Tag: Autobahn

7th year Anniversary… with Burpees

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Warmup
 
Mosey to Grace Parking Lot
 
28 SSH IC
5 Windmill IC
20 SJ IC
10 MNC IC
28 Mnt Climbers IC
Stretch
15 Peter Parkers IC
 
Recover on your feet.
 
Flashback for 7 years in F3
DORA
100 HR Merkins
200 Squats
300 LBC’s  (First workout I ever did Fishsticks was the Q)
 
Also Grace Church Parking Lot
Pendulum Workout (Routine I “borrowed” off of Cha Ching)  10 – 5 Reps
Catalina Wine Mixers (an OTG favorite)
(no burpees in the middle this time)
Diamond Merkins
 
Run Back to COT
My personal Favorite with the remaining time left….
EMOM  10 Burpees a minute on the minute….. (only got 9 minutes in)
 
The question of the day is why…why I still am doing this after 7 years when I first thought I’d only give it like 3 months.
 
And it really is because of all of the guys I’ve met and learned from. When I started the saying was if you want to run fast…run with faster people. And There are so many HIMS in our region that run so much faster than me. Not just actual literal running but accelerating at all phases of life. These are role models for us and a big reason why I keep coming out, and I keep pushing. Everyone reading this has in some way pushed me to be 1% better than I was yesterday.  Thank you guys! And see you all in the gloom!
 

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Your MILGA is showing

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What a wonderful day in the MILGAhood. This being my first visit and q to Colosseum, I aimed to disappoint. The workout was this

– poles on the back of the school. increase rep count by 1 at each pole then return to start. Burpee Merkin Squat is taking the fort by storm
– found the only set of accessible steps on the entire west side. The count was however many leaps it took to get to the top by each pax. Average was 3 leaps. Some folks (Bandcamp) were jackasses and took 9. First excersice was burpees, then after everyone went we did dips
– then went to the court for broadjumps as our rep count. average was 4. step ups was the excersice until all pax had jumped
– lunge walk and bear crawl back to cot for 5 minutes of mary

Yes, i made pretty much all of this up as we went. I like to live dangerously like that.

Work from the Bird:
We all need prayers. Its not selfish to ask someone to pray for you. Don’t think you always need to pray for someone else. That’s a great thing, but you need to be right also. Work on that vertical relationship. Gotta get you right so you can help others. I’m asking for prayers for me. Send me all the love you got right now and ask Gods help too. I challenge you all to be bold and pick someone in COT to pray for. Even if they don’t ask for it. I GUARANTEE it will make their entire day having that power.

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Bearded Brothers Beatdown

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WARMUP: 3/4 mile run to the dance studio with some monkey Humpers, burpees and squats along the way at various spots
THE THANG: Had a conversation with Rebound Monday after Flight Plan and found out he had the Q at Kitchen Sink that same day. So the beards got together and thought it would be a grand idea to combine both of our Q’s together for a great beat down. We launched from Harris Teeter in Tega Cay and made our way down to the little Dance studio which is about 3/4 of a mile. Kitchen sink boys where there standing in a circle not doing much of anything. So when we arrived the real work began. My workout was the timer while Rebound workout was the heavy lifting. Grab a partner from opposite group and get to work. One goes to other end of parking lot while other grinds it out with the sandbags.

Rebound had a board with various exercises which we made it through:
Overhead Press
Squats
Curls
Sandbag Swings (those really sucked)
Deadlifts
All where AMRAP

My part was:
Hand Release Merkins
Carolina Dry Docks
Sumo Squats
Big Boi Sit-ups

Start at 5 reps per then increase each round by 5 reps. Made it to 20 reps then we backed back down 5. It really started to suck big time. Lots of complaining about those merkins.
I’m sore as crap from this. It was a great workout.

MARY: Can we rename her to Meghan? We did Hello Dolly, Flutter Kicks and Dying Cockroach before COT
ANNOUNCEMENTS: Break The Dam on Feb. 28th. Ruck CSAUP middle of May get with Shady if interested
COT: Mental struggles. Kick life back when it kicks you in the nads.

