Tag: Wagon Wheel

Tik Tok Trending Tris

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WARMUP: A bunch of the basics followed by a series of dynamic moves with low reps to warm up the machine
THE THANG: groupings of exercises starting with total body then legs upper body and core. in each functional area 3 exercises or “flows” were performed followed by a DORA where one partner ran while the other lifted both bells.
MARY:
ANNOUNCEMENTS:
COT:

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Hill runs after squats suck, but not as much as Cancer

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THE THANG: YHC’s nephew (my sister’s son) and sister in law (my M’s brother’s wife) both start cancer treatments this morning. He is 17 and fighting Aplastic Anemia for the second time in his short life (his odds of survival were slightly better than 50/50 the first time…). She is 32 and beginning a fight with Invasive Ductal Carcinoma between stage 2 & 3…

Being honest, Q’ing a workout seemed fairly pointless at 4:45 this morning and I seriously considered just driving out of the parking lot. I live a fairly pampered and fortunate life. Fairly solid marriage with a woman that loves me. Healthy kids that still want to be tucked in at night (14 & 12). A house in a neighborhood where I don’t worry about my family’s safety when I am gone. Bills that I can afford to pay.

While safely tucked in my slightly less swanky bubble here in The Fort my thoughts wander…

My nephew is 17. Cross Country king and faithful Catholic that worries he is not serving God faithfully enough. He fought and beat this disease when he was just 14. He took a trip to New Zealand sponsored by Make A Wish, but he refused to take the trip until he had beaten the disease… He knows exactly what this treatment is and how he will feel. He knows that best case it will be no worse than last time… And now, he lays in bed with a newly installed port in his chest so his doctors can fill his body with poison before bringing him back from the brink of death with a bone marrow transplant donated by a stranger. 50/50

My sister in law is a mere 32 years old and the absolute anchor of her family of 5. 3 boys, all under the age of 6 depend on her. Her husband worships the ground she walks on and doesn’t know what he will do if… She is looking at her newly installed port and wondering what treatment will be like, how will she feel, what will she be able to do and how will she love her boys well? 60-80%…

My overly simplistic message? Love your M and 2.0s and friends well because we may not know that today will be the best day of our lives once we arrive at tomorrow.

EXERCISES: We did Curls, Tricep Extensions, Squats, Hill Run, Lawnmower Pulls L/R, Squats, Hill Run, Shoulder Press L/R, Squats, Hill Run, Flutters, Chest Press, Squats, Hill Run, Repeat. Count for all was 49.

COT: Prayers for baby Rhett that is 7 days old and fighting to keep food and water down, Praises for @SLV and his M as they welcomed new baby yesterday, Prayers for our families.

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I don’t know much but I know Uhaul

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WARMUP:
Windmills, monacan Nite clubs, squats, merkins, sumo squats toy soldiers, lunges
THE THANG:
3 sets of ten: 3 sets of 5 exercises 10 reps each take lap. Most got two full rounds in
MARY:
Did some Mary with Bushwood
ANNOUNCEMENTS:
10 yr anniversary coming up
CSAUP COMING UP
COT:
LOTS PRAYERS DOE health concerns. Praise for Battle Bots anniversary 👏🏻🥓

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Do you burn twice the calories when the humidity makes you sweat twice as much?

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WARMUP: Not sure… I missed it! (Got us so early I thought I had too much time so I put some laundry away and then realized I did really bad travel math! Rolled in about 5:18)

THE THANG:
Run (lap around 4 parking rows)
– 40 KB Swing
– 40 Curl
– 40 Goblet Squat
– 40 OH Press
– 10 Man Maker

Run (lap around 3 parking rows)
– 30 KB Swing
– 30 Curl
– 30 Goblet Squat
– 30 OH Press
– 10 Man Maker

Run (lap around 2 parking rows)
– 20 KB Swing
– 20 Curl
– 20 Goblet Squat
– 20 OH Press
– 10 Man Maker

Run (lap around 1 parking row)
– 10 KB Swing
– 10 Curl
– 10 Goblet Squat
– 10 OH Press
– 10 Man Maker

ANNOUNCEMENTS: It’s Hot Outside… and Kind of Humid

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Get your $hit off my lawn

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WARMUP: Tinsel handled it

THE THANG: unload heavy gear and stack in middle of parking lot. (leave no trace) Split into teams. Pick home base and designated “front yard”. Set timer between 3-4 minutes. Go. Run from home base to junk pile and grab as much gear as you can and haul it over to opposing teams base and dump it on their front yard. Repeat until nothing remains in middle and if trimmer hasn’t sounded go to your own homebase and clear the crap out of your front yard. Different rounds the completion goal varied but the results were the same.

