Elevated 4 Corners

Leave a comment

WARMUP:
Quick warmup on the Kingsley amphitheater stage (SSH, Windmills, Toy Soldiers).

THE THANG:
Run to building near the hotel for 4 corners.

Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 Donkey Kicks at each corner
Round 3 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch
Round 4 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 Do key Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 8 – 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6 box cutters
Round 10 – 5 plank jacks, 6 box cutters
Round 11 – 6 box cutters

For rounds 5-8, we ascended the stairs to get corners 2 and 3 on the second floor of the building.

MARY:
Back at the amphitheater stage, we did American hammers, flutters, and 60 seconds of total body destroyers.

Great work men! Thanks for the chance to lead, Jekyll!

TClap |
0

Back last! Rucking VQ with GAME!

Leave a comment

WARMUP: SSH and the Kasbah #2s
THE THANG: 12 was the rep count for all work to honor LEOs including my nephew. Ruck over to railing facing the lake and some hopping merkins until we got to the stairs. Up the stairs and over to the Marriott where we talked about Gratitude and Attitude then did some Russian Tap Dancers and LSS. Rucked to Sunbelt and talked about Maintaining focus and Energy. Rucked the perimeter of the parking lot and up to the roundabout. There, we did some calls raisers and slightly inclined merkins. Rucked back up the hill toward Panera passing around <@U02JMD0EKS8>’s 60 pounder. Rucked through the quiet zone again then back for some Mary. It felt quite contrary but we did some BB Crunches, Protractors and finally some body destroyers. The PAX were very gracious and kind.
MARY: Not Wild Eyed Crazy but yes, she popped on.
ANNOUNCEMENTS: <@U02JMD0EKS8> Bon Voyage March 1st, <#C040E2ZA943> March 8th, Convergence at <#C02P7E6JT55> on March 14th and the <#C03J56KFVAA> #Jaeger March 15th.
COT: Prayers for health and for strength. Prayers for the families of those who lost loved ones. Praises for Gratitude including the PAX and new jobs.

TClap |
0

Sprints, light poles and burpees

Leave a comment

WARMUP: mosey to the far parking lot at the end of the school.

Exercises in cadence included:
SSH
Merkins
Low slow squats
People’s chair with Moroccan night clubs
Hillbilly walkers
Imperial walkers
Windmills
Produce pickers
Peter Parker’s

THE THANG: mosey to the the hill
An exercise was called in cadence at every light pole – at varying numbers of reps – YHC called sprint and pax sprinted to the next light pole. This took place to the top of the hill and then back down – a total of 20 light poles were “visited”. PAX took turns calling exercises on the way down. Leadership is best when shared.

Mosey back to basketball courts with a combo of lunge walks and bear crawls across.

MARY: no time
ANNOUNCEMENTS: you bet – read your newsletter
COT: remains the 5th core principle. Be thankful for all we’ve been given.

Thanks for the call, Barkley. :eye:

TClap |
0

Staying in the box at Coaches Box

Leave a comment

YHC was 1st F Q for 1st 30 minutes so warmup was brief and right into it.

WARMUP: IC: Imperial Walkers, Cherry Pickers, Hillbilly Walkers.

THE THANG:
Used the big large box already in parking lot to my advantage.
4 corners to keep us loose.
Sprint down to 1st corner, 20 Merkins
Side shuffle across to 2nd corner, 20 Diamond Merkins
Nur to 3rd corner 20 Blast Off aka Mike Tyson Merkins
Side shuffle to start/4th corner for 10 right side merkins and 10 left side merkins.

Line up on the line.
Bear crawl 10 yards, 10 burpees, burpee broad jump back.
Bear crawl 20 yards, 8 burpees, BBJ back.
BC 30 yards, 6 burpees, BBJ back.
BC 40 yards, 4 burpees, BBJ back.
BC 50 yards, 2 burpees, BBJ back.

Circle up for my closing minutes with a Circle of Hate. One pax bear crawls to the light post and back while calling and exercise for the pax to complete. Olaf called Burpees, Suplex called ABC ab work & Boomer called Box Cutters and time was called.

Then Olaf led us in a great 3rd F discussion, that’s right!

MARY: Never laid eyes on her.

ANNOUNCEMENTS:
– Rooster this Saturday.
– QvQ.
– Fort Convergence
– Read them newsletters

COT: Prayers & praises and Olaf closed us out.

I appreciate Suplex and the cross regional work he is inspiring. Wish more from both would hop on as we are logistically so close. I really enjoyed the time together and the opportunity to BD Bandcamp, a win win across the board!

TClap |
0

Sweating with the oldies

Leave a comment

WARMUP:
SSH, windmill, but kickers, high knees, inch worm merkins on the field

Bear crawl back across the bridge

THE THANG:
7’s on the hill while nur up merkins at the top and big boy sit-ups at the bottom

Moves over to the basketball courts

2 rounds of
Dips, decline merkins and step ups
20 each

1 round of
American hammers, squats, wheezy jeffersons

Move to the picnic tables
1 round
Bent over rows by grabbing one side of picnic table and picking it up
Dead lift

MARY:
Airborne hip exercises
ANNOUNCEMENTS:
COT:

TClap |
0

Not at all easy this Saturday morning

Leave a comment

Five brave men weathered the cold Saturday morning and made it to the Yard for a YHC led beat down, and arrived two minutes before the start time.

Warmorama:
After a quick circle on the tracks, Floatbridge led us for some warm up exercises with,

Side straddle hops
Imperial Walkers
Moroccan Nightclubs
Seal Jack’s
And more…

The Thang:

High knees then sprint
Lunge walk and sprint back
Toy Soldiers then sprint back
Butt Kickers and Sprint back

We headed to the benches for some,
Step ups – 25 each leg
Followed by different flavors of calf raises 20 each

Then back to the basketball courts for,
7s
CDD & Squats
Merkins & Lunges
Mountain Climbers & Bomb Jacks

Mary’s
Burpees
PAX choice round Robin

TClap |
0

Rhabdo Ladder

Leave a comment

WARMUP:
SSH, an Imperial Walker – Squat mix, merkins, Peter Parkers

THE THANG:
tel:10-9-8-7-6-5-4-3-2-1 Pullups
1-2-3-4-5-6-7-8-9-10 Handstand pushups or modify to squat thrusters with a Cindy

Called an audible to move to the next workout after 1 person was done.

Moved to the track and partner up for
100 merkins and 100 squats between partners followed by 400m run
Then 80 merkins and 80 squats, 400m
60 merkins and 60 squats, one last lap

ANNOUNCEMENTS: Jaeger, Rooster, Battlebot’s last Q and farewell at Printshop, Bethel

COT:

TClap |
0

A little light math in the morning

Leave a comment

WARMUP: imp walkers, hillbilly walkers, shoulder taps and Peter Parkers, all in cadence

10 count motivator
THE THANG:
Mosey to the last row of parking spaces
3 exercises per station – flutters, American hammers, Freddy mercuries

Stations are the first and last parking spot in each row

Rep count at each station is the sum of the digits of the 3-digit number in that parking spot

Mode of transport is run between stations in the same row, and bear crawl between rows
MARY:
ANNOUNCEMENTS:
COT: yup

TClap |
0

Ruck>run

Leave a comment

WARMUP:
THE THANG:
Run route = y trail then up 6th crossing to Sutton, left on Sutton, right on mills, left on gardenia, right on morris hunt, right on dowling, then up the hill in Berkshire, then back to start via Richard’s crossing

the ruckers went were ruckers go
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0