Wall Work:
People’s Chair with OH Claps
Australian Plank Jacks
Bench Work:
30,15,10 Steps Ups
30,15,10 Dips
Dora:
100 Pushups
200 Squats
300 LBCs
Rinse and repeat bench work. Back to COT for Mary.
Jwow
WARMUP:
– Air Squats
– Good Mornings
– Lunges
– The Windmill
– Imperial Walkers
– Hillbilly Walkers
THE THANG:
– Mike Tysons # 5
– Squats # 10
– Good Mornings # 10
– LBCs # 10
– Merkins # 10
After you completed the exercises you ran a lap. After each time you completed the thang you added one lap to the run.
Ended with some good ol stretching
MARY: Around The Circle
ANNOUNCEMENTS: Read your newsletter
COT: Yes, there was COT
WARMUP:
– Large arm circles
– Windmill
– Imperial Walker
THE THANG:
Circuit training -> two rounds 45 sec exercise + 15 wait
– Lunges
– Leg raises
– Squats with 25 dumbbell
– Manmakers -35 lbs sandbag
– Mountain Climbers
– Imperial Walker
– Plank
– Flutter Kicks
– Plank Jacks
– American Hammers
Four corners – Round 1 5 reps, Round 2 10 reps and Round 3 15 reps
Corner 1
– Mountain Climbers
– Squat Jumps
– Flutter Kicks
Corner 2
– Side Straddle Hop
– Donley Kicks
– Ankle Taps
Corner 3
– Burpees
– CDD
– Wind Sprints
Corner 4
– Merkins
– Plank Jacks
– Shoulder Taps
MARY:
ANNOUNCEMENTS:
– Read the newsletter
– Christmas Parts -> we need tables and chairs
COT:
Went down munn to Harris up to 160 went to Grier and still for Alabama. Back to Panera with a loop through apartment complex. Right at 6miles. Not a professional.
We had 9 at varsity (2 for IronPAX, 1 proctor, and 6 for a Cindy beatdown. Here’s what we did:
Warmup
– 10 Low Slow Swuats
– 10 Mountain Climbers
– 10 Windmills
Mosey to get a cinderblock
– 10 Manmakers
– 15 Curls
– 20 OH Press
– 25 Flutters with a Press
– 30 Cindy Swings
– 20 Squats
– 15 Skull Crushers
– 10 Sit-up to Press
– Jog to AO Jones
Repeat 2 more times
NMM
Below is an AI generated backblast about yesterday’s workout. Some of it is true.
The sun had yet risen where the flags would be, and the usual quiet was shattered by the sound of furious guitar riffs echoing across the lot. Rumbling Bald himself had decided that today was the day he would reinvent himself as a heavy metal solo act. His amps were cranked to eleven, his hair (which may or may not have been real) was blowing in the breeze, and every bird within a mile radius had fled in terror.
In a parking spot nearby, Birdcage was already five tall tales deep. “And that’s when Dark Helmet single-handedly wrestled a grizzly bear with a lightsaber and taught it calculus!” he boomed, waving his arms dramatically. Nobody was buying it, but everyone kept listening because Birdcage’s delivery was too good to ignore.
Time Machine, meanwhile, sat cross-legged on the asphalt, looking like he had aged a century overnight. “What am I doing with my life?” he muttered, staring off into the middle distance. “I mean, posting at Varsity? Was that really my legacy? Out of all possible timelines, why did I land there?” He sighed so deeply that Rumbling Bald’s double-bass pedal briefly went out of rhythm.
Finally, Spiderman dropped in from a nearby tree branch, landing with a thud. “Hey, uh, what’s all this?” he asked, eyeing the stack of cinderblocks Italian Job had been planning to incorporate into Bald’s stage show.
“Those,” Rumbling Bald growled, “are for dramatic effect. I need someone to swing them into the pit when the breakdown hits.”
Spiderman looked at the rocks, then back at Rumbling Bald, then immediately raised both hands. “Nope. Nope nope nope. Swinging heavy things is not in the contract.” With a single web-thwip, he was gone before anyone could argue.
