Author: Sean Corcoran (Page 9 of 13)

It was a beautiful morning and 9 of us came to play ball this Friday,

We ran to the back side of the school to do our warm-up and did some Hillbilly Walkers, Moroccan Night Clubs, and Toy Solider Squats.

We made our way back to the baseball field for the main events

First up was a 7 of diamonds (4 base accumulator)

at home plate, we started with 7 Bonnie Blairs

Added 14 flutters at 1st base

21 CDD’s at 2nd

28 LBC’s at 3rd

Then made a 2nd trip around the bases taking one of the exercises off at each base until we were left with just the Bonnie Blairs

Then some good old fashioned competition was in order so we played some F3 Baseball.

We split into teams and each team started at a different base

When each team completed a cumulative rep count of 40 reps of each exercise they advanced to the next base via bear crawl and lunge walk

The team who completed the bases the most times during the remaining time won.

The exercises were : 40 merkins

40 Squats

40 PLank Jacks

40 burpees (we ran out of time before getting to these)

Back to COT and we were done!

We had 7 make it out for great morning and we started by the regular intro to make sure we did not have any FNG’s. We did a mosey from the parking lot of a church. We did some warm-ups and the numbers were dedicated to the days I started.

We ran to Davis Park and partnered up for a Dora.

100 merkins
200 american hammers (count one side)
300 squats

We ended with the motivator. 7 SSH, 7 Seal Jacks, 7 Squat Jacks, and 7 Calf Raises. Each round decreased by one rep until we completed all exercises.

Till next time…. GK

I was asked by Radar to come to Q at Tequila Sunrise. It was great seeing everyone. After a brief disclaimer, we headed to the track where the train whistle sounded so right off the bat we did 5 burpees.

The Thang

We took four laps and then circled up for the workout.

100 alarm clock or backside burpees
200 merkins
300 squats

With about 10 minutes left, we did suicides on the lines of the parking lot. After one set of suicides, each pax lined up to perform suicides again, but this time we did 20 mountain climbers at each line.

With a few minutes remaining, I handed it over to Radar for ab exercises.

Announcements:
2F tonight at Bearded Buffalo and Rusty Rabbit.

Convergence 7 a.m. at Folson. Sargento said there is a special 2F afterward.

2F lunch at Bubba’s on Franklin Boulevard.

F3 Dads at Gashouse on July 23.

Tubing July 30. More details to come.

Blood Drive August 10. More details to come.

Prayers
Several prayers were mentioned today.

Wet Nutz

Modified Murph and Quarter Pounders

Warm-O-Rama

5:30 Go Time!   I disclaimed the legal stuff and we started with The Pledge of Allegiance to the Flag.   Warm Ups included SSH’s, Sun Gods, Mtn Climbers and Produce Pickers.   I saved the message until the ending COT.  #DRP   #ACCELERATION

The Work

First up, a steady mosey around the school track.   Spin the Music, RUSH was the morning playlist:  Tom Sawyer, Spirit of the Radio, Working Man, the list goes on and on.   I called out a “Modified Murph” – 5 cycles of the following:

• 10 Pull-Ups
• 20 Merkins
• 40 Squats
• 1 Lap around the track (rinse and repeat)

Next up, mosey over to the wall for some wall sits, 15 minutes remaining so we didn’t linger long at the wall.   Then, off to the grass field for modified Quarter Pounders.

• From the Goal Line, run to the 25 yard line, 25 Mountain Climbers, then back to Goal Line
• From the Goal Line, run to the 50 yard line, 50 SSH’s, then back to Goal Line
• From the Goal Line, run to the 75 yard line, 75 LBC’s, then back to Goal Line
• From the Goal Line, run to the 100 yard line, 100 Flutters, then back to COT

With 40 seconds remaining, we did American Hammers until time expired.   I believe the PAX were gassed!   I know I was.

Announcements:

We talked up the upcoming events.  July 15 Brew Ruck in Lake Wylie.

Prayers & Praises:

For all of the spokens and unspokens we gathered as ball of man and prayed us out.

Honored to lead these fine Men at Abyss, thanks Huffy for the opportunity to lead !

Dan Sippel, 54, Quasimodo

Warm Up
Four laps around the track.
SSH
MNC
Merkin
Mountain Climbers

Round 1
30 Ranger Merkins
20 Jump Tucks
20 Big Boy Sit ups
Take a lap

Round 2
20 Carolina dry docks
40 squats
50 LBC
Take a lap

Round 3
20 diamond merkins
20 bomb jacks
20 crunchy frogs
Take a lap

Round 4
30 dips
25 jump squats
15 donkey kicks
Take a lap

Mosey over to the wall. Wall sit. Two pax would run out to the paved lot and perform an exercise. We did this for two rounds.

Mosey over to the play ground. 5 rounds (10 dips and 5 pull ups)

Mosey over to the school parking lot for sprints and gassers.