WARMUP: SSH, WM, IW, CP, ground work
THE THANG: sandbag chase, 4 corners, man maker pillars of pain
MARY:
ANNOUNCEMENTS: read your newsletter
COT:
Bing probably has a much more interesting version of all this, but suffice it to say, it was a good time. I went first half and Bing ended the hour. It’s not going to be a great backblast, but it will capture the fact that there were men there and what their names were. That’s gotta count for something…
WARMUP:
We did.
THE THANG:
We lifted some stuff. Then Bing made us do a lot of Bear Crawling and something called a “Pit of Misery”. Hateful stuff…
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.
WARMUP: mosey to fire station lot
Windmills, low slow squats, imperial and hillbilly walkers and seal jacks all in cadence with a few burpees in between exercises – but just a few. YHC said no more burpees – but YHC should have said no more burpees…..for now.
THE THANG: part 1 – Mary to pull up bar for 30 seconds of pull ups or bar hangs while pax held plank. Upon completion of 6 rounds – pax moseyed on bottom of Tega cay drive hill.
Part 2 – Dora 1-2-3
100 burpees
200 squats
300 flutters
Change Order thought the idea of doing burpees and running hills was questionable. He wasn’t wrong. Pax persisted nonetheless.
Running to different points on the hill
Burpees – partner 1 run to yellow sign and back down to relieve partner 2 and flapjack.
Squats – partner 1 starts run from yellow sign to top of hill and back to yellow sign to relieve partner 2 and flapjack.
Flutters – partner 1 runs from top of hill to cluster of crepe myrtles and back to relieve partner 2
Mosey to ball field for part 3
Part 3 – left, right & center
Partner 1 planks at edge of infield behind 2nd base. Partner 2 runs to come in left field does exercise and returns to flapjack with partner 1. PAX did 3 rounds per partner
Left field cone – 10 lunges
Center field one – 20 bomb jacks
Right field cone – 30 flutters
PAX moseyed to COT for a stretch at 0728 where many of us were reminded of our lost flexibility and time was called at 0730.
MARY: she wasn’t there
ANNOUNCEMENTS: were announced
COT: 5th core principle
Thanks for the men who posted and chose the tougher thing on a chilly but glorious morning. And Uber – thanks for the call.
Honored,
Cyclops :eye:
Lots of rain this week, but it didn’t prevent the three men from tackling a sandbag workout. We set our bags down for warm-ups (SSHs, IWs, WMs). Big lap around the field and back to the front of the school.
Sandbag exercises in cadence: overhead press, curl, merkins, calf raise. Lunge walk to last pillar. Squats, LBCs, bend over row.
Big lap again with bag.
With 10 minutes remaining, we attempted the pillars of pain: 1 man maker at each pillar adding 1 at the next pillar. We fell short of the goal, but provided some good ideas for <@UN3JKG18C> Q next week.
WARMUP:
After a quick disclaimer, we moseyed around the shovel flag, picked up Olaf who was running a bit late, and made our way to the First National Bank to get shelter under their drive-through.
THE THANG:
COP (all in double count cadence): SSH x 25, windmill x 10, imperial walker x 20, merkin x 10/hold/mountain climber x 20/hold/RAH-LAH (legs if you got it)/6″/hold/6″/hold, hello dolly x 20, jumping lunge x 15.
Line up on one side of the drive-thru for Jacob’s ladder. Bearcrawl to the end of the drive-thru, do 1-5 burpees, and then bear crawl or crawl bear back to the start (5 trips up/back total)
Line up for an Indian Run around the Harris Teeter shopping center, and return to the bank drive-through for the Airborne Killer Hip Routine.
Mosey to the sidewall of Harris Teeter for extended wall sits. We did a 60s, 75s, and 90s sit (crowd pleaser). Mosey back to the bank drive through for 6 min of Mary:
Freddie Mercury x 20, Box Cutter x 15, Big Boy sit up x 20, LBC x 20, Superman Hold x 3 Mosey back to the shovel flag for some light stretching and COT.
MARY: See above
ANNOUNCEMENTS: CRI run this Saturday, Dec 14. The F3 Christmas party is Saturday, Dec 21, and spots are still available.
