Tag: Sprocket

Juneteenth Inspired

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WARMUP: N/A

THE THANG:
Rucked into the woods stopping periodically to do exercises in counts of 6 and 19 in honor of Juneteenth.
First stop was “The Office” for 6 pull-ups and 19 squats. Headed down to the benches by the river at the bottom of the hill by GHMS for 6 tricep dips and 19 irkins. Moseyed around then headed back to COT.

Had great conversations and fellowship along the way.
MARY:
ANNOUNCEMENTS:
COT:

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Speed Ruck

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WARMUP: None
THE THANG: Speed ruck intervals of a 4 mile route.
From Tega Cay Elementary to the head trail, heart attack hill, loop around back past the school and down the hill toward Walmart and back to COT
MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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6 years of F3 at Kitchen Sink

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WARMUP: windmills, Moroccan night clubs, low slow squats, mosey, windmills
THE THANG:
Today marks my 6th year since I started F3, back to same AO and used the columns as we did on my first post.

Sandbag Front Toss to column, 1 squat, repeat until you reach last column, add 1 squat for every column, finish with 17 squats.

Sandbag Front Toss to column, 1 bend over row, repeat until you reach last column, add 1 BOR for every column, finish with 17 BOR.

Sandbag Lateral toss left to last column, back to starting point with sandbag lateral toss right.

Mosey to end of sidewalk and back.

MARY: 10 minutes of broga

ANNOUNCEMENTS: HIM retreat, dads camps

COT: 5th core principle

Thankful for all the PAX that one way or another have been there for about 2,190 days to support, encourage and bring the pain.

Tinsel out…

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Sandbag Fun

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Solo brought out an FNG so little longer than normal disclaimer. Mosey around outside loop. Stop at first corner for SSHs, Slow Squats, and Windmills. Mosey to next corner for Merkins, Peter Parkers, and Parker Peters. Mosey back to cars to pick up sandbags and move to school entrance.

Sandman WOD. 20 bent over rows, 10 thrusters, then front carry bag about 100M. Repeat this 6 times. Not sure why, but the front carries are the worst. After everyone completed we took a mosey on the inner loop to give our arms a rest.

Back to bags for Lucky 7s. 7 rounds of 7 cleans, 7 front squats, and 7 jump over burpees. Bubba Gump is allergic to burpees so I think he just did merkins as well as curls b/c he does what he wants. Everyone was pretty gassed after round 4 so we stopped and explained the 5 core principals to the FNG. Then pushed hard to complete one more round. Time was almost up so back to COT for a few ab exercises.

Welcome FNG Rutabaga (think Jamie Oliver). And big congrats to Flounder and his M for 44th wedding anniversary. It seemed appropriate for Flounder to take us out which he graciously did. Thanks Maximus for the opportunity!

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Sandlot and Heavy Things

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WARMUP: None
THE THANG: 7 Workout Stations to include: Big Curls, Merkins, Triceps, Flutter Kicks c/Chest Press, Squats, Burpees, and kettlebells. After 10 reps at each station, campers had to carry heavy things to the end of the alley and back. Every 15 mins PAX played follow the leader around the track. Some campers wanted to carry heavy things as well. Tunes and Burpee Video provided by 2.0. No one was lost or hurt through out our journey.
MARY:
ANNOUNCEMENTS: Upcoming Q School events, Newsletter, and praises all round.
COT: Prayer requests for pax members and family with upcoming surgeries. Closed in prayer, and ended with constructive feedback about @Sofrito’s VQ.

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Honey Badger Millenia Beatdown

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WARMUP:
SSH
Imperial Walker
Moroccan Night Clubs

Cubbie really wanted to lead the chorus on Medium Pace but decided to keep leading the workout.

THE THANG:
Millenial
100 reps, run 1 football field lap x 10 times.
First person to 100, everyone runs together
1. Burpees
2. Lunges (2x)
3. Merkins
4. LBC
5. Mtn Climbers
6. Flutters (2x)
7. Calf raises
8. Squats
9. SSH
10. Box Cutters

Great chatter on:
– 4 colleges who start with a color
– Office Space and how we miss the PC Load Letter error on printers
– many many (and yet not enough) Adam Sandler quotes

MARY: Marty Bird was our Ray from Ghostbusters. The destructor he choose for our last 100 count was Carolina Dry Docks

COT:

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