Tag: Suplex

Remember 9/11 – Honor The Sacrifice

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WARMUP: No.
THE THANG:
Grab your sandbag, shoulder it and run 5 laps around the perimeter of the parking lot, totaling an estimated 2,001m.

Start at the parking lot “goal line”:
Pick up your sandbag, run 20yds, 24 Overhead Presses, run back
Pick up your sandbag, run 40yds, 24 Bent Over Rows, run back and drop your sand bag.
Pick up your sandbag, run 60yds, 24 Curls, run back and drop your sand bag.
Pick up your sandbag, run 80yds, 24 Chest Presses, run back and drop your sand bag.
Pick up your sandbag, run 100yds, 24 Squats, run back and drop your sand bag.

100yd sand bag toss and overhead carry back
50yd sand bag lift, twist, toss, rotate and repeat.

24 Flutter Kicks with press
24 Simbas but I had to call it at 12, eventually.

9 Man Makers

MARY: See above.
ANNOUNCEMENTS: I love you men.
COT: Yes.

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Fathers were Forged

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WARMUP: SSH x20, IWx15, HWx15, WMx10, CPx10, Merkinsx10, MCx10, PPx10, PPx10
THE THANG: Mosey to hill. At each light do 2 burpees to statrt then mode of transportation then 4 burpees at each light and end with 2 burpees at light.
Modes of transportation: Bear Crawl, Crab Walk, Power Skip, Lunge Walk, Karaoke
Then down the hill the same Burpee count:
Mode of transportation: Karaoke, Walk Lunge, Skip Power, Walk Crab and Crawl Bear.
Mosey to wall: 2 sets each of wall sits and BTW. Each man did a ten count.
MARY: Each called and exercise: American Hammer, LBC, Hello Ladies and X-O
ANNOUNCEMENTS:
Talked about Forged Fathers. How to step up when your child has special needs.

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Pain Points

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WARMUP: mosey around WEP with some stretch stations
THE THANG: do an exercise for points from the board, then run a lap around parking lot. Rinse and repeat for max points. See picture of board. We got about 3 miles total of running in.
MARY: no time
ANNOUNCEMENTS: read newsletter
COT: prayers for aging parents

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4-corners with Cindy

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WARMUP:
– SSH / CP / IW / WM
THE THANG:
– 4 corners, same exercise per round, mode of transportation = lunge walk with cindy, take a lap around after each set
– 5x man-maker
– 10x OH press
– 15x flutter press
– 20x swings
MARY:
– some broga
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Introducing the Stork Press

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WARMUP: After a messy start of out of order exercise commands, we warmed up
THE THANG: 5 rounds, 2 exercises, 1min each – 20 Swings with a plank, 6 burpees and run with KB
2 rounds, 6 exercises, 1 min each
clean, squat, press, both sides
Bent row, both sides,
Stork Press, both sides

2 rounds, 4 exercises
RDL – single leg, both sides
Goblet squats,
Squat jumps
MARY: Side Planks
ANNOUNCEMENTS:
COT: Treasure the good moments

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The Man Behind Cohiba

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 20 IC
Windmills – 10 IC
Merkins – 10 IC

Thang 1 — Rancher’s Gauntlet:
Cone 1 – 15 Burpees
Cone 2 – 15 Squats
Cone 3 – 10 Carolina Dry Docks
Cone 4 – 15 Jump Squats
Repeat x2

Thang 2 — Corral Circuit:
Station 1 – 10 Diamond Merkins
Station 2 – 20 LBCs
Station 3 – 15 Lunges (each leg) 30 Total
Station 4 – 20 Mountain Climbers (each leg) 40 Total
Repeat x2

Mary:
Flutter Kicks – 20 IC
American Hammers – 20 IC

Talked about my upbringing and my life trials and tribulations and how F3 has improved my life.

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Slaughter Moderate Hug Fest

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WARMUP:
– Windmills at hurricane speed
THE THANG:
1. Run to the side parking lot and form groups of 3.
1. One team member at each end of the parking lot doing exercises. One team member running
2. first round LBC and CDD
3. second round Squats are Merkins
4. repeat each round twice.
1. Run to the bleachers
1. Elevens
2. Step us are the bottom -> 2 legs =1
3. Dips at the top
1. Run to the main parking lot
1. Bear crawl to each line and do merkins
2. Suicided back -> Nur their run back
3. Repeat
1. Return to COT

Suplex completed most of the work out with a 30lb vest. Slaugher turned up the pace ensure we are all >1% better.
MARY:
ANNOUNCEMENTS:
– Naked Gun
– Hero 5K
– Family Care Center
COT:
1. Request made for patience when dealing with kids and loved ones.
2. A PAX had a new baby this week and mother baby are doing well.

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risk

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WARMUP: mosey around parking lot. Moroccan night club, windmill, imperial walkers, low slow squats, merkins, downward dog and honey mooner
THE THANG: 4 corners carrying 2 cinder blocks to each corner. 10 x american hammers, 10 curls 10 overhead press 2nd station 20 flutters w press, 20 lbc 10 curls, 3rd station 30 calf raises, 30 goblet squats, 10 curls 4 station 10 man makers, 10 lunges each leg 10 big boys.. rinse and repeat. Discussion on risks we might be taking without even realizing it. Discussed precautionary principle, having humility. Fat tails(low probability high pain events. Things to help your kidd think about risk and reward.
MARY: none
ANNOUNCEMENTS: read newsletter
COT: prayers for patience especially with money issues.

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Monday blues

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WARMUP: mosey, ssh, merkin
THE THANG: Four rounds of super sets with different MOT between.

station one: four rounds of 5 jump squat, 10 jump lunge, 20 squat mosey and then duck walk

Station 2: 3 rounds of 5 mike Tyson, 10 diamond merkin, 20 merkin. Mosey and then inch worm with merkin between.

Station 3: 3 round of 5 heels to heaven, 10 two count flutters, 20 lbc with a mosey up the hill between

Station four: 2 rounds of 5 wall walk ups, 10 cdds, 20 oh clap with bear crawl between.
MARY: 5 min emom of 10 burpees
ANNOUNCEMENTS: some
COT: yes

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