Tag: Sweet Baby Ray

Games in the rains

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WARMUP: side straddle hops, cherry pickers, Moroccan night clubs, imperial walkers

THE THANG:
We went to 4 stations with cards of workouts…cards moved forward back and back to start.

Between stations we did bear crawls and merkins

MARY: none

ANNOUNCEMENTS: newsletter items

COT: circle of trust

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First Rope

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WARMUP: side straddle hops, cherry pickers, side lunges, temp merkins, runners stretch
THE THANG:
Mosey
3×10 – dips, Bulgarian squats, derkins, heels to heaven, and high plank

Mosey
Dora – 50 muscle ups, 100 jump squats, 2 rounds of high planks while partner runs yander

Mosey
Broad jumps with merkins and flutters mixed in
Inchworms with squats mixed in

Lunge walk back to COT, cut for time

MARY: American hammer

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Box of Crayons

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WARMUP: 103 SSH, IW, HW, yoga

THE THANG: Dina Dr back and forth
5 stops down and back
Exercises in cadence each time
Rd 1: 5 burpees each stop
Rd 2: 10 big boys
Rd 3: 15 jump squats
Rd 4: 10 merkins (had to start heading back at this point)

MARY: flutters

ANNOUNCEMENTS:
The point of doing things in cadence is to stay together to push through pain and fatigue. Like much of F3, if I could do it on my own, I’d have done it already. Stay together and keep pushing

COT: was held

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CVS, Walgreens..What’s the difference? 2 miles

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WARMUP: Headed over to Walgreens for typical warm-ups (SSHs, WMs, IWs, CPs). Next we partnered up for a DORA (Merkins, Squats, LBCs). In error, I said for partner 2 to run around CVS which is 2 miles away. After the awkward silence, I quickly corrected myself and said Walgreens.
Next we moseyed to the wall behind the oil service place. Same partners, one ran around the building while the other performed an exercise (Step ups, Dips, Erkins)
I traveled to the back of Harris Teeter for wall sits. Pax on each end bear crawled out to the curb, 5 merkins, crawl bear back. Next round, lunge walk, squat, reverse lunge. We got to experience the aromatic scents of the trash barrel bottom.
We made our way to the front parking lot. Back to the partner exercises. Each team grabbed a boulder, +2 squat thrusters at each parking space line. Partner 2 ran to the second light pole and back. Each team finished at the 20 thruster mark.
Back to COT

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Honor, Courage, Integrity

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WARMUP:

  • Side-straddle hop,
  • Strawberry pickers,
  • Down dog with calf stretches, to a honeymooner

THE THANG:
Honor, Courage, Integrity

3 Corners x 20 rounds

  • Honor – 10 Merkins (200)
  • Courage – 20 Squats (400)
  • Integrity – 30 LBC’s (600)

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

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Ascending Everest

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WARMUP: Returned to Golden Corral COT to pay respects with Hillbilly walkers, imperial walkers, MNCs
THE THANG: 5/29 1953 – Sir Edmund Hillary and Tenzing Norgay became the first to summit Mt. Everest 73 years ago. In honor of that, the Pax completed their own tribute climb. There are five camps plus the summit when taking the southern route to the peak:
Base camp 5364 meters (17,598 feet)
Camp one 6065 (19,900)
Camp two 6400 (21,000)
Camp three 7200 (23,600)
Camp four 7920 (26,000)
Peak 8,849 (29,032)
After a brief warmup and mozy to the church parking lot, we completed exercises at each camp as we ascended Everest. To acclimatize for the altitude, at camps one, two, three, and four we completed the exercises, returned to the previous camp (and the exercises there) before moving on to the next camp. (E.G. complete exercises at camp one, returned to base camp and the exercises there before ascending to camp three). Exercises reflected the altitude in meters:
Base camp: 53 flutters/64 shoulder taps
Camp one: 60 SSH/65 dips
Camp two: 64 merkins
Camp three: 72 LBCs
Camp four: 79 CDD, 20 Diamond merkins
Peak: 88 plank jacks, 49 overhead claps
With little time remaining, climbers did 25 squats at each base camp during their descent.
One oversight on YHC’s part is we did exactly ZERO mountain climbers during the ascent. We rectified the situation at COT with 10 mountain climbers just before 6:00.
MARY:
ANNOUNCEMENTS: Bethel, Golf tournament
COT: Family, Jobs, Summer break and prayers for kids, parents, teachers

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Your Family Doesn’t Need You To Die For Them, They Need You To Live

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WARMUP: Mosey to Ace Hardware parking lot with carioca, high knees, butt kicks, etc along the way. Circle up for Seal Jacks, IWs, HWs, Plank Jacks, plus some stretching. Mosey along Lake Vista Blvd to office park next door to Ace.

