Tag: Vuvuzela

Does this seem familiar?

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WARMUP: 0 SSH
THE THANG:

Parking lot to Munn make left
Down to Harris St. make left
Up hill to Ardrey make left
Down to White make left
Back to Founders
Gazelles add a loop at WEP or loop around old Kingsley to add

MARY:
ANNOUNCEMENTS: something on 5/18 with EYE-talians
COT: yup!

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Duda Right Thing

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WARMUP: SSH, Windmills, MNC
THE THANG:
Buy-in 100 KB Swings
Murder Bunnies across the length of the HS parking lot

50 squats with KB
Walked the length of the parking lot while doing overhead presses – rinse and repeat with 50 squats

30 Curls with KB
Shoulder rack the KB and jog to the end of the parking lot – rinse and repeat with 30 curls

30 High Pulls with KB
Passthrough lunge the length of the parking lot – rinse and repeat with 30 High Pulls

Ran out of time to cash out

Tesh found a bracelet with the #Duda Right Thing printed on it

We went over the 5 core principles of F3

MARY: 8 KB merkins in cadence with each arm
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Running

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WARMUP: no
THE THANG: running
MARY: water
ANNOUNCEMENTS: yes
COT: yes

we counted everyone who launched or participated in COT. Some ran, some are in middle management and had a meeting. I was told B.O.B. was in attendance.

Dave Mustaine is overrated
Alex Skolnick is underrated

Looks like we made it,
Barry Manilow

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I love front squats

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Dora with farmers carry, running and bear complexes (hang clean, front squat, press, back squat = 1 rep) around 60-70 reps completed with 800 meters for farmer carry. Bag toss overs with man makers. Finished by a row, press and front squat on repeat for five minutes.

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The Hammer route w/traffic pain.

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WARMUP: run around the parking lot stopping at 5 stations to do exercises and show the PAX the exercises and stations to follow for the rest of the work out.
THE THANG: Five stations, 10 repeats per stations, with 5 different exercises. Between station 1 and 2 add a stop and make a burpee everything you get to a car running against the traffic, run faster to avoid or reduce the amount of burpees.
Station 1: Merkins
Station 2: Squats
Station 3: Mt Climbers
Station 4: Shoulder Taps
Station 5: Mike Tysons

MARY: a lot of complains about the amount of burpees, all the PAX pushed them selves to the limit.
ANNOUNCEMENTS:
COT:

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We have options

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WARMUP: none
THE THANG: 3,4,5 mile run options and 2.75 mile ruck
MARY:
ANNOUNCEMENTS: acceleration project, blood drive
COT: families, Jed’s surgery, marriages

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QvQ Round 2

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WARMUP: River rat led this
THE THANG:

sparky was first. Bunch of stuff with our feet on the wall

BC second: partner up. 6 lit cones. Additive merkins at each cone. Bear crawl the first 3. Lunge walk the last 3. Partner runs a lap

Sparky third: had a series of 19 light poles spread out about a half mile wide. Hit pole 1, then 19, then 2, 18, 3, etc. Each pole had an exercise…. Most men got 1 merkin. 19 squats, then 2 squats.

Band Camp again: run to steepest part of the hill. Brief message about embarrassing moments, but we still have time left. Time left to reverse bear crawl the hill. At the top, partner back up. 12 sandbags at the far side. 1 partner run and throws a bag over their head 5 times. Other partner does 5 burpees, 10 merkins, 15 squat jumps

COT: was had. Band Camp won votes for difficulty and creativity. Sparky won in use of AO

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Running with Cake

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WARMUP:
SSHs
Imperial Walkers
Sumo Squats
Hillbilly Walkers
THE THANG:
1/2 mile lap with 4 pain stations

5 burpees and 10 merkins at each
Plus 15 sumos, 15 LBCs, 15 Bombjacks, 15 Dips

King got 6 rounds in

MARY: finished at 0600

ANNOUNCEMENTS:
Convergence/Invergence Saturday
A$$ Kicking April is coming

COT:
Each of us were made with a purpose and even the tough stuff we are dealing with makes us stronger physically and mentally and spiritually

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