Had the PAX Line up behind me for a 14:00 minute running EMOM. We would move Indian-Run style up to 160 but every minute on the minute we would stop and do :
1 burpee
2 BBS
4 HR Merkins.
We got a little over a mile and at the end we all had done 14 burpees 28 BBS and 56 HR Merkins.
We took a brief break to do some Windmills IC Then began Round 2 (the run back)
Same exercises and rep count as before but one twist. When we got over by the nice new parking lot by the Tega Cay Pediatric Dentistry we changed it from an Indian Run to an Indian Bear Crawl.
We did this for about 4-5 minutes and then switched back to the run.
We finished the 2nd round right around the sign for the Elementary school. Tally was 28 total burpees, 56 BBS, 112 HR Merkins with over 2 miles in running.
Staying in front of the sign by the elementary school with over 10 minutes to go we decided to:
14 LBCs IC
14 Flutters IC
Recovery Lap
14 Merkins IC
28 Low Slow Squats
Recovery Lap
4 Minute EMOM
7 Burpees each minute.
So for those wondering the “Stg. Major Workout in a pure form is :
1 Mile Run
28 Burpees
1 Mile Run
28 Burpees
56 BBS
1 Mile Run
28 Burpees
56 BBS
112 HR Merkins
400 m lap.
I modified todays workout due to the 45 minutes timeframe and because I wanted to try out the running EMOM. It was a crowd pleaser!
WARMUP: Mosey, 25 SSH, 10 – 4 count merkins, 10 v-ups, 15 flutters and 10 CDD. we did this 4 times.
THE THANG: Elevens Merkins and burpes, alternating run and NUR- up the hill of deathat GHM entrance. We finished right on time.
MARY: no time
ANNOUNCEMENTS: Olaf starting an USUP around Earth Fare area., Read newsletter
COT: Prayers for Marriages, Praises for Straight Ups son , beating him in a raining trail race. Praise for the Pax showing for Incoming(Italian Job) help getting a falling tree out of the way.
Message was be careful how you start your day with positive thoughts and stay away from selfish thoughts.
WARMUP:
SSH x15
IW x10
HW x10
Slow count merkin x15
Mosey to basketball hoops
Carioca down and back
Toy soldier
High knees
Butt kickers
Run the entire light post hill with 1 burpee at each light pole
Mosey back
THE THANG:
8 count burpees in cadence every time
10 8-count burpees
Bear crawl
9
Lunge walk
8
Crawl bear
7
Modified due to the food truck delivery
30 Bulgarian split squats (15 each leg)
Run to cones and back
20 Jump squats
To cones and back
10 tuck jumps
Down and back
Modified for time to:
30 Bulgarian split squats
20 jump squats
10 tuck jumps
With no break….that was hard
Headed towards COT
6 – 8 count burpees
Flutters
5 – 8 count burpees
Hello Dolly
4 – 8 count burpees
Some yoga to close
COT:
Praise for a great 10-year celebration
Prayers for teachers and students hitting a stride
Prayers for DD’s father-in-law
NMM:
Often all that’s necessary to succeed is to just not quit. But often I’ll quit on my parenting priorities because a screen is easier, or I’ll quit on house work cause there will be more laundry tomorrow….why do I refuse to quit on 8-count burpees, but don’t transfer that over to other areas of my life? Need to work on transferring the durability we build on the gloom to my entire life
The intention was a traditional bootcamp and not a minnie pond-esque run and gun (yes, that’s a shot)
Dynamic warm-up
butt kickers, high knees, toy soldiers, overhead claps walking, shuffle L and R, karaoke L and R, lunge walk, bear crawl
Circle up (various counts between 11 and 18)
low slow squat, shoulder tap, imperial walker, LBC, hillbilly walker, plank-elbow-plank-elbow (yes long sleeves are recommended, its getting chilly in the morning anyway), SSHop, dying cockroach, bobby hurley with a pause by al gore, merkins (instead of mahktar n’diayes, note long sleeves)
1st ramp up, with run in between
5 burpees
5 burpees, 10 big boys
5 burpees, 10 big boys, 15 merkins
5 burpees, 10 big boys, 15 merkins, 20 squat jumps
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters, 30 SSHops
to the grass (elbows)
10 mahktar n’diayes
10 kneetar n’diayes
2nd ramp up with shorter wog in between
5 flying squirrel
5 flying squirrel, 10 HR merkins
5 flying squirrel, 10 HR merkins, 15 gas pumpers
5 flying squirrel, 10 HR merkins, 15 gas pumpers, 20 LSSquats
back to the grass
JACK WEBB (yes, a traditional Jack Webb, a complete Jack Webb)
Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.
Badland’s Pain Station:
10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs
Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.
Great job Qs
COT:
Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!
