What does Memorial Day mean to you? Some think of a 3 day weekend, or hanging out w/ family and friends, good BBQ, beverages, corn hole, you name it. Others take a step back and let the reality of what this day truly means resonate – there are over 1 million military members dating back to the Civil war that have lost their lives defending this great nation we call home. That is 1 million…
3The Pull Up Bar, The Grassy Knoll, and Karaoke’s Disclaimer was disclaimed at 5:15am then 3 Pax circled up for the Warmup: Warm-O-Rama SSH’s, Imperial Walkers, Hillbilly Walkers then down to Plank – do Plank Jacks, Mountain Climbers, Down Dogs, Honeymooners – recover and wrap it up with Pumpkin Pickers. Next, we moseyed from the parking lot to the backside of the school and over to the bus lot. Using the bus painted lines in…
2Return to the MOD 11/5/2022 Started out with a quick disclaimer and began with a Bible Verse that I read and then a question for the PAX to think about during the workout. I did this between each group of exercises instead of running or walking. So here we go: Some Pax were called on to count cadence Ephesians 5:25. Husbands, love your wives, as Christ loved the church and gave home self up…
1Flag 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…
1Capture the Flag Indian Run Style Warm-O-Rama We kickoff on time, 5am, disclaiming the legal stuff and then wander to the middle of the soccer field. So fellas, I bring an extra shovel flag and plant it there, we circle up for some stretching exercises. Then Hilly Billy Walkers, Imperial-Squat-Walkers, and SSH’s. Then I pull out my whistle for some pump and drop exercises, chopping the feet, hitting the deck when whistle blows. Then 20…
3We 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…
0Well, today is the day, Good Friday , my first q at ‘Muda and I’m rollin go n hot . Needless to say, got there on time and kicked it off Good morning- happy Good Friday – I’m your q- not a pro, modify if needed, let’s mozy! Took a lap around the parking loop and came back for a couple warm up moves 15 ssh ic- 15 imperial walkers – 15 hillbilly walkers- 15…
1Today 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 &…
0Throwin’ Iron and Dropping Wisdom at Cannonball We had 17 on Q (11 bootcamp, 7 walkers) for some kettle-bellin and some thoughts on worrying. Here is how it went down: Warm-o-rama Disclaimer and a brief word about my bum left shoulder SSH, 20 IC Imperial Walkers, 12 IC Low slow squats, 10 IC downward dog, honeymooner 1/4 mile mosey with toy soldiers and karaoke The Thang: Station 1: 5 goblet squats and from the Bible:…
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