Pre-Convergence Convergence

2023-12-20Leave a comment

QIC: Maximus, CakeBoss, Fogerty, Barry Manilow, Beaker
When: 2023-12-20
Pax: Band Camp, Barkley, Barry Manilow, Beaker, Bitcoin, Boogie Down, Bubbles, Cakeboss, Change Order, chickenhawk, Clickbait, Cohiba, Cubbie, Cyclops, Esso, Falcon Crest Ryan_F, fishstix, Fogerty, Gekko, Happy Hour, Hardwood, HarryCarry, Headspin, JCruise, JWOW, Kermit, Ltrain, Mainframe, Maximus, NakedAndAfraid, oldbay, Peach Stand, PETA, Pluff Mud, Poppins, Pusher, Rebound, RollOff, Sasquatch, Shady, Sherlock, Short Sale, skipper, SouptoNuts, Spectre, Splinter, Sprocket, SugarBug, Tesh, Time Machine, Vuvuzela, Walker, Warning Track, Wooden Leg, WWL
Posted In: tallawah

There were Ruckers and runners.

Barry Manilow led the runners for 5+ miles around The Fort.

The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.

Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.

Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.

This was a fun 60 min bootcamp.

ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.

COT:

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Beats, Reps & Sets

2023-12-13Leave a comment

QIC: Happy Hour
When: 2023-12-13
Pax: Beaker, Happy Hour, NakedAndAfraid, Rubber Ducky, Tiller, Warning Track
Posted In: tallawah

WARMUP: SSH, windmill, imperial walkers morocon night club hamstring stretches
THE THANG: tabata – x2 sets each
KB swings
Curls
Squats
Merkins
Chest press
Triceps
Lunges
LBC
Shoulder press
Merkin
American hammer
Cleans
Halo
Up right rows
Plank row
Plank drag
KB windmills

ANNOUNCEMENTS: Xmas party, pond hockey game, d2D bar 10k, bethels men’s shelter

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Tour de WEP

2023-12-12Leave a comment

QIC: Beaker
When: 2023-12-12
Pax: Beaker, Ölaf, Spectre, Tiller
Posted In: tallawah

WARMUP:
Some SSH and Merkins

THE THANG:
Donning vests/rucks we farmer carried our KBs around WEP hitting pain stations at every swing. 16 reps was the count at each station.
There were 10 stations at which we did, lunges, squat thrusters, swings, rows, curls, shoulder presses, merkins, goblet squats, cleans, and snatches.

2 rounds was the goal, but we ran out of time.

Great fellowship. Celebrated YHC’s birthday and Tiller’s retirement.
MARY:
ANNOUNCEMENTS:
COT:

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Just the two of us

2023-11-29Leave a comment

QIC: Beaker, Sprocket
When: 2023-11-29
Pax: Beaker, Sprocket
Posted In: tallawah

WARMUP: 2 mile pre-run
THE THANG: No one showed, so we ran two more miles and just talked about life.
MARY: Running works the core
ANNOUNCEMENTS:
COT:

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Acceleration in Neutral

2023-11-22Leave a comment

QIC: Band Camp
When: 2023-11-22
Pax: Band Camp, Beaker, Lyft, Sasquatch, Slash, Sprocket, Über
Posted In: tallawah

WARMUP:
SSH, IW, HW, around the world, halos, some yoga, humane burpee

THE THANG:

Suitcase Deadlift 2×10 each side
Single leg deadlift 1×10 each side
Boxer Squat 4×10
Waiter Press 2×10 each side
Clean and Press 4×6 each side
Two hand Row, Clean and Press 2×8
R Row x4, clean x4, press x4 2 sets
L Row x4, clean x4, press x4 2 sets

Overhead Lunge & March x10 each side
Overhead Lunge & March x5 each side

3 cleans
2 thrusters
1 snatch
Swing to switch sides
3 cleans
2 thrusters
1 snatch
Did this twice

KB Windmill
Once each side

3 burpee snatches each side to close

Covered 0.08 miles
Mostly pacing between sets

COT:
Screwing up is hard. Dealing with the consequences is hard. Persevere

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Shoulders are overrated

2023-11-07Leave a comment

QIC: Rebound
When: 2023-10-18
Pax: Barkley, Beaker, NakedAndAfraid, Rebound, Spectre, Wooden Leg
Posted In: tallawah

