front of corkscrew bar, rinse and repeat up the stairs but switch to back lunges this time, down the stairs at the end, turn around and complete back lunges on each light on second floor. Down the stairs again.
Loop around packs tacos and back to the amphitheater.

Rucks off, elevens again:
1x 4 count pickle pointers, 10 squats; 2×4 count PP, 9 squats… progressive to 10 PP, 1 squat… those 4 count PP added up quickly

It was a full leg workout with plenty of complaining
MARY: 10 minutes of broga and stretching.
ANNOUNCEMENTS: Hog & Coyote; Tortoise & Hare
COT: YES

Tinsel :christmas_tree: out!!

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Deck of Cards

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WARMUP: SSH, CP, WM, Run a lap around the parking lot
THE THANG:
Worked through a deck of cards 52+2 jokers
Hearts – Manmakers
Clubs – Ruck Swings
Diamonds – Squats
Spades – Flutters w/ Press
Jokers – Run a lap around the parking lot
MARY:
ANNOUNCEMENTS: Blood drive, Bethel Men’s, Tortious & Hare
COT: Closed in Prayer

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Dr. Izumi Tabata

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WARMUP:
THE THANG: TABATA ruck shuffle. 4:15 ruck pace , 45 sec run the whole time. We made our way down to the 9th grade wing of FMHS. Used the cinder blocks , rucks on and did 20 reps of OHP and Squats x 3 rounds each. Made our way back to COT
MARY: two minutes of stretching
ANNOUNCEMENTS: Murph at NAFO, :turtle:& :rabbit2:
COT: closed in prayer

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Up and Down DORA

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WARMUP: Intro and disclaimer. Began mosey across the street. Stopped for MNC, windmills and Non-discrpt produce pickers. Mosey to another location, then stopped IW, HBW and SJacks. Continued Mosey back to the main church parking lot. Bear crawled parking spaces and then lunch walked another set. Finally, Mosey back to out KB’s.
THE THANG: Let the DORA begin. Pair up for 50 KB curls, 100 KB upright rows, 150 Goblit squats and 200 AH with KB. Partner ran around the short island. Once finished, back down we go. 150 GS, 100 URR, and 50 curls.
MARY: LBC and HD
ANNOUNCEMENTS: Tourtise and the Hare
COT: Prayers for friends, bloodwork and school.

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Happy days

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WARMUP: ssh, windmills, imp walkers, hillbilly walkers and Peter Parkers, all in cadence
THE THANG: a round of 13s – 2 stations were set up a hundred or so feet from each other. Station 1 the pax did merkins and shoulder taps – starting count was one. The pax migrated to station 2 via lieutenant dans, and at station 2 did big boi sit ups and American hammers ( or was it Russian twists, I forget) – starting count was 12. The pax returned to station via a mosey around the parking lot.

The task proved a bit ambitious for us, as we reached 6:00 with a couple of rounds left to go, but at f3, we get paid by the hour, not by the rep, so the effort was honorable

After reminiscing about the old abc wide world of sports, we spent some time brainstorming some good f3 names inspired by IP of our youth. Don’t be surprised if an upcoming fng goes home named something like Danny Zucko, Fonzie, or Grimace.
MARY: negative ghost rider
ANNOUNCEMENTS:
COT: prayers were lifted for vuvu and other pax in attendance

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21 reps X 10

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WARMUP: Missy around Lowe’s W/ SSH, cherry pickers, windmills
THE THANG: 10 stations of 21 reps. 5 coupons jumped out of the back of my truck to get involved
MARY: pax’s count
ANNOUNCEMENTS: lawn care, cannoli run, read your newsletter
COT: long Duck took us out in prayer

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All of them

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WARMUP: Mosey to behind the track. Windmills, cherry pickers, imperial walkers, clear the circle for runners coming through, resume imperial walkers, merkins, stretches and shoulder taps.

THE THANG: We all need partners in life
Partner 1 planks either in regular or forearm mode while Partner 2 performed three exercises at each corner. Running the long stretches between stations and side shuffling on the short ones

Round 1 – 5 Diamond merkins, 10 sumo squats, 15 donkey kicks

Round 2 – 5 hand release merkins, 10 regular squats, 15 big boy sit ups

Round 3 – 5 flying squirrels, 10 sumos, 15 LBC’s

Round 4 – 5 burpees, 10 Bobby hurleys and 15 sumos

Mosey to the light poles

Light pole 1 – 10 burpees

Light pole 2 – 10 merkins, 20 big boys

Light pole 3 – 10 diamond merkins, 20 squats, 30 flutters

Light Pole 4 – 10 wide arm merkins, 20 seal jacks, 30 calf raises, 40 shoulder taps

Mosey back toward COT – stopping mid way for 15 hand release merkins in cadence.

MARY: American hammers and protractors took us to 0600
ANNOUNCEMENTS: cannoli Run, let me run 5k’s both Saturday at 0900.

Silfab discussion at 0745 Saturday at the Kingsley Fire Pit

AI discussion Friday at 0615 – St. John’s UMC.

Read your news letter

COT: Gratitude for this community, those who inhabit it and all we can influence well through our words and deeds.

Our credo is to leave no man behind and leave no man where we found him. Apply the same principle to our community by getting involved and not doing life alone. A HIM influences by word AND deed. Thankful for the men who ensure YHC has better alignment of word and deed because of F3.

Thanks for the call, Bass-o-Matic. :eye:

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Soggy Armory Pits

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WARMUP: Hammy stretches, Down-dog to calf stretches, Moroccan nightclubs, Side straddle hops
THE THANG: Mosey with KB to the other side of the pond

– 50 Calf Raises, Mosey w/ KB 40 yards across Parking Lot, 50 more Calf Raises, KB mosey back to start

– 50 KB Plank Pick and Place 25 L & R, Mosey w/ KB 40 yards across Parking Lot, 50 more KB Plank Pick and Place 25 L & R, KB mosey back to start

– 50 KB Romanian Deadlifts, Mosey w/ KB 40 yards across Parking Lot, 50 more KB Romanian Deadlifts, KB mosey back to start

– 50 KB swings, Mosey w/ KB 40 yards across Parking Lot, 50 more KB swings, KB mosey back to start

– 50 Tricep extensions, Mosey w/ KB 40 yards across Parking Lot, 50 Tricep extensions, KB mosey back to start

– 50 Goblet Squats Sumo style, Mosey w/ KB 40 yards across Parking Lot, 50 more Goblet Squats Sumo style, KB mosey back to start

– 50 Curls, Mosey w/ KB 40 yards across Parking Lot, 50 Curls, KB mosey back to start

– Mosey back across the pond to COT

BTW It rained on us this morning and kept us cool.

P.S. – We really missed our sleeping brothers that decided to leave the rain to us.

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

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