Tag: Über

11’s 7’s benches & other fun

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WARMUP: mosey to the bus loop
Exercises in cadence with burpees in between
Windmills
imperial walkers
Hillbilly walkers
Low slow squats
Moroccan nights clubs holding people’s chair
Side straddle hops
Plank
Mountain climbers
Shoulder taps

THE THANG: mosey behind the school for 11’s
Burpees and squats on opposite sides of the lot – always adding up to 11

Mosey to the next lot for 7’s
Diamond merkins and lunges on opposite sides of the lot

Mosey to the tables for 3 rounds of:
15 step ups
15 incline merkins
15 dips

BTTW for 1 minute – just to see things from another point of view

Mosey to COT for 90
Seconds of geometry class (protractors) and we hit 0600

MARY: see above comment
ANNOUNCEMENTS: you betcha’ – on site and in your newsletter – which you should read.
COT: 5th core principle

Thanks for the call Rainmaker :eye:

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DORA Rules at GC

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YHC was honored to be given the Q stick at Golden Corral by Half Shell today. This represented my first trip back in the gloom at 100% since dealing with a post D2D bronchitis and my spirits were excited about the opportunity. While not yet Springlike weather, the Pax were quickly sweaty from the downpainment on the day.

After seeing a post by IJ, I decided to maximize the DORA concept at GC today for encouragement, challenge and candor of a partner workout.

WARMUP:
Mosey to Oil and Lube shop
Windmills x 10
IW x 10
MNC x 10
Monkey Humpers x 10
Mtn Climbers x 10
SSH x 10

Let’s go!
THE THANG:

Partner up and run around HT for Group Dora stopping 5 times for:
5 burpees
10 lunges
15 Box cutters

Mosey to another lot for Lazy Dora
Alternating turns
100 Merkins/ partner plank
200 Squats/partner Al Gore
300 LBCs/ partner 6 inches

Mosey to Walgreens lot for normal Dora
50 Bombjacks
100 CDDs
150 Flutters

Mosey back for Big Boys until end

ANNOUNCEMENTS:

Read your newsletter

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Circle of Pain

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WARMUP: Probably
THE THANG: Stood in a circle and played with two small bells. Periodically ran a lap
MARY: More bell work
ANNOUNCEMENTS: Battle Bot, Bethel, Garbage, Convergence, Jager
COT: Lots of family in out hearts today

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Return of the Mack -Bubba don’t slack so liberty did

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WARMUP:
SSH
Arm circles
Squats
SSH

THE THANG:
15 minute oyo 10 rep intervals
Bicep curl
Tricep extension
Upright row

Lawnmowers
Upright row
Arm extensions

Merkins on bell
LBC w bell
Flutters w bell

MARY:
Absent

ANNOUNCEMENTS:
Alcatraz convergence
Garbage pickup
Hive convergence
Jaeger

COT:
Health
Parents

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hills burpees and Broga

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WARMUP: mosey to fire station. Moroccan, the windmill, low sli squats, merkin, downward dog, honeymooners, side straddle hop
THE THANG: run to hill merkins and squats x10 then run hill while parter does curls rotate then goblins squats, overhead press. Run back to COT. Pit of misery. 1 x burpee 4 x side straddle hop run and lap. Double it rinse and repeat until at 10 burpees and 40 side straddle hop. Predator run on hill. The finished with 10 mins of broga.
MARY: no time
ANNOUNCEMENTS: Jaeger.. read your news letter
COT: prayers for those running D2D

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Words that Hurt but why??‍♂️

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YHC brought up local story of Cam Newton calling teammates losers because were a losing team when he got drafted.
Is he wrong? What really drives people getting upset with those comments.
Come back to COT to see
WARMUP:
Mosey
THE THANG:
Along mosey we did
5 burpees
10 CDDs
15 sumo squats

Stopped for some 7’s on long steep hill
1 merkin 6 sumo squats

Continue mosey with 5,10,15
At tennis courts

10 merkins
10 big boys
10 lunges
10 plank jacks
Bear crawl to each corner of tennis court
2 rounds

Continue mosey back to basketball court at COT

Another round of tennis court routine

Done
MARY:
ANNOUNCEMENTS:
Yeager——sign up
COT:
Being called a Loser is not nice and rude but when in a race or working we have goals and we either attain them or not
Are we all losers??
I think not but we get wrapped up in the identity of loser versus knowing we are Children of God loved valued and chosen
He proved this to us over and over again but we focus on earthly things not Godly things.
Change the focus
Who cares what the horizontal says and know the ONE who calls you by your name

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With Sally there are no breaks

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The goal was to bring back some things we have done in a while.
WARMUP: Not needed
THE THANG:
Mosey to first stop at golf course.
IWx15, WMx10, move over for a break, but there are no breaks. Cherry Picker x15.
Mosey to pickle ball courts.
20 Monkey Humpers
Mosey to wall:
20 dips and 20 Derkins
Mosey to hill by clubhouse:
Lunge walk up the hill, then bear crawl then lunge walk.
Mosey down the hill and partner up.
1 partner run up hill other partner do exercise.
Exercises: Curl, Squat, overhead Press, Lunge.
Mosey back to wall: 20 Dips and 20 Step Ups
Mosey to Pickle Ball Courts: Monkey Humpers
Mosey to golf course: LBC x25, Hello Dolly x25 and Flutters x20 (thanks change order)
Mosey back to Runde:
Green Sally with Merkins
Roxanne with Squats
Thunderstruck with Burpees
2 minutes of Broga
MARY: yes
ANNOUNCEMENTS: yes
COT: welcome back Divac

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Under the wire…damn you end of the month

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WARMUP: It’s Friday and warmer. Those are 2 plus signs. Guys showed up, another plus. I remembered the disclaimer and mission of F3, green light. We took off for a mosey in the parking lot and stopped after maybe 1/4 mile, maybe. SSH, windmills, cherry pickers, low slow squat, merkins, runners stretch. Warmup over.
THE THANG: Ran to the back of the HT where the smelly things live. 10 merkins, 20 squats, 30 crunches. Ran to the other end of the HT, another 10, 20, 30. Ran all the way through the apartment complex and to the bottom of the hill, 10, 20, 30 (I think).

Bottom of the hill we assembled for 7s. Burpees at the bottom, squats at the fire station. Pick up the 6 when done.

Ran back through the apt complex, another 10, 20, 30. Then to the back of the HT where we partnered up. Partners ran in opposite directions and when they meet up, 10 partner merkins, 20 partner squats (basically in cadence). Ran around HT again for the full loop. Rinse and repeat.
MARY: yep, sprinter sit-up, hammers, side plank gravediggers.
ANNOUNCEMENTS: Wine event, Yeager CSAUP
COT: kids, jobs, patience.

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