Flag Day Indian Run and Kettlebell Trapezoid Extensions Warm-O-Rama 5am it’s Go Time! I disclaimed the legal stuff and then started off with The Pledge of Allegiance to the Flag. Then we did SSH’s, Merkins, Produce Pickers, Mtn Climbers and Moroccan Night Clubs. I shared that today’s message would be Flag Day and Patriotism. The Work First up, the Pax lined up single file, I grabbed the flag passed to AP and we did a…
1Escape from Poopdeck The morning started with a quick mosey and some general exercises to get the heart rate up. The Mission was to get three locks open. Each clue required Merkins, Squats, Big Boys, Carolina Dry Docks and Bonnie Blairs…20 of each The group had 60 seconds to look at the clue and then mosey back to COT where the box was. The group had to do 10 Burpees every time…
2Carry 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…
0YHC is likely the only guy in the region that was raised by the WW II generation (expect a lot of the pax’s grandads were) so this was a very special day. I grew up listening to these guys tell about it (mostly pretty funny stories) and had an uncle that was the REAL DEAL when it came to war heros in my uncle Roy Fortner who led the 15th Air Force Mission over Berlin…
0We had 21 at Cannonball including Quasimodo, Bones, Silent Bob, Whiskey, Two Ferns, Geppetto, Speed Racer 353, Kaboom, Austin Powers, Ice Bear, Howler, Tesla, Carnival, Lucky Charms, Wolverine, FNG (Disbarred), Chardonnay, Cha Ching, Pitch, Eleanor, Captain Jack for a frosty morning. Most grabbed bells while walkers got walking and Speed Racer started his burpee payment in honor of having 20+ at the Crow’s Nest Monday. Those of us jumped into a 12 days of Christmas…
1The morning was abnormally humid for October, but nine men put their feet on the ground and got out to the GLOOM. We started the with the disclaimer and moseyed a bit and did our warm up. From there we went across the street to the original COT of the site and talked about birthdays. A couple laps of burpee “catch me if you can” and then worked our way to the track for a…
2To Twister … or Not Friday 5am at ‘Muda. I said my legal lines and mentioned that I’d be bringing some words of wisdom to the 5 HIM’s who got out of bed and posted this morning. Away to the track for 1 ½ laps around and then to the basketball court for warmups. Warm-O-Rama We started in high plank Position, the Q was setup on the Twister Mat, everyone else was spread out in…
0Thanks for the opportunity to Lead, we had 11 with 7 MOD and 4 Life Preservers! I started off with disclaimer which was very short since all were veterans of F3! I asked each guy to only think of positive thoughts and share about each of the following: Wife, any relative, and Finally their Mom. We each took a turn between each rep to talk about the Positive we see in each of them. Good…
1C.B. Recipe = Rocky Theme Songs, Burpees, Quarter Pounders and Kettlebells I introduced myself, said the disclaimer, then we got started on Warm-O-Rama. It consisted of overhead claps, then 50 burpees. I played theme songs from Rocky to override all of the mumble chatter. The fellas didn’t like my burpee warm up … c’est la vie! The next thing, guys grabbed their kettlebells and Whitesnake with his cinderblock we headed over to the goal line to…
4Warm-up mosey to north parking lot 10 Sun gods forward in cadence 10 Sun gods backward in cadence 10 cherry pickers in cadence 20 side show hops in cadence 10 imperial walkers in cadence Rock pit 2x { 10 curls in cadence 10 tricep overhead extension 5 goblet squats in cadence 10 overhead press in…
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