Tag: Twister

Citius, Altius, Fortius

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WARMUP:
Warmup

  • SSH x 30
  • Imperial Walkers x 20
  • Toy Soldiers x 20
  • Side Lunges x 15 each side
  • World’s Greatest Stretch x 5 each side

Dynamic Prep:

  • High Knees (20 yards)
  • Butt Kickers (20 yards)
  • A-Skips (20 yards)
  • Karaoke (20 yards each direction)

Kettlebell Activation:

  • 10 KB Deadlifts
  • 10 KB Goblet Squats
  • 10 KB Swings (focus on hinge)

THE THANG:
Structure: 3 Blocks (10 minutes each)
Format: Continuous work, minimal rest
Block 1: “Acceleration Phase” (10 mins)
AMRAP Circuit:

  • KB Goblet Squats x 15
  • KB Swings x 20
  • 40-yard Sprint
  • Broad Jumps x 10

Block 2: “Power & Strength” (10 mins)
AMRAP Circuit:

  • KB Deadlifts x 20
  • KB Reverse Lunges x 10 each leg
  • KB “Around The World” x10 switch every 2
  • Bear Crawl (20 yards down & back)

Block 3: “Anchor Leg”
Descending Ladder (10 → 1):

  • Jump Squats

After EACH round:
→ 50-yard Sprint

MARY:
Flutters & Flutters With Press
ANNOUNCEMENTS:
Bethel men’s
3x Widows
Mens Talk

COT: healing, Mental Health, Knowledge & Wisdom

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Slowest of Burns

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WARMUP: Mosey up and down a few parking lot lanes with a round of NUR and some exercises after each round.
THE THANG: Mosey to the curb on the side of Persis
10 Mike Tysons
20 Squats & 20 Squat Pulses
Over to the curb on the side of Lowe's & PAX line up on the curb. The man on each end of the line will bear crawl out 15yds, perform 3 Diamond Merkins and bear crawl back. The rest of the PAX will hold a plank. Perform this until all men complete 1 crawl round.
Run behind Lowes to the front of the garden center & circle up
20 Wheezie Jeffersons
20 Flutters
10 X's & O's
20 Freddy Mercury's
10 X's & O's
Back to the lot on the side of Persis
20 Standing Lunges each leg
10 Jump Squats
10 Mike Tysons
It was now 0543 and I ran out of material….AGAIN.
So we ad-libbed with more running, burpees, core work and merkins. It's up to the PAX to decide the effectiveness of both the Weinke and the ad-lib.

MARY: See Above
ANNOUNCEMENTS: Trash Pick Up, Excavation, Bethel
COT: 5th Core Principle

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Every Second Counts

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WARMUP: Blue took the reins and rocked his first leadership effort as a pax of The Fort! SSH, Windmill, Merkin, etc

THE THANG: Pax moseyed to the parking garage at Sunbelt Rentals (The Forbidden Zone according to OldBay) and split into two teams

Cindies were available for some weighted exercises at the top level
Bottom level was used for Core exercises

Teams took turns completing one exercise with 10 reps at the top while other team did a continuous core exercise at the bottom. Then the teams swapped. Then swapped again and continued to the next exercise.

Pair 1 = Squats (top) & Balls to wall (bottom)
Pair 2 = Swings & People's chair
Pair 3 = OH press & plank
Pair 4 = Bent over rows & Flutters

After the first round, pax paused to hear about Every Second Counts from "The Bear" on Hulu. Then teams tackled a second round of the same series at a faster pace.

Teams gathered for one final pair that included Man Makers at the top and American Hammer at the bottom.

Mosey back home

MARY: Completed throughout the workout

ANNOUNCEMENTS: Trash pickup 0745 at Harris St Park on Sat 8/22, VQ by Blue at Dawn Patrol on Tue 9/8

COT: Yes!

Pax offered many compliments to Blue on this solid cadence count and terminology during the warm up. He was completely unflustered by Twister's heckling immediately to his right. While he's not a professional today, Blue clearly tapped into his prior professional status as a US Marine many years back. Well done!

