Category: Sweep The Leg

Trick or Treat at Sweep the Leg

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We Monster Mashed 3 miles with 10 studs doing our best to hit the cul de sacs for all treats and no tricks. Here’s what we did:

Warmup
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 SSHs (IC)

The Thang
Mosey to 160 and Dave Gibson
– 20 Monster Merkins
– 20 Goblin Squats
– 20 Coffin Crunches
– 20 Pumpkin Patch Plank Jacks

Mosey to 160 and Old Tara Lane
– Repeat exercises

Mosey to the 12 foot skeleton
– Repeat exercises

Mosey to Old Tara and Turnridge
– Repeat exercises

Mosey to Winding Trail cul de sacs
– Repeat exercises

Mosey to Turnridge cul de sacs
– Repeat exercises

Mosey to Old Tara cul de sacs
– Repeat exercises

Mosey the cut through trail to Braden

Mosey to Galbreath and Afton
– Repeat exercises

Mosey to Braydon Pkwy
– Repeat exercises

Mosey to 160 and Braydon Pkwy
– Repeat exercises

Mosey to COT
– Repeat exercises

3 ish miles, 220 Merkins, 220 Squats, 220 LBCs, 220 Plank Jacks

NMM
I recently read a thread on a Facebook post about being a dad. The comments hit close to home.

“Them: How’s dad life treating ya?
Dads: It’s good. I’m doing alright.”

“Because we can’t sit around and complain and breakdown about it. We have to figure shit out and pull through it for the family.”

“Because we are supposed to be the pillar upon which the house stands. Pillars cannot afford to crack. Which is exactly what the Lord designed us for. We are not supposed to put it on our family’s. The Bible says that iron sharpeners iron. Therefore fathers sharpen fathers. There is a reason the Lord made men more aggressive and stronger built. As pillars, our foundation should be that the Lord is our strength.”

“Because good father’s have to. We have to create the solid foundation that stands strong no matter what. Everything in this world can fall apart, and does. Our families have to be able to rely on us through all of their problems. We have to steer the ship through the storm, even if the sails are torn and the hull is cracked. We are our own lone ship out in the vast unforgiving ocean, fighting the crashing waves and darkened storm skies.”

I think this commentary captures a lot of how we feel as dad‘s in today’s society. However, we are not a loan ship in the storm. As Olaf reminded us, we have a fleet for protection. Yes, we have quite the responsibility and the weight is heavy, but our brothers have shoulders to help us carry the load. Never give up fellas. Reach out when you need it.

Aye!
IJ

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“No Mercy” Monday @ STL

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WARMUP: NONE
THE THANG:
19 men took off at quickly for No Mercy Monday. After a quick mosey to South State Bank, we fired up the legs with 5 Bonnie Blairs to get loose.

From there, we charged down Dave Gibson Blvd to the bottom under the light pole — 5 Jump Squats at the base — then sprinted back up that glorious hill of pain. At the top, we pushed toward the school where, under the next light post, we knocked out 5 Apollo Onos before turning around and heading back for more.

Rinse and repeat. Several rounds. Just under 5 miles of pure burn, grind, and grit.

Bones and Farmers Only quietly crushed it, while Sasquatch somehow wasn’t even breaking a sweat while he led the pack and completed each excercise with amazing form.

Legs smoked. Lungs torched. Mission accomplished.

Quote of the Day:

“Strike first. Strike hard. No mercy.” – Cobra Kai

MARY: NONE
ANNOUNCEMENTS: Golf outing, trash pickup,donate to accelerate
COT:

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30 for 30

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WARMUP:
10 – Moroccan Nightclubs
THE THANG:
– Run to circle on Ben Casey Dr. – 30 reverse lunges
– Run down to circle on Patricia Ln. – 30 forward lunges
– Run over to the parking lot entrance at the bottom of the hill on Dave Gibson – 30 jump squats
– Run up the hill ~ +30 ft elevation back to the circle on Ben Casey
– REPEAT until ~5:55am ish and run back to COT.

– Tried to get in 10 x repeats, maybe we got in 6-7 or so for about 3.5 miles on leg day at Sweep the Leg.

MARY: Nada

ANNOUNCEMENTS: Read your newsletters.

