Tag Archive for: LED

Is it Lion or Lamb at the Yard

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Warm Up: SSH, Frakensteins, Imperial Walkers and some Willie Mays Haze

The Workout:

Round 1: The Lamb (3 reps of each exercise) 31 Seconds per round (9) rounds. The time you have left is your rest time

Diamond Merkins, Jump Squats and Flutter Kicks 

Round 2: The Middle- 13 reps per exercise  (1min 30 sec rounds ) The time you have left is your rest time

Standard Merkins, V-ins, Reverse Lunges, Mountain Climbers in cedence. 

The Break: 

3 Rounds of 60 sec People Chair 

Round 3: 30 reps (3 rounds, 3 mins per round) The time you have left is your rest time

Prisoner Squats, Air Presses, High Knees, Shoulder Taps, 30 Sec Plank. The time you have left is your rest time

Round 4: The Lion (10 mins) 

Odd Mins 10 burpees

Even Minutes 40 sec plank

Mary: None—no time

End in COT 

Where be all the VJ’s?

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FNG: NONE

W-UP: Measure out 400m run. Stretch OYO. Review the guidelines

ME: See the sheet.  +10 extra points for using the 220lb tire.

LED: 62 pts, Flip phone: 46pts , Breach 73, Banana Seat 66, FRAM 73.

Announcements:
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Challenge to all Southwake Men of F3:
If you’ve become comfortable—if you’re unknowingly living as a sad clown—it’s time to wake up. Comfort is not the goal.
Start getting comfortable being uncomfortable in all three Fs. Don’t let good become the enemy of great, and don’t allow procrastination to quietly lead you into stagnation.
Challenge yourself.
Challenge another PAX.
Remember:
Leave no man behind. Leave no man where you found him.

T-Clapps: All 5 of us for showing up for E&O (even though life’s choices were challenged mid workout).

Prayers: Banana Seat 11yr daughter dealing with panic attacks after whooping cough, Breach’s mom having knee surgery and traveling, LED’s father-in-law with fluid on lungs and starting to heal all PAX who want to be out but can’t.

Kickstart My Heart

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10 PAX at Possum Trot for a hump day special!

Warm up agility around courts
Good mornings
Imperial squat walkers
Air traffic controllers
Carolina dry docks
Red bull Smurf jacks

Start with Kickstart my Heart – Mtn climbers entire song and merkins when you hear kickstart

7’s – Fence walks and Lt. Dans

Agility ladder – star jumps & plank jacks IC (evens 2-4-6-8-10)

Burpee broad jump increasing merkins up to x10 then back down until you reach the other side

Mary
WWIs
Seated crunches
American hammers
Starfish crunches

T-claps to Galvanized for finishing barefooted.

YHC took us out in prayer.

BS Out

We never run the standard

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FNGs: None

Warm Up: GMs, Hammy stretch, WMH Plank hold with calf stretch. Mission and Core Values

The Workout: Standard Route 5.3 Miles > Stack’em Krakken Buprees every mile. 2 @ Mile 1. Last mile 2 min of Krakken Burpees

Mary: None

Announcements: Q’em, accountability sheet, Even the Odds

T-Claps (Recognition): Bleeder for Mike tracker

Prayer: Merle’s son suicide, Dumbo son Blake hospital. Unspoken 

Just Add Water

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20 PAX embraced wetness and dodged lightning bolts at UFO this morning. I didn’t take a photo, but it looked something like the gif below. :flying_disc:

Welcome FNG @Duplo !

@Bumblebee @Bobby Dall @goomba @Sparky @Foghorn @billybass @Clunker @BabeRuth @Arrowhead @Bleeder @batboy @LED @Fullcount @Abacus the OG @Send It @Rico @Breach @Duplo @Play-Doh

Thanks for the Paradise City boys for joining COT; @Lube @Choppa

Vagrants in Paradise City

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FNG: none

wup- short mosey to the ramp, good morning, Willie Mayes, Hayes, arm, circles, imperial walkers, hillbillies.