Q point of the week is Q2.02 which is Influence:Igniting a palpable desire for movement.
Www.F3nation.com/q/influence

MARY: haven’t seen her… she must have been why that roll of carpet was so heavy.
ANNOUNCEMENTS:
COT: prayers for mental health, and to be conscious of having the best Impact (Q2.01) on others.

Honor to lead along side studs. Thanks to 3D for the opportunity and bringing the keg and other random gear. And to Tinsel for bringing all the sandbags and slam balls.
Coffee was brewed on site.
Stay frosty my friends,
Olaf

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Snake Pit turned into a Keg party. 7 PAX decided to drink the pain this gloomy morning, whereas Bobber arrived late and was scared so decided to do Bushwood.

Pax carried 2 kegs, a sandbag, and a ruck, along with their respective kettlebells to the top of the hill. Did a short COP and mossy down the hill to the first intersection where storage building was. Came back up and paired up for an easy DORA. 100 KB swings, 200 squats, 300 LBCs w/KB. The partner carried one of the coupons down the hill to the second Bus sign and back.

once completed, carried all coupons and KB to Bus sign. half the group ran to the pull up bars to complete 5 pull-ups. The other half completed as many reps as the chose for curls, OH press, bent over rows, squats. Once the first group is back the second group runs to do pull-ups.

Mossy back to COT!

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Yoga Mat is Gear

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Warm Up: SSH, IW, HW, Good Morning, Squats, Around the World

Thang: Groups of two rotating through stations
Deck Squats – Swings
Side Lunge – Lawnmower Pulls
Knee-tar N’Diaye – Half Kneeling Press (on preset yoga mats)
Flip the Tire
Racked Squat R/L
Racked Lunge R/L
Overhead Press R/L

Closed out with Cleans and Burpee Snatches

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Beaker Mayhem Beatdown

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WARMUP: SSH, Moroccan Night Clubs, Low Slow Squats, Windmills, Cherry Pickers, Carolina Dry Docks, Plank to Downward Dog to Honeymooners
THE THANG:
There were plenty of sandbags to go around.

PAX split up into groups of 3, each group with a sandbag and everyone with a KB.

Routine went as followed:
1 PAX jog/walk with the sandbag to the other end of the parking lot and back while the other 2 PAX perform workout. PAX 2 takes sandbag, goes to the other end and back while other 2 performs workout. This goes on until all 3 have carried the sandbag. Then workout switches.
After 2 workouts everyone planks up until the 6 gets in, then performs 7 manmakers as a group.

Repeat 2 more times

Workouts as followed:

Squats – Merkins – Manmakers
Beakers (A Uhaul with an added overhead press) – Rows – Manmakers
Flutter kicks – Calf Raises – Manmakers

Wrapped up with some Chest press – Freddie Mercury Jack Webs

Lots of mumble chatter about fupas and legs not working.

Great job guys! Thanks for the Q!

Beaker out!

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Snake Pit – 3.23

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8 PAX split off with Bushwood. I’m 100% certain Tesh’s backblast will be more interesting to read than mine. (I’ll tag him on Twitter and Slack to confirm this fact.) That left 8 PAX with kettlebells for the Snake Pit

The Thang:

Warmup alla cart of the top of my head based on what I felt my body needed. YHC was on Q; so, YHC went with what YHC knew.
Windmill
SSH
Merkins (slow count)
Halo
Around the World (AKA: Kettlebell Sling Shot)
1 Burpee

Flow 1:
5 reps each
Swing
Goblet Squat
Halo
Side Lunge
Deck Squat (click the link…these suck)
then 4 reps
3 reps
2 reps
1 reps as a full flow

