WARMUP:
10 squats with 60lb sand bag and ruck
THE THANG:
Wait for folks to show up
MARY:
Throw down some sandbag work
ANNOUNCEMENTS:
COT:
At Panera
No Pirate…. No problem for todays Q as the rest of us figured it out in the fly.
I did a 10 minute warmup just make sure we didn’t have any stragglers then Change order took over the next piece.
We partnered up and one partner would run while the other partner did a AMRAP until they returned of the following exercises:
Merkins
Squats
LBC’s
Mountain climbers.
After 2 rounds we all got a turn calling exercises.
Then with 5-7 minutes left Change order led us in Broga.
Mumblechatter was great workout was good and couldn’t have asked for a better start to the day!
:punch: :punch: :punch:
WARMUP: did some stuff
THE THANG: the keg is not allowed to touch the ground for the next 45 minutes. Guys shared the burden as we traveled around campus. Found two hills and did bear crawls and lunges up and down the hill while doing some exercises at top. Happened to find one ofTiller‘s tires and did some flips with that too.
MARY:
ANNOUNCEMENTS:
COT:
Disclaimer Avoided all semi pros out in the gooom
WARMUP: 15 Him Counted
THE THANG: Cross LP parking lot towards Munn Rd and hang left. All lefts from there at the following intersections: Harris St. , Jackson St, Hwy 160, and Founders Coop
MARY: she was missed
ANNOUNCEMENTS: The Q was not present, he arrived late
COT: Always stays in CoT! Remember Pax, that Attitude and Proximity are ideal to remaining consistent and continuous acceleration.
Short warmup with laps around the parking lot. Did exercises in between. Barry and 8 covered a lot of ground on mumble chatter topics. Covered a couple of miles and smiles.
It was a crisp 25 degrees as YHC walked up to the shovel flag just after 0500hrs. Some of The Fort’s finest, but not all, began to arrive in varying conditions.
DISCLAIMER: The mumblechatter started early, YHC felt honored to have the usual suspects in attendance, so a strong disclaimer was shouted out.
WARMUP:
Mosey to the pharmacy – Band Camp, in typical Weasel Shaker fashion, tried to push the pace since he was already warm from running to AO. CoP in pharmacy parking lot. Those suspects ramped up the heckling here, an endearing jester, but we pushed on:
– 25 SSH IC
– 10 LSS IC
– 10 Imperial Walkers IC
– 10 Hillbilly Walkers IC
– 10 MNCs IC
– Yoga
THE THANG:
Moseyed down to the parking lot behind Italian Job’s rehearsal dinner. He reminisced for the PAX as we began The Thang.
– Lunges down 3 travel lanes
– Bear crawls back down 3 travel lanes
– Burpee broad jumps down 3 travel lanes
– Toy Soldiers down 3 travel lanes.
Moseyed to Pike parking lot at top of Massey. Shoulder taps for the 6. Partner up for DORA. One PAX runs to bottom of Massey and back while other does the following exercises.
– 100 Merkins
– 200 Squats
– 300 LBCs
Finished with enough time to hit the Pike wall for 3 rounds of burpee waterfall while we did wall sits.
MARY: Flutters
ANNOUNCEMENTS: D2D Bar, State of the Union tonight, Blood Drive!
COT: Stays in COT
WARMUP:
“Weight off”
Windmills, imp walkers, hillbilly walkers, dynamic plank stretching and merkins
THE THANG:
“Weight on”
Ruck over to Amphitheatre toting the three sandbags
Performed a heavy Dora
Partner 1 bear crawls up each level of the amphitheatre, at each level perform one hand release merkin
Then scuttle down hill
Partner 2 does the following (taking turns)
50 ruck merkins
100 lunges
100 calf raises
After we completed that and successfully dodged the huge pile of Dookey in the icy grass we did alternating sand bag toss up to sidewalk
From there we rucked over to Hubert graham and took turns with the sandbags while rucking, we got to revere then turned around, there and back we stopped every .2 miles or so to complete 10 squats and 10 irkins, we got about 70 of each in by the time we got back to COT
MARY: sorry girl- catch you next time
ANNOUNCEMENTS: D2D
COT: reach out to a Kotter and check on ya peeps!
1/9/24 – the Ranch Bootcamp
PAX
Soup to Nuts
HalfShell
Rainmaker
JWOW
Birdcage
Sugarbug
Kielbasa
Grout
Kermit
Harry Carey
Masterpiece
Mark Nestel Change Order
Cubbie
Warmup
SSH
Cherry Picker
Windmill
Peter Parker
Parker Peter
Planks and Yoga
The Thang:
Playground – 15 reps x 2
Pull-ups
Dips
V-ups
Progressive ladder, 15 reps run 1 lap
1. Merkins
2. Bobby Shirley’s
3. LBC
4. Burpees
5. Lunges
6. I had more planned but we ran short on time
Mary
– Rosalina’s
– Box Cutters
– Leg lifts
During that time I shared my testimonial. You are not the worst thing that has happened in your life.
God is great.
WARMUP:
SSH
Windmill
Butt kickers
High knees
Soccer hips
Broga
THE THANG:
Daytona 500
5 exercises 25 reps each for 4 laps
Merkins
Squats
SSH
Calf raises
LBCs
Total of 500 reps when completed and roughly one mile.
With some time to spare we bear crawled a little and crawl beared a little too.
At the end I was able to introduce Pirate to some new exercises such as Dirty Myrtles and Airborne hip exercises, fan favorite for sure!
Thankfully the bakery was in full working order and the dumpster smells were not. We worked hard enough for all Pax to have one doughnut.
MARY:
ANNOUNCEMENTS:
COT:
Ran from blue down to Dragon Way. Did a loop around the school. Then ran down the hill to Stebbins and up that. Back down Dudley to Dragon Way and repeat .