Death by fest

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WARMUP:

Mosey to back of AO to back parking lor to warmup

WINDMILLS

LOW AND SLOW SQUATS

PLANKS

PARKER  PETERS

PETER PARKERS

SHOULDER TAPS

5 BURPEES OYO

Run back to starting area, Karaoke both sides on way back.

THE THANG:

Death By

1 minute rounds, complete exercise and then rest until next round begins, it’s cumulative so gets impossible eventually and you will fail. When you do you complete penalty squats
We completed Death bys for three exercises, Burpees, Jump Squats and Merkins

BURPEES – 8 RDS. (108 total)

3/6/9/12/15/18/21/24

Only IJ completed 24

Bear crawl to cone halfway down lot

JUMP SQUATS – 9 RDS. (184 total)

3/6/10/15/20/25/30/35/40

Most of us failed in last rd.

Lunge walk to far end of lot

MERKINS- 8 RDS (108 total)

3/6/9/12/15/18/21/24

MARY: N/A
ANNOUNCEMENTS: (Rock, Hill) Coyote, Pull up bar install, (fort) Bethel, blood drive
COT: prayers for families

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Lost and Found at Clydesdales

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We ran. 10 launched, 10 landed, but one got lost a little and NASA went for a drive after COT to retrieve him. He was not far from COT when found.
Route was 160 to Baxter’s Market St.
– Left onto Market St
– Left into Baxter Y
– Take trail behind the Y that takes you to Sixth Baxter Crossing
– Right onto Sixth Baxter Crossing up to Sutton
– Left on Sutton
– Left on Sam Smith
– Left on Harris St
– Left on Munn
– Back to COT

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Yoga Mat is Gear

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Warm Up: SSH, IW, HW, Good Morning, Squats, Around the World

Thang: Groups of two rotating through stations
Deck Squats – Swings
Side Lunge – Lawnmower Pulls
Knee-tar N’Diaye – Half Kneeling Press (on preset yoga mats)
Flip the Tire
Racked Squat R/L
Racked Lunge R/L
Overhead Press R/L

Closed out with Cleans and Burpee Snatches

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Old school beat down

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WARMUP:
SSH
1 Burpee
Windmill
2 Burpees
Arm circles
3 Burpees
Hill Billy Walkers
4 Burpees
Low slow squat
5 Burpees
Calf raises
10 Burpees

THE THANG:
Set up 6 cones across about 40 yds
Each cone you do an exercise and move to the next. After completing cone 6 you run a lap.
Rd 1 – odd cones 10 merkins
           even cones 10 dips
Bear crawl between cones
Rd 2 – odd cones 20 squats
          even cones 20 Apolo Ohnos
Lung walk between cones

Next we made our way to the lower lot with the wall near the Springs building.

7s reduced to 5s were called with jumping up on the wall.
Flying squirrels at the bottom and squats on top of the wall

To kill a few minutes we lined up for wall squats while each Pax took turns doing 2 burpees down the line

Next was the Motivator. If you are unfamiliar with this exercise it consist of a reconstructive SSH. Full SSH, arms up to your shoulders, no arms, just the jump. Start at 10 for each and work your way down to 1.

Last we had a jail break for COT

ANNOUNCEMENTS:
Lots of stuff happening in the coming weeks. Read your news letter

COT:
Change Order and Repeat
Safe travels for Pusher and YHC
Tootsie and Park
Funhouse’s boys

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7 of Diamonds

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WARMUP:
SSH, Moroccan Nightclubs, Low Slow Squats, Cherry Pickers, Merkins, plank, downward dog, honeymooners

THE THANG:
Had a variation of the 7 of diamonds
7 rounds, various exercises starting with 7 reps at round 1 with increasing by 7 reps up to round 4 then back down 7 reps. Round 1 is completed when you do the first exercise at all 4 corners. Repeat for remaining rounds.

Corners 1 & 3
7 Burpees, 14 Merkins, 21 Squats, 28 Flutter kicks, 21 sumo squats, 14 dips, 7 burpees
Jog from corner 1 to 2
Nur from corner 3 to 4

Corners 2&4
7 Burpees, 14 Dry docks, 21 lunges, 28 Peter Parker’s, 21 calf raises, 14 shoulder taps, 7 burpees
Karaoke from corners 2 to 3 and from 4 to 1

Wrapped up the last 5 minutes with some Mary’s led out by Twister

ANNOUNCEMENTS
Check the newsletter

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For those who chose to fartsack, shame on you. For those who posted elsewhere this morning smart choice. We ran to back parking lot for a quick COP then went right into the pain. At bottom of entrance to GHMS we would run to the first light pole: 5 squats and 10 merkins; run back to starting point. Then run to next light pole and do same exercises.  Run back to starting point. Run to the next light pole, and so forth till you ran to each light pole up to Dam Road. I call is Lights to Heaven.

It sure felt like I was going to heaven with the loss of oxygen.

thanks Shower Curtain for opportunity.

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Fountain of Youth

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I was a last-minute substi-Q for Olaf. I almost thought I was going to have to go it alone, for the clock hit 0515 and I was solo. As I was running off Flounder showed up hot. I was SO glad because if I were to be solo I know I would not have pushed myself as hard. THANK YOU FLOUNDER! I know I have not been the best at posting lately, so this was a hands-on learning lesson as to why it is important to post even if you are not 100% into it – others could be relying on you to be there.

