Tag: Tesh

600 lb Coupon with Better Music

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WARMUP:
Mozy round the lot.  Old man windmills.  Mountain Climbers. Merkins.  Diamond Merkins.  Wide arm merkins.  Low slow Squats.
THE THANG:
Split up into pairs. One pair of PAX serves as the timer for a set of exercises. One PAX hops on and steers an ATV in neutral gear with no power while the other PAX pushes it down the parking lot for about 80 yards. At the turn around point, they switch places and race back to the starting line. Targeted average time is about 80 seconds. While the timers are doing their thang, remaining PAX are working a list of exercises:
KB Swings
KB Squats
Chest Press
Man makers
Thrusters
Triceps extension
Upright Row
Once all 4 pairs of PAX complete their turn as the timer, the PAX with the winning time planks while everyone else pays a 15 burpee penalty.
MARY: Dead bug, heel taps, LBC, box cutters, big boy sit ups and the finisher: Airborne’s hip exercises.
ANNOUNCEMENTS: 2 CSAUPs coming in Sep and Oct.
COT:

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Diabeetus

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WARMUP: First, we warmed up.
THE THANG: Then we did a lot of kettlebell stuff and ran a little.
MOSTLY, we listened to what might have been the worst playlist ever conceived. From the marginally incestuous Osmonds, to the Killers, to what was probably the biggest surprise which was Wilford Freaking Brimley. The diabeetus commercial guy you say? Yes. Beloved actor who starred in the 1985 hit movie Cocoon? Yes. He’s a member of the Church of Jesus Christ of Latter-day Saints? Well, he was when he was alive, yes… but please tell me THAT isn’t the thing that you find most surprising. He has albums. Of music. Where he sings. Doesn’t that shake you a little more to your core? I mean… even just a little? And to add insult to injury (and trust me, his singing was injurious), there’s not a single freaking song on his album about DIABETES TESTING SUPPLIES. Seriously, lean into your strengths, Wilford. WTF? You know diabetes supplies like no other… and yet you choose to sing about someone’s silver-haired daddy…? I’m not sure what to think anymore… I’m not sure this world was meant for me…
MARY: Once again, girls aren’t allowed. Core Principle #2.
ANNOUNCEMENTS: Read your newsletter.
COT: Core Principle #5

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F3 Dads and 2.0s – Kickball

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Just learning how to do this and getting caught up

WARMUP: SSH, Squats, Moroccan Night Clubs, Hurdler’s Stretch

THE THANG:
Kickball Rules
1. Sportsmanship – Cheer everyone on!
2. May throw the ball at the body below the head to get an out. Ball thrown at head, batter advances to next base. This is F3 kickball, not World Kickball Championships. Light throws only please.
3. 1 inning for kids – all kids bat. Go back to cheer on team if called out.
4. 1 inning for Dads is 3 outs
5. Bunting allowed
6. Other normal kickball rules: fly ball caught is an out. No stealing bases or lead offs. Ball is dead once pitcher has it. Foul ball on 3rd strike is an out.

Dad only rules:
1. May not walk or run. Can use crab walk, bear crawl, or throwing standing. Including on base running. Fast lunge walk does not count.
2. May only kick with non dominant leg. This is left left for most.
3. Penalty for breaking rules: ALL dads do 5 burpees.

Kicking team gets an out: 10 LBCs
Hit against your team: 10 mtn climbers
Run scores against your team: 10 SSH
Home run against your team: 10 burpees
Grand slam against your team: 10 Kraken burpees

COT

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Moist

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WARMUP: SSHs
THE THANG: (you know the humidity is high when you can feel it hitting your face while you run)
Shotgun hill – random facts on the signers of the Declaration of Independence mixed with exercises.
Mosey to the top of the hill on Main (Subway lot) for balls to wall crawls with low intensity shoulder movements during recovery.
Mosey to UPC for reverse burpees (BB situps with jump squats)
Power skip circle drive, merkin ring of fire, powerskip back
Mosey back to COT
MARY: LBC, Flutter, JLo, Superman flutters
COT: Welcome FNG (Kotter) SLV

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Slash’s Slam

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WARMUP: dynamic: exercise>Mosey>rinse/repeat

THE THANG: 4 Corners. Each corner had two exercises. Do exercise 1 run to middle for 3 burpees run back out to next corner. Complete rotation. Rinse/repeat with exercise 2. 10 reps each. Continue with 8 reps then 6 reps.
MARY: various all counted by Repeat

Armory is funny. How do you keep fresh what is essentially the same thing. Maybe that can be true for all workouts. T-Claps to those creative types that continue to push and find new wrinkles to keep pax engagement high. While four corners isn’t new, nor the exercises, hopefully the style and rep count kept it interesting.

