Tag: Time Machine

Death by squats

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WARM UP:
SSH, IW, Merkins, and Plank kick throughs

THE THANG:

DORA
Partner up with mode of transportation being nur to the end of the parking lot and mosey back.

Using Cindys,
50 clean and press
50 Manmakers
100 Merkins (farmer carry the cinder block to the end of the parking lot and back instead of original mode of transport)

Switched to some Jack Webs:
Broad jump and squats; 1 broad jump, 4 squats. 2 jumps, 8 squats, up to 10 and 40.

Headed over to the playground for another quick Jack web.
Pull-ups and dips. 1 pull-up to 4 tricep dips. Went up to 5 and 20 before heading back to COT.

MARY:
ANNOUNCEMENTS: 9/11 activities and Dam2Dam sign up
COT:

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Off Brand Biscuit

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WARMUP:
Run to Doby’s Bridge Elementary – take the long way

THE THANG:
teacher parking lot is the fast loop
around the school is a slow loop
most did 3ish, some did 4
meet where the cafeteria folks park for the pacer test. If you’re out during the pacer test, take the short loop. When cafeteria worker rolls in, it’s time for us to leave. We got to 38 rounds of the pacer test: Maximus, LTrain, and YHC were left standing.

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Bushwood from Tennis Courts to Grassy Knoll

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We had 8 at Bushwood for a morning that we talked about purpose… God’s purpose for our lives and how our purpose intersects with occupation (or if it does).

Warm up

Mosey to Tennis Courts for three rounds of

  • Derkins
  • Dips
  • Step ups

with a run in between

Mosey to the back wall to pass the coupon while the Pax performs wall sits and the mode of transportation is either a bear crawl or lunge walk

Final round was 7s with Bobby Hurley’s at the top of the hill and Donkey Kicks at the bottom.  The mode of transportation was bear crawls up and crawl bears down the hill.

Thank you for the fellow-ship and the opportunity to lead!

CH

 

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Backwards accumulator with a touch of Apache

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WARMUP: Wegs said peace out and ran away.  The rest of us stuck around.  Warmup stayed local at COT: SSH, cherry picker, low slow squat, merkins, windmill
THE THANG: We ran away from COT towards the bus loop and stopped at the corner for our first exercise…of the backwards accumulator.  Started out with 10 bomb jacks followed by Apache 10 count from Mainframe.  Next took off through the entrance and up to the front of the school for some Al gores while we waited and then did 20 diamond merkins along with the 10 bombs.  Here is where Senator gave us an old school Apache 10 count where we learned about this redwood’s history.  Next was back down to the corner where we stopped for 30…30 hammers, then the 20, then the 10.  Undertaker picked up the 6 before we got started, because that’s what we do.  Got us an Apache 10 from undertaker at this stop. We then ran to another entrance of the school for 40 squats, then 30 down to 10.  To the back of the school we packed in 50 flutters down to the 10.  Then we stayed there for 60 calve raises down to the 10.  Then we ran back to COT.  On the way, there may have been some merlot deposits but I think that’s what happens sometimes when you work extra hard and push…so good on you pax.
MARY: had a little time for some Mary
ANNOUNCEMENTS: newsletter goodies
COT: Wegs came back and left us without a wave.  So prayers for him, lol.

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Never Ending Mile Version 2

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WARMUP:
Ran over to middle school drop off loop
SSH
Windmill
Stretching
Moroccan night club
Little baby arm circles

THE THANG:
About 3 years ago I Q’d this workout and it was terrible. So I decided to bring it back since this was the same AO. Spider-Man was already predicting this was going to happen and he showed anyway. I believe he enjoyed it, but still complained. Senator was King, but the longest mile is still undefeated.

Do one lap each exercise (1/4 mile)
Bear crawl
Crab walk
Lunge walk
Run

Everyone finished bear crawl and lunge walk. Some finished the run, but no one was able to complete the crab walk lap.

MARY:
Few minutes of stretching once we got back to COT

ANNOUNCEMENTS:
COT:

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Merlot on a Thursday

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Warmup;

Mosey around the backside of the SMS to the bud loop. Stop for some SSH, Merkins, Peter Parker’s, Tappy Taps, Low Slow Squats

Keep moseying around the back access road.
Bear crawls, inch worms, broad jumps.

Mosey on the parking lot switch backs to the playground. Time for the meat and potatoes.

Weinke
Start w/Al Gore and talk shop on how long everybody has been doing F3. Wide range from two weeks to 11 years. Love this leadership development program disguised as a workout group.

Meat:

6 movement WOD with descending rep counts. It gets easier with each round.

20-15-10-5-2 Reps

Burpees
Lunge Walks
Merkins
Squats
Tricep Dips

10-8-6-4-2 Pull Ups Between Rounds

In between rounds we talked about fond memories of F3, favorite experiences, etc. A lot has happened in the gloom that few others have experienced.

8 minutes left, mosey back to COT

Mary:
In-n-Outs
WWI Sit-Ups

Time.

Announcements: Forgot. Read your newsletter

Prayers/Praises:
Double D’s MiL and Husband
Saw Dust’s Aunt
Tang’s Marriage

Thanks for the tap, Mainframe. Always good to be in the gloom with you.

Punch List out.

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Gambling is illegal at Bushwood sir

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Warm: imp Walker, Freddie m, hillbilly w, travolta, LS squat, dying cockroach, monkey h, mtn climb, merkin, jump squat, LBCs, gas pumper, m night club, windmill

Running and doing stuff: karaoke l and r, toy soldier, bear crawl/merkins, broad jump/burpees

One man Dora’s (vis-à-vis pusher at the bubble), 3 times, LBCs, merkins, squats

Mahktar N’Diayes randomly included
Jack Webb was not

Variations of the assassin suicide included the following: flying squirrels, bomb jacks, merkins, burpees, squats, mtn climber, BB sits, plank jacks, side straddle hop

All PAX effort was equal to or great than the Q. For the most part, greater than

Short Sale made the drive with the premise of a money back guarantee

Fogerty celebrated minute 44 when he barely broke a sweat

Time Machine has now been to a Barry Manilow workout and knows who to avoid

Looks like we made it,

Barry Manilow

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