Tag: Super-G

Primetime Workout (or We Won’t Be Running Much)

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WARMUP: windmill, imperials, short mosey, toy soldiers, lunges
THE THANG:
Station 1 – crosswalk – bombjacks
Station 2 – entrance – burpees
Station 3 – amphitheater – core – PAX choice – cadence
Station 4 – grass hill – PAX choice – reps at bottom and top

This interface is limited in formatting so I can't post my nice chart detailing the exercises. We basically moseyed to each station and did a prime number of reps (1, 2, 3, 5, 7, 11, 13), with the last station being double.

MARY: Station 3
ANNOUNCEMENTS: Bethel, CSAUPs (and their impact)
COT: families, social harmony

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Heavy Shiiiii

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WARMUP: lap around the park. Stopped for some merkins, SSH and squats
THE THANG:
PAX cycled through 8 stations
1: 2×50 KB carry
2: 20 sandbag burpees 60lb
3: 20 hand release merkins, 20 squats, 20 big boys
4: 150lb ball carry
5: 20 devils presses. 2x50lb dumbbells
6: 15 ball over shoulder. 100lb
7: sandbag throw out and back. 40lb
8: sled pull out and back. 90lb

While PAX waited for the stations, we worked through a board of pain.
100 SSH
90 mountain climbers
80 squats
70 dry docks
60 shoulder taps
50 lbc
40 flutter kicks
30 American hammers
20 jump lunges
10 burpees

With final 10ish minutes, PAX played a game. Divide into 2 teams with a “home base”. Try to get as much weight into your home base by stealing from oppo team. Must do 5 burpees before stealing weight.

MARY: a bit
ANNOUNCEMENTS:
COT:

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Every Second Counts

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WARMUP: Blue took the reins and rocked his first leadership effort as a pax of The Fort! SSH, Windmill, Merkin, etc

THE THANG: Pax moseyed to the parking garage at Sunbelt Rentals (The Forbidden Zone according to OldBay) and split into two teams

Cindies were available for some weighted exercises at the top level
Bottom level was used for Core exercises

Teams took turns completing one exercise with 10 reps at the top while other team did a continuous core exercise at the bottom. Then the teams swapped. Then swapped again and continued to the next exercise.

Pair 1 = Squats (top) & Balls to wall (bottom)
Pair 2 = Swings & People's chair
Pair 3 = OH press & plank
Pair 4 = Bent over rows & Flutters

After the first round, pax paused to hear about Every Second Counts from "The Bear" on Hulu. Then teams tackled a second round of the same series at a faster pace.

Teams gathered for one final pair that included Man Makers at the top and American Hammer at the bottom.

Mosey back home

MARY: Completed throughout the workout

ANNOUNCEMENTS: Trash pickup 0745 at Harris St Park on Sat 8/22, VQ by Blue at Dawn Patrol on Tue 9/8

COT: Yes!

Pax offered many compliments to Blue on this solid cadence count and terminology during the warm up. He was completely unflustered by Twister's heckling immediately to his right. While he's not a professional today, Blue clearly tapped into his prior professional status as a US Marine many years back. Well done!

Thanks to Site Q OldBay for indulging a little extra risk in exploring the Sunbelt parking garage. The Flock cameras were in full view, so perhaps he's not completely out of the woods yet. Show up next Thur to find out!

The pax pushed through a steamy morning with Cindy offering few complaints. Not sure if that's a good thing (the lack of complaints), but I know everyone was drenched at COT and we covered the major fitness elements.

"Every Second Counts" was the mantra for the staff in the TV series "The Bear". For the most part, it drove a mindset of performance on a consistently high pace, so it seemed an appropriate theme for an F3 workout. At the same time, it can also be heard as a theme for Presence (ie, living in the moment) and can thus be a theme across all elements of life. Where could this apply in your life?

Thanks to all for their Presence today and to Old Bay for the invite!

#KeepPosting

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Blast Coupon

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WARMUP: buttkick, high knees, karaone

THE THANG:
Run up to parking lot and did following exercises 10 counts
1) side str hops
2)imperial walker
3) Hillbilly walkers
4) moraka night club or sun god

Again run up to big parking

Lunch walk, bar crawl .

