Big crowd this morning at Block Party. 24 men started their day off right, some ran, some rucked, and some stuck around and the rest followed the old geezer.
First stop, the bank on the corner, actually it is a pharmacy now. Circled up for exercises in cadence (SSHs, MNCs, IWs, WMs). Next, we selected a partner. Bear crawl to the middle of the parking lot, 10 partner merkins, bear crawl back to the curb, rinse and repeat 3 times.
Next, we ran down to the town hall offices, 3 rounds of Mike Tysons (set of 10). Back on the road, up to the top of the hill on Williamson St. 3 rounds of Partner pushes between the light poles. I was corrected, one of the poles was actually a flag pole (old man eyes). Next, hold plank, down to elbow, six inches. Back down the hill, return to the top of the parking lot. Brisk mosey to the parking lot across from COT with the brick wall. Dora 1-2-3, 200 Carolina Dry Docks, 300 Squats, 400 LBCs. Partner 1 performed the exercises while Partner 2 ran to the wall and did 3 muscle-ups.
Back to COT
Tag: Uhaul
Hip Hop Hooray
- QIC: Boogie Down
- When: 2023-01-28
- Pax: Barry Manilow, Boogie Down, Bowser, Ironclad, oldbay, Peabody, Senator Tressel, Tater, Uhaul
- Posted In: the yard
We had 9 HIMs post at The Yard for an old school Hip Hop Hooray, playing cards beatdown with a Boogie Down Productions Old School straight up Hip Hop soundtrac :
WARMUP: Abe Vigoda, Breakdancing Merkins, Cherry Pickers, Drill Instructor, Flying Squirrels, Imperial Squat Walkers
The Thang:
Mosey to Light Pole #1- Pick a Card/workout 3x
Mosey To
Light Pole #2 Pick a Card/workout 3x
Mosey to
Light Pole #3 Pick a Card/workout x3
Picking a Royal card- 20 reps
Picking a card #-10 reps
Picking an Ace-100 reps
Backward Lunge, Backward Run (NUR), Burpees, Bulgarian Split Squats, Calf Raises, Merkins, Mountain Climbers, Oblique Crunch, Plank Jacks, Rosalita, Smurf Jacks, WW II Situps
COT
Old School Hip Hop FNGS:
Afrika Bambaataa-Planet Rock
2 Pac-Changes
Biz Markie-Just a Friend
Coolio-Gangsta’s Paradise
Fat Boys-Fat Boys
House of Pain-Jump
Ice Cube-It was a Good Day
KRS -One-Step into A World
LL Cool J-Mama Says Knock You Out
MC Search-Here it Comes
Naughty By Nature-Hip Hop Hooray
Rob Base-It Takes Two
Tone Loc-By popular request by Tater!!#backblasts #ao-the-yard @Senator Tressel @UHaul @tater @Peabody @Barry Manilow @oldbay (edited)
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HIP HOP HOORAY!!
- QIC: Boogie Down
- When: 01/28/2023
- Pax: @BarryManilow, Boogie Down, Bowzer, Ironclad, oldbay, Peabody, Senator Tressel, Tater, Uhaul
- Posted In: 1st f, the yard
Hip Hop Hooray (Name O’rama Video)
We had 9 HIMs post @theyard for an old school Hip Hop Hooray, playing cards beatdown with a Boogie Down Productions Old School straight up Hip Hop soundtrac :
WARMUP: Abe Vigoda, Breakdancing Merkins, Cherry Pickers, Drill Instructor, Flying Squirrels, Imperial Squat Walkers
The Thang:
Mosey to Light Pole #1- Pick a Card/workout 3x
Mosey To
Light Pole #2 Pick a Card/workout 3x
Mosey to
Light Pole #3 Pick a Card/workout x3
Picking a Royal card- 20 reps
Picking a card #-10 reps
Picking an Ace-100 reps
Backward Lunge, Backward Run (NUR), Burpees, Bulgarian Split Squats, Calf Raises, Merkins, Mountain Climbers, Oblique Crunch, Plank Jacks, Rosalita, Smurf Jacks, WW II Situps
COT
Old School Hip Hop FNGS:
Afrika Bambaataa-Planet Rock
2 Pac-Changes
Biz Markie-Just a Friend
Coolio-Gangsta’s Paradise
Fat Boys-Fat Boys
House of Pain-Jump
Ice Cube-It was a Good Day
KRS -One-Step into A World
LL Cool J-Mama Says Knock You Out
MC Search-Here it Comes
Naughty By Nature-Hip Hop Hooray
Rob Base-It Takes Two
Tone Loc-By popular request by Tater!!