Birdcage stood, puffed out his chest, and pointed dramatically toward the horizon. “Did I ever tell you about the time Dark Helmet built an entire stadium out of marshmallows just to host the galaxy’s first interstellar dodgeball championship?”
Time Machine groaned, Rumbling Bald shredded harder, and somewhere in the distance Spiderman was still muttering: “Nope. Not my job.”
And thus, the morning at NaFo ended the way all their gatherings did—half concert, half existential crisis, and entirely ridiculous.
WARMUP:
Yes. Usual suspects and some dynamic stretching followed by some plank work (side note: Fishstix is a badass and did a pre-workout with sandbags)
THE THANG:
Starfish Routine or as Change Order called it, “Spread Eagle”
Center complete three man makers with sandbag every time you were back in center, 17 times total
complete x amount of reps at each of the 4 corners
Increase reps each round, 20, 25, 30 and 35
Exercises
CDD
Hand Release Merkins
LBCs
Monkey Humpers
MOD changed per round
Lunge walk
Bear crawl
Crawl bear
Walk :rolling_on_the_floor_laughing: (After 501 reps we were a bit fatigued)
From there we moseyed to the pull-up bars because BAOPS.
Took turns calling out ab exercises while one PAX did pull-ups to failure
:two: rounds of this was sufficient
Mosey back for Mary
MARY: 3 minute more of her
ANNOUNCEMENTS:
Golf tournament
Invergence
Convergence
Fundraising for clean water for Kenya will be starting up!
COT: lifted up DDs M, Badlands, and praises for Pax supporting one another!
WARMUP:
The 2.5 mile pre run
THE THANG:
A weird version of 21’s
Cones were set up at 50m intervals up to 500m
Suicide run to each cone performing cleans every time you go back to start.
E.g.
Perform 10 cleans and then run to the 50m cone and back (100m)
9 cleans, then run to the 100m cone and back (200m)
8 cleans, 150m cone (300m)
The amount of cleans plus distance ran = 11
MARY: huh ?
ANNOUNCEMENTS: Bethel, 9/11 CSAUP, Golf Tournament
COT:
WARMUP: SSH x20, IWx15, HWx15, WMx10, CPx10, Merkinsx10, MCx10, PPx10, PPx10
THE THANG: Mosey to hill. At each light do 2 burpees to statrt then mode of transportation then 4 burpees at each light and end with 2 burpees at light.
Modes of transportation: Bear Crawl, Crab Walk, Power Skip, Lunge Walk, Karaoke
Then down the hill the same Burpee count:
Mode of transportation: Karaoke, Walk Lunge, Skip Power, Walk Crab and Crawl Bear.
Mosey to wall: 2 sets each of wall sits and BTW. Each man did a ten count.
MARY: Each called and exercise: American Hammer, LBC, Hello Ladies and X-O
ANNOUNCEMENTS:
Talked about Forged Fathers. How to step up when your child has special needs.
WARMUP: SSH, Windmills, Imperial Walkers, Hillbilly Walkers, stretchy things.
THE THANG: Moseyed to the lot in front of the theater.
Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear 1 line and do 7 squats. Bear Crawl 2 lines do 2 Merkins, Crawl Bear 1 line and do 6 squats. Repeat until you do 7 Merkins an 1 squat.
4-Corner Escalator
Corner 1
– Merkins – 10 reps
Corner 2
– Merkins– 10 reps
– Squats – 20 reps
Corner 3
– Merkins – 10 reps
– Air Squats – 20 reps
– Lunges – 30 reps (15 each leg)
Corner 4
– Merkins – 10 reps
– Air Squats – 20 reps
– Lunges – 30 reps
– LBCs – 40 reps
After this we went back down the escalator .
Mosey to the fountains for 11’s.
CDDs
Dips
MARY: Piston Crunches, Peter Parker’s, Parker Peter’s, American Hammers, plank
ANNOUNCEMENTS: Bethel Men’s Shelter, Invergence, Memorial Stair Run, read the news letter.
COT: Prayers were said.
WARMUP:
THE THANG: we walked with weight
MARY:
ANNOUNCEMENTS: read newsletter it all in there
COT: