WARMUP: The Regular
THE THANG: running along Marquesas Ave with pain station at each road with some swimming in lake Wylie
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Windmills, Moroccan Night Clubs, 5 burpees
THE THANG: Deck of Cards
Hearts=Merkins
Diamonds= Diamond Merkins
Spades=Squats
Clubs=Big Boys
Jokers=25 burpees
After each PAX pulled a card, we ran 2 laps around the parking lot to get some cardio in, too. I included a 3rd Joker in the deck just to make it more fun 😉
MARY: Round Robin Style
ANNOUNCEMENTS: Trash Pickup, T&H, Read the Newsletter
COT: Lots of prayers for health, transitions, new schools, and marriages.
WARMUP: SSH, Windmills, Moroccan Night Clubs, 5 burpees
THE THANG: Deck of Cards
Hearts=Merkins
Diamonds= Diamond Merkins
Spades=Squats
Clubs=Big Boys
Jokers=25 burpees
After each PAX pulled a card, we ran 2 laps around the parking lot to get some cardio in, too. I included a 3rd Joker in the deck just to make it more fun 😉
MARY: Round Robin Style
ANNOUNCEMENTS: Trash Pickup, T&H, Read the Newsletter
COT: Lots of prayers for health, transitions, new schools, and marriages.
Decent weather brought out 6 Pax for an 0630 start. 2 more came in at 0632 after picking deer carcus out of Senator Tressel’s grill…but that’s another story.
WARMUP: Mosey around the park towards our destination, with some stops and work along the way. Destination was the vert ramp on the backside of the ball park. Two steep inclines opposite of each other was where we would spend the next 55ish minutes.
THE THANG: Partner up. Start at bottom of hills and each partner runs opposite way to top and back where you meet for exercises. Rules of engagement were you must run and rep together. Meaning if you run back to the bottom and your partner isn’t there yet you keep running to bring him in. When one partner had all the reps they could take (or you were done with the exercise) then you take off running. No rest/cheerleading here. Exercises were as follows:
– 50 Burpees
– 100 Donkey Kicks
– 150 Squats
– 200 LBC
– 250 Shoulder Press
Pax got done quicker than expected so we got some extra credit in the form of NURing up each hill twice and going through the exercises again, albeit smaller rep count. Same rules applied – we nur and we do the reps together.
MARY: BROGA
ANNOUNCEMENTS: Important stuff
COT: Priceless
NMM: Was great to be out leading this morning after a week or so of laziness and not posting. Pax were encouraged to lean into the 2ndF of this great thing called F3. Rather that be shieldlock, whetstone, coffeteria, taco Tuesday or any other form formal or informal. As men we tend to be loaners or surface level with other men. You are missing a HUGE benefit of F3 if you’re not accelerating 2ndF.
Was truly an honor. Divac out.
WARMUP: YHC was 2 min late prepping for the workout. Bandcamp lead us in SSH and Swings, Imperial Walkers.
I continued with:
– Windmills
– Cherry Pickers
– Peter Parker’s
– Dying Cochroaches
THE THANG:
Tabata workout: 1 minute per exercise, 20 sec rest
Run a lap after completing a group
Group 1.
– Swings
– Curls
– Flutters
– Deadlift
– OH Press
Group 2
– Snatches
– Goblet Squats
– Tris
– American Hammers
– Renegade Rows
Group 3
– Halos
– BO Rows
– Calf Raises
– Side Lunges
– Chest Press on six
We went through groups 1-3 once, back to Group 1, did 2 from Group 2, then ran it in to COT.
COT:
Guys shared many prayers on their minds and we ask that these be repeated and lifted up.
WARMUP: Mosey almost a Mile
THE THANG: Partner Ab work and run-see board attached for work out exercises
MARY: out of time
ANNOUNCEMENTS: 3 events this summer – see newsletter
COT:
WARMUP: SSH
THE THANG: RUN TO SUWARROW CT AND DO MERKINS. AMRAP full of dumb things for remainder of workout.
MARY:
ANNOUNCEMENTS:
COT:
A FIELD TRIP TO THE TEGA CAY ZOO:
We saw a real black bear, 7 dear, a dead possum and an inch warm
WARMUP: mosey the warm up exercises
THE THANG: hill Dora, then back to runde park for a four corners of pain.
A variety of weights were in each corner.
Corners were chest press,
Lat pull over, curls, triceps
25reps of each
Mode of transportation for each round were :bear: BEAR crawl, lunge walk, high knees
MARY: one round of flutters.
UBER IS STARTING A NEW-BUSINESS OF SIR NAME ANCESTRY RESEARCH
SSH, WMs, Ethnic Night Clubs, produce pickers, ground work, 50 KB swing buy in. 3burpee partner chase. Hypotenuse 10 step waiter carry 4 squat traverse. Balls to flat surface. Ppl chair kb traverse. Rotating board work.
13 PAX + Falcon = 14. The same number of PAX that showed up in the gloom on 4/29/2024 when Falcon collapsed after his first workout. We are here to honor this man
WARMUP:
9 motivators – a crowd favorite
Low slow squats with coupon
Low slow merkins
THE THANG:
“Falcon Heavy”
14 SSH in cadence buy-in
———————————-
4 rounds of 26 each with coupons. Only progress to the next movement once everyone except Cohiba is done
Flutters with press (the hard way)
American Hammers (the hard way)
Lunges (the easy way)
Curls
Overhead press
No rest Thrusters – if the coupon drops below your chest, 5 manmaker penalty for everyone. This was abused
Shuffle a lap with the coupon
———————————-
14 SSH in cadence (called correctly)
We made 3 full rounds. Some would say we could have finished if we didn’t mess around with motivators during warmup. Scientists are now referring to these claims as “wrong”.
MARY:
ANNOUNCEMENTS: loads of stuff this summer
COT: Lifting up Falcon’s family