Small Lap and some yoga

Flow 2: 5 reps, then 4, 3, 2, 1
Over Head Press
Suitcase Row
Clean and Squat

Small lap and no yoga

Flow 3: 5 reps, 4, 3, 2, 1
Single Leg Deadlift
Swing
High Pull
Snatch

A little bit of yoga (Birdcage does not enjoy pigeon lunge

Workout felt deceptively challenging

Dark Helmet-esque Report:
@WagonWheel has the tough work of being @Slash’s pastor
@Slash believes Encanto is a “foreign” film
@3D_Alex Geyling thinks it’s hilarious when somebody’s “dad” is escorted out of a theater for spoiling the movie and possibly being a “hobo”
@B.O.B. Is appropriately fearful of celebratory gunfire.
This is better than: @Sugarbug and YHC. We are unnecessarily fearful of unsuspecting coming across quicksand in our daily lives. Thanks Atreyu
@birdcage_f3 believes crossbreeding with an octopus is possible
@Drop Thrill doesn’t understand They/Them, but crushed today’s workout

NMM:

I struggle with being a musician in a time of WAR (Ukraine/Russia at the moment). I was a sophomore music major during 9/11/2001 and viscerally remember feeling useless. Leonard Bernstein said: “We musicians, like everyone else, are numb with sorrow… Our music will never again be quite the same. This will be our reply to violence: to make music more intensely, more beautifully, more devotedly than ever before.” (he was speaking on JFK’s assassination.)

When I read an account from the last journalists in Mauripol, I again felt useless. My students and I spend so much practice and work exerting for something so ephemeral with no lasting product past last night’s performance. There’s a question of the validity of our efforts when so many suffer needlessly.

But this journalist’s account is a story. And many of the most lasting stories in our culture are turned to art (drama–> tv, stage, film). And much of what sticks in our minds and works in our hearts is through stories turned to lyrics and set to music. So, my individual labors may not single-handedly yield a song that awakens a generation, but my students may sing, write, teach, perform in a concert that does. Or at the very least, I’ll make d@mn sure that we work to make music more beautifully and devotedly than every before. And I’ll trust that the world will be a more beautiful place.

Men: stick with what gifts you’ve been given and the talents you worked to develop

—
Band Camp dismissed

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Push It Real Good

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Arrived early to walk the parking lot, still trying to figure out the plan for the morning. One thing was certain, we needed to start fast, because it was cold!

9 PAX showed at the Snake Pit (and another 5 at Bushwood) on a cold and crisp morning. With the traditional tunes blaring, and the chatter already strong, YHC stepped into he ring and gave the disclaimer. Being my first kettlebell Q, a strong disclaimer was given. We ran off the boot campers and got started.

Warm Up
20 SSH IC
10 LSS IC – hold
10 MNC’s IC while in Low Squat Position
10 Windmills

Buy In
11’s (or 22’s – depending on your interpretation) with KB Merkins and Snatch’s. All reps were completed.

This warmed the PAX up real quick. Or perhaps it was the playlist that took some PAX back to their middle school dance days. Evidently, 12-13 year old’s did not realize what Salt-N-Peppa were talking about.

The Thang
Farmer’s carry over to the adjacent parking lot, where 4 stations were set up. Each station had 3 exercises with a goal of 20 reps per exercise. Between each station, PAX were to run quick lap around the parking lot.

Station 1
Curls – 10/each side
Goblet Squats
American Hammers

Station 2
Single Arm Thrusters – 10/each side
Tricep Extensions – 20 or 10/each side
Standing Oblique Crunch – 10/ each side

Station 3
Kettle Bell Swings
Single Leg Deadlift -10/each side
Halos – 10/each direction

Station 4
Lawnmower Pulls – 10/each side
Front Raises
V-ups

Most made it through 6 stations. Then we farmer carried back to CoT. We had time for one set of LBCs, and the boot campers arrived back, though one was sitting in his truck? It was cold out.

Announcements. Prayers for recent loss within PAX family and workplace. Praise for Bitcoin’s new addition.

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