Tag: Steely

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Cherry Poppers – VQ & VAOQ

AO: the-castle
Q: Brown Slip
PAX: Chunks, Hipster, Dilbert, Mr. Pancake, Horizon, Brown Slip, Steely, Butterfingers, Barney, Flipper, Goodwill, None
FNGs: 1 None
COUNT: 11
CONDITIONS: Drizzle, Wet, Perfect Temp

WARMUP:
• SSH – 20 IC
• Windmills – 10 IC
• Imperial Walkers – 15 IC
• Arm Circles – 10 forward/10 backward IC
• Cherry Pickers – 10 IC

THE THANG:
Cherry Bomb Circuit – 4 Rounds
** Randomized Q for each activity**
• Merkins – 20
• Squats – 20
• High Plank – 20 seconds
• Lunges – 15 each leg
• CarolinaDry Docks – 15
• Mountain Climbers – 25

Rest 30ish seconds between rounds.

MOLESKINE:
• Typewriter – 20 IC
• Standing Side Crunch (Hillbilly Walkers)– 15 IC
• Chunks with the 5 Burpee Audible
• CarolinaDry Docks Buyout

ANNOUNCEMENTS:
• thestronghold 4:13 Tuesdays & Thursdays – support the new cohort
• Holy Smokers this Thursday Strutter house – check Slack for details
• Check Slack for surrounding AOs and activities
• Lean PAX

COT:
• Prayers for Strutter’s MIL family & safe travels
• Strength & Guidance

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Marry Go Round the Bags

AO: iron-giant
Q: Cross-stitch , Dilbert, hambone
PAX: Dilbert, hambone, Brown Slip, Country Parkour, Mr. Pancake, Concretia – F3 Paulding, Butterfingers, Steely, Hammer (2.0), Tony Shoemaker
FNGs: 1 Tony Shoemaker
COUNT: 11
CONDITIONS: Freezing Cold

WARMUP: qtr mile mosey

THE THANG: 10-3 3-4 ladder. I forget the order (with sandbags): burpees, squats, presses, merkins, rows, curls

MOLESKINE: prayer for your F3 brothers who may be going through some tough times and having to make tough decisions

ANNOUNCEMENTS:

COT:

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Surprise!

AO: the-castle
Q: Strutter
PAX: UTAH, Cross-stitch, Butterfingers, Steely, Space Baby, hambone, Strutter
FNGs: None
COUNT: 7
CONDITIONS: it was a beautiful morning.

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Rotational Stations

AO: iron-giant
Q: Steely
PAX: hambone, Dilbert, Butterfingers, Steely
FNGs: None
COUNT: 4
CONDITIONS: 32 degree and a slight breeze

WARMUP:
25 Side-Straddle Hops IC
10 Arm-Circles Forward/Reverse IC
10 Forward hand claps IC
10 Overhead hand claps IC

THE THANG:
The PAX rotated through 8 stations of exercises(Curls, Dips, Overhead Press, Squats, Merkins, Step-Ups, Pull-Ups/ standing Rows, flutter kicks) using a Tabata timer of 1 minute per station and a 10sec rest to rotate. Then a 4 minute rest between cycles. We cycled through the stations 3 times. During the 4 minute rest PAX took a slow Mosey around the parking lot. Finished with everyone’s personal selected ab exercise.

MOLESKINE:
10 seconds to rotate wasn’t long enough

ANNOUNCEMENTS:

COT:
Dilbert and his son are headed to Indy to watch Monday night football. Safe travels!!

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Oh Hill no, Christmas edition

AO: the-castle
Q: Strutter
PAX: SalPal, hambone, Fabuloso, Brown Slip, Barney, Strutter, Steely, Cross-stitch, Pep, Wrong Way
FNGs: None
COUNT: 10
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Secret Q School

AO: the-castle
Q: hambone
PAX: Mr. Pancake, Strutter, Steely, Space Baby, Brown Slip, hambone, Brad!
FNGs: 1 Brad!
COUNT: 7
CONDITIONS: Not cold enough for gloves

WARMUP: A little bit of mosey, a little bit of merkins, a little bit of squats.

THE THANG: Head to the tennis courts–bear crawls, lunges, backwards running, side shuffle, more bear crawls

Run to playground and do a pull up

Get sandbags out of car, line up behind Q, and do pulls at 80lbs and 60lbs.

