Much to everyone’s chagrin, there were no Downrangers, however there were 5 ruckers and 3 runners for a total of 8 pax who beat the battle of 15 degrees and made it out.
Tag: Charmin
-
Hey MacGyver, does HC=Home Catnapping!? – from Bolt
4.5 got after S&M + 6.5 ran (Charmin was the .5 x 2) = 11 got better in the gloom.…except MacGyver; apparently he redefined “HC.”
Expand our circle through EHing and Kotters. Who haven’t u called lately that you should…?
-
“A Bottle of Kaopectate” and HYDRATE! – from Bolt
While we were minis Scrum fixture, Space Cowboy, due to kidney stones (hydrate!), Madoff, after prodding by Charmin, returned to the gloom for the first time in about two months. It was super muggy and I’m pretty sure the pax were already soaked before we even started the warm-up, which of course included the bolt warm-up theme song. Frac’s favorite line would prove to be almost predictive as Madoff pushed through the restart button that comes with being a Kotter. Luckily, he did not actually splash Merlot, but certainly felt like he was headed there.
Warmorama:
Hip Circles (clockwise) x 5 (in cadence)
Hip Circles (counterclockwise) x 5 (in cadence)
Abe SLOWgodas x 10 (in cadence)
Open/close the gate each side x 10
Tie Fighters x 15 each way
Good mornings x 10
Abe Vigodas x 10 (in cadence)The Thang
KnOT/Mosey to JPAX for 5 min EMOM 10 burpees
Recover with 1 minute focused sound counting
8 count step ups x 20
Irkins x 25
LSS x 15
3-man Coupon Dora: 100 skull crushers at bottom, 100 curls up top at opposite ends of route
one man/block atop landing with second man timer who runs down ramp to third man at flag poles, picking up the count as third man runs up stairs to pick up count from first man. Upon completion of reps, exercise switches to blockees at both stations.Return blocks and KnOT/Mosey to garden of abs for v-up ring of fire (base position 12” off ground) followed by 10 burpees OYO. Finish with one minute of protractors. COT
-
5:1’s – from Charmin
Started with 5 Ended with 6.
Runner’s ran the Ruck Route, Rucker’s Ran, Overall it was a great day to push ourselves.
YHC needed to push himself and Bolt was happy to oblige with a Walk 5 Minutes/ Run 1 Minute and YHC TRUSTED that he would do just that.
-
The Joy of Pain – from Kenna Brah
Armed with a repartee of HIM building movements, THC lead the PX is following:
Mosey to the JPAS
Arm Circle Circuit 15x each set
Imperial Walkers x15
8 ct Side Lung Right, Air Squat, Side lunge Left, Air Squat combo mealMoed to the RAMP:
#1
Lizard (More like Gecko) Crawls halfway up ramp
Crab Crwal Down 3x is about all we could do#2
Reverse Lunge to the top
Slow Karaoke Down, switch lead leg halfway down
1x#3
Side Lunge Up Switch Lead leg halfway up
Lizard Crawl last half (Memory is fuzzy here)
1X#4
10 Each Set
L/R Step Ups
L/R 1 Leg Squat
L/R 1 Leg Side Squat (Side Lunge with leg on sitting block)
Dip position 1 L/R Leg lift$5
Mario Jumps to th3 Stairs – Bunny hop up each stair- 5-10 Decline Merkins –
Mosey to flagCOT
-
First Q With No Hate! – a Beatdown for the Ages – from Charmin
Birthday Q
19 x SSH (2 count)
10 x Grass Grabbers
10 x Slow VagodasArm Circles x30
Forward
Backward
Seal Claps
Overhead Claps
Chinooks
MNC’sMosey to the Coupons
The Thang
“Ages”
11’s but instead of 11 it’s the individual pax’s age.
Each round decrease first exercise by 5 & increase the second excercise by 5. So for YHC my first round is 29 & 1, second round is 24 & 6, etc.
50 & over can decrease by 10’s.
Bottom exercise is bench press with coupons.
Top exercise is squats
Firing line – 94 Calf Raises.
Ring of Fire Thrusters (x10)
Resting is plank with coupon
Give YHC some advice when done.Put up Coupons and mosey to pad
Penguins x 19
Protractors
Freddie Mercury’s
Box cutters
AppreciatorsYHC is so appreciative of the role that F3 has been in my life for just over 2 years now. It has helped me grow, not just physically, but mentally and as a leader. YCH cannot express the value that has been added to my life through this group of men who get up early and workout. It was a pleasure toto kick off the third decade leading the Pax through a beatdown for the Ages.
-
OYO – from Charmin
7 started with 7 finishing.
Kennah Brah hit the inclines. YHC rucked the neighborhood. Runners did whatever they do and Rou kept his Knees over his Toes proving his consistency and commitment.
Thumb War even found some golf balls.
COT we prayed for colleagues experiencing change and gratefulness for new life.