Soccer 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…
0Flag 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…
2Who 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 15 pax this morning at F3Cannonball. Seeing no FNG’s I gave a brief disclaimer and then we said the Pledge of Allegiance. We took a long mosey around the parking lot and circled up in the adjacent campus near New River Church for the warmup. WARMUP SSH x 25 IC WINDMILL x 10 IC IMPERIAL WALKER x 10 IC MNC x 15 IC MERKIN x 10 IC PLANK JACKS x 20 IC MOUNTAIN…
0Today was the perfect example of “it looked better on paper.” 17 men decided to tackle Cannonball this morning. Here’s what we did: Warmup: 10 Low Slow Squats (IC) 10 Seal Jacks (IC) 10 Hillbilly Walkers (IC) The Thang Dora Round 1 (partner runs with their bell) 100 Curls 200 Squats 300 American Hammers Dora Round 2 (partner runs with their bell) 100 Tricep Extensions 200 Situps to Press 300 KB Swings 20 Bent over…
318 weight slingers and 4 walkers set their sights on Cannonball for a glorious Tuesday morning. PAX were advised upon arrival to grab their bell and if they were looking for an opportunity to accelerate their King, they should also grab a cindy. While the walkers were getting in their laps here’s what we did: Warmarama: SSH, Imperial Walkers, Hillbilly Walkers, Squats (low & slow). Main Event: 4 rounds ( 20/15/10/5 reps) Squats Clean &…
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…
0Brisk morning 32 degrees, we circled up with disclaimer and then a quick warmup: stretch L/R and R/L 10 sec each 10 MNC IC 10 Produce Pickers IC 10 Windmills IC 10 SSR IC Mosey to parking lot: 12 days of Christmas with each pax taking the Cadence count we ended up with this: 12 Man Makers (Cha Ching) 44 Kettlebell swings (Bones) 60 Two hand curls (two Ferns) 72 Halos (Whiskey) 80 Upright rows…
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