300s at the Ranch

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I’m a little late getting this posted so I don’t recall all the finer conversation points and stimulating discussion points we went shared. But I’m still within the 7 day back-blast window!

Mosey to back of school for pretty standard warm-up. SSHs, Hillbilly Walkers, Windmills, Mtn Climbers, Peter Parkers, Squats.

Mosey to larger lot for warm-up ladder. On one end Merkins, the other Donkey Kicks. Start with 5 on one end and 20 on the other. Go up and down by 5 each time: 5/20, 10/15, 15/10, 20/5. Each time you pass thru the middle 3 burpees.

Mosey to behind school for walkin BTW. Walk on hands all the way down the wall then Lt Dan walk (lunge, lunge, squat) back to start. Only called this once so we had plenty of time for the 300.

Mosey to front of middle school. It’s a semi-scientific fact that 30 reps of anything is right about the point you want to hurl things or insults at the Q. So based on hard science and a plan for not letting Straight-up lap all of us, we started the 300. Pretty simple, 30 reps of 10 exercises. After each exercise run 1/2 lap and wait for PAX. Exercises:

  1. Single Leg Lunges using bench – 15 each leg
  2. Scorpion CDDs – 15 each leg up
  3. Dips using bench
  4. Jump squats
  5. Derkins using bench
  6. Seal Jacks
  7. Calf raises (30 regular, 30 in, 30 out)
  8. Flutters
  9. 10 Box Jumps, 10 Step-ups each leg
  10. Plank Jacks

Great work by all the PAX. We were able to get through the complete 300 with about 1 minute to spare. All the PAX stayed together and encouraged each other to finish strong. Thanks again Backdraft for the opportunity.

Logging off,
Mainframe

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Random Tabata

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friday and a great morning, around 50.

 

WarmUp

Self Hug, left over right, right over left.

Side Straddle Hop

The Twist – in cadence

Moved to tabata

Curls, Tricep extension rotation.

Indian run – last pax runs up front and say their f3 name then something unique about themselves.  FYI airborne average weight of his children at birth is 10.5lbs.

low slow squats in cadence.

bridge raises in cadence

Tabata 2

round robin.  each pax called out their own tabata

Tabata 3

good morning and one leg deadlift.

Stones brings FNG, named as Whitewater

 

 

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I really wish we could do more Side Straddle Hops

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Nice cool morning at WEP for 8 PAX to get after it and get better. Cornhole leads us off with the disclaimer and off we go.

The Thang

Cornholes Section:

Dynamic Warm up around path High Knees, Butt Kickers, Toy Soldiers, Side Shuffles

COP – Windmill, IW, SSH, MT climbers, 12 Ct Merkins, Moroccan Nightclubs

Hill – Accumulator
Run up SSH-28 run down, Jump Lunges-10,
Plank Punches-28,
Bomb Jacks-10,
Squats-28, Merkins-10.

Hand of to Longshanks

Mosey to the Playground for a Dirty McDeuce (all IC except for Pullups)
12 Squats, 12 LBC’s, 12 Merkins, Run a lap around the playground
12 Sumo Sqwuats, 12 Rosalitas, 12 Wide arm Merkins, run a lap around the playground
12 Narrow Squats, 12 Flutters, 12 Diamond Merkins, run a lap around the playground
12 Monkey Humpers, 12 Dying Cockroach, 12 Pullups, run a lap.

Mosey to the Springs Building courtyard
10 Dips (IC), 10 Step ups each side OYO, 5 Derkins OYO
15 Dips (IC), 15 Step ups each side OYO, 10 Incline Merkins OYO

Mosey back to the WEP Parking Lot.
Stairway to Heaven
Run to first lightpole, 10 Burpees
Run to second lightpole, 9 Burpees
run to third lightpole, 8 burpees
run to fourth lightpole, 7 burpees
run to fifth lightpole, 6 burpees
run to the last lightpole, 5 burpees,
run back down stopping at lightpoles for 4 Burpees, 3 burpees, 2 burpees, and 1 burpee

Finish with COT and BOM

Announcements – Fastest 5k next Saturday, read your newsletter

Cornhole took us out in prayer

Moleskin
1. Weather is starting to get a little cooler so just remember the saying – there’s no such thing as bad weather, just bad gear. Hats gloves, tights are all acceptable as it starts to get cooler.
2. YHC knows he talks a bunch of crap on twitter especially before a Saturday workout. its all in good fun. Get up, get going to a workout of your choice, and #getbetter
3. Thanks Bonsai for the opportunity to lead and to Cornhole for letting me share the Q.
4. Mary Lou is scary fast at Stairway to Heaven. I think he was done before the rest of us were halfway.
5. Mad props to Little John for being 68 and still kicking donkeys. Always good to have you out.

Shanks Out!!

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(un)Official Fast 5 Training

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A little Fast5 training today with perfect 45F temps – great track weather!

