Deep Burn at The Stockade

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It was a cold November morning in the Fort, but there was an lingering anticipation of a deep burn to keep the PAX warm.

Warmups:

·  Side Straddle Hops
·  Windmill (Trucker Friendly)
·  Tappy Taps
·  Hillbilly Walkers
·  Donkey Kick (In Cadence)
·  Down/Up Dog
·  Let Stretch

Everyone was feeling warm and we were off.

The Thang:

We were all feeling lucky this morning, so the Q decided to invite a friendly game of blackjack into the mix.

·   1 Merkin & 20 Leg Lifts = 21 reps of a deep burn
·  Run to the other side of the HT parking lot
·  2 Merkins & 19 Leg Lifts = 21 reps of a deep burn
·  Run to the other side of the HT parking lot

You can see a patter forming. We worked our way down to 20 Merkins & 1 Leg Lift.

If my Zima math is correct we did 210 Mekins, 210 Leg Lifts, and ran across the parking lot 10 times….Carry the 1.

We moseyed over to a wall for what the holy grail of the Exicon calls “Descending Testicles”

Descending Testicles:

·   15 degrees on the wall and 10 Derkins
·  45 degrees on the wall with 10 Derkins
·   Ball to Wall with 10 Derkins

We added 30 American Hammers & 30 squats.

Mosey over to COT with 5 minutes left. Might as well throw some Bear Crawls with Carolina Dry Docs in.

We did a Jack Webb with 4 Bear Crawls & 1 CDD. We made it to 36 Bear Crawls and 9 CDD’s until time ran out.

Prayers for Slapshot’s Mother-In-Law, my friends Mother-In-Law that passed, and safe holiday travel.

JWow

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Rinse and Repeat

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WARMUP:
Quick jaunt to just inside the gate of the football stadium
Keep it simple …..SWIMS
4-count, 15-20 reps, of each
* SSH
* Windmills
* Imperial Walkers
* Moroccan night clubs
* Strawberry pickers
Then to the track….

THE THANG:
Keep it simple yet effective
Perform the string of exercises…..
* 10 burpees
* 20 box cutters
* 30 hand-release merkins
* 40 LS squats
* 50 mountain climbers (2ct)
* Then run a lap (400m)
>> Repeat until time’s up

Everyone got in 4 complete rounds. We could have started on a 5th but took the final 5-6 minutes to work in some yoga to focus on legs, lower back, and hips.

GREAT mumblechatter!! Rainmaker, in his 2nd week of F3, mumblechattered into what became job networking with Splinter that may hopefully lead to a new job. More than a workout!! Awesome!!

COT
ANNOUNCEMENTS:
* A LOT going on! Read the newsletter and try to get involved.
P&P:
* Pulled a CSPAN an went to each PAX asking for a P&P. Alot lifted up to and laid at His feet.

Thank you Bodywash for the opportunity to lead.

Thankful and blessed,
– NASA

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The Zipper

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Pledge of Allegiance at 5:14 and then off to Hardee’s. The plan is called the zipper. Main spine is Springs St, 20 Merkins, at Unity Street, 25 LBC at Pine St 25 Flutter each leg. Meet back at Hardee’s at 5:55.

Got the call yesterday for the Q and luckily this site is easy Q to plan. The zipper didn’t disappoint and provided the sweat on a cool morning. Thank Jekyll for the call.

MARY: Plank Crunches and LBC with feet at 6”
ANNOUNCEMENTS: Blood drive, Bourbon and BBQ, Charity Shoot
COT: Prayers lifted

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Forget the Spartans!

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WARMUP: If you consider an almost 1 mi run with toy soldiers, karaoke, NUR and 60 merkins a warmup, then yes
THE THANG: broke up into three groups of three for 4 rounds of pain stations…

First round:
Group 1- 20 pullups
Group 2 – run around small parking lot
Group 3 – 30 burpees

2nd Round
Group 1 – 15 pullups
Group 2 – run
Group 3 – 50 merkins

3rd Rd.
1 – 5 pull ups, 10 squats, 15 calf raises
2- run
3 – 50 flutters

Rd 4
1 – 50 squats
2- run
3- 25 Mike Tysons

Run back towards COT, got in some wall sits with 5 merkins each
MARY: More merkins and some supermans
ANNOUNCEMENTS: tons of stuff going on
COT: prayers and praises!

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The Perfect Storm

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The fog was thick, the rain was coming down in buckets, it was the perfect storm for pain. Just like the movie Waterworld, dry land wasn’t a myth as we headed for cover in the church parking lot.

Warmup:
SS Hops
Windmill
Cherry Pickers 🍒
Low Slow Squats

The Thang:
Kettlebell Swings
Squats
Run a lap

Bent Over Rows
Chest Press
Run a lap

Curls
Flutters
Run a lap

Snatch
American Hammers
Run a lap

3 round of the above then COT.

JWow

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Five at the….oh wait – that’s Friday!

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WARMUP: Jog with some windmills, planks, merkins, produce pickers aka tally taps and moving from light pole to light pole with burpees, merkins or squats at each, then…..
THE THANG: Joined the PAX doing the Chad 1000X workout at the stadium. We went to the track and did laps, stopping at the 50’s for 10 merkins at between the uprights behind each end zone for 10 squats each. 7-8 laps completed and Slap Shot was king.

PAX got 2.5 miles and between 180-200 merkins and the same on squats. Simple but got our monies worth.

MARY: It exists, we talked about it as we scrambled to make it back to COT from the stadium by 0600.
ANNOUNCEMENTS: We’re numerous…..and in the newsletter.
COT: YHTBT.

Thanks for the call, Yard Sale. Always an honor. Until next time……

Cyclops

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SL Challenge Friendly

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WARMUP: Mosey to the track. Did 10 bomb jacks while we waited for the gate to open.

Moseyed to the goaline and did a 100yrd bearcrawl. Jogged back to the start.

5 windmills IC

THE THANG:
Simple workout design for miles and merkins.

1 lap
10 Merkins
10 Werkins
10 LBCs
10 HR Merkins

2 Laps

20 Reps of all the exercises

3 Laps

30 Reps of all the exercises

4 Laps

40 Reps of all the Exercises

Back to 1

I also used a whistle that when blown meant 5 bomb jacks.

Solid effort by everyone as we all got plenty of miles and merkins.

Thanks to all who came out!

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