Lots of #mumblechatter today. Mainly about the music selection (and the size of Repeats bell). We had two camps- I’ll just say the cut line was 45/older and 44/younger. The DJ spun the debut album of Cinderella. Hair band hierarchy. And while they may have sound all the same(to some), you knew every dang word. Lucky for 44 crowd- the entire record is only 35 minutes.

Lastly- there is no one like @slash. #Slam

ANNOUNCEMENTS:
Blood donation coming up mid July.
Final Countdown CSAUP this fall.

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For my OnlyFans

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WARMUP: Shake weight

THE THANG:

AMRAP Workout

Russian twist x15
Chest press x10 ea
Lat pull down x10

Swing x20 (lat x10 ea)
Tricep x10
Row x10 ea

Cleanjerk/snatch x10 ea
Front raise x10
Curl x10 ea

MARY:
ANNOUNCEMENTS:
COT:

Lots of discussion on house issues and how to recoup your money. Airbnb, OnlyFans… etc

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Juneteenth 2022

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Warmup:
SSH x19
Windmill x6
Burpee In cadence x10
Swings x89 (89 years from 1776 to 1865)

Move to far parking lot
13th amendment (abolishing slavery)
1 manmaker
3 squat thrusters
13 rounds

14th amendment (birth-right citizenship, equal protection under the law, insurrectionists can’t hold office)
1 manmaker
4 snatches (2R, 2L)
14 rounds

15th amendment (right to vote guaranteed without regard to race)
1 manmaker
5 cleans
Only had time for 2 rounds

At COT
6 burpee snatches
19 merkins

The workout setup worked pretty well for some mumblechatter and discussion. Good to recognize the emancipation day when liberty and justice for ALL was made the law of the land.

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Bricks or Burdens

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WARMUP: Mosey around parking lot twice mixing in buttkickers, high knees, & shuffles. Circled up and performed WindMills in cadence x 5, 3 burpees oyo, CherryPickers in cadence x 5, 3 burpees oyo, Moroccan KC in cadence x 10, 3 burpees oyo, Merkins in cadence x 5, 3 burpees oyo
THE THANG: Everyone was instructed pick up bricks out of the back of my car. PAX were instructed to hold onto those bricks for the entire workout.
1st Round – While lunge walking 10 yards PAX had to raise bricks out to the side with each lunge. Once we reached our 10 yard destination we performed 10 Bomb Jacks with bricks. Did this for 5 stations.
Round #2 – Jack Webb – 2 exercises with 1:4 ratio concluding at 10:40. Exercises were Merkins on bricks and Overhead Claps with bricks.
Round #3 – Same stations we used for the previous lunge walk were used to perform a Burpee Suicide ladder. Starting line – 1 burpee, run to first station 1 burpee, run back to starting line 1 burpee, run to 2nd station 2 burpees, back to starting line 1 burpee, so forth and so on, 5 staions.
Round #4 – Supermans with Bricks – Lay on your stomach, performed 10 sec holds in 4 different positions -Superman, Field Goal, Airplane, Ripcord. Once PAX had a good understanding of the positions we went through them again with a 7 second hold and no breaks in between positions.
Round #5 – Indian Run with Bricks 3 times around the parking lot. If you’ve never ran with bricks you are missing a real treat.
Round#6 – Same routine as the 1st round, but with backward lunges as travel mode and instructed to raise bricks straight ahead, at each station PAX were instructed to sit in the Al Gore position with bricks raised to the front and perform 10 pulses. JWOW’s form was noticeable!!!
Round#7 – Circle up and get on your 6. Completed 25 toe touch crunches with bricks in cadence, 20 reverse crunches in cadence, 15 V-Ups with Bricks, and then 20 oyo WindShield Wiper leg raises. DONE!!!
MARY:
ANNOUNCEMENTS:
COT: Each PAX shared a praise, good conversation, awesome fellowship!!!

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