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Old fashion

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WARMUP: Disclaimer and off to mosey to the church parking lot. Did some arm circles, MNC, and Wind Mill. Off to mosey to the back of HarriscTeeter for more warm ups. SSH, mount. climbers, hill Billy walkers, and down/up dog.
THE THANG: Ran to the wall for some Balls to the wall with some running and burpees. Times 2. Then over to the hill for the apartments. 11’s was on the menu with 10 CDD at the top and and big boys at the bottom. Finished with a message about keeping in touch with those men we do not see anymore but remember there F3 name. Then off to Walgreens for a short 100 and 200 DORA.
MARY: Back to COT for a cool down
ANNOUNCEMENTS: Read your letter, D2D make up and mens shelter
COT: Prayers for travel mercies and healing.

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The Ice Has Melted

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WARMUP: Mosey to tire place near Ace Hardware. 49 SSH and the other usual ones
THE THANG:
Mosey back to site.
DORA/AMRAP
-Merkins/Lap round HT parking lot as MOT
-Big Boys/Lap
-Squats/Lap
-CDD/Lap
-Flutters/Lap
-Lunges

Mosey to wall for walls and crawls w/ 5 merkins.
MARY: 1 minute of Prisoner Squats w confusing cadence by YHC
ANNOUNCEMENTS: bethel men’s shelter
COT: love you boys

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Beat the deck

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WARMUP: SSH, Cherry Pickers, Imperial Walkers, windmill

THE THANG:
Start with 9 cards face up, each card is associated with a workout and each suite is associated with a MOT. We went around picking higher or lower of any card, if we get it right we have that persons lead a 10 cadences on it..if we get it wrong we do the 10 cadences and MOD to the light pole and back and flip the card. The objective was to complete the deck….we failed :disappointed:

MARY:
Who doesn’t have time for 7 minute abs? Apparently us as we ran short

ANNOUNCEMENTS:
Break the dam reschedule; Bethels men shelter, read your news letter

COT:
Prayers health and wellness

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Because Miyagi gave me an unfriendly reminder

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WARMUP: We did
THE THANG:
– Go to the rocks
– 1st phase:
– EMOM – 10/10/10 (15?) – curls, OHP, Bent over rows
– 2nd phase:
– 11s – Manmakers (leave the rock), jump squats – the run is to the cigar lounge and back (touch the wall)
– 3rd phase:
– Abs Dora – run the triangle
– 100 LBC, 200 DLL, 300 flutters
– We modified this one for time…
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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14 degrees

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WARMUP: dynamic forearm planking exercises – plank jacks, peter parker, parker peter, shoulder taps, merkins – all with upward dog <> downward dog (variable down dogs) in between; capped off with SSH

THE THANG: circuit = 4 sets (extra work at half time – see below)
1. 50# KB unilateral farmer’s carry (THE TIMER) ~40 yards
2. big boys sit-ups
3. 40# sandbag over-the-shoulder toss
4. 20# ruck backwards lunges
5. 25# ball slams (overhead to the ground)
6. partner merkin (for sets 1 & 2); partner leg throws (for sets 3& 4)
7. partner merkin (for sets 1 & 2); partner leg throws (for sets 3 & 4)

Half-time work (2 sets)
1. Side-plank dips with feet stacked on curb L x10, R x10
2. Curb hops 30 OYO
More Half-time work (2 sets)
1. J-Lo’s x10
2. Alternating curb taps 50 OYO single count

Overtime Work
Partner Push 20 yards (alternate – 3 sets) :face_vomiting:

MARY: SSH x10
ANNOUNCEMENTS: Break the Dam still wants you this Saturday.
COT: P&P for the Virtual Learning – Teachers, kids, and parents.

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Carry the Load

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WARMUP: SSH, Moses, Imperial W, Hillbilly W, Arm circles, Cherry pickers, windmill
THE THANG: Dora in pairs, runner and 200 squats, 150 merkins, 100 BBS, 100 squat jumps, 100 wide Perkins, 150 LBCs followed back at COT by 3min amrap of 10 jump squats, 10 hand release Perkins and 20 flutter kicks.
MARY: Round the circle with pax choice
ANNOUNCEMENTS: Read your Newsletter
COT:

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