THE THANG: Parking lot forms a cross. Start in the center. Three rounds of four exercises = complete 10 reps of one exercise at end of each branch + complete 2 burpees at the center when you start and at each pass through the center. Transit via running from branch to branch.

Round 1 = Merkins, Wide Arm Merkins, Diamond Merkins, Hand Release Merkins

Round 2 = Sumo Squats, Donkey Kicks, Monkey Humpers, Jumping Lunges

Round 3 = Plank Jacks, Peter Parkers, Parker Peters, Shoulder Taps

Mosey to mini storage entrance on Lake Vista Blvd. Long suicide run pausing at each of 5 no parking signs to complete 1 burpee at sign 1, 2 burpees at sign 2, etc.

Brief Indian Run then mosey home.

MARY: Box Cutter, Plank Punches, Penguins, Mahktar N'Djaie

ANNOUNCEMENTS: Trash pickup, Bethel Shelter meal (meatloaf)

COT: Prayers for young kids, teachers/students, college kids returning home, new job, grieving families, progress on health journey, pending surgery, offer on home for sale, growth from hard choices (those made and those under discernment)

Throughout the workout, pax reflected on hard choices related to living life fully out of a commitment to be our best self for our family. Pax shared about struggles and choices related to healthy eating, exercise, alcohol, porn, tobacco, foul language and more. Thanks to everyone for pushing through the stiff humidity and sharing openly. Inspiration came from the prompt below that crossed my radar in the past two weeks:

You say "I would die for my family"

OK, but …

Would you exercise for them? would you eat healthy for them? would you chase your dreams for them? would you quite your bad habits for them?

You don't need to die for them

You need to live for them

Thanks @U08N41FCN0Z for the Q invite! #KeepPosting

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DORA and Cinderblocks 5-15

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WARMUP: Cherry pickers, SSH, then a mosey to the church parking lot.

THE THANG: DORA with 100 Merkins, 150 Dips, 200 Big Boys, 250 Squats.
Ran to back side of Harris Teeter for wall sits and farmers carry with cinder blocks.
Headed back to COT for some core work until the clock struck 6.

ANNOUNCEMENTS: newsletter, and a ton of events going on this weekend.

COT: Prayers and Praises all around. Appreciate everyone helping me for my VQ and can’t wait to do it again.

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Escalator 4 Corner

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WARMUP: Windmill, Moroccan Night Club, Strawberry 🍓 Picker, 5 Burpees
THE THANG: 4 Corners with 10 Merkins, Corner (2) 10 Merkins 20 Squats Corner (3) 10 Merkins, 20 Squats, 30 Big Boy Situps, Corner (4) 10 Merkins, 20 Squats, 30 Big Boy Situps, 40 Lunges.
MARY: Yes
ANNOUNCEMENTS: May 16th CSAUP and Newsletters announcements.
COT: Ended with Prayer Isaiah 54:17 and Prayer and Praises.

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Pirate Party

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WARMUP: Mosey around for some awesome smells – while enjoying the smells on the backside of teeter – butt kicks, high knees, karaoke * 2, and then SSH, low slow squat, and windmill. Mosey to front of teeter.
THE THANG: Start with 11s in the front parking lot – merkins and jump squats. Once completed, grab a rock (next to pilates place) and complete the following – 25 curls, 25 chest presses w/ flutters, 20 curls, 20 chest presses w/ flutters, 15 curls, 15 tricep extensions, 15 chest presses, 10 curls, 10 tricep ext., 10 chest presses, 5 squat thrusters, 5 curls, 5 tricep ext., 5 chest presses. Return rock and mosey to side of teeter for wall work. Hold seated position while the ends of the line bear crawl to the concrete, 2 merkins, and crawl bear back. Reset to seated position and do the same thing but broad jump, merkins, and broad jump back. Mosey to back of teeter – wind sprints in groups of 4. We completed these 3 times with a round of nur at the end. Mosey back to COT, hold plank until 6 am.
2 ruckers as well
MARY: no time
ANNOUNCEMENTS: newsletter
COT: prayers and praises around the horn

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