YHC (Band Camp) failed to persuade Esso to submit his own backblast. Sad day….sad sad day (took me 7 minutes to submit two backblasts and review the name-o-rama videos from the workouts….3.5 minutes per backblast)
Seven men posted at Colosseum. Began with disclaimer and a run up to the bank (1/2 mile distance).
Warmup:
SSH (15x I/C)
Windmills (10x I/C)
Imperial Walkers (15x I/C)
Moroccan N/C (15x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)
Run back to school. Thang 1 (at the bus loop on backside of school):
Prison Yard Burpees: using the four-square ball outlines, start at one corner and do 8 burpees. Bear crawl to next corner and do 7 burpees, progress down to 1 burpee and use bear crawl as mode of transportation between the four corners. Total is 36 burpees.
Run a loop. Thang 2 (at the benches):
Bench work:
Derkins
Butt touch squats
Step ups
Incline Merks
Dips
Calf raises
Short run. Thang 3 (at the short wall):
Starting line is about 50’from the wall, run to wall, climb over it, turn around, climb it again, run back to start line. Repeat for a total of 3 iterations.
Short run. Thang 4: Wall sits; pax do ten counts, then did 1 inch lower and pax all did 5 counts.
Mary. COT/Fini
WARMUP:
Mosey around “pick up” line to back parking lot.
SSH
Moroccan Night Club
Slow Low Squat
Plank
Peter Parker’s
Downward Dog
Honey Mooner
Wide Arm Merkins
THE THANG:
Mosey over to the “Hill”
Asked all PAX to grab a partner
Partner work from light pole to light pole. Partner 1 began “movement” while partner 2 ran to next light pole and back. When they returned they switched and Partner 2 began “movement” while Partner 1 ran to light pole and back. Continue to switch until pair reaches light pole.
“Movements”: Bear Crawl, Lunge Walk, Crab Walk, Burpee Broad Jumps, Crawl Bear, NUR, Karaoke x2
Once we reached the top we reversed down the hill. We went as a group and stopped when 1st PAX reached the next light pole.
MARY:
A couple of minutes to close out the workout.
ANNOUNCEMENTS:
Read your Newsletter. Ruck with Pothole for charity.
COT:
Prayers for children and safe travels.
9 men did the hard thing this morning at Colosseum. Conditions were alright, alright, alright as we welcomed our newest FNG (Excite Bike) with a workout designed to smoke even the fittest of men. Here’s what we did:
Pattern was 10 at the first stop, 15 at the second, 20 at the third, and 25 at the fourth
Exercises were:
Merkins
Calf Raises
Squats
Overhead Claps
Grab a chair for the Mr. McConaughey Workout (11s with Incline Merkins (IC) and Dips).
From the book “Greenlights” by Matthew McConaughey, pages 43-44: As a kid, my favorite TV show was The Incredible Hulk starring Lou Ferrigno. I marveled at his muscles and would pose in front of the TV with my shirt off, arms bent, fists high, doing my best bulging body-builder biceps impersonation. One night Dad saw me. “What are you doin, son?” he asked. “One day I’m gonna have muscles like that, Dad,” I said, motioning to the TV screen. “Big baseball-size biceps!” Dad chuckled, then took off his shirt, matched my pose in front of the tube, and said, “Yeah, big biceps make the girls scream and they sure look good, but that ol’ boy on the TV, he’s so muscle-bound he can’t even reach around to wipe his own ass…the biceps? They’re just for show.” He then slowly lowered both his arms in front of him, straightened them out with his fists to the floor, then he twisted his arms to the inside, and flexed a pair of massive triceps muscles. “Now the tri-cep, son,” he said, this time pointing his nose back and forth toward the bulging muscles on the back of his upper arms, “that’s the work muscle, that’s the muscle that puts food on the table and the roof over your head. The tri-ceps? They’re for dough.” My dad would take the stockroom over the showroom any day.
Mosey to the track
Run a lap and 10 Burpees (x4)
Mosey to Covered Walkway
Peoples Chair
10 Head, Knees, Toes (IC)
BTTW on a long 10-Count
10 Australian Mountain Climbers (IC)
Mosey to COT
NMM
The Mr. McConaughey story resonated with me. How much emphasis do we men put on the “show” muscles? You know, the new car, the house, the vacation…the good stuff we put on social media. How much time do we spend trying to impress others with the highlights we put online? Shouldn’t we instead focus on the “dough” muscles? You know, providing love, comfort, and support for our wife and children. At the end of the day, what really matters is those moments with the ones we love. My kids don’t care what I drive. They just want me to play with them. My wife doesn’t require a Caribbean vacation. She just wants me to listen and be plugged in to my family, and not my phone.
Maybe we are focusing on the wrong muscles. Maybe we should be working our “try”ceps a little more. Maybe Mr. McConaughey was onto something.