1mile Warmup

Active Stretches x50 , jog x50 – Toy Soliders, Knee-to-Chest, Butt-Kickers, Duck walk in and out

400 x 2 – Run straights, Easy curves

1,000 (2.5 laps) – simulated race-pace for Fast5

400 Recover

Stairs Up and Down x3

 

Rinse & Repeat Set above x2 – tried to maintain or improve 1,000 race-pace each of the 3 times

 

Mile Warm-down

Stretch

 

 

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SAM & TEAM = Need your help = Friday 11/3/17 – Saturday 11/11/17

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We are in need of loaner cars and housing for up to 16 leaders from South America Mission (SAM) and The Evangelical Alliance Mission (TEAM) from Friday, 11/3 – Saturday, 11/11. They will need to travel back-and-forth to Charlotte area for the Latin America Field Leadership meetings during the week.

 

The week will look like this:

Friday 11/3– Leaders arrive (depending on travel)

Saturday 11/4 – Leaders arrive, leave A.M. for Asheville, NC retreat

Sunday 11/5– Leaders return P.M. from the retreat

Monday 11/6– Meetings at Mission Place, Charlotte all day, special evening event with dinner at the Ogden home

Tuesday 11/7– Meetings at Mission Place, Charlotte all day, may need host to provide dinner

Wednesday 11/8– Meeting at Mission Place, Charlotte all day, may need host to provide dinner

Thursday 11/9– Meeting at Mission Place, Charlotte all day, dinner meeting with board chairs and leaders

Friday 11/10-Leaders depart (depending on travel)

Saturday 11/11-Leaders depart

 

To be clear, the host will need to provide housing every night accept 11/4 and breakfast every morning except 11/5. The evenings of 11/7-8, we will ask the leaders to please confirm with the host if they will need dinner.  Transportation is only needed locally and not for the Asheville retreat.

If you are interested in helping out, contact CSPAN or:

April Levosky

South America Mission

1021 Maxwell Mill Rd. Suite B

Fort Mill, SC  29708

Phone 803.802.8580 x 234|Fax 803.548.7955

www.SouthAmericaMission.org

Redeemed Lives|Beautiful Churches|Transformed Communities

 

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AMRAP time at Varsity

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7 HIM’s got to Varsity on time to get this Bad boy started. Disclaimer given at 0515 at off we went.

The Thang

Mosey towards the Band football field, circle back to pick up Sugar Daddy.

Mosey back towards that lot. Stop for a little Warmup:

SSH X 10,
Polish Mating Dance (aka Goofballs) x 10
Moroccan Night Clubs x 10
Windmills x 10
IW x 10

Head to the goal line:
walking hamstring stretch for 20 yards, butt kicks for 20 yards, jog the rest to the other goal line.
high knee pull for 20 yards, high knees for 20 yards, jog the rest
Karaoke 30 yards each direction
Side shuffle 30 yards each direction

Mosey over towards the ROTC building for 30 Minute AMRAP
5 pullups, 5 Toes to Bar (modify to knee ups if cant do toes to bar)
run down the hill
10 Bombjacks, 10 Merkins (your choice – plyo, hand clap, hand release, or regular)
run up the hill
15 LBC’s, 15 Flutters
Repeat for 30 minutes

Mosey back to flag
10 Burpees OYO
Dying Cockroach x 10
Rosalitas x 10
Peter Pointer x 10

COT and BOM

Announcements – Deep 2.0 Halloween tomorrow, Fastest 5k, read your newsletter

Prayers/Praise – Praise for Straight ups child doing well in school, prayers for Squeaky and family issue with brother,

Moleskin
1. Thanks Kielbasa for the opportunity to lead this morning.
2. Really fun wearing a #beatNafo shirt to a workout at Nafo on the day of the #MilltownShowdown
3. WE are…….Fort Mill!!! Wooo!!
4. Straight up Straight up killed the AMRAP leading the way with 9 laps complete. #likeaBoss

Shanks out

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The real gloom at WEP

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What a great Saturday morning. I got out to the AO a little early cause I hadn’t been out to WEP in a very long time. The air was thick with fog, it was dark, it was downright scary  – the perfect type type of gloom that we love to work with.

Men  start showing up about eight minutes before launch, by the time we were ready to go we had a total of 19 PAX ready to get after it . Nomad  brought 3 FNG’s from his youth group and they were excited to figure out what was in store for them this morning.  I bet they felt differently after words.

Maximus were starting us off today so he gave the long disclaimer for new friends and off we went .

It was a nice quick jog and then circle up to do several exercises that I can’t recall individually – but Maximus pushed us to get nice and warmed up.

the Thang

Partner up

partner 1 pull ups AMRAP while partner 2 runs around the playground  perimeter.

Repeat three times

After that we will circle up in the playground dirt and did several of the exercises which included toe touches, LBCs, flutter kicks and chopsticks. Maybe an elbow plank in there as well.

