Black Diamonds… No Burpees

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Warmup:

15 rounds
30 seconds work 10 seconds rest
15 Merkins and 15 LbcS

Quick Michael Phelps Cool down and then moseyed around the elementary school circle to the base of the hill.
Did a EMOM where every minute on the minute we’d run up the hill and then after another minute would run back down the hill. Repeated until all Pax finished these exercises:
25 HR Merkins
100 Squats
150 2- Ct Flutters
50 Diamond Merkins

Run to Elementary School got to the far end and did the following:

30 Seconds work 10 Seconds rest
SSH
High Knees/Jump Rope
Imperial Walkers
Catalina Wine Mixers

X2 Rounds

Run back to COT

Did a Jack Webb of Big Boy Situps with Freddy Mercury’s

This took us straight to 6.

Big question today for the Pax to mull over is “what’s your black diamond?” What’s you big challenge and how do you overcome it?

Thanks to Poppins for the lead!

Take care everyone!

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Rock buddy

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Ran around and did some wheelbarrows up a hill then pull up bars and another hill and sprint and squat and merkin and laugh and more squat and Mary and pray. Twas glorious!

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Murph prep

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WARMUP:
Some SSH, IW, HW, Moroccan Nightclubs

THE THANG:
Moseyed over to the back of the school to the bottom of the second hill for some 11’s
Merkins at the top of the hill, jump squats at the bottom.

Moseyed around the backside to the front of the school to the benches for a 10min AMRAP.
10 derkins, 20 gas pumpers, 30 curtesy lunges (SC).

MARY:
Last 10 min, passed around a slam ball, and some other stuff.

ANNOUNCEMENTS: Murph, Konvergence, Boss Hogg’s going away lunch/dinner/party, Canoli Run May 18, 2024
COT:

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The Armory 13

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A bakers dozen (13) pax came out to the Armory.

Started with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.

Then into a tabata/HIIT routine: 45 seconds ON exercise, 15 seconds rest/transition. The sets were:
Set One:
KB Swings
Side bends
Tricep press
Goblet squats
Burpees (without coupon)

Set Two:
Curls
Shoulder press
Bent over rows
Thrusters
Mountain climbers (without coupon)

Set Three:
Bob & weave
Standing rows
Alternating revers lunges
America Hammer
Merkins (without coupon)

In between of each set we did a short run.
Rinse/repeat sets.

Finish with some mary: Flutters, freddies, box cutters, LBC

Fini
COT

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Park Swings & Broga

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WARMUP: SSH, Windmills, MNC
THE THANG:
Ran around the track at WEP stopping at each hanging swing (9 bench swing stops) performing a set of exercises at each swing
Round 1 – 10 burpees at each swing
Round 2 – 20 Merkins
Round 3 20 Squats
Round 4 – 20 LBCs
Finished with ~ 3 miles of running
Closed out with 10 minutes of Broga
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in Prayer

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We ran

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We had 9 on a beautiful morning at Flight Plan.

Praises for kids getting engaged, kids taking learners permit tests, coming home safely from school.

Prayers for Jay (Bass-O’s Dad)

Thankful for the Lord holding us close and blessing us with much to praise Him for.

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Runny thingy doing on

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WARMUP:
Ready… set…

THE THANG:
…GOOO!!
Route:
160 to Massey to spratt to Leonidas, and repeat the loop then return to COT

MARY:
ANNOUNCEMENTS:
COT:

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Alcatraz Runs of pain

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Six pax posted at Alcatraz.

Started with a mosey run down to the circle and back.

Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (10x I/C)
Moroccan Nightclubs (10x I/C)
Low slow squats (10x I/C)
Big Arm Circles (6 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Short mosey run

BB court relays
10 Bobby Hurleys at the baseline, run to ½ court and do 20 Bobbys, run to far court and do 30 Bobbys, run/return to baseline.

Run to pull up bars
Pax do five pull ups and five toes to bar, waiting pax plank

Run again
“Bench” work: at short retaining wall we did: step ups, Dips, Incline Merkins, butt touch squats, calf raises, and then decline merkins.

Run some more.

Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do jump squats, repeat
Bear crawl…stop and do merkins, repeat
Lunge walk…stop and do smurf jacks, repeat

Short mosey run
Back at the BB court: Prison yard burpees; from 7. Pax start in one corner and do 7 burpees, then bear crawl to next corner, do 6 burpees, bear crawl to next corner, do 5 burpees, and so on until 1.

Run. Some. More.
Wall work: Wall sits (rotate pax doing three burpees), BTW.

Back to parking lot:
Airbornes
Mary
Fini
COT

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Mother Rucking Wednesday

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WARMUP: 5 min of burpees, first 3min are man makers, last two are slick burpees. I believe 35 was the number squatch got. 🤢
THE THANG: Ruck up and pickup the Implements of whoa and form a two man column as we make a loop around the park. Mumble chatter voted full size truck battery as the worst coupon so it became the timer. Rotated through Tamp, sandbag, battery and Tommy gun, and stupid plate. How could I forget that annoying thing.

We learned that carrying heavy things for long distance smokes shoulders and forearms.

Finished loop then parked coupons on grate and retrieved other heavy things. Then played “uncle”.
Start from a plank position facing away from coupons.
Count of three jump up and grab coupon and run or try to as fast and for as far as you can until somebody wants to stop. They yell UNCLE and everyone drops coupons where there at and mosey back to starting grate. Plank for the six.
On the count of three everyone runs back to retrieve a coupon that wasn’t yours and race back to starting grate.
Repeato Repeato Repeato

Finished with two minutes of slick burpees.
MARY:
ANNOUNCEMENTS:
COT:

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Less is more

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WARMUP: mosey to the track around the courts.  Windmills, imperial walkers, Moroccan night clubs, merkins, shoulder taps, stretching.  
THE THANG: 5 rounds of 20 & 23’s – 20’s on one end of the track and 23’s on the other – 20’s alternated between LBC’s and Freddy’s.  23 were squats alternating between regular and sumo.  

Next round of 5 – 20 SSH’s and 23 of your choice of merkin (wide arm, regular or Diamond), except the 4th round.  PAX did monkey humpers – just because.  

Next – Tabata – 40 secs on 20 off for 5 minutes

Minute 1 – merkins
Minute 2 – Freddy’s
Minute 3 – SSH
Minute 4 – LBC’s
Minute 5 – Wall sit of gratitude

4 minutes of Broga closed us out at 0715

MARY: no time
ANNOUNCEMENTS:  many
COT: 5th core principle

Thanks for the opportunity, Bitcoin.

Honored,
Cyclops

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