Tag: Vuvuzela

1st and 10 with KB

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WARMUP: 20 SSH, 20 HBW, 20 MNC, 1 lap around the parking lot.
THE THANG:

Take bells to starting point in the parking lot.

Exercises.
10 yard mark
20 Tricep extensions
10 Kurpees
Run to the 100y cone and back
Longes
20y mark
18 Tricep extensions
9 Kurpees
Longes to the next cone
30y cone
16Tricep extensions
8 Kurpees
Longes to the next cone
40y mark
14 Tricep extensions
7 Kurpees

50y   12-6
60y   10-5
70y    8-4
80y    6-3
90y    4-2
100y   2-1

On the way back
10 yard mark
20 Curls
20 KB swings
Run to 100y mark and back no KB
Longes to the next cone w/KB
20 yard mark
18 Curls
18 KB swings
Run to 100y mark and back
Longes to the next cone
16 Curls
16 KB swings
Run to 100y mark and back
Longes to the next cone
14 curls
14 KB swings
Ran out of time, omaha to COT

MARY:
ANNOUNCEMENTS: 2nd activities, H&C
COT:prayers for patients, for Uhaul’s nephew going through cancer treatment, prayer for Vuvu’s son for quick recovery on his broken leg, prays for Uhaul’s 21st year anniversary.

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“No Misogi Today”

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WARMUP: Short Mosey / Butt Kickers / Toy Soldiers (15) Side Straddle Hop, (10) Windmill, (10) Imperial Walkers, (10) Cherry Pickers, (10) Moroccan Night Clubs
Finished the warmups with a wall sit while the PAX did 2 burpees each. (3 sets)
THE THANG:
Round #1:
1. Burpees: AMRAP (1:00 Min EA) then 1/4 Mile Run
2. Merkins: AMRAP (1:00 Min EA) then 1/4 Mile Run
3. Dips: AMRAP (1:00 Min EA) then 1/4 Mile Run
4. Squats: AMRAP (1:00 Min EA) then 1/4 Mile Run
5. Lunges: AMRAP (1:00 Min EA) then 1/4 Mile Run
6. Flutters: AMRAP (1:00 Min EA) then 1/4 Mile Run

Round #2: *Beat Your Reps from Round #1 shortened run and pushed harder*
1. Burpees: AMRAP (1:00 Min EA) then 1/8 Mile Run
2. Merkins: AMRAP (1:00 Min EA) then 1/8 Mile Run
3. Dips: AMRAP (1:00 Min EA) then 1/8 Mile Run
4. Squats: AMRAP (1:00 Min EA) then 1/8 Mile Run
5. Lunges: AMRAP (1:00 Min EA) then 1/8 Mile Run
6. Flutters: AMRAP (1:00 Min EA) then 1/8 Mile Run

MARY: N/A
ANNOUNCEMENTS: Prayers for Vuvu’s son and thankful for JWOW & Gears Anniversary’s
Message: Push hard but take the time to slow down and enjoy what you have! Great book from Gears!
COT:

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Minnow Pond

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WARMUP: run .8
THE THANG: golf course 9 holes with Merkins
MARY: took turns, flutters, tie touch, American hammers etc
ANNOUNCEMENTS:
COT: Funhouse traveling- vacation, Stang praise for young man staying with them , 🙌

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Duckless but not Luckless

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Well, much like Baxter, the sandwich was pricey with a sexy name, but all I left with was a chunk out of my wallet…

The company was excellent though as I learned more about my man Vuvu and the gravitational power of the M. Show to know.

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10-10-10

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Mosey
Brayden neighborhood warmup lap w/ stretch
NUR uphill with 10-10-10 pain stations
Mosey back to COT
Island 11s – Merkins and LBCs (parking lot)
2 laps around earth fare
Abs at COT
Back to COT

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Snarky Title

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WARMUP:
Old man warmup of windmills and strawberry pickers, or produce pickers, or cherry pickers, or whatever… some SSH, a couple of Merkins… you get the idea

THE THANG:
We tested our fitness this morning.
2 min max push-ups
2 min max butterfly sit-ups
1 lap around the park in sub-5 minutes

Then we moved to the modified Spartan 300
Run 100 yards
5 burpees
Run back 100 yards
That’s one round. We did 5 rounds.