Once done Mary, clock burpees (1..6). Run back to COT and abs(American hammer, flatters, box cutter and bicycle)

MARY:
Partner up ( one run down road and come up and other follow exercise and then switch)
1)Over head coupon
2)Bent over coupon
3)Curl coupon
4)Squd coupon
5)Upright coupon
6!Skull crushes

ANNOUNCEMENTS: Bethal, care center lawn move

COT: Pray for healing, family protection and kids safety.
Thank you all for opportunity

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Warning Lights

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WARMUP: a series of exercises with 1 rep (yes, DOAH, ONE rep!) plus some moseys and other movements around the loop to the playground

THE THANG: The main event theme was Blue Ridge Relay training in the form of hill repeats up Stairway to Heaven, followed by exercises at the statue down the right side of the Stairway, then a mosey back to start. The winner of each heat picked the exercise and then started the next heat with a 5 count delay for the others to run ahead. The last couple heats involved some partner exercises. We wrapped up with a collection of Burpees.

MARY: Done throughout the Main Event

ANNOUNCEMENTS: Read your newsletter

COT: yes, as required by the 5th Core Principle (in proper order, DOAH)

This group can sprint! Jekyll, Spike, Ruby, Davinci, Dojo, Minuteman and Super G kicked into the highest gear they've probably seen in a while. Well done! Keep up the sprinting! Fishstix says we need it to stay young.

Along the way, the pax shared experiences and suggestions on ways to monitor our life gauges (ie, overheating mentally, running out of gas physically, etc), including watching each other's dashboards and calling out when a brother may be in a potential red zone. Am I watching my dashboard before the crash? Am I truly listening to feedback from others who care about me?

Thanks to everyone for pushing me through another BRR training session! Thanks to Minuteman for the invite!

#KeepPosting

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A Smokin Swinging Beatdown

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Warm-Up:
SSH – 25 IC
Imperial Walkers – 20 IC
Hillbilly Walkers – 20 IC
Moroccan Night Clubs – 15 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Cheese Shredder

The Thang:
1. Swinging Time:
(Mosey between each swing on every round)
Round 1- 10 Merkins and 10 Squats
Round 2- 10 Shoulder Taps and 10 Lunges

2. Smoke that Hill:
Seven's- Start w/ 10 Burpees at the bottom and then Bear Crawl to the top of the hill to do 1 Bomb Jack and then mosey down the hill.

Mary:
Flutter Kicks – 20 IC
American Hammers – 20 IC
Freddie Mercuries – 20 IC
Hello Dollies- 20 IC
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Chicken wing progression and playground Dora

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Musical warmup:

  1. Devil went down to Georgia remix by State of Mine (3:37)
  1. Base = Imp. Walkers
  2. Chorus: fruit pickers
  3. Solos: Big Arm circle
  4. Short loop mosey, while Q queued up next tune
  1. Country roads remix by Me first & Gimme Gimmes (2:11)
  1. Base = Hillbillies 
  2. Chorus = Windmills

The THANG:
Progression trail (linear chicken wing model)
Every other TREE, progress this series:

  • Grandpa Jacks x20
  • SSH x 15
  • Seal jacks x10
  • Bomb jacks x 5

At the Statue ——- Nur up hill, motivator in cadence at parking lot, crawl bear down
Every BENCH: progress this series

  • 10 Flying Squirrels
  • 8 Burpees
  • 6 Kraken Burpees
  • 4 Calimari/Krakens (some pax opted to just do six more Kraken)

every other TREE

  • LBC’s x 40
  • Gas-Pumpers x 30
  •  Big-Boiz x20
  • 5x Partner Big Boiz (AKA double – backed beasts)… 
  • This was firmly rejected by all PAX, so we just did 10 more big boys.

