Tag: Tinsel

Thankfull for F3TheFort

Leave a comment

*WARMUP:* Rucks on! Carry 40lb Sandbags across Hwy 160 towards the Old Bilo/LPL Property !
Shared Disclaimer and Warmed up with the following movements: 10 reps per movement
Cherry Pickerks
Morrocan NightClubs
Hillbilly Walkers
Imperial Walkers
WindMills

*THE THANG:*

Q Called a movement for an uncertain numbers of reps as one Pax was the timer.
The Timer had to Farmer Carry 40lb Sandbags in each hand down to the end of the lot and back. Continued in rotating fashion until all PAX had taken a turn.

Movements Performed:
Squats
Lunges
Curls
Triceps
Bent Over Rows
Swift Mosey with a Burden

After this circuit, we moseyed around the building and back towards the Dawn Patrol site.

Each pax performed dips, merkins, and 10 step ups each leg!

Following this set, we mosey to the stairwells and performed some elevation ruck and reverse ruck.

MARY:

Finished the last 7 minutes with a round robin of movements led by each PAX present:

Merkins
Freddie Mercury
Hammers
Mountain Climbers
Flutter Kicks
Broga !!!
Portal send off this coming Saturday at The Fort! Meet at WEP, 2nd F to follow.

COT: Always Stay in COT !!!

TClap |
0

47th Birthday Shenanigans

Leave a comment

WARMUP: moroccan night clubs, windmills, low slow squat, merkins, side straddle hops
THE THANG: Celebrating my 47th birthday so I had a list of exercise to perform, we had plenty of sanbags ranging from 30# to 60# so each pax had a chance to pick their potion.
WITH SANDBAGS 15 reps:
-over the shoulder toss
-curls
-high pulls
-front toss
-bent over row
-chest press

Grab a bag and take a lap down the parking lot

WITH SLEDGEHAMMERS 15 reps of:
-around the world (lots of chatter on this one)
-squat swings
-american hammer

Grab a bag and take a lap down the parking lot

repeat the same circuit above for another 15 reps; then rinse and repeat circuit with 17 reps for a total of 47 reps for a 47th birthday.
MARY: run out of time for broga
ANNOUNCEMENTS: rumors of sweati and jaeger coming back soon.
COT: Rainmaker led the prayers.

Tinsel OUT

TClap |
0

Miles, smiles and fast cadence

Leave a comment

WARMUP: discloser
THE THANG: ruck up and go for a mile around the long loop behind LpL building.
Stop at CAH and do some curls and high pulls.
For for another mile around and stop at CAH again for step ups and low slow squats. Start another look but stopped at the bottom of the hill and tucked back due to time.
MARY: broga for 7 minutes. Great way to stretch calves, and open up hip flexors and stretch lower back.
ANNOUNCEMENTS: convergence
COT: stays in COT

Tinsel out…

TClap |
0

QvQ Round 2

Leave a comment

WARMUP: River rat led this
THE THANG:

sparky was first. Bunch of stuff with our feet on the wall

BC second: partner up. 6 lit cones. Additive merkins at each cone. Bear crawl the first 3. Lunge walk the last 3. Partner runs a lap

Sparky third: had a series of 19 light poles spread out about a half mile wide. Hit pole 1, then 19, then 2, 18, 3, etc. Each pole had an exercise…. Most men got 1 merkin. 19 squats, then 2 squats.

Band Camp again: run to steepest part of the hill. Brief message about embarrassing moments, but we still have time left. Time left to reverse bear crawl the hill. At the top, partner back up. 12 sandbags at the far side. 1 partner run and throws a bag over their head 5 times. Other partner does 5 burpees, 10 merkins, 15 squat jumps

COT: was had. Band Camp won votes for difficulty and creativity. Sparky won in use of AO

TClap |
0

Sandbags: The Gift That Keeps On Giving

Leave a comment

WARMUP: Acknowledgement that Divac’s Q is getting postponed until next week so you’re stuck with me. We chose the gift behind door #2 which means I would be coming up with this on the fly.
Mosey around the parking lot.
THE THANG: Workout consisted of farmer carries, overhead presses, bear crawls, bent over rows, curls, sand bag tosses, over-the-shoulder tosses and possibly some other stuff.
No 120lb sand bag was used in the making of this workout. Q was soft.
MARY: Integrated throughout.
ANNOUNCEMENTS: Yes
COT: Principle #5

TClap |
0

Currahee Anniversary Party

Leave a comment

WARMUP: Hula-hoop , Hoop-hula, windmill, tripod stretches , merkins
THE THANG: We went over the basics of proper log lifting, carrying and PT with a log. Two teams each carried a log about the Tegacay Ele. property. At various locations exercises with ruck + log were done. Two arm Push Up (aka log overhead press), Forward Bender (log chest high), Straddle Jump, Side Bender, Overhead Toss, Curls, and Log Crunches. Logs were transported back to the resting spot.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

TClap |
0

Time Flies With Fun Bags

Leave a comment

*WARMUP:*
Windmills
Plank
Moroccan Nightclubs

*THE THANG:*

15 – Under The Wires 3x
15- Curls

30 – Bicycle Crunches 3x
30- American Hammers

15 – Walk-Out Push-Ups 3x
15- pull throughs

30 – Jacknifes 3x
100 – Yard Bear Crawl

15 – Diamond Push-Ups 3x
15 – Man Makers

*MARY:*
None
*ANNOUNCEMENTS:*
Christmas party coming up- see Maximus for details.

*COT:*

TClap |
0

gone postal

Leave a comment

WARMUP:
THE THANG: COT to Ft mill usps to the hill at 1st Baptist to Print Shop and back. Started with 22 ended with 25. Several freelancers for extra miles. The rain did not come.
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Minimal complaining kinda

Leave a comment

WARMUP: mosey to Lowe’s for SSH, IW, HW, Peach Pickers, Baby Arm Circles
THE THANG: AMRAP
45 seconds of PAIN
Merkins, Big Boys, Squats, Dips
Run
Hand Release, LBC’s, Lunges, Carolina Dry Docks
Run
Wide Arm Merkins, Flutters, Bobby Hurleys, Arm Lifts
Run
Rinse and Repeat
MARY: a couple abs and Trucker finishing with the TREE. (Just stand there waiting for 6). LOL
Praises and Prayers were shared and delivered and sent to the
Thanks PEACH. Your a hell of a site Q

TClap |
0