YHC was running late and arrived to a few cars but no PAX. Luckily Doozy did not move too far and the pax was easily found in the darkness. According to the trash truck driver here is what went down. COP: 20 each: SSH, LBC’s; 10 each: DQ’s, cherry pickers, helicopters, Jazzercise, imperial walkers, Russian soldiers, merkins, The thang: progressive light pole alley. Standard light pole alley adding on and doing all exercises at the top. Run in between. Starting with 10 merkins, 2O lunges, 30 monkey humpers, 40 Drydocks, 50 American hammers, 60 mountain climbers, 70 flutters, 80 ???, 90…
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YHC is very late on posting this correspondence and may have failed to remember all details correctly. COP. Warm up of various exercises. the thang: start at pole 1 running to next light pole adding multiples of 10 of called exercise by the pax until we reached pole 10 and 100 exercises. Reverso with a true light pole alley to count it back down. YHC took us out in prayer.
10 Strong men started the morning off right at t’wolf this morning! COP – SShs, helicopters, Copperhead squats, Hello Dollies, LBCs Mosey to school Escalating door run, add exercise at each door. 3 burpees, 15 merkins, 20 Squats, 30 LBCs, 50 FLutters Included 2 full laps around the school. 4 corners – 10, 20 , 30 40, All dry Docks Walls sits with burpees, back to the flag. Numberama, Namerama, Doozy took us out! Strong work men! Duke
Four brazen warriors started strong on a perfect morning for a beatdown by the wolf. Things couldn’t have started any better…then came…the smell. Not one of those smells that come from the exhaust of our brothers during a solid stretch of LBCs or WW2s, but one of those smells that slap you in the face, cause your head to jerk backwards, and give you the feeling that you may very well spill merlot. Be it a decaying carcass left by the mythical wolf itself, or an overflowing port o john, we will never know. But it followed us all the…
Four New Marketers, and one Rountrey Beast soldiered through the cold morning in a Hot potato that finished with some POG strategery (a la GWB) to avoid the Backblast. In his spirit, I will add what I know his backblast would have consisted of. “Five guys got up and worked out”. (More to come on how he avoided the recap.) But First… Honeymoon kicked things off hot with the potato in his hands. Warmup: DQ, Imperial Walkers, Jazzercise, SSH, Deadman Hang, Merkins, 6in to LBC, Freddie Mercury, Plank The Thang: Mosey to the benches out front. 10x dips, 10x incline…
Nine men took the field to compete Warmup: Started with 10 Cherry Pickers and then worked our way into several stretches…Back, Quads, Hamstring, Calf, Hip, you name it we stretched it. Let the games begin.. Kickoff Returns: Mosey to the 25 yard line of the football field for some Up/Downs. We did high knees until “Down” was called out, then the men hit the ground. When “Ball” was called we all ran back 75 yard kickoff returns. Repeat 5x 6 Dingers & Extra innings: Mosey to the Baseball diamond for 6 home-runs. 1st Base: 10 Merkins 2nd Base: 20 Monkey Humpers…
5 STRONG SOJ regulars posted at Timberwolf on a perfect morning to wake up the wolf. The last few weeks, attendance has been light with no one slated to Q, so there’s been a lot of potato’s in the air. After three weeks of tossing it around unprepared, YHC stepped up to take on just his third Q since joining F3 in July. Time to lead! Here’s what went down…then up…then down again Warmup: SSH x 30, DQ, Helicopter, Jazzercise (I practiced to try and match Nancy’s perfect form), 3 count butt-kickers, 3 count calf raises, cherry pickers, stretch C/R/L,…
No fartsack this morning. Two showed up to Timberwolf. Will there be a triple check? Nope, Hot Potato all day long. Warmarama: Mosey to the side parking lot for SSH x 20, DQ x 10, Russian Soldiers x 10, Merkins x 10, Squats x 10, The THANG: Mosey to first lamp post. Find a partner. P1 run to the last lamp post. P2 Broad Jump Burpees, Switch off. Alternate exercises to get to the last lamp post Lunges, Bear Crawls, Broad Jumps. Find another Partner. Work our way back to the first lamp post. P1 Runs to the first pole and back. Switch off. Alternate exercises each switch. Bear…
5 Stallions, including 1 former Cornhole Champion said no to the fartsack this morning. A quick chat on who has the Q. Let’s do a hot potato? Maybe we will Maybe we won’t. Let’s Mosey to the front of the school and see what happens… COP- SSH- Merkins- Don Q- Helicopters- Merkins- Arm Circles- Hillbilly’s The Thang Mosey to the back of the school for Lamp Post Alley. Complete an exercise then run to the last lamp post and back, moving up 1 lamp post after each exercise. Merkins x10, SquatJumps x10, PlankJacks x10, Copperhead Squats x10, Flutterkicks x10, FreddyMercury…
2 SOJ Brethren hit the football field to finish up IPC for the year. Here’s the misery we endured : Format Rep-based workoutSet the timer for 52 minutes 30 secondsMeasure out 25 yards Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise. Exercises 200 curls175 squats150 Overhead Press125 Kettlebell Swings100 Merkins75 Thrusters50 Bonnie Blairs (right leg-left leg = 1 rep)25 Blockees If you finish all of the exercises, repeat in reverse order…