Tag: Backdraft

Go as fast as you want

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WARMUP: Long Mosey, then the usual:
20 SSH IC
10 LSS IC
10 Cherry Pickers IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

THE THANG:
To the Light Pole$! PAX were encouraged to go as hard/fast as they could.
Starting at the bottom, run to first light pole and perform 1 burpee. Return to start and perform one exercise.
Then run to 2nd light pole and perform 2 burpees, return to start and do second exercise.
Continue to 10th light pole. Exercises below. Pyramid if you complete early.
10 Bomb Jax
20 Merkins
30 Wide Arm Merkins
40 Squats
50 LBCs
40 Lunges
30 Diamond Merkins
20 American Hammers
10 CDDs

Extra Credit – Pyramid the workout (do in reverse) if there’s enough time.

MARY: Boys only.
ANNOUNCEMENTS: Probably.
COT: Stays in COT.

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They’re Playing Baaaasketball…..”

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WARMUP: Stretch Lab: Abe Vigoda, Cherry Pickers, Downward Dog, Honeymooner, Left over right, Right over left, Pidgeon Stretch, Trunk Twisters
THE THANG: Mosey to gym entrance, CDD, Peter Parker’s. People’s Chair up against the wall, bear crawl to the curb & back, burpees.
Mosey to the B’ball court. Two teams play HORSE. Any airballs or bricks warrant a burpee from that team. Blame the early morning cold weather for the burpees that resulted. The PAX preferred wind sprints, up and down the court to keep warm.
MARY: Ab Lab to close out the last 4 minutes before COT
ANNOUNCEMENTS: 5K, Upcoming Convergence.
COT: Prayers for PAX’s personal health and families.

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Back to the basics at Ballroom

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WARMUP: stretching (because we all need more)
THE THANG: move to multiple locations and complete the following in cadence at each location.
10 SSH, 10 merkins, 10 mak-tar-jai, 10 Parker Peters, 10 jump squats, 10 reverse lunges, 10 imperial walkers, 10 arm circles front and back. We also added in some wall sits while pax took turns doing dips.
MARY:
ANNOUNCEMENTS: read newsletter (come does a great job with it)
COT: prayers for my mom, kids in school, marriages

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Curahee

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WARMUP: stretch, mobility
THE THANG: rucks on move from point to point stopping every 3-4 min and completeing 10 squats, 10 merkins 30 second plank, 10 overhead presses.
MARY:
ANNOUNCEMENTS: Battlebot going away Q at Alcatrez, Jaeger
COT: Health for kids, marriages

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All of Them!

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WARMUP: Disclaimer loosened up the vocal cords
THE THANG: run out Richard Crossing to Front St, turn left to Berkshire, so 2 laps, return on Front/Richards Crossing

Message at end referred to 33 yr anniversary for me/M last wk and question from Pirate about what was the hardest phase. As Cyclops would say “all of them” AND they’ve also ALL been the best phase. How can you adjust your mindset to “both/and” and away from the “either/or” nature our culture seems to impose?

MARY: nope, she stayed in fartsack
ANNOUNCEMENTS: March 14 convergence, March 1 final Battle Bot Q at Alcatraz
COT: Davinci, wedding anniversary

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Kitchen Sink 2/19/25

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WARMUP: SSH, cherry pickers, IWs, Mtn climbers, shoulder taps
dynamic movements around the traffic circle
THE THANG: buy in 100 squats with bag on shoulders, move to back of school (15 merkins while moving at various locations) at pickic benches 10 step ups with bag on right shoulder 15 derkins with right hand on bag, repeat on the left side. 25 bif boys, 8 clean and press 10 upright rows, repeat. followed by 20 American hammers. move back to soccer field stopping at light poles for calf raises. on soccer field throw bag across 5 burpees, lunge walk to other side, throw bag to other side alternating throws from right to left side. Lt Dans to the other side.
MARY: flutters, LBCs box cutters, hello dollys
ANNOUNCEMENTS: read your newsletter
COT: safety for d2d runners

