Tag: 38 Special

Bucco Fever!!!

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It’s a great Monday here in the Gloom as America’s team; the Pittsburgh Pirates are currently in first place. Much like a solar eclipse or Haley’s comet this is a rare occurrence so YHC busted out the Bucco gear for todays workout.

Warmup: None it’s STL

The Thang:

Starting at the stop sign closest to COT we did 1 burpee

Then ran to the parking lot for Southern State Bank where we did 4 HR Merkins and 4 LBC’s.

Wash, rinse repeat the route increasing the burpee count by 1 each lap and the Merkin and LBC counts by a factor of 4.

1 x 4
2 x 8
3 x 12
4 x 16
5 x 20
6 x 24
7 x 28
8 x 32
9 x 36
10 x 40

The route was roughly .4 miles total so a decent run in between the pain stations. Also featured was an “acceleration whistle” so when I would blow the whistle everyone would have to sprint for 10 seconds. Just to make sure everyone keeps pushing.

That said I’m confident that everyone got to at least round 7 which means everyone got between 3-4 miles in with well over 150 Merkins/LBC’s. (plus burpees!)

Always honored to lead thanks to Badlands for the call.

Take care everyone!

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Golden Corral Tour de Stank

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WARMUP: SSH, Low Slow Squat, Windmills
THE THANG: A tour de stank around the Golden Corral
Map:
https://goo.gl/maps/XwYByFosKXsYZ7vp6
Stops involving transport were mostly in the wrong direction to make the course 1/2 mile.
Cholanadu: 25′ wheelbarrow, 50′ lunge walk
Front of Red Bowl: 15′ burpee broad jump up the little hill
North parking spaces: 20 BBSU (not reverse direction)
West dumpster territory: 70′ bear crawl
South HT wall: BTTW for 10 handstand pushups

Most got 5 laps, some got 6

MARY: Those who had time at CoT did some
ANNOUNCEMENTS: read your newsletter
COT:

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The Cheese Grater

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It was a beautiful morning in The Fort where 12 men chose to do the AKA moderately difficult thing and accelerate.

Quick disclaimer and warmup and we we’re off.

The Thang:
Jack Webb 4 – 40 V-Ups and 1- 10 supemans 🦸‍♂️.

Mode of transportation between cones was an Partner Indian Bear Craw across the parking lot.

Back to COT for prayers and praises.

-JWow

Back to COT

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Bear Crawls Anyone?

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Five PAX showed up for a low miles high pain workout.

 Left Right Lunge and Squat down the Halls of The Coliseum.

Grabbed some wall for Overheard Claps, The Australian, and Shoulder Taps.

Inch Wormed over to the parking lot.

 Warmup:

Side Straddle Hops
Windmills
Cherry Pickers
Freddy Mercury’s

 The Thang:

Dora
Partner 1 – 100 Merkins, 200 V-Ups, 300 Squats

Partner 2 – Bear Crawl to the light post and lunge back

 Indian Bear Crawl back to COT for prayers and praises.

 JWOW

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Infinity’s Custom Cinder Box Nap House Irate Patron Power Station Dates

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WARMUP: SSH, IW, HW, Shoulder Tap, MC, Peter Parker’s, yoga

THE THANG: Mosey around and hit some BLIMPS
5 burpees
10 lunges
15 Imperial Walkers
20 Merkins
25 Plank Jacks
30 Squats (sometimes Bulgarian Split Squats when we found picnic tables)

MARY: a bit of core interspersed, but not much. Quack Attack would not have approved

NMM: every PAX shared their biggest work failures. Grateful to hear how successful men have messed up. Even the “goo” culture shares our successes, but sharing our failures keeps us from feeling so alone when we screw up. Thanks to everyone for their vulnerability. As IJ said in COT, a failure is just a waypoint to someplace better. Let’s stay after it.

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The hills are still there

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WARMUP: mosey to bottom of Brayden hill, plank up for 6
THE THANG: Hill repeats with 15 each of merkins, squats and lbc’s . Stop at first rd complete exercise, go back to bottom and complete 3 burpees. Back up hill to parking lot entrance complete exercise, go back to bottom , 3 burpees. Back up hill to 160 , complete exercises, go back to bottom , 3 burpees- repeat
MARY:
ANNOUNCEMENTS: 420 burpees for 4/20, cannoli run
COT:

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Site Q school Vol. 2

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Site Q School Volume 2

Decided to streamline this edition. For all specific details and guidance on Site Q responsibilities please refer to the site-q guide on the Site Q channel in Slack.

