Tag: Autobahn

Simple but Effective

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WARMUP:
20 SSH
10 Windmills
10 Cherry Picker
10 Imperial Walkers
5 Burpees OYO

THE THANG:
Mosey to the Church Parking Lot

B.L.I.M.P.S.S.
Up and Down the Ladder
Lap around the parking lot after each excercise
5 Burpees
10 Lt. Dan Magic Legs
15 Imperial Squat Walker
20 Hand Release Merkins
25 Plank Jacks
30 Squats
35 SSH

Modified DORA
Partner 1 Exercises
Partner 2 Run Around Round-About
50 SSH
50 MERKINS
50 BURPEES
50 LBC’S
50 JUMP SQUATS

Mosey back to COT

MARY:
Jack Webb
1 : 8-count Burpee
4: Alternating Lunges

Made it through 5:20

ANNOUNCEMENTS:
Rooster
Q vs. Q Challenge
CSAUP
Jaeger

COT:
Always check on the six.
You never know what’s going on.

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Sterilization

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WARMUP: Mosey to the backside of HT to enjoy the smells and do some warmup exercises – SSH, windmill, imperial walkers, hillbilly walkers, cherry pickers, Moroccan nightclub, merkins.
THE THANG: Mosey back to front parking lot. 7 of diamonds but with 3 corners instead of 4 so 7 of triangles? First lap was 7 merkins at each corner, 14 squats at each corner, 21 flutters at each corner, and then 28 LBCs at each corner. Mosey to side of HT for wall squats with bear crawls and crawl bears while we all mentioned a goal, word, or area we were working on this year. Mosey to auto shop and then dora – 50 step ups (each leg), 100 inclined merkins, 125 dips and then mosey back to flag.
MARY: American hammers, hello dolly, and some frog workout which felt like gas pumpers.
ANNOUNCEMENTS: Pints and padres tonight, wine dinner, and mens shelter later this week, upcoming convergence and jaeger in march.
COT: A few prayer requests. Ended in prayer.

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Blimps at the GC

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Short disclaimer then jog around back of center for warm-ups. Normal stuff: SSHs, imperial Walker’s, low slow squats, merkins, Peter Parkers, Parker Peter’s, and MNCs. Mosey to back hill for accumulating BLIMPS. 5 Burpees, 10 Lunges, 15 Imperial Walker’s, 20 Merkins, 25 Plank Jack’s, and 30 Squats. Start at bottom with 5 burpees, run to firestation for 10 donkey kicks, run back to start. 5 burpees, 10 lunges, run to station for 10 donkey kicks, run back to start. Repeat adding letter each round. Pollo had to duck out due to asthma flair up but it took us a while to find him. So good lesson to always pay attention to all PAX. After we got that squared away back to blimps. I think we figured out how to count the imperial Walker’s by the 5th round. Finished up back at fountain so we bear crawled one loop around it. Jog back toward cars stopping at other traffic circle. Partner up for 20 partner merkins with hand slap in-between then 20 partner big boys with hand slap at top. Jog back to cars for a few rounds of Mary, except somehow Autobobn thinks Merkins qualify as Mary. But all good, recover and COT. Lots of sickness going around and PAX coming back from being out. So prayers for health right now. Thx for the opportunity 1/2 shell!

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Tour de grounds

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WARMUP: mosey to Grace Presbyterian
Various exercises in cadence with burpees mixed in. Finished with 10 6-count burpees in cadence before moseying to behind red bowl

THE THANG:
7’s – Merkins and Sumo squats – building to parked semi and back.

Mosey to East facing wall off Harris teeter.
BTTW and wall sits – 2 rounds wall sits and Australian mountain climbers

Mosey to front lot of Harris teeter for 7’s with burpees and lunges.

Mosey to COT for 1 minute of geometry class and protractors.

MARY: See above and Nope – open to all men

ANNOUNCEMENTS: Took place

COT: 5th core principle

Thanks half shell for the call. :eye:

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Tour De Buffet

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WARMUP: Run out back to frozen sludge. Circle up: 15 IW, 15 WM, 15 Cherry Pickers, 15 MC, 15 PP and 15 PP
THE THANG: Mosey to apartment round about 20 Monkey Humpers, Mosey to fountain: Bear Crawl around it, Mosey to fire station (NUR up hill): Toy soldier, high knees, butt kickers and lunges.
Mosey to Sonic: Dora .5 (burpees), 1 CDD, 2 Lunges/Squats and 2 LBC/hello dolly.
Mosey to church: Crawl Bear and crab walk.
Mosey back to parking lot for one last bear crawl.
MARY: X/O, Hammers, Leg lifts
ANNOUNCEMENTS: wine, dam to damn bar
COT: yes sir

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Fun at the Corral

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8 left the warmth of the fartsack for the cold
of the Gloom (25 degree real feel). It started cold but we warmed up fast with a full-body beatdown and epic mumblechatter. Here’s what we did.

Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)

Mosey to Mailboxes
– 20 Squats, Lap
– 20 Squats, 20 Merkins, Lap
– 20 Squats, 20 Merkins, 20 American Hammers

Mosey to Harris Teeter Wall with a stop to return a shopping cart (because that’s what we do)
– 20 Bulgarian Wall Squats
– 20 LBCs (feet on the wall)
– 20 Dirty Hookups – feet (IC)
– 20 Dirty Hookups – hands (IC)

Long Mosey to Rita’s slowing to smell the dumpsters (because that’s what we do)
– 20 Forward Arm Circles (IC)
– 20 backward Arm Circles (IC)
– 20 Seal Claps (IC)
– 20 Overhead Claps (IC)

Mosey to Mailboxes
– 20 Bomb Jacks, Lap
– 20 Bomb Jacks, 20 Werkins, Lap
– 20 Bomb Jacks, 20 Werkins, 20 Ab Mat Sit-ups

Mosey to Half Wall
– 20 Step Ups
– 20 Irkins
– 20 Dips
– 20 Derkins
– 60 Calf Raises

Mosey back to COT with Karaoke and Nur mixed in around Walgreens (1.55 miles total)

– 10 Captain Thors (1:4 ratio Big Boys/American Hammers)
– Cool down stretches (because we don’t do that enough)

NMM
Today was about spending time in proximity to our brothers. We were in no rush to get where we were going, but we made it anyway.

This time of year seems to be rush, rush, rush. Work deadlines are looming. Just a few more shopping days left. Gotta get to both sets of in-laws. How many pounds did you say you would lose by yearend? Have to get it all done.

But Christmas is the season of anticipation – a time to savor the moments, not rush through them. Take time off of work. Play games with your kids. Watch the family Christmas movies. Listen to your relatives tell the same story you’ve heard 100 times. Drink the hot chocolate, eat the extra slice of pie, and post with your buddies. Let’s slow down, breathe in the joy, and let the season fill your heart.

-IJ

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Turn rain on 0515, turn rain off 0600’ish

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WARMUP: Gathered before 0515 and no rain. 0515 hits and the rain begins. Why create an environment that makes things a little easier?

Disclaimer given and we took off on a little mosey to the corner of the parking lot.

Circled up for SSH, windmills, cherry pickers, low slow squats, merkins, Peter Parker.
THE THANG: Ran to the oil change place that has the little wall in the back. Once we got to the wall, direction was given. 10-20-30 was the idea.
– 10 step ups, run around building
– 10 diamond derkins, run around building
– 20 step ups, run
– 20 regular derkins, run
– 30 step ups, run
– 30 wide arm derkins, run

Run through the smell gauntlet and all the way through to the apartments with the round about at the bottom of the hill. 10-20-30 again but no running.

Alternating between CDD and lunges, do 10 of each, then 20, then 30.

Last we did 7s at the bottom of the hill to the fire station entrance. NUR up the hill, regular run to the bottom. Bottom of hill was bomb jacks, at the Fire station was 4 count flutters.
MARY: Plank hold with some plank stretches
ANNOUNCEMENTS: yes, newsletter
COT: of course

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Looking for the ? over the ladder ?

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Disclaimer provided and salutations

WARMUP:
In reps of 10, 12, & 15
SSH
Wind mills
Moroccan night club
Imperial Walkers
Hillbilly Walkers
Cherry Pickers
THE THANG:
Ladder runs: List of movements in the following rep sets. All movements must be completed then run :man-running: a lap around the lot before starting the next set of reps.
Reps sets were 30, 20, 10, & 5
List of movements:
Squats
LBCs
Merkins
Bomb Jacks
Calf Raises
Flutter Kicks
Lunges
Carolina Dry Docks
American Hammers
Mountain Climbers

MARY: Yes, Return to COT for 10 mins of Broga and shared about journey to my first half marathon: Setting goals, staying consistent, DFQ, and surrounding yourself with people that will motivate and support you.
ANNOUNCEMENTS: read your newsletter, thanksgiving convergence, etc
COT: Always stays in COT.

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Walls, Pendulums and Fountains, oh my

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WARMUP: Mozy through the HT parking lot. Circled up for non-SSH warmup that included mountain climbers, Moroccan Nightclubs, CDD
THE THANG: Mozy to the wall behind the oil change place for 12 counts of step ups, dips, incline and decline merkins.
Proceed to far side of HT through the wall of stench for wall sits with alternating bear crawls for Meridia’s and burpees.
Mozy through the apartment complex to the fountains for a 7s pendulum with BBS on the fire department side and burpees at the top of the hill on the other side.
Clock merkins ladder at the fountain. Start at 12 and plank shuffle to 1:00 for one merkin. Shuffle to 2:00 for two, rinse and repeat until a full lap of the fountain is completed at 12 merkins. They add up!!
Mozy to COT after a total of ~2.5 miles.
MARY:
ANNOUNCEMENTS:
COT:

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