Warmup: Jog to the lot behind Just Fresh, then 15-20 of each: SSH, WM, IW, HW, MNC

THE THANG: The Fountain of Youth
Average age between me and Flounder was 64, but we do our best to try not to let our age slow is down. It is a number and a mentality. You are as young as you think you are!
At each of the four benches around the fountain there was a cone, and each cone had 2 exercises on them. Start with one exercise on one cone, do the exercise, then run the lap – from the fountain go to one of the roundabouts, run the roundabout then run to and around the opposite roundabout, then back to the fountain. It is a loop of approx 1/3 mile. Then go to the first exercise on the next cone. Repeat for the first exercise on each of the four cones. Once done, repeat for the 2nd exercise on each cone. Exercises on each cone were:
– Cone 1: 25 burpees and 50 step-ups (2ct)
– Cone 2: 50 LSS and 50 lunges (2ct)
– Cone 3: 50 merkins and 50 plank jacks
– Cone 4: 50 LBC and 25 box cutters

That took pretty much the rest of the time until COT.

Had a good amount of convo with Flounder. This guy is a huge HIM and someone who is definitely a vessel through which He works. It was great having some one-on-one time with him. GREAT way to start off the week!!!

ANNOUNCEMENTS: Read your newsletter, get involved!

COT: Many prayers and praises were shared between the two of us, especially coming off of mother’s day.

Thanks for the impromptu opportunity to lead.
SYITG
-NASA

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The MURPH

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WARMUP: None
THE THANG: THE MURPH (Lt Michael P Murphy):
Run 1mi
100 Pull Ups
200 Push Ups
300 Squats
Run 1mi
MARY: We did some.
ANNOUNCEMENTS: Bethel Mens Shelter, support
COT: What do you worship, idolize, invest in? That could/will absorb you.

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The Slo-burn climbed a ladder or two

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14 Pax accelerated into the weekend with a workout plan that offered Jacob’s Ladder, 5 of Diamonds, and a Ladder that offered burpees, Donkey Kicks, BigBoys, BombJax, and Squats.

We began the beatdown with a slow mosey that would keep the group close together and offered up some mumble chatter on the lack of ground covered with this small lap.

The group circled up for some warm-up :

SSH, Squats, Merkins, Cherry Pickers, Moroccan Night Clubs, and some stretching.  The group quickly transitioned into two rounds of a 1-minute HIIT – 10X Merks, 10XSquats, and 10x LBCs.

After the warm-up  – we partnered up with Jacobs ladder using partner merkins and partner big boys. Each rep was completed simultaneously by each partner w a hand slap for accountability.  Partner Merkins with a mosey to another side of the parking lot for the Big Boys.

Once completed, we transitioned into a modified 7 of Diamonds, ( 5 reps was the factor)  -four corners were the destination.  ( 5, 10, 15, 20 ) Round 1 – 5 Bobby Hurleys at each corner. Round two offered 10 Merks at each corner, round three offered 15 squats at each corner.  We kept the group together by adding cadence w volunteer (voluntold) random pax leading the count.  The mode of transportation was greeted w some groans from the group.  Mosey, bear-crawl, NUR, and modified lunges took us between the 4 corners.  The Pax finished the round with Flounder taking control and offering a modified version to keep the Pax guessing…..

As time was quickly passing, the men moseyed down a slight incline to be greeted with the uphill ladder as the final round.  The ladder contained 9 squats at the bottom rung, followed by 5 burpees, 6 Donkey Kicks, 7 Big Boys, and 8 Bomb Jax.

We headed back to COT for a 5 min round of Mary to close out the day.  Shout out to Change Order for breaking out the Boat/Canoe which was greeted by a time check request and more mumble chatter (or groaning)

Prayers were offered for upcoming Graduation, travels, marriages, surgeries, and overall blessing for the group.

Nice work!!

 

 

 

 

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What idiot called this?

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PAX showed up expecting for Shady to be on Q (which explains the large numbers). They had to settle for me, but I’m just happy to be Shady’s understudy. Hope he gets back to 100% soon

WARMUP:
SSH, IW, HW, Shoulder Taps, Peter Parker, Parker Peter, Merkin

THE THANG:
Extra weight. PAX had rucks, sandbags, and bells galore in honor of Gear MAYhem

3 groups
1 took a lap and did swings for the 6
2 groups carried weight the length of the parking lot, did 10 merkins, 15 squats, and came back.

Then we rotated. After everyone got to run we add weight

Between each set of 3 rounds:
(With no extra weight on)
5 manmakers
5 cleans (each side)
5 overhead presses (each side)

We got through 3 sets of 3 rounds

At one point during set 3, I causally and in a very neutral tone mentioned that my grip was shot. Vuvuzela pointed out that he’d never heard anybody gripe about their own Q so much. Maybe I mentioned something earlier too?

MARY: Uhaul Q-jacked for Mary a little early by my clock, but he doesn’t like manmakers.

ANNOUNCEMENTS: read the newsletter, lots of community impact going on!

COT: doing one thing really well is better than 5 things done halfway. Bear reminded us today that form matters. Do a good squat.

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