Tag: Xerox

Ring around the cockpit

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WARMUP: Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Moroccan Night Clubs
THE THANG: Stage 1: 10-Burpees, 10-Squat Jumps, 10 Big Boys_Run 25 yards_Repeat Above._Mozy to Stage 2
Stage 2: Bear Crawl 20 yards, walking lunge 20 yards, 10 LBC’s….repeat above_Mozy to Stage 3
Stage 3: Reverse Bear Crawl 20 yards, Reverse Walking Lunges 20 yards, Plank Hold for 30 seconds_Mozy to stage 4
Stage 4: Partner Up_ 3 rounds_ While partner runs other partner does mountain climbers, Round 2 Squats. Round 3: Ab exercise of individual choosing…Mozy to Stage 5
Stage 5: 50 Dips, 50 Step Ups, 25 Heels to Heaven_Mozy back to COT
MARY:
ANNOUNCEMENTS: BRR next weekend…read the newsletter…end of month gathering
COT: prayer requests and prayer to close out

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Cinder Block Party

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WARMUP: Side Straddle Hops, Imperial Walkers, Hill Billy Walker, Cherry Picker, Morrocan Night Clubs, 6 count merican
THE THANG: Cinder Block Rounds
Round 1: 5 reps each with cinder block. Durican, Row, Squat, Block Swing, Clean and Press_Run to light pole
Round 2: 10 Reps each. Durican, Row, Squat, Block Swing, Clean and Press_Run to light pole
Round 3: 15 reps each. Same as above
Round 4: 20 reps each. Same as above

2 rounds of 50 yard walking lunch and bear crawl

Shoulder Exercises: Keep arms elevated at all times. 15 reps of 3 count morrocan night clubs, arm circles forward, arm circles backwards, seal claps and over head claps

Finisher of Hip Exercises: 10-3 count reps on each leg- leg forward 45 degrees, leg backwards 45 degrees, full swing front and back, small leg circles forward, small leg circles backwards

MARY:
ANNOUNCEMENTS: Pints and Padres_Bethal men’s shelter
COT:

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100-Yard Double Quarter Pounder

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WARMUP: SSH, Windmills and others
THE THANG:

  • First Quarter (25 Yards): Run to the 25-yard line, complete 25 merkins Nur to the goal line.
  • Second Quarter (50 Yards): Run to the 50-yard line, complete 50 squats, and Nur to the goal line.
  • Third Quarter (75 Yards): Rub to the opposite 25 yard line, complete 75 mountain climbers (R+L =1) and Nur to the goal line.
  • Fourth Quarter (100 Yards): Run to the opposite Goal line, complete 100 SSHs and Nur to the goal line.
  • Repeat: Rinse and repeat the entire sequence for a "Double Quarter Pounder".

4 Corner Finisher

  • Round 1:

Corner 1- 10 Merkins
Corner 2 – 10 Copperhead Squats
Corner 3 – 10 Merkins
Corner 4 – 10 Copperhead Squats

  • Round 2:

Corner 1- 10 CDDS.
Corner 2 – 10 Jump Squats
Corner 3 – 10 CDDs.
Corner 4 – 10 Jump Squats

MARY: A few exercises
ANNOUNCEMENTS: Were made
COT: We shared and Prayed

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School Tour

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Commentary courtesy of Dark Helmet:

12 men at The Pit Of Cocks received a generous helping of Italian Jobs.

The Thang:

  • Run 1/4 mile-ish then perform the following
  • 10 Burpees
  • 20 HR Merkins
  • 30 Lunges
  • 40 Mountain Climbers
  • 10 Burpees

Repeat until the hate leaves your heart or until 45 minutes has elapsed…

Moleskine:
The morning began with Liberty rescuing Goose’s hemorrhoid pillow from the parking lot (not sure when that got left there) and placing it lovingly by the flag. Also placed by the flag, was a fat deuce squeezed out like Satan’s toothpaste by 3D’s nutsniffer. Not to worry, like most good dog owners, 3D brought his little doo-doo produce bags and collected the offering to carry with him. I don’t have a dog, and one of the main reasons is that I currently live in a situation that would require me to bend down and collect the feces of a lesser beast. I'm on the top of the food chain. I will not collect feces. Besides, the mighty (though domesticated) canine deserves to leave his castoffs where they lay, so for me to take responsibility to care for such an animal would require me to live beyond the officious reach of an HOA and past the confines of a fence…

Changing subjects, Deep Dish remarked about the amount of sand in the CRHS parking lot and was contemplating how to take his kids there and convince them that it was Myrtle Beach, but with less cigarette butts.

COT: Pray for many men’s relatives, to shoulder our burdens, and to be smart enough not to go alone.

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Full-body at The Forge

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9 men survived The Forge this morning. Here’s what we did:
 
Warm Up:

  • 10 Low Slow Squats (IC)
  • 10 Imperial Walkers (IC)
  • 10 Windmills (IC)
  • 10 SSHs (IC)

 
The Thang
 
Long Loop Mosey behind HT and back to Starting Point

  • 10 Merkins (IC), run to Dollar Tree
  • 10 Merkins (IC), 10 Squats (IC), run to side of Harris Teeter
  • 10 Merkins (IC), 10 Squats (IC), 10 American Hammers (IC)

 
Mosey to the big wall

  • 10 Wallsits (IC)
  • 10 Bulgarian Split Wall Squats (10 IC each leg)
  • 10 Wall LBCs (IC)
  • 10 Dirty Hook-ups – Hands (IC)
  • 10 Dirty Hook-ups – Feet (IC)
  • 10 Australian Mountain Climbers (IC)
  • 10 Wallsits (IC)