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Mix it up…
After the standard detailed disclaimer by YHC, short mosey to warm-o-rama
WARMUP:
All below excercises in cadence,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
THE THANG:
After Warm-o-Rama, run to the benches for,
50 Step ups OYO
Run back to the running track area for,
Toy Soldier/ Run back to start
Lunge Walk/ Run back to start
Karaoke Walk/ Run back to start
Side Run/ Run back to start
Then for some partner Dora work with two teams.
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers
MARY:
No time for dedicated Marys at the end.
ANNOUNCEMENTS:
Coffeteria and D2DB10k Packet pickup
COT:
Prayers for family and friends
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It’s Still a Keeper
- QIC: 3D
- When: 2023-01-27
- Pax: 38 Special, 3D, Airborne, Bubba Gump, Cohiba, Crank, Cubbie, Happy Hour, Jiffy, Peabody, SugarBug, Tesh, Uhaul
- Posted In: The Hive
WARMUP:
THE THANG:
5 Rounds. Each Round has it’s mode of transportation. There are 5 exercises that were repeated each round. Do the 1st exercise, then do the transportation, do 2nd exercise, etc. When done with all 5 exercises. Repeat with the 2nd transportation. Added some * options to modify harder if needed.
Transportation
Sprint – 2 aisles
Side shuffle – 2 aisles *add bell
Lunges – 1 aisle *pass thru with bell
Bear Crawls – 1 aisle *Crawl Bear back
NUR – 2 aisles
Exercises
Curls – 10 ea arm or 20 both
Squats – 10 *20
Overhead Press – 10 ea arm
Tricep Ext – 10 *20
Swings – 10 *20
MARY:
ANNOUNCEMENTS:
COT:
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Aggressive Start
- QIC: Cousin Eddie
- When: 2023-01-23
- Pax: Band Camp, Battle Bot, Cohiba, Cousin Eddie, crab_cakes, Uhaul
- Posted In: The Armory
WARMUP: 10 each- SSH, cherry pickers, Moroccan night clubs, 2 laps around the parking lot
THE THANG:
PART 1:
4 corners
– 20 Man-makers- High knees
– 20 curls – lunges
-20 Big boys – Butt kickers
– 20 Squats – Mosey
PART 2:
Jack Webbs-
Push ups & overhead press
The intent was to get up to 40 but…. I heard kettlebells hit the asphalt so we stopped at 28 and did another 4 corners with the Pax choosing the exercise at each corner.
PART 3:
Dora’s-
100- over head press
200- squats
300- curls (didn’t finish)
MARY: 1 round
ANNOUNCEMENTS: yes
COT: Had to be there
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The Hive is Alive at Five
- QIC: fishstix
- When: 2023-01-20
- Pax: Airborne, Bonsai, Bubba Gump, Cohiba, Crank, fishstix, Happy Hour, Hardwood, Kermit, Ltrain, Sparky, SugarBug, Tesh, training_wheels, Über (Rhett Trease), Uhaul
- Posted In: The Hive
Warm-ups : SSHs, Imperial Walkers, Wind Mills, Plank Stretches
Mosey to the big parking lot for some partner exercises. Partner 1 carried both bells while Partner 2 performed 5 perfect merkins. Flapjack and continued until we arrived at the second light post. Next, we dropped the bells for partner pushes between the light posts. We continued this pattern until we arrived at the front of the school.
Next, we grabbed some wall with the bell for a wall sit press and extension. Two rounds and then proceeded back to the stadium carrying the bell over our head. At each light pole, we stopped for an exercises. First light pole, man-makers, set of 5. Since half the group elected to modify, we did 5 more. KB Swings, Flutters, and LBCs were completed by the time we arrived at the stadium.
Back to partner exercises, Partner 1 carried bells up the hill while partner 2 ran to the top. Flapjack and continue until mumble chatter subsided.
Return to the flag for a few minutes of bells around the circle. Lots of laughter due to either having to handle Tesh’s 100# bell or the colorful deceivingly light bells.
Great job men!
Prayers for family members and friends suffering from cancer.
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Only 6 years?