MOLESKINE:

1. Strutter rejected the tombstone. Good metaphor.
2. Brown Slip being back after being sick was fantastic. He might be the next bear crawl champion.
3. Mr. Pancake tricked his friend Brad into coming all the way up from Lebanon (not the country).
4. Space Baby was not much challenged by the running, but the sandbags were hard (ok I made that up–those weren’t hard for him either).
5. Steely missed the pre-run, but we had a great conversation about diesel engines at coffee.

ANNOUNCEMENTS:

You missed grow school by coming to this workout

COT: the usual

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Team Work Makes the Dream Work

AO: the-castle
Q: Steely
PAX: hambone, Butterfingers, Chunks, Cross-stitch, Steely, Shy-Guy
FNGs: None
COUNT: 6
CONDITIONS: COLD! Sub zero temperatures.

WARMUP:
25 IC Side Straddle Hops
10 IC Burpees

THE THANG:
Mosey to the High School Football Field(0.40mile)
Partner up and grab a coupon for each team. All PAX lined the sideline in their teams.
While one team member conducted the exercise the other ran sideline to sideline and the entire PAX waited in the squat or plank position until everyone returned.
First exercise curls, second exercise squats, third exercise overhead press; all with coupon. Then the coupon was carried by the runner, first front rack carry, second shoulder carry switching shoulders at the other side and third overhead carry; all while the partner did Merikans, WWIs and Burpees.
Next we conducted a sprinted race to the other sideline and back. The PAX was tricked with saying the last person had to do ten burpees but we all did the burpees together. 40 flutter kicks and a Lap around the track. Started over the exercise with the first three exercises.
Mosied back to the park, finished with some hangs and dips.

MOLESKINE: Burpees suck after a sprint!

ANNOUNCEMENTS:

COT: Shy-Guy’s M is expecting their second child any day now. Prayers for Strutters MIL.

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Birthday CTF

AO: the-castle
Q: hambone
PAX: Chunks, Space Baby, Squatter, Butterfingers, Dilbert, Hipster, Fabuloso, Steely, Livin’ On A Prayer, Barney, Strutter, SalPal
FNGs: None
COUNT: 13
CONDITIONS: just right to play CTF

WARMUP: lol no. Listen to the instructions. If you don’t, be on a team with hambone or make sure you’re listening to the instructions on the card.

THE THANG:
1. North vs South (side of the shovel flag)
2. Teams have 20 minutes to hide the 80lb sandbag in their territory (200 burpee penalty for all team members if all any team members are late getting back).
3. Each team member must touch the bag after it is placed / hidden (no slackers).
4. Bag must travel between .6 and .8 miles before placement.
5. After 20 minutes, teams switched sides and went to find the bag(s). First team back wins.
6. 200 burpee late penalty (not enforced)

MOLESKINE:
Congrats to the South for hiding the bag with camo and fooling the North-siders. Each man got over 3 miles of running / walking. Many thanks to the South team for making a strong effort to retrieve the bag where we failed.

ANNOUNCEMENTS: check Slack

COT: Thankful for 38 trips around the Sun. Let’s make this next one even better.

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The Discipline Runs

AO: the-discipline
Q: hambone
PAX: Butterfingers, Steely
FNGs: None
COUNT: 3
CONDITIONS: not too warm, not too cold

WARMUP: what is that?

THE THANG: run down to the parking lot and do some basic exercise while one man run.

continue down the loop into the dark forest

Stop in the low parking lot for football drills

Run back to penultimate parking lot and do some simple merkins with slow cadence

Run to the pull up bars and hang / rest / repeat.

Run to the finish.

MOLESKINE: A good bootcamp workout has 2.5+ miles of running. We accumulated 2.24, so there is room for improvement.

ANNOUNCEMENTS: CHECK SLACK

COT: thankful to God for the abilities we’ve been granted on this day.

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Whistle Stop Tour

AO: the-castle
Q: Barney , Chunks
PAX: Steely, Brown Slip, Pep, Strutter, Mr. Pancake, hambone, Anthony, Bobby, Jason
FNGs: 3 Anthony, Bobby, Jason
COUNT: 11
CONDITIONS: Perfect

WARMUP: Burpee Apocalypse. Mosey by the pond to parking lot, commence burpee apocalypse starting at 10, down to 1, led by Chunks.

THE THANG: Q turned over to Barney, counted 1s & 2s. 100 merkins, 200 WW1, 300 squats, interrupted by 5 whistle stops of 5 burpees each. While one PAX is working, other is running up the hill to stop sign and back. Upon completion we did a mosey back to shovel and finished with 20 flutter kicks and a stargaze.

MOLESKINE:

ANNOUNCEMENTS: upcoming Bourbon Chase.

COT: fall break travel.