Tag: Xerox

Q-School

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WARMUP: Disclaimer and mosey down the hill to a warmup circle with the following exercises in cadence
Windmills x 10
Cherry Pickers x 10
Imperial walkers x 10
5 burpees OYO
Hillbilly Walkers x 10
4 burpees OYO
Seal Jacks x 10
3 burpees OYO
Low slow squat x 10
hold peoples chair while doing moroccan night clubs x 10 and shoulder presses x 10 and recover
2 burpees OYO
1 burpee OYO
side straddle hops x 21 (just because)

Mosey to main event

THE THANG: 4 corners that escalated in cadence
The credo of F3 is leave no man behind but leave no man where you found him. In that spirit, pax stayed together at all four corners performing the following exercises at each corner in cadence unless otherwise specified:

Merkins
Squats
Lunges
Burpees

Corner 1 – 5 reps of each and NUR to corner 2 – burpees were OYO
Corner 2 – 10 reps of each and bear crawl to corner 3 – burpees were OYO
Corner 3 – 15 reps of each at NUR to corner 4 – Time Machine graciously asked for in cadence 6 count burpees, YHC obliged.

Corner 4 – 20 reps of each with flying squirrels OYO instead of burpees

2 10 counts, a reminder of the credo and a mosey to the light poles

Light pole 1 – 10 LBC's in cadence
Light Pole 2 – 10 Rosalitas in cadence
Light Pole 3 – 10 Hello Dollys in cadence
Light Pole 4 – Plank with salutations for a total of one minute
Light Pole 4 – 10 incline merkins in cadence

Mosey to COT for a 45 second body destroyer at Bird Cage's gracious request.

MARY: No time
ANNOUNCEMENTS: Read you newsletter. Immediate need for Bethel on 10-1.
COT: 5th Core principle
NMM: Q-school provides us the opportunity to give the PAX a look at how to lead a workout. Choosing our credo as the theme today was not accidental. This credo creates an opportunity for tremendous impact in our lives and in the communities we serve. We show up for the man next to us and benefit as a result, taking another step in becoming #thatsomebody in our homes, neighborhoods, communities and world. How are you living out that credo in your life? It starts with the 2-3 people you will influence today.

Thanks for the opportunity, Pauly D.

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Hominy Grits

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Warmup
Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC

Farmer’s carry to Cindy Storage

Mosey to Hominy’s parking spot and back to Cindy Shack.

AMRAP (as many rounds as possible)
40 reps Exercise
30 reps Mountain Climbers
20 reps Exercise
10 reps Merkins
Farmer’s Carry up the hill and back.

List of Exercises:

  1. KB One Arm Row (rep count for each side)
  2. Cindy American Hammer
  3. KB Swings
  4. Cindy Overhead Press

Farmer’s carry back to COT

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Go Bills workout

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WARMUP: SSH, LSS, mosey, some Broga
THE THANG: moseyed over to side of Harris Teeter (for a little contact high 😳)
Wall sit as one Pax ran to concrete and did 3 burpees, halfway through changed to balls to the wall.

Then moseyed over to start the real thang:
Exercise 1: Merkins – MOT to Exercise 2: lunge walk
Exercise 2: Flutters – MOT to exercise 3: burpees broad jumps
Exercise 3: Squats- MOT TO exercise 4: run
Exercise 4: dips- MOT to Exercise 1: bear crawl.
Started with 5, then went up by 5 each time we got back to Exercise 1.
All got up to about 25…

ANNOUNCEMENTS: lots…read newsletter
COT: stays in COT

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Old Bush

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WARMUP: Mosey with a few stops to the middle school track.

THE THANG: 100 yds of Burpee Dan. 10 Yards of lunges, 1 Burpee, 10 additional yards of lunges, 2 burpees, until you made it to the next end zone.
Partner AMRAP Work

  • First Partner Runs, the other performs exercise
  • Merkins
  • Squats
  • LBC's

Indian run back to COT

ANNOUNCEMENTS: Some
COT:

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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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