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Love Boat Cruise

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WARMUP:
SSH
Abe Vigoda
Imperial Walker
Hillbilly Walker
Michael Phelps
Merkins
Broga

THE THANG:
Indian Run with 3 Big Boys as the fallback

Love Boat Cruise (2 loops)
(40 reps per man of either exercise)

Carolina:
CDD
2 Leg Lunge

Key West
Merkins
Squats

San Juan
Big Boys
Mountain Climbers

Day at Sea – Lap around the lot

Aruba
Monkey Humpers
Superman’s

Day at Sea

Havana
High Knees
Plank

3 minutes total for both

AVI
American Hammers
SSH

Hamilton
Bomb Jacks
LBCs

MARY:
Peter Pointer

ANNOUNCEMENTS:
Convergence
Jaeger
Bethel Men’s
Pizza

COT:
Health
Work
Fellowship

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1% better at Slow Burn

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YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do not know what you will encounter from the Q. As a Fort Redwood I dont have tons of new ideas but I do challenge those in attendance to get better as I am confident that this momentum will carry you through the day as it has for me over the years.

WARMUP:
Mosey to Persis parking lot and circle up
Windmills x 10
SSH x 20
Mtn x 20
MNC x 10
IW x 10
Lets go!
THE THANG:
Mosey to Lowes with (3) stations. At each station, we completed max number of reps for each exercise within a minute. Pax were instructed to use sidewalk chalk to note their number

Station 1
Burpees
Flutters
WAM

Station 2
Lunges
Hammers
Diamond merkins

Station 3
CDD
Big Boy

Rinse and repeat but with a caveat to do 1 more rep of each exercise with a partner

MARY:
Twister on Gas Pumpers
Boogie Nights on LBCs
Barry Manilow on Dying Cockroaches
Assassin on Peter Pointers

ANNOUNCEMENTS:
Read your newsletter

COT:
Prayers for safe travels, new jobs and for grace

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Chasing Amy, I mean Twister

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WARMUP: 6 gathered, which was a great number, for a full 1 hour of party packed entertainment. Twister joined us to say hi as he terrains his 6@6, but before he got 75 yards away, we had a quick disclaimer and took off to join him on his route. As the 6 of us caught up to him, the mumblechatter ensued and since he was already x miles into his route, we passed him as we neared Harris street. We stopped at the corner for 10 merkins, waited for the 6 and let Twister run away a little down Harris, and then we took off after him again. Down Harris we ran, catching him and harassing him again, because Twister wouldn’t want it any other way. As we passed him, we made our way to the park at the bottom of the hill and circled up in the parking lot for warm ups: SSH, windmills, cherry pickers, merkins, mountain climbers, and a few runner stretches.
THE THANG: Made our way over to the basketball court for some modified suisides. At each line we would do 1 merkin and add 1 per line doing the same number on the starting base line. 1 and 1, 2 and 2, 3…you get it. We then kept climbing back down the lines where in the end we ended up with 8 and 8.

We then ran back up Harris to LBJ church where we ran steps, ran around the church, back to steps for 10 diamonds, 10/leg of Bulgarian split squats. We did this circuit 2x.

Next stop was the gas station to stop for the 6, then made our way to print shop. At the print shop we did a 25% murph because who doesn’t need pull up practice.

Ran all the way back to the millstone in front of the steps by veterans park, stopped for the 6, then ran to the small wall by the engineering building for 20 dips and 20 total step ups. Did this circuit 2x. Ran back to WEP, did a time check, got a big sigh of relief”oh but there more” and ran up the walking path to the top of the hill, back down, then back up the grassy hill with the statue, then down the side hill to COT.
MARY: got through about 3 exercises
ANNOUNCEMENTS: newsletter items
COT: CSPAN style for P&P

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