- QIC: Boeheim
- When: 2023-01-09
- Pax: Alamo, Anchorman, Assassin, Backdraft, Bass-o-matic, Boeheim, Cobra Kai, Corruption, crab_cakes, Cyclops, Esso, F3DaVinci, fishstix, Funhouse, JWOW, Nuke, Pusher, Rock Thrill, Shady, Sugar Daddy, Tesh, Twister, Uhaul, Vuvuzela
- Posted In: Flight Plan
WARMUP: Standing around talking. Very little stretching.
THE THANG: Brayden Hills
MARY: Last site Q morning for Boehiem. After 6ish years, he handed the shovel to Assassin. Thanks for your steadfast leadership Boehiem!!
ANNOUNCEMENTS: Newsletter
COT: Prayers for healing for health and addictions.
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NFL PIGSKIN PICK’EM
- QIC: Sprocket
- When: 2023-01-09
- Pax: B.O.B., Backdraft, Badlands, Barry Manilow, Cohiba, crab_cakes, Cyclops, Dojo, Double D, Fogerty, Poppins, Pusher, Sprocket, Uhaul
- Posted In: pigskin pickem
THE THANG:
NFL Pickskin Pick’em Fund Raiser
14 Pax picked the potential winner of every NFL game this season
Each correct pick was awarded 10 pts
Each E.H. that posted throughout the season was awarded 20 bonus points
Each time a Pax volunteered at an F3 community service outing (Bethel Men’s Shelter, Blood Donations, FMCC, Adopt-a-Highway) was awarded 30 bonus points.
Most correct picks with 173 out of 269 games – Fogerty and Pusher
Most E.H.’s with 1 each – Uhaul and Cohiba
Most Community Service posts with 5 times – Fogerty, Sprocket, Badlands
Overall Standings
1st place Fogerty 1880 pts and $185
2nd place Sprocket with 1850 pts and $46
3rd Badlands 1840 pts
4th Pusher 1730 pts
5th Poppins 1710 pts
6th Double D 1700 pts
7th Uhaul 1690 pts
8th Cohiba 1670 pts
8th Dojo 1670 pts
10th Backdraft 1640 pts
11th Barry Manilow 1610 pts
11th B.O.B. 1610 pts
13th Crab Cakes 1390 pts
14th Cyclops with the tagline “4 yards and a cloud of dust” – 1340 pts
1st and 2nd place get to create a workout beatdown based on standings.
$273 dollars donated to the Fort Mill F3 Scholarship fund.
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Working Hard at the Yard
- QIC: Ruby Slippers
- When: 2023-01-07
- Pax: 3D, Bitcoin, Bowser, Drop Thrill, HarryCarry, Ironclad, Peabody, Ruby Slippers, SoySauce, Tesh, Uhaul
- Posted In: the yard
WARMUP: Disclaimer was disclaimed and we started to mosey. Goal of warm up was to cover 1 mile with various exercises along the way. Exercises while moseying – karaokes, high knees, and butt kickers. First stop during warm up was by the front of the school. Low slow squats x10 in cadence and mountain climbers x12 in cadence. Then we partnered up, cumulative rep count of 100 with each partner doing alternating sets of 10 reps. While partner A was performing 10 step ups partner B was holding a wall sit. Keep switching until you hit 100 reps total. Moseyed to the next area for similar routine to warm up upper body. Partnered up, 100 cumulative reps, this time while partner A is performing 10 merkins partner B held 6 inches. Moseyed to a 3rd area for a similar routine for core. Partnered up, 100 cumulative reps, partner A performed 10 sit-ups while partner B performed flutters. Goal was met as we covered 1 mile.
THE THANG: Moseyed to the track layout in the bus parking lot. Created 2 routines to be completed in alternating fashion.
Mini MP, running with push ups around the track.
10 – Diamond Merkins, run 2 laps
15 – Derkins (feet on curb), run 2 laps
20 – Merkins, run 2 laps
25 – WideArm Merkins, run 2 laps
Routine on the inside of track layout:
Bear Crawl from the inside of the track layout to the middle of the oval (to the basketball hoops). Complete the listed exercise and the bear crawl back to the track layout. Exercises were:
10 – Split Lunge Jumps
15 – Jump Squats
20 – Squats
25 – SSH in cadence
Alternated by completing the first phase of the mini MP routine and then move right into the 1st phase of the bear crawl routine. Keep alternating until all 4 phases are complete. Ended right at 45 min, maybe went a few seconds over.
MARY: N/A
ANNOUNCEMENTS: Blood drive, Bethel Men’s Shelter, Mental Health Awareness WOD, read your news letter.
COT: Love is a choice. What kind of choices are you making?
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