Playground Dora

  1. On the swings: 75 Inverted Row, 60 Knee-tuck-Merk, 50 Leo/50Rose (swing- assisted squa- jumps)
  2. Mosey small loop around playground

Mosey to Amphitheater 
Musical finale:
Born in the U.S.A. – Bruce Springsteen 1984 Live: 3:21
CPOP1: "Born in the U.S.A." (appears 22 times): Eagle Squats (Air Squats with arms out like wings)
CPOP2: "I'm a cool rocking daddy" (appears 4 times): Patriot Burpees (Burpees with a jump and salute)
During Verses: Lt. Dan

Mary:
Broga & Pax-called AB lab to finish

ANNOUNCEMENTS: stuff the Bus, Rock Hill rooster-reboot-thing, read your newsletters

COT: honored and obeyed (5th core principal)

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It’s not ‘negative’, its ‘eccentric’

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WARMUP:
windmills, produce pickers then mosey to Kingsley Springs corner
monsters, knee grabs, arm stretches to lakeside benches

THE THANG:
C.H.I.P.S. and Dips
Complete 20 reps each of exercises, in cadence, followed by 20 dips off a park bench, and a lap around the landscaping
C – Calf Raises, Dips
H – Hello Dollies, Dips
I – Imperial Walkers, Dips
P – Parker Peters, Dips
S – Squats, Dips

Identify 'finish line' for future use

Mosey to bottom of hill
Rock routine (5/7/10)
Deadlifts
One-legged or two-legged
Bicep curls
Up on 1; down slowly on 2, 3, 4
Overhead presses
Up on 1; down slowly on 2, 3, 4
Coupon Crucible (curl + press)
a block curl straight into an overhead press and then slowly (3-5) count to lower the block into starting position. That's one rep.
OYO; encourage slow count to starting curl position
Tricep curls
OYO

Mosey to roundabout circle
Cocaine bear crawls (each sidewall partition) – 1 circuit

On Kingsley Springs sidewalk (back to the lake):
Squat-walk to rockpile facing alternating directions every 10 strides
Best effort up the hill to the previously announced 'finish line'

MARY:
dollies during CHIPS, @U78QN5XU5-led mary while the rest of us were struggling up the hill

ANNOUNCEMENTS:
Read your newsletter, Bethel, Stuff the Bus

COT:
Prayers for families, marriages. Encouragement to do something not in your wheelhouse that will be within reach if you work at it.

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Apollo Creed

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WARMUP: SSH, Imperial Walkers, low slow squats, merkins

THE THANG:
There are 11 swings around the perimeter of the park. Starting from the parking lot, a tree near the handicap spots was used as the starting point.

Ladder style – shuttle run workout:
1 burpee at the tree, run to the 1st swing and 5 merkins
Back to the tree, 1 burpee, to the 1st bench for 5 merkins, then the 2nd bench for 10 squats.
Back to tree for 1 burpee, 1st swing – 5 merkins, 2nd swing – 10 squats, 3rd swing – 15 LBCs
Following that cadence, the 4th swing was 20 SSH, 5th swing 25 mountain climbers (double count), 6th swing – 5 pull-ups.

Once at 6th swing, work your way back down but in reverse on the other side of the park, still going back to the tree for 1 burpee.
So 5 pull-ups, 25 mountain climbers, back to the tree for a burpee.
Then 5 pull-ups, 25 mountain climbers, 20 ssh, back to the tree for 1 burpee. Keep going until finished.
MARY:
ANNOUNCEMENTS:
COT:

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Rock n Roll

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6 Pax showed up to take on the morning gloom. Cooler weather for a SC July was welcomed.


WARMUP: COP usuals: SSH, IW, HW, squats, windmills, cherry pickers, arm circles
THE THANG:

Thang 1: bear crawl down, 10 merkins. Crawl bear back, 10 merkins. Squat walk down, 10 squats. Reverse squat walk back. 10 squats. Repeat but swapped out lunge walks.

Thang 2: mosey to the rock pile. Dora with rocks. Partner up. 100 rock curls 100 overhead press. 200 flutter kicks with rock above. Runner goes down to traffic circle and back.

Run back to COT
MARY: WAS done in Dora
ANNOUNCEMENTS: bethel men’s shelter dinner sign ups 8/6. Need men. Grass cutting at Fort Mill care center.

COT: prayers for families, schools(kids/teachers/nurses), health and tough conversations.

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