WARMUP: Merkins, shoulder taps, mountain climbers
THE THANG: 5 rounds of Tabata. Chest press flutters, front row, oh press left and right, lawnmower pulls. 35 seconds of work and 15 seconds of rest.
MARY: hammers, flutters, Freddy mercury, box cutters, protractor
ANNOUNCEMENTS:
COT:

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Going To Feel It In Those Weird Muscles Later

2023-10-04Leave a comment

QIC: Beaker
When: 2023-10-04
Pax: Beaker, Goose, Rubber Ducky, Time Machine
Posted In: tallawah

WARMUP:
SSH, IW, Merkins, upward dog, downward dog, left and right legs high, lunge stretches.

THE THANG:

Unilateral Total Body Work

Starting with one side of your body:
– One arm bent over rows x8
– Reverse lunge x8
– High pulls x8
– Farmer carry up hill to stop sign and back
Repeat for other side
That’s 1 round.
Repeat for 4 rounds

Stabilizing Core Work

Starting with one side of your body:
– Rack KB on shoulder for KB March x10 (Double count)
– Suitcase deadlift x10
– Regular Freddie Mercury’s x10 (Double count)
Repeat for other side
3 rounds

ANNOUNCEMENTS: Newsletter
COT:

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Death by 1000 reps

2023-09-20Leave a comment

QIC: Beaker
When: 2023-09-20
Pax: Beaker, Dojo, Mighty Mite, Rubber Ducky, Spectre, training_wheels
Posted In: tallawah

WARMUP: Spectre led us out in a slight warm up as YHC was a couple minutes late

THE THANG:

Squat press
KB Swings
Manmakers
KB Swings
WW2 sit-ups w/ KB
KB Swings
Clean Pulls
KB Swings
Bicep curl to tricep extensions
KB Swings

10 reps for each exercise

Repeat for 10 rounds

MARY: N/A
ANNOUNCEMENTS: newsletter
COT:

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Ruck fun

2023-08-17Leave a comment

QIC: Mainframe
When: 2023-08-16
Pax: Mainframe, Shady, Spectre, Tinsel
Posted In: tallawah

WARMUP: some stretches and arm gyrations
THE THANG:
10 min buy in with rucks on. Every 2:30 perform the following: 10 sandbag clean and squats, 10 overhead sandbag presses, 10 merkins, and 10 bent over rows. Doesn’t sound like much but try it.

With sandbags start taking lap around park. Stop at every other bench. 1st stop do 10 front rack lunges. 2nd stop do 10 sandbag toss over shoulder. Keep repeating until lap complete.
MARY: Finished with some flutters, American hammers, maybe one more.

Strong work by everyone. Thx for the opportunity Beaker!

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Omaha @ Tallawah

2023-08-14Leave a comment

QIC: Maximus
When: 2023-08-09
Pax: Band Camp, Beaker, darkhelmet, Maximus, Shady, Sprocket
Posted In: tallawah

WARMUP: There was a significant emergency response at the WEP parking lot so we moved our kettle bells over to an adjacent parking lot. We moseyed over to the new playground which as we learned, due to the lack of pull up bars, is not as good as the old playground. We made due by doing some warm up exercises and made our way back to the bells. Now, due to a woman now working out solo by our kettle bells, we moved again to the long Springs parking lot.
THE THANG: Murder Bunnies 1/2 way down the parking lot (~25yds)
10 Clean & Jerk (ea arm), run to the light, 10 Burpees, run back.
20 Tricep Extensions, run to the Pike Electric parking lot, 20 Merkins, run back.
30 Upright Rows, run to the Massey St intersection, 30 American Hammers, run back.
40 Curls, run to the Main St intersection, 40 Flutter Kicks, run back.
Overhead Carry your kettle bell back to COT.
MARY: See above.
ANNOUNCEMENTS: Indeed
COT: Yes

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F3 The Fort

Category: tallawah

Pre-Convergence Convergence

Beats, Reps & Sets

Tour de WEP

Just the two of us

Acceleration in Neutral

Shoulders are overrated

Going To Feel It In Those Weird Muscles Later

Death by 1000 reps

Ruck fun

Omaha @ Tallawah