120 pounds of fun!

Leave a comment

Cold but glorious morning in the gloom. 5 fellow pax joined me for the following.

Warmup:

20 SSH IC
10 Windmill IC
3 burpees
20 seal jacks
15 MNC
3 burpees
15 plank jacks
Stretch(looked at a very low flying plane)
15 Mountain climbers
3 burpees

Thang:

Everyone partnered up got a sandbag and engaged in a lazy Dora… with a twist.

Partner 1 does 10 reps with a sandbag while partner 2 does as many reps as they can of the accompanying exercise. Each partner switches off after 10 reps until the cumulative total is met.

60 Man makers with Burpees
60 squats with squats
60 curls with flutters
60 flutter press with LBCS

Now every minute… on the minute a timer would go off and everyone had to run to the end of the parking lot and back. This made it fun!

After this routine we did an Indian “run” (it was really more of a walk) where the leaders would partner carry the 120lbs sandbag while the 6 had to do 10 HR merkins to catch up. We made it around the parking lot twice before tapping out with about 2ish minutes left. I closed us out with some Mary and that was it.

Big thanks to Maximas for the lead and to all who showed.

TClap |
0

Prison Break

Leave a comment

Several pax were delayed this morning due to the police presence along Springfield Parkway. Warm-ups were performed in the parking to make sure an FNG did not arrive, dressed in orange or black and white stripes. Typical exercises – SSHs, Imperial Walkers, Wind Mills, Plank Stretches, Peter Parkers, Parker Peters.
Next, we moseyed to the end of the road at the back of the school. It took a couple minute to explain, The Traverse. Partner exercise – Partner 1 runs to the next light pole, 5 squats, back to partner 2, both run to the next light pole, partner 2 runs next light pole, 5 squats, back to partner 1. Continue pattern back to the school.
Once back to the school, we did a series of exercise combinations in the parking lot. Lunge walk, squats; Reverse lunge walk, Calf raises; Bear crawl, merkins; Crawl bear, CCDs; Crab walk, LBCs and Burpees broad jumps.
For the remaining time, we did two rounds of step ups, derkins, and dips followed by a lap around the parking lot. With two minutes left, we had time to burpee broad jump to the flag.

Great job men!

TClap |
0

Prison Break

Leave a comment

Several pax were delayed this morning due to the police presence along Springfield Parkway. Warm-ups were performed in the parking to make sure an FNG did not arrive, dressed in orange or black and white stripes. Typical exercises – SSHs, Imperial Walkers, Wind Mills, Plank Stretches, Peter Parkers, Parker Peters.
Next, we moseyed to the end of the road at the back of the school. It took a couple minute to explain, The Traverse. Partner exercise – Partner 1 runs to the next light pole, 5 squats, back to partner 2, both run to the next light pole, partner 2 runs next light pole, 5 squats, back to partner 1. Continue pattern back to the school.
Once back to the school, we did a series of exercise combinations in the parking lot. Lunge walk, squats; Reverse lunge walk, Calf raises; Bear crawl, merkins; Crawl bear, CCDs; Crab walk, LBCs and Burpees broad jumps.
For the remaining time, we did two rounds of step ups, derkins, and dips followed by a lap around the parking lot. With two minutes left, we had time to burpee broad jump to the flag.

Great job men!

TClap |
0

Prison Break

Leave a comment

Several pax were delayed this morning due to the police presence along Springfield Parkway. Warm-ups were performed in the parking to make sure an FNG did not arrive, dressed in orange or black and white stripes. Typical exercises – SSHs, Imperial Walkers, Wind Mills, Plank Stretches, Peter Parkers, Parker Peters.
Next, we moseyed to the end of the road at the back of the school. It took a couple minute to explain, The Traverse. Partner exercise – Partner 1 runs to the next light pole, 5 squats, back to partner 2, both run to the next light pole, partner 2 runs next light pole, 5 squats, back to partner 1. Continue pattern back to the school.
Once back to the school, we did a series of exercise combinations in the parking lot. Lunge walk, squats; Reverse lunge walk, Calf raises; Bear crawl, merkins; Crawl bear, CCDs; Crab walk, LBCs and Burpees broad jumps.
For the remaining time, we did two rounds of step ups, derkins, and dips followed by a lap around the parking lot. With two minutes left, we had time to burpee broad jump to the flag.

Great job men!