Thanks to Site Q OldBay for indulging a little extra risk in exploring the Sunbelt parking garage. The Flock cameras were in full view, so perhaps he's not completely out of the woods yet. Show up next Thur to find out!

The pax pushed through a steamy morning with Cindy offering few complaints. Not sure if that's a good thing (the lack of complaints), but I know everyone was drenched at COT and we covered the major fitness elements.

"Every Second Counts" was the mantra for the staff in the TV series "The Bear". For the most part, it drove a mindset of performance on a consistently high pace, so it seemed an appropriate theme for an F3 workout. At the same time, it can also be heard as a theme for Presence (ie, living in the moment) and can thus be a theme across all elements of life. Where could this apply in your life?

Thanks to all for their Presence today and to Old Bay for the invite!

#KeepPosting

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@6@6officialtherealthisone

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WARMUP: guessing who was getting extra credit
THE THANG: running mostly
MARY: various shenanigans and rounding off runs
ANNOUNCEMENTS: heart walk thing, talk to Sasquatch, everybody will be there
COT: coffee at Panera

6@6 is an AO, it’s starts at 6 on Sat, we typically shoot a pre-video at the start and include the rest of the proper COT stuff at the end. We will credit early and late starts from Panera, assuming we know you exist.

All other videos and use of the name is purely shenanigans.

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Mike Tyson on Repeat

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WARMUP: yea, near the second worst dumpster in The Fort. We moved quickly toward the pediatric dentist office
THE THANG:
Mike Tyson in cadence 10
lunge walk down
Mike Tyson in cadence 10
lunge walk back

Did the same thing with mode of transport changes:
reverse lunge walk
bear crawl
crawl bear

Found the Sherwin Williams wall for some people's chairing

Headed back with some stops for:
Squats 10
Split Squats 20 (10 each leg)

MARY: yea, for about 7 minutes….
ANNOUNCEMENTS: Stuff the Bus went well!
COT: Was held.

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3 corners Board of Pain

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WARMUP: SSH, mountain climbers, peter parker, parker peter, wind mills, Cherry pickers. Mosey 100 yards, stop. LBCs, AHs, mosey to board of pain.
THE THANG: board of pain

  • 20 Merkins
  • 20 Squats
  • 20 LBCs
  • 20 CDD
  • 20 Longes
  • 20 AHs
  • 20 Shoulder Taps
  • 20 calf raises
  • 20 BBSups

Repeat each exercise at all 3 indicated corners. Mode of transportation:

  • Bernie Sanders = run backward

MARY:
ANNOUNCEMENTS:
COT:

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It’s not ‘negative’, its ‘eccentric’

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WARMUP:
windmills, produce pickers then mosey to Kingsley Springs corner
monsters, knee grabs, arm stretches to lakeside benches

THE THANG:
C.H.I.P.S. and Dips
Complete 20 reps each of exercises, in cadence, followed by 20 dips off a park bench, and a lap around the landscaping
C – Calf Raises, Dips
H – Hello Dollies, Dips
I – Imperial Walkers, Dips
P – Parker Peters, Dips
S – Squats, Dips

Identify 'finish line' for future use

Mosey to bottom of hill
Rock routine (5/7/10)
Deadlifts
One-legged or two-legged
Bicep curls
Up on 1; down slowly on 2, 3, 4
Overhead presses
Up on 1; down slowly on 2, 3, 4
Coupon Crucible (curl + press)
a block curl straight into an overhead press and then slowly (3-5) count to lower the block into starting position. That's one rep.
OYO; encourage slow count to starting curl position
Tricep curls
OYO

Mosey to roundabout circle
Cocaine bear crawls (each sidewall partition) – 1 circuit

On Kingsley Springs sidewalk (back to the lake):
Squat-walk to rockpile facing alternating directions every 10 strides
Best effort up the hill to the previously announced 'finish line'

MARY:
dollies during CHIPS, @U78QN5XU5-led mary while the rest of us were struggling up the hill

ANNOUNCEMENTS:
Read your newsletter, Bethel, Stuff the Bus

COT:
Prayers for families, marriages. Encouragement to do something not in your wheelhouse that will be within reach if you work at it.

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