Tag: Time Machine

Inaugural Jackal

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WARMUP: Ran to the far side of the complex where there was still pavement and started out with SSH, windmills, merkins, cherry pickers, low slow squats, honeymooners, downward dog. Covered off in the F3 mission.
THE THANG: 3 exercises, 25 reps each, 50 yards to run – do this 4x
– merkins (chest hits the ground)
– Squats (chin up, back straight)
– Flutters (4 count)

Next we ran about 150 yards and did 3 more exercises, 25 reps, mode of transportation was bear crawls, 50 yards.
– CDD
– Lunges (single count)
– Freddy mercury (double count)

Took the off road run to COT area where we found benches and did 20 dips and 20 derkins.

Wrapped up with F3 credo and 5 core principles.
MARY: yes, a few rounds here
ANNOUNCEMENTS: importance of leading workouts leads to leading your family
COT: lots going on!

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The Yard: Why are we doing what we sre doing?

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WARMUP: COP or Circle of Pain for old school readers
Some stretching and exercises to warm the body up for 10-15mins

THE THANG:
Mosey to benches for
15 Dips and 10 Derkins 3 rounds OYO

Then plank on curb as each PAX bear crawl then replank 2 rounds

Mosey to Bball courts
PAX performs exercise while 1 pax runs around bball nets. Rinse and repeat through all PAX
2 rounds

Sprint to finish and hit COT
MARY:
ANNOUNCEMENTS:
COT:
Each PAX shared their “Why”
I’d say the common theme was accountability and it was for themselves but also for the brothers next to them

Keep giving it away men!!

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Painful 8

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WARMUP: SSH, IW, HW probably more
THE THANG: Figure 8 track using islands, did incremental ladder with a lap after each round:
8 Burpees
16 Merkins
24 LBC
32 Low Slow Squats
40 Grave Diggers
48 Flutters
56 SSH
64 Shoulder Taps
ANNOUNCEMENTS: Newsletter…
COT: Prayers for marriage and becoming 1, prayers for being present in the moment.

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Jackal’s 1st Field Trip

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WARMUP: F3 Mission, Windmills and SSH
THE THANG: Burpees, Merkins and Squats to CRHS. Wall sits and B2W, parking spot workout, alternate grave diggers, LBC, shoulder taps, gas pumpers HR Merkins, Monkey Humpers, Plank Jacks, OH Claps, each island did Iron Mike buy-ins since nothing is ever really free. Mosey back to FCMS and did Bobby Hurley at the BB courts
MARY: Heels to heaven, penguins
ANNOUNCEMENTS: convergence, Dredd
COT: prayers for many family and friends entering new season in their lives.

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Huntington Farms Out-and-Back

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Simple out and back. Out Holbrook road, left into Huntington Farms. 4.6 milers, make a right on Farm Branch and run to end for turn around (only Vuvu did this). 4.0 milers just turned around at end of Old Springs (main road into Huntington Farms from Holbrook). Some did a bit of bonus mileage around shopping center.

Rain wasn’t bad at all, the water drains pretty well on Holbrook, and most drivers (there weren’t many) gave us plenty of room.

Thanks for the chance to lead, TimeMachine!

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SubstiQ Ladder

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WARMUP: Imperial Walker, Hillbilly Walker, Moroccan Night Club, Low Slow Squat
THE THANG: Ladder of Pain: go as far as you can maintaining proper form
MARY:
ANNOUNCEMENTS:
COT:

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Laughing Gorilla

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WARMUP: SSH, MNC, Imp.SquatWalkers, Cherry Pickers, ONE Kracken Burpee (to drive home the Laughing Penalty for the day)

THE THANG:
Appetizer: KB swing complex/pyramid. One–2–3–4–5-4-3–2-1.
Russian swing (to shoulder), American swinging (all the way overhead), and then toss to catch for a goblet squat, toss up again to catch to squat down to put KB down on ground.

Amuse Bouche: Partner Lat Raises (using Rope through Bell handle) – 15 IC. Ideal = 2… we did have a triangle w/ 3 that worked fine.

Main Course – Partner WORK (stations by weight). Partner Nur’s up hill, Crawl-bear/lunge-walk back down….. PLANK UNTIL 6 is up before Rotating.
Round 1a (light): Windmills w/ 2 KB
1b (medium): 2KB Renegade Rows
1c (heavy): Gorilla :gorilla: Rows, (noises encouraged)
MOT for Partner (up hill to speedbump): Partner Nur’s UP hill, Crawl-bear/lunge-walk back DOWN

Round 2a (Light): 2KB Clean & press
2b (medium): Squat & 2x OH Thrust
2c (heavy): lt. Lawnmower pulls
MOT: Lunge Walk UP / Crab-walk DOWN

There was a Round 3 planned (along with Dessert)… but the clock precluded this sadly…. At least there were leftovers for another meal.

MARY: Flutter Presses, Am. Hammers

ANNOUNCEMENTS: Convergence 9/28 among others

COT: Held… raised those Said & Unsaid

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The Smokin Lucky 7

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WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers
THE THANG:
Phase 1- Cheese Shredder
Phase 2 – Partner Up: 100 Merkins, 200 Plank Jacks, 300 Shoulder Taps, and 400 Mountain Climbers; While the one Partner was doing the exercises, the other was running a lap around the parking lot.
Phase 3 – Lucky 7s: Burpees and Squats
MARY: American Hammers, Gas Pumpers, and your hospital name signature with both of your feet together.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

There really shouldn’t be a way to edit these… it will entice men like Dark Helmet to “adjust” them from time to time…

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FRF 9/11 Tribute 343 challenge

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WARMUP: SSH, MNC, Imper. Walkers, Windmills
Mosey to Flag Pole, Pledge Allegiance
THE THANG:
Exercises by Loading docs. In between sets, run over to stair case – up/down/return
Exercises: 50 Merkins
50 Prisoner Squats
50 Plank Pulses
50 lunges
50 Bent over Y-raises
50 Body Rows (on Railing by loading docks)
43 Burpees
MARY: No time
ANNOUNCEMENTS: 9/28 Convergence, other items forgotten
COT: Wisdom to learn from 9/11/01

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