TClap |
0

Shoulders and More

Leave a comment

WARMUP: Motivators x7, Big Arm Circles, Cherry Pickers, Windmills, Mosey to and around the church parking lot
THE THANG:
1) Tellier-inspired 4-courners around the church parking lot
-Corner #1 – 10 Burpees
-Corner #2 – 10 Burpees, 25 Merkins
-Corner #3 – 10 Burpees, 25 Merkins, 50 LBCs
-Corner #4 – 10 Burpees, 25 Merkins, 50 LBCs, 100 Squats
2) At church field/gravel parking lot:
-Bear crawl appx. 40 yards x2
-Lungewalk back x2
3) Mosey to the apartment circle:
-50 Carolina Dry Docks around the circle curb
-100 step-ups on the retaining wall
4) Mosey back to COT
MARY: Yes. Full circle.
ANNOUNCEMENTS: D2D, Q-school, Newsletter
COT: Completed

TClap |
0

Cindy’s Flipboard of Pain

Leave a comment

WARMUP: Get 2 blocks. Take to the parking lot and drop one, then carry the other to the far side of the lot. Indian run back to pick up the people who forgot that we started at 0515. Circle up for SSH, Morracan Night Clubs, Windmills and Merkins.
THE THANG:
Round 1

10 Merkins
15 Squats w/ Block
20 Overhead Press

Sprint to the Other Side of Lot

10 Burpees WITH CLAP AT TOP
15 Bentover Rows Each Arm
20 Curls

Sprint to the Other Side of Lot

Rinse & Repeat

Round 2

10 WWII Big Boys w/ Block
15 Flutters with Block Overhead
20 Chest Press

Sprint to the Other Side of Lot

10 Thrusters
15 Straight Arm Lifts
20 American Hammers
Sprint to the Other Side of Lot

Rinse & Repeat

Take the blocks back

Since we were running out of time, but too much time to go back and just Mary, we did 6’s at the hill. Sawdust picked burpees and Bluey picked merkins. Burpees at the top of the hill and merkins at the bottom. Then 1 more burpee when everyone was finished at the top and back to COT.
MARY: Ran out of time.
ANNOUNCEMENTS: Read Your Newsletter. Saw Dust planting seeds for a rafting trip down the river and Daisy (or Daffodil) walk through a gorge.
COT: Prayers and praises that stay in COT.

TClap |
0

Hitting the Cycle

Leave a comment

WARMUP:

10 windmills
20 hillbilly walkers
10 cherry pickers
15 Moroccan nightclub

Walk to first pole, drop bells, mosey to other side of parking lot, 20 incline merkins on curb, mosey up hill, 20 low slow squats at top of hill, mosey to curb, 20 calf raises on curb, mosey back to pole

THE THANG:
Hitting the Cycle:

Uhaul in cadence
Lunge walk to second pole for a single
American hammers in cadence
Rifle carry to third light pole, murder bunnies to forth light pole for a double
Monkey humper goblet squats in cadence
Around the world back to first light pole, lunge walk, rifle carry for a triple
2 handed upright rows in cadence
Murder bunnies, around the world, farmer carry, lunge walk for Homerun
Curls in cadence
Rifle carry for a single
Flutter with a press in cadence

MARY: Big boys, American hammer, flutter with a press
ANNOUNCEMENTS:
COT:

TClap |
0

Preparedness at Dawn Patrol

Leave a comment

Weather was 32 degrees and YHC had cold hands and feet coming off an earlier Q at the Coaches Box but pressed on.

YHC continued the discussion on Jester and Preparedness throughout the workout.

THE THANG:

Mosey to Lash parking lot

COP
Lots of exercises here

Mosey to far end of the lot

BLIMPS workout
Burpees x 5
Lunges x 10
IW x 15
Merkins x 20
Plank Jacks x 25
Squats x 30

Run to end of lot after completion of a round. Rinse and repeat 5 times

Mosey home with Mary along the way.

COT:

32 Year Anniversary for DD
Prayers for Old Bay M
Prayers for Sprockets upcoming grandchild

TClap |
0

Preparedness at the Coaches Box

Leave a comment

Weather was 32 degrees and chilly but the lights were on and YHC was prepped for a Q to discuss Jester and Preparedness

Simply defined, the Jester is temptation of the flesh that hinders Acceleration. It is a stumbling block that a man continuously trips over in his effort to become a Pro.

The Jester tells a man several lies including:

1. You are the boss of me
2. You are what you do
3. You are not a bad guy
4. Jester and Virtue can coexist
5. You can’t live, if living is without me

But the antidote to the Jester is preparedness, preparing for what is expected and what is unexpected. The addition of love to this preparation leads to diminishing the Jester. But it is a battle that a Man must fight throughout his life.

THE THANG:

Mosey to the front of FMHS

COP
SSH
Merkins
Windmills
CDD
MNC
Plank Jacks

Mosey to the band lot

Deconstructed Burpee – STAR model

Burpees in the middle x 5
Bobby Hurley x 25
Squats x 25
Merkins IC 12
Mtn Climbers x 25

Mosey to pull up bars

Grip Strength work
Partner 1 – hang
Partner 2 – Mary

Rinse and Repeat x 3

Mosey home for COT

TClap |
0