Thang 1:

Bottom of the ramp, single count feet over the post. Run to middle of ramp 10 broke back irking, 10. Bobby Hurley’s run to top of ramp three Burpee‘s. Repeat on way down. And repeat for four rounds.

Thang 2

mission &  Core values In plank and quarter squat position.

Bear crawl to the middle of ramp, three consecutive broad jump Burpee‘s until we reach the top. Repeat sequence back down the ramp. Question life choices at the mid point.
Mosey back to cars

Mary: Yoga/stretch stretching

Announcements: Queue them all challenge

Prayers: LED for Spanky coming-of-age, 8 mile prayers for oldest son to find faith. Fram For Wife to find peace And know that she’s enough.

Simple and Sweaty

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FNGs: None

Warm Up: SSH IC, Good Mornings, Daisy Pickers, Michael Phelps, and Stretching

The Workout: Simple but effective AMRAP DORA with 10 straight minutes of Merkins, 10 straight minutes of Squats, and 10 straight minutes of WW1s.

Mary: Broga

Announcements: None

T-Claps (Recognition): None

Prayer: PAX in general

Who doesn’t post a route?

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FNG: FRAM (only to a Running AO)

W-up: GM, hamstring stretch, sumo squat (mission and CP),  plank achilles stretch,

Lots of initial mumble chatter on who doesn’t post a route that’s gonna queue a running AO? YHC Confirmed he had a route, but wasn’t gonna share to keep everybody on their toes. 5 burpee penalty enforced for Lipstick being late. Technically, we probably should’ve done 10 because slash was with him. But he couldn’t help that his dad was pooping.

The Thang:

Set timer for 22 minutes. We ran in until the timer, ran out each Pax picked one exercise of 10 reps to include:  LBC, lunges, Merkins, squats, can’t remember 2 of them, and Burpees.
then we ran the route in reverse on the way home. 5+ mi for all.

Announcements:  Q’em all challenge sign up!

T claps: Fram for getting out of his comfort zone.

Prayers: None everybody’s An angel (liars!)

The Nest was alive

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 Warm Up:

SSH, Good mornings, windmill, Fazios, Willy Mayes Hayes, seal claps.

The Workout: Did a short Build a bear. alternating merkins and squats. Mosey to block wall did 15 step-ups with squat the top.

Mosey to brick wall and did a Dora consisting of 200 shoulder taps, 200 mountain climbers and 5 round of people’s chair while partner ran the parking lot. Did a loop as group splitting into four sections of karaoke and lunges.

Mary: Extended Mary consist of ab exercises and stretching.

Homer to Marge, LSF, Hello Dollys, LBCs, reverse LBCs, and 8 count plank/mountain climber something.  (needs a name)

Announcements: Ruck circuit see slack.

Prayer: World uncertainty, Meeting Job deadlines, Rest and Recovery

The Hill Is Dry….So We MUST Run It

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FNGs: None

Warm Up:

  • SSH IC
  • Sir Fasio Arm Circles IC
  • Good Mornings IC
  • Daisy Pickers IC,
  • Stretching
  • Willie Mayes Hayes IC.

The Workout:

  • Mosey to the lower baseball fields
    • Box Jumps on the retaining wall x10 OYO
    • Twisting Merkins x10 IC
    • The People’s Chair x60 seconds
    • WW1s x20 IC
    • Rinse and repeat x3
  • Mosey to the upper parking lot
    • Sprint up Heroin Hill
    • Backpedal up Heroin Hill
    • Rinse and repeat x2
  • Mosey to the rock pile and pick a coupon
    • Ground Pounders x40 IC
    • Chest Presses x40 IC
    • Skull Crushers x20 IC
    • Curls Fu Du Gurls x40 IC
  • Mosey to the tennis courts for Mary

Mary:

  • Low Slow Flutter IC
  • Homer-to Marge IC
  • Hello Dollys IC
  • LBCs IC
  • Chill Cut Plank Hold x60sec

Announcements: Q-em All Challenge

T-Claps (Recognition): None

Prayer: Motorboating, Ausfart, Fram’s FIL, the family in south Fuquay who were victims of violence, peace and unity in our communities and in society in general.