 
Mosey behind Express Oil

  • 10 Dips (IC)
  • 10 Irkins (IC)
  • 20 Calf Raises In
  • 20 Calf Raises Out
  • 20 Calf Raises Regular

 
Mosey to the Blue Mail Box

  • Butterfly Stretch
  • Sitting Reach Stretch L
  • Sitting Reach Stretch R
  • 10 American Hammers (IC)
  • 10 Flutters (IC)

 
Mosey to what used to be Rita’s

  • 20 Forward Arm Circles (IC)
  • 20 Backward Arm Circles (IC)
  • 20 Seal Claps (IC)
  • 20 Overhead Claps (IC)

 
Mosey back to the big wall

  • Bear Crawl from curb to curb
  • Lunge Walk from curb to curb
  • Crab Walk from curb to curb
  • Power Skips from curb to curb

 
Long Loop through the Full Lot back to COT

  • 10 Freddies (IC)
  • 10 Rosalitas (IC)
  • 10 Dollies (IC)

 
NMM
A lesson I learned this week: sometimes career opportunities pay more in dollars but cost more in the things that actually matter. Career trajectory and higher compensation aren’t worth the sacrifice of time with your loved ones. No one on their death bed says, “I wish I would have spent more time at work.” There’s a very good chance your job posting will go online before your obituary.

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The Dora Smoke Show

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Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs to STOP sign and back. Switch.

Exercises:
50 Burpees
100 Leg Ups
150 Tricep Dips
200 Squats

MARY: She likes to show up when Dora is there
Flutter Kicks – 20 IC
American Hammers – 20 IC
Hello Dollies – 15 IC
Freddie Mercuries – 15 IC

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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What would you say you do here?

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WARMUP: yea, this is important

THE THANG:

  1. move the parking lot aisles. 1 burpee, run to the other end, 2 burpees, next aisle, 3 burpees, etc. up to 10
  2. mosey to the hill with the close light poles. 5 squats at the first, bear crawl to the second, 10 squats, bear crawl, etc. up to 30
  1. the last light pole was not illuminated….reminds me of a sad clown. A man who is present but the lights are off. So, of course we did reps there, because that guys needs them the most
  1. back down the hill with Carolina Dry Docks and crawl bear.
  2. mosey to the front of the school for a fake stop
  3. mosey to the back of the school for a short sprint
  4. mosey to the side of the school to climb the hill
  5. mosey back to COT with Dictator taking the lead

MARY: last 5 min and we rotated who led

ANNOUNCEMENTS: newsletter

COT: There are lots of guys in our lives with their lights off. Just a shell of what they could be. You can see it at work, in your neighborhood, at church, your kid's school, the grocery store, in a restaurant, etc. They're cosplaying at being the men they were created to be. F3 isn't the only answer for them, but it's a pretty dang good one. Go EH!

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Ring Around the Rosie

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WARMUP:
## 1. DYNAMIC WARMUP (10-12 min)
– Imperial Walkers x10 IC
– Bend & Reach x10 IC
-Windmill x10 IC
– Short warmup jog
**20 yards, non-stop, down and back:**
– High knees
– Butt kickers
– Walking world's greatest stretch
– Elephant walks
– Dinosaur walks
– Soldier walks
– Side shuffle (each way)
– Karaoke (each way)
-A-Skips
-B-Skips
– C-skips
– Power skips
-Jog
-Run
– Sprints

THE THANG:
##Ring around the Rosie (30 mins)
SPRINT → EXERCISE → RUN → EXERCISE → SPRINT → EXERCISE
Wait for a partner to race before sprinting
15x Squats > Sprint
10x E Fwd Lunge
10x E Rear Lunge > Sprint
15x Billy Cannon
15x Squat Jumps > Sprint
10x E Speed Skaters
15x Plank Jacks > Sprint
25x E Mountain Climbers
15x Merkins > Sprint
15x Carolina Dry Docks
20x Overhead Arm Claps > Sprint
20x Overhead Arm Claps
Jog back to COT

##Love Triangle (15 mins)
3 to a group minimum
Watch for perfect Form or punishment
If watcher doesn’t call them out for bad form, they they get punished

Exercises

  1. 15x Squats
  2. 10x E Forward Lunges
  3. 10x E Rear Lunges
  4. 15x Squats
  5. 15x Merkins
  6. 10x Hand Release Merkin
  7. 20x American Hammers
  8. 20x Flutter Kicks

Punishment
Sprint 25 Yards & Broad Jump Back
(Step Squat if unable to broad Jump)

MARY:
X’s & O’s
Gas Pumps
Superman’s
Box cutters
Flutter kicks

ANNOUNCEMENTS:
Big Red Bus
Trash Pickup

COT:
Sobriety
Family

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Island hops

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WARMUP: SSH, IW, HBW, , MNC, Windmill, cherry pickers

THE THANG: Mosey to parking lot in front of band field. Island hopping. 6 aisles. 1 exercise per aisle at every island the whole way down.
Aisle 1: 10 merkins – run (short aisle)
Aisle 2: 15 squats – shuffle L
Aisle 3: 20 plank jacks – shuffle R
Aisle 4: 25 calf raises – nur
Aisle 5: 10 jump squats – run (short aisle)
Aisle 6: 10 merkins – run (short aisle but 2x islands).

MARY: flutters, navy seal sit-ups , dying cockroaches, lbcs
ANNOUNCEMENTS: trash pickup, American heart walk challenge (contact Sasquatch)
COT: yes

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