Started with a disclaimer

Mosey to the teacher parking lot by Dave Gibson.

Warmup:

20 SSH
10 MNC
5 Burpees
20 Seal Jacks
5 Windmills (VERY SLOW windmills)
5 Burpees
15 PlankJacks
Stretching
5 Burpees

Theme of the day for Site Q school: Stewardship.

Part 1 Stewardship of the Site itself Topics Covered:
Scheduling Workouts
Hyping the Site
Knowing your site(from a safety perspective)
Care for the site. DON’T destroy your site. Intervene if the Workout Q is doing something that could cause damage or trespass
Shovel Flag responsibilities

Workout: 40 Seconds plank followed by 40 Heel Touches 4x. Also 5 more Burpees

Run to the Purple light on Dave Gibson

5 Burpees

Part 2 Stewardship of the PAX Topics Covered:
Check for FNG’s
Welcome them ensure a “good” name (within reason)
Coach and encourage VQ’s or newish Pax
Pick up the 6
Be Prepared with Phone/Safety if needed
Create a positive culture at your site.

Workout: 5 minutes EMOM 25 Merkins 25 LBC’s . For the final minute switched to 20 HR Merkins and 30 LBCs

Before part 3 and for interest of time we did the next portion here.

Workout 30 Burpees but with a 6 minute timer. So every minute you had to run to the other end of the parking lot to complete your reps. If you got to 30 before time was up then did flutters until the 6 was in.

Ran back to COT

Part 3 Stewardship of the Mission (F3 Mission) Topics Covered

F3’s mission statement
F3’s 5 core principles
How to apply those principles to your site
How to encourage those principles at your site
General reminders and recap of the other pieces we covered today.

Thanks to all who showed and for the opportunity for us all to grow together.

Looking forward to the next time!

Slapshot.

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Handstands, burpees, and bear crawls oh my!

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WARMUP:
Mozy to the wall
SSH
Low Slow Squat
CDD and chill

THE THANG:
Balls to the wall
It was at this point Sasquatch joined us
10 handstand pushups OYO
People’s chair
10 wall squats
Balls to the wall
10 handstand pushups OYO
20 burpees

mozy to roundabout
bear crawl around roundabout
20 burpees – to control the amount of chatter. There are people sleeping in those apartments ya know.
A2G (deep squat) for the 6

mozy to second roundabout
bear crawl around roundabout. Turns out this one is bigger. Who knew?
Olaf joined the group
20 more burpees to keep em quiet
Plank for the 6

mozy back to first roundabout
crab walk around
Plank for the 6

Mozy back to Red Bowl
3 corners, 10 reps each:
1) Big Boys and 2count Flutters
2) Burpees!!
3) Jump Squats and Bomb Jacks
The pattern was 1, 2, 3, 2, 1, 2, 3, 2, etc.
Funhouse joined us somewhere in here

MARY:
Flutters, Peter Parkers, and LBCs

ANNOUNCEMENTS:
Men’s shelter next week – Battle Bot
Blood Drive – 3D
Cannoli run
New 3rd F on Wednesdays – Kaiser
4/20 Partake – Battle Bot
Download “In Love While Parenting” App. It’s free – Olaf

COT:

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Moderate-ish

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WARMUP:
Mosey to the elementary loop. SSH
Mosey to the end of the loop. Windmill
Mosey to the road. Low Slow Squat
Mosey you the sidewalk
THE THANG:
11s starting with 1 BBSU, run to school main entrance, 10 leg lifts
10-count
10 Bomb Jacks courtesy of Change Order’s TWSS
11s starting with 1 dip, run south to the first light for 10 merkins
10 count
arrange the PAX on the concrete, backs to the rising sun. Hold low horse stance (kinda like an Al Gore) for 30s, then right and left forward stances (back leg straight, front knee 90 degree bend)
leg stretches and mosey to CoT

ANNOUNCEMENTS: Some sorta CSAUP going on, read the NL
COT: everyone calls out a way to live third that they will do today (no trading responsibility, selfless actions), the PAX did great
NMM:
Best mumblechatter I’ve heard in a long time, beautiful morning to be out

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