Finally, we farmer carried heavy things in a relay race style. It was a little dumb. Peabody cheated, which I didn’t mind since he was on my team.
The things were: Cindy, a 45lb ruck plate, a 60lb sandbag, and an 80lb sandbag.

MARY:
She wasn’t there.

SEE ALSO MY REPORT IN THE #1stF channel on Slack…

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Helping your brother bear his burden

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WARMUP: SSH, Morrocan Night Club, Down Dog, Up dog, Merkins, Seated Surfers, KB squats

THE THANG: We began with a short mosey to the curb and back. Picked up our bells and lined up on a line in the parking lot. 50 man makers were called. It’s a lot. And it’s reminiscent of many of the burdens we carry. The PAX were challenged to push through and persevere. In turn, any PAX who finished was tasked to go take the bell of his brother and lighten the load. Demonstrating how we share the load with our brothers in need. No one goes alone.

After the glorious man makers, we moseyed to a more lit area for some station work. There were the following stations in a circle:
+Split Leg Squats 10 each leg
+Single Leg Deadlifts 10 each leg
+Calf Raises 20
+John Deere(lat pulls) 10 each arm
+American Hammers 20 IC
++The method of movements were bear crawls and overhead carries.
We completed 2 laps around the circle or so before COT.

COT: Praises for the acceleration of the Fort and the leadership were shared. Thanks for the opportunity to Q and participate in Q school week.

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Bootcamp Q-School

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PAX ran around for some pearls on a string. At each stop, YHC worked to espouse some of my ideas on Qing. At the last stop prior to COT, other PAX took opportunity to count in cadence

Topics I tried to cover:
Counting the number present while calling SSH
Calling exercises in cadence – slower can be better
Keeping the PAX together – planking up
Modifying the Weinke based on numbers
Making mistakes as Q and moving forward
Having 11s in your back pocket
Be willing to leave something and mosey on
The mission of F3 involves building leaders. Do it. Build the leadership in yourself and in the other me that post with you.

Closed COT without a prayer, but took a moment to focus on someone in your life that needs an extra effort or word from you today. Challenged PAX to contact that person after they’d showered this morning.

Required Reading:
Q101: https://docs.google.com/document/d/1zFiVyspf1Xph6GIv-r-z5brONWUzhEYrBvXzbnKfdBc/edit?usp=sharing

Q201: https://docs.google.com/document/d/15qotyZbXt7ahRJIQN93qeThjcAkjrk482sOoDoCZXbc/edit?usp=sharing

Suggested Reading:

Q School

10 of us also stuck around for 5 min to do 50 burpees with Badlands, who now has a new process to help him remember his shovel flag. 🙂

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Jumping to the Bleachera

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WARMUP: Run to parking lot.
Stop 1 10 burpees
Bitt kicks
Stop 2 20 Longes
Bear crawl
Stop 3 10 merkins
Toy solder
Stop 4 30 SSH
High knees
Stop 5 15 Hill Billy Walkers
Crab walk
Stop 6 15 wind mill
Longes
Stop 7 15 Moroccan night club
Broad jumps
Stop 8 20 LBCs
Bear crawl
10 Burpees
THE THANG: Bleachers WO
Run to Bleachers
11s
Bottom of bleaches
Merkins
Top of bleachers
Deeps
Jump squats going up
Bear crawl going down

Run to the the oposite side bleacher, run to the top.
20 deeps
Run to the bottom then back to the top
20 deeps
Run back to COT but before stop by the Snake Pit crew and help them to carry their weights back to COT.
20 AH to close the work out at COT
MARY:
ANNOUNCEMENTS: Bourbon Tasting, RH H&C CSAUP
COT: prayer for teachers and students as they approach the end of the year.
Prayers for Vuvuzela’s friend that just bet Breast cancer.

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Smokin At The Fort

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WARMUP: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, and Cherry Pickers
THE THANG: Start with 10 Burpees, Then ran to each Swing and did (20) Big Boy Sit Ups and (30) Squats. After that we did 13s of Plank Jacks and Carolina Down Docks.
MARY: Cool Down- Flutters, Box Cutters, American Hammers, and Merkins.
ANNOUNCEMENTS: Bourbon Tasting on 5/21/22 and Road Trash Pickup and Detective Mike Doty Memorial Run today.
COT: Prayers for teachers and kids with last few weeks of school and family friend of Cornerstone is sick.

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