COT: It is what it is…

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STL meets Jack Webb

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No warm-ups, no disclaimer (oops)
Ran down to school parking lot
Simple routine, at first light pole, kick off Jack Webb (1 merkin, 4 OH claps), run to the far end parking lot, 1 burpee. Add to the count +1 merkin, +4 OH claps and +1 burpee.
Finished with some time to spare, sprints between light poles and back to COT for bonus round of Jack Webb.

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Sweep goes metric

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A count of 10 pax posted for Sweep the Leg (Metric version).
Thang:
Starting at the earthfare lot, run to the flag pole in front of the elementary school.
This is about 1 km.
Do exercises noted
Run to the back side of the school, up the fire access road to Dam rd, this is also approx. a kilometer.
Run back to the flag poles; do exercises.
Run to the starting point/parking lot.
Run back to the flag poles; do exercises.
Run back to parking lot/not Dam rd.
We got in over 7 km.

Exercises at the flag pole:
First pass: Squats and Bomb jacks, 20 each
Second pass: LBCs and mtn climbers, 30 each
Third pass: lunges and BBSups; 40 each

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Snatch and Run

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WARMUP:
The 2.5 mile pre run

THE THANG:
A weird version of 21’s
Cones were set up at 50m intervals up to 500m
Suicide run to each cone performing cleans every time you go back to start.
E.g.
Perform 10 cleans and then run to the 50m cone and back (100m)
9 cleans, then run to the 100m cone and back (200m)
8 cleans, 150m cone (300m)

The amount of cleans plus distance ran = 11

MARY: huh ?
ANNOUNCEMENTS: Bethel, 9/11 CSAUP, Golf Tournament

COT:

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SKIP IT TOY

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WARMUP: lol
THE THANG:
Yog to Emory Ln corner for Braden loops. 3 work stations. 15 reps of merkens, big boys and squats. 3.5 miles at least with good total body workout.
MARY: none
ANNOUNCEMENTS: golf, HIM camp
COT: prayers and praises for health, our wife’s and children.

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Pendulum 8s

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WARMUP: mosey through the stopping points
THE THANG: Starting at top of Dave Gibson hill on middle school side and running to 160 we did 8s with 7 burpees at the top, 1 navy seal burpee at the bottom, 7 burpees at the top at 160 and 1 navy seal burpee back at the bottom. We reduced distance up Dave Gibson each round and went down to 6-2-6-2 on burpee- navy seal burpee.
MARY: she didn’t show up
ANNOUNCEMENTS: newsletter
COT: yep

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WorldsBestMerkin

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WARMUP: plank
THE THANG:
World’s greatest push-up, bear crawls, power skips, fire hydrants, sprinting up the hill
MARY:
ANNOUNCEMENTS: welcome to the new guy Rocco who carried a water bottle around the whole workout so we named him after a Waterboy reference Boucher
COT:

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Deconstructed Burpee Ladder

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WARMUP: Quick lap around the main parking lot (not going behind the stores), then circle up for the following, 10 of each:
– SSH
– WM
– IW
– MNC
– Strawberry pickers
Then mosey not too far from COT for….
THE THANG:
Ladder of Deconstructed Burpees
A loop of .25 mile was set up, the same one we used as a warmup.
Do the exercises, then run the loop. The idea was in each round, you do an exercise that is part of the standard burpee.

Ascending ladder (run a lap between each round)
Round 1: 1 burpee + 10 hand-touch squats
Round 2: 2 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions
Round 3: 3 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins
Round 4: 4 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins + 10 jump squats w OH clap
Descending the ladder (run a lap between each round)
>> Take off 1 burpee and 1 exercise
Round 5: 3 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins
Round 6: 2 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions
Round 7: 1 burpee + 10 hand-touch squats
>> Rinse and repeat

Everyone got 2 full completions of this, and completed another full ascension. Some started on another descension and completed that too. Overall everyone, except me, got at least 3 miles. Good push by everyone.
MARY: No time
ANNOUNCEMENTS: Mentioned some of the things in the newsletter. Read it. Get involved.
COT: Alot lifted up.
Thanks for the opportunity to lead. SYITG.
-NASA

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