COT: Praise for Olaf’s daughter celebrating her 8th birthday today. She was not expected to live long following her birth and is truly a miracle child! Praise for Half Shell’s son who received the Let Me Run Boy award for exemplifying the principals of LMR on his team. Well done, young man!
The rain held off for most of the workout, but we stayed undercover at the bank for most of it. I found I had a lot of extra time today so threw in the wall sits on the flay. When I checked my weinke after the workout, I realized I forgot to do a 2nd Jacob’s ladder (crabwalk/dips) that was planned after the Indian Run. Oh well, we got it done this morning and the Pax put out a great effort as usual. Well done, men!
WARMUP: A brisk jog that left the Q too winded for the rest of the stretches and exercises to be called correctly. The pax held strong and performed them correctly anyways.
THE THANG: Four corners of pain consisting of rows, presses, flutters, bag tosses, man makers, American hammers, front squats, deadlifts, curls and something called Bradley Presses (Q sited some website called onlyfans for where he found the exercise).
We bear hugged and lunge walked our bags to and fro.
Some slight delays during the work due to lack of visibility and eye sight (mostly eye sight) to read the repertoire of exercises on a homemade index card.
MARY: she wasn’t there, it was too cold.
ANNOUNCEMENTS: none
COT: praise your higher power whoever/whatever that may be it just ain’t you.
WARMUP: a short mosey followed by The usuals with some Apollo Ohnos thrown in.
THE THANG: mosey to the Pull Up bars, 5 PUs, 15 dips 10 Squats, run around to COT, 10 Merkins, 25 LBCs, 15 Apollo Ohon, back to PU bars. 3 rounds of this. Grab a rock and head to the field for some Murder Bunnies, overhead press, curls & rows. Put the rocks back head to a nice steep hill. 30 second plank at the bottom Burpees at the top, 5 trips. Native American run, guy in the back does 5 merkins runs to the front. Do this around the park head to COT.
MARY: 5 minutes rotating lead. Special shot out for the Big Boy Flutters, not fun.
ANNOUNCEMENTS: read the newsletter
COT: Pryaers for friends of Senator with serious health issues. Prayers for safe travels home for Training wheels visiting from Spartanburg.
Mosey all the way to Windjammer park
Stop along the way for COP (circle of pain)
Did some exercises and yoga on the dock
Great fellowship this morning. Beautiful weather. Not gloomy at all in spirit or in atmosphere.
Got back to COT and had my 60lb bag there. We planked and went down the line performing one man maker each
WARMUP: SSH, 5 Burpees OYO, Squats, 4 Burpees OYO, Windmills, MNC, Mtn. Climbers, minimal Broga
THE THANG: Yog around to baseball diamond. Lunge walk to 1st for 10 CDDs, Bear crawl to 2nd, 10 Squats, Lunge to 3rd, 10 Donkey Kicks, Bear crawl home for 10 Burpees. Rinse/repeat. Head to playground, 2 rounds of Dips, Step ups, Derkins. Run in between.
Turn over to Uber for Indian Run, pull ups. Parter up for Cindy curls then run to Pull up bars and do exercises there.
The fog and Super Moon made for a memorable gloom.
MARY: none
ANNOUNCEMENTS: Xmas Party
COT: prayers for community, praise for Dojo’s new job.
SS Out
WARMUP: Uber started w Yog round main rd of Tega Cay and back to parking lot for all your favorites including SSH, night club brothers, and hammy and groin stretch stuff.
THE THANG: Indian run to pull up boards 6 does 2 burpees. Round the horn pull ups. 1 PAX does pull up while others do merkens. Can’t stop till pax completes reps. Mosey to hill in back of baseball fields. Up and down more times than I can count w squat and LBC work. Soup took over. Mosey to basketball court for Dora exercises with coupons. Mosey to baseball field w coupons. Round the horn stations w coupon completing squats, flutters, merkens, hammers, curls, man makers, lunges. Mosey to hill in front of Runde for 7’s including squats and big boys b
MARY:
ANNOUNCEMENTS: newsletter
COT: what’s happens stays. Prayers and praises spoken.