Maximus then turned it over to Royale

Mosey into the grass circled up and picked new partners

Lazy Dora

No running, consists  of the following exercises that are rotated between the two partners until you get to the combined number .

100 merkins

10 each while other partner planks

200 Squats

25 each while other partner holds low squat

300  American hammers single count

30 each  while partner holds 6 inches

This evolution was terrible so I gave the guys a break after it was done and read from Discipline Equals Freedom, a section called “application of discipline ”  from Jocko Willink’s most recent book. I shared his video about the book above.  It’s one of my favorite short motivational videos on YouTube!

The next evolution involved a nice little hill for 11’s

Run up the top the hill- do 10 bomb jacks – run back down – one plank jack until you reverse the cycle down to one Bomb Jack and 10 plank jacks.

Next we moseyed halfway around the park on the running track until we came close to the front road and entrance to the park.

We formed two lines and partnered up with the person right across from you in line- sat down and did two minutes each of big boy sit ups many as you can.

finally spent the last two minutes doing as many as you can burpees – real crowd pleaser

COT with FNG naming, Gomer, Ghost Rider and Chop Block.

Announcements prayers and praises

It was an honor to lead,

Royale & Maximus

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18 And Life To Cut Footloose!

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Firstly it was actually 17, I must’ve been counting SkyQ this morning.

17 strong showed up for a little KISS workout (keep it simple stupid).  It went a little something like this.

COP

10 – SSH
10- Low Slow Squats
10- Hillbilly Walkers
10- Windmills

Now that we’re warmed up a bit here’s the thang:

At the center of the parking lot five burpees, at one end ten squats (jumping or otherwise) at the other end, ten merkins.  Repeato until you reach ten of each round of squats and merkins.

Once our gazelles reached ten, we circled back up for a couple rounds of squats, lunges and core work before wrapping up with some stretching.

This was my first time qing at Footloose.  Thanks for the honor of leading.

Great work out there by everyone!

DT Out.

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The Big Spoon

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With the temp hovering right at about 40 degrees, the PAX were reluctant to leave the warmth of the vehicles. One by one they emerged, ready to get better together.

Warmup
  • Windmill – slow – 10 I.C.
  • Sitting Squat stretch 10 count
  • shoulder stretches
  • Mountain Climbers – 20 I.C.
  • Little Baby Arm Circles – 30 I.C.
  • SSH – 25 I.C.

Mosey to the parking lot with the football field painted on it

The Thang
  • Bear crawl to the 25 yard line. Stopping every 5 yards to do merkins, increasing by 5. (5, 10, 15, 20,25)
  • Crab walk back, stopping to do LBC’s every 5 with an increment of 10. (10,20,30,40,50)
  • 10 count
  • Suicides to the 50 yard line, every 10 yards. (10,20,30,40,50yds)
  • Circle up and asked several PAX to name everyone present. We had success so 10 burpees were done OYO in celebration.

Mosey to the bottom of the hill near the football stadium

  • Partner up for DORA. Partner runs to 4th light pole up  hill while other partner does exercise.
    • 100 Dips
    • 200 Monkey Humpers
    • 300 Flutters
  • 10 count and a brief word about “control”. Seceding our control to the one who is really in control.
  • Run to the top of the hill
  • 20 Calf raises
  • 20 Calf raises toes in
  • 20 Calf raises toes out

Mosey to COT for some Mary

  • Dying cockroaches – 20 I.C.
  • Superman + announcements
  • Honeymoon/Downward dog stretch
  • Boats and Canoes until time

Great work today gentleman. It’s an honor to lead.

-River Rat

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Taking things for granted and getting your $hit together

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Conditions cold, clear, and 46 degrees

Every star in the sky was shining bright

Disclaimer

Warmup-O-Rama

Run to playground at Elementary School – partner up

Partner 1 run a lap around fence

Partner 2 = lap 1 AMRAP flying squirrel, lap 2 AMRAP LBC, lap 3 AMRAP squats

I then found a basketball…which turned out to be a perfect display of how bad we shoot…lots more flying squirrels

Mosey to pull-up bars 1-2-3-4-5

ABLAB = with all my favorites with partners running

Pullups 1-2-3

Mosey

Finished with a minute of flying squirrels, minute of LBC, and a minute of plank

COT/Prayer or Praise/BOM

NMM

Sermon was about taking life for granted. I talked about travels, family, work, and how my stuff has gotten complicated over the last few weeks. On Sunday night I did the Capital Ruck Tour in Atlanta with a blind Marine who did the entire ruck with us. A few times on our route our path got dark and I wanted to complain about my path getting dark and hard to see (+I forgot my headlamp), and I quickly realized how “silly” that sounds after hearing John’s testimony on Sunday night. Each day we should realize how good we have it rather than waiting for things to be taken away to make us understand…

Cheddar shared a great message in COT about getting your $hit together as men because tomorow is not guaranteed…

AYE!

CSPAN

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