It was good to be back at the Lake this morning! We started off with a typical F3 warm up: SSH, Imperial Walkers, Moroccan Nigh Clubs, Windmills, Produce Pickers, and Hillbilly Walkers. Then we mosied over to the picnic shelter for a few rounds of work that included: 10 Step ups each leg, 10 dips, 10 split squats each leg, and 10 incline merkins. We followed each set up with a lap around the basketball…
2Soccer Field, Swings & Monkey Bars Warm-O-Rama 5:15 it’s Go Time! I disclaimed the legal stuff and we circled up for some SSH’s, stretches, Mountain Climbers and Hillbilly Walkers and off we go for a mosey around the school property. The Work – Part I. We ran around behind the school, up and down the sidewalks until we came to a series of benches. There we did 3 exercises: 20 dips, 20 step ups per…
0Who doesn’t love a PT Test? I spent some time checking in with our boys down at GTE28 down in NW Arkansas, which inevitably leads to wanting to put on a ruck and do some PT. No rucks today, but we did take a run at the MARSOC Short Card. The PAX gathered, a brief disclaimer was given and off we went. YHC informed the PAX that there would be very little running yet we…
0Carry your Bricks Warm-O-Rama 5:15am disclaim the legal stuff and then stretch out a bit and a few SSH’s. Then off to mosey awhile to the backyard playground, circle up in the middle of the soccer field for Warmups. Hilly Billy Walkers, Imperial-Squat-Walkers, Merkins, Mtn Climbers and SSH’s. The Real Thang On the way off the soccer field, we found some monkey bars, everyone finds a bar and do 10 pull ups OYO. Onward to…
0We had a great morning with myself, Speed Racer, and Tesla posting at Crow’s Nest. The Sea Horse runners went to a new location for the week. Seeing no FNG’s I gave a quick disclaimer and we were off on a short mosey where we ran, did side shuffle, karaoke, and toy soldiers. WARM UP Windmill x 10 IC Goofball x 20 IC Imperial Walker x 10 IC SSH x 20 IC The THANG I…
0So YHC was on deck for Crow’s Nest the day after the famous Lake Wylie Christmas Party, which he did not attend. But apparently a lot of others did so and to great enjoyment! Which is why we only had YHC and Speed Racer in the mix for boot camp and a couple of runners. So YHC fell back on some tried and true things that have worked before. Went like this: COP: SSH X…
0From Maximus after his Q at Crows Nest… Royale just helped post this! In recent months, I’ve realized how I’ve been offended by so much. Events are happening, things are said or things are left unsaid and I choose to take offense to them. I want to share my thoughts with the PAX and hopefully, they’ll choose to not be offended. Mosey down the road to the back lot with a mix of butt kickers…
1So YHC was asked to Q the ‘Nest this Monday and so it was expected that a nice glass of buttermilk would be provided for breakfast! So here’s what transpired: COP: Mosey to the back side of the school and out onto the field. Question: Why don’t we use this more? Great field! SSH X 20 IW X 20 Grass Pickers X 20 Grapevine stretches Mtn. Climbers X 20 Partner up, time for some BLIMPS.…
0It’s my birthday and all the Reps are 54 (Tales from an old man’s birthday Q) Warm-O-Rama 1. High Plank Position : a few minutes of Broga stretching 2. Since ½ of 54 is 27, we did 27 reps in cadence of Merkins, SSHs, Squats and Night Clubs Recover on our feet and mosey around to the back of the school searching for a few boards of pain. The Thang THING 1 – do 54…
2I welcomed the 5 PAX then gave the disclaimer. We did a short mosey to the back of the school and then circled up for a warmup with cadence doing 10 side straddle hops, 10 produce pickers, 10 moraccan nighclubs and 10 windmills. We then did a mosey to the back picnic benches to begin the DORA AMRAP with 3 stations. We partnered up and began the exercises at the first station…50 Derkins, 50 Dips,…
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