Tag: Uga

Buckets returned to DP

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Great to meet <@U06UAQUR0MC> and <@U07JQCKBEPK> this morning and we traced through Kingsley to find strategically placed buckets of pain.

At each bucket a pax picked a ticket of pain to execute. Then it was a mosey to the next bucket. :bucket: All enjoyed immensely.

As light came up we thought of those in Florida who will be homeless and those in WNC who are struggling. Prayers for our kids and the anticipation of two of us soon becoming grandfathers. We had a praise report of personal goals being met along with some encouragement of how the pax of F3 can help a man provide accountability and be held accountable.

:gun:

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Light pole Ladder

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WARMUP:
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 20 imperial walkers
– 20 hillbilly walkers
Mosey down road
– stop at curb and do 15 merkins hands on curb in cadence
– Mosey to wall
– Stop at next curb 15 calf raises in cadence
– Wall sit 20 count

THE THANG:
Mosey to the top of the hill with light poles
Ladder workout
– run forward to first light pole and do one burpee, then run back to start and complete exercise
– Run forward to second light and do 2 burpees, then run back to start and complete exercise
– Repeat for 10 light poles
Exercises per pole:
– 10 archer merkins
– 20 bomb jacks
– 30 wide arm merkins
– 40 squats
– 50 chair crunches
– 40 diamond merkins
– 30 leg raises
– 20 Carolina dry docks
– 10 American hammers – cadence count

MARY:
ANNOUNCEMENTS:
COT:

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“Rain or Shine: Conquer the Workout Grind!”

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Pulled up and it was raining, but that didn’t deter the PAX from posting!

Warm-up:
– Chain Breakers
– Imperial Walkers
– Windmills

Mosey: Under the breezeway to keep the PAX nice and dry.

The Thing:

1st Round:
1. 10 Dips
2. 10 Irkens (Incline Merkins)
3. 10 Derkins (Decline Merkins)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey to the farthest cone to the right:
– 10 Mike Tysons
– 20 Big Boys
– 10 Squats on your tiptoes
– On the way back: 5 Kraken Burpees at the middle cone.

2nd Round:
1. Bulgarian Squats (10 each leg)
2. 3 Body Builders (Burpee with a plank jack)
3. 10 Fox Holes (WW2 sit-ups, straight leg roll over, and do a Merkin)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey straight to the middle cone:
– Bear crawl to the cone on the track and back.
– 15 Narrow Squats (feet together)
– 20 Dying Cockroaches
– On the way back: 5 Kraken Burpees at the middle cone.

3rd Round:
1. 10 Dips at the bench
2. 10 Irkens (Incline Merkins)
3. 10 Derkins (Decline Merkins)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey to the cone to the left:
– Run to the dock: 5 Muscle Ups (knee destroyer)
– 15 Carolina Dry Docks
– 10 Lt. Dan’s
– On the way back: 5 Kraken Burpees at the middle cone.

Made these pax get out and get on there six in the parking lot to get wet we did LBC’s and Superman to pull the ripcord. So much for staying dry.

4th Round:
1. Bulgarian Squats (10 each leg)
2. 3 Body Builders (Burpee with a plank jack)
3. 10 Fox Holes (WW2 sit-ups, straight leg roll over, and do a Merkin)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey to the farthest cone to the right:
– 10 Mike Tysons
– 20 Big Boys
– 10 Squats on your tiptoes

Time was up, so we ran back to COT.

Announcements, Prayers, and Praises:

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Say it your birthday ?

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WARMUP: Did hand full of exercises and then moseyed
Hit the benches and did some dips, step ups, other stuff
Did some shuffling, karaoke and jogging
THE THANG:
Down on football field
10 exercises
Crawl bear 10 yards do 10 reps of exercise
Rinse and Repeat every 10 yard to 40yd line
Move to next exercise and do the same
It was awful and crowd pleasing
MARY: wrap up fin 3 exercises in COT
ANNOUNCEMENTS: Read Newsletter and say Happy Birthday Barkley
COT: thank you for the opportunity to provide some suck in your life
Good Afternoon Sir!

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Raising the Sun at Dawn Patrol

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WARMUP: Not much. Mosey over to the corner of Broadcloth St and Kingsley Springs Blvd (behind Napa), then 15-20 of SSH, WM, strawberry pickers, and a few other things.

THE THANG: Simple and semi-moderate. Starting on the corner behind Napa, do a board of exercises, a mini board of pain, then run down to the corner of LPL Way, about 100 yards or so, and back. Rinse and repeat. Exercises were (all in single count):
1. 50 SSH
2. 50 Imperial walkers
3. 50 Lunge
4. 50 mountain climber
5. 50 Freddie Mercury
6. 25 Glute bridge
7. 50 Flutter
8. 25 Merkin
9. 1 minute plank hold
10. RUN!!! Repeat.
Everyone got in at least 3 rounds, and were starting on a 4th.
Went back to COT for 5 minutes of stretching.

ANNOUNCEMENTS: Alot going on. Read your newsletter and get involved! Invigorate that male community leadership within you.
COT: Alot to be thankful for. Alot of prayers needed.

Thanks for the opportunity to lead. SYITG. Blessings.
-NASA

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AKA 2024 at the Colosseum

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WARMUP: mosey, dynamic warm-up including high knees, butt kicks, lunges, side lunges, etc
dynamic planks and upwarddownward dogs
THE THANG: groups of 4 and 5
station 1: bulgarian L 30″, bulgarian R 30″, 30″ rest
station 2: RDL L (with weight) 30″, RDL R (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
station 1: side shuffle through pillars about 50 yards total
station 2: farmer’s carry weights (until shufflers done shuffling)
station 3: burpee broad jump (until shufflers done shuffling)
2 rounds
station 1: step-up L (with weight) 30″, step-up R (with weight) 30″, 30″ rest
station 2: front squats (with weight) 30″, double leg RDLs (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
MARY: yes – Q’d by ~5 pax
ANNOUNCEMENTS: RH 10 year coming up
COT: Prayers for those affected by storm in RH.

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