Tag: Backdraft

Don’t Get Stuck In The Suck

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WARMUP: A few exercises in the parking lot after letting the Birds fly free in honor of Super G, who missed out on this adventure due to work travel.

THE THANG: The weinke featured 3 running options and a related exercise count of high, med, or low # based on the running route selected by each pax.

Route 1 — run loop around the bandshell (short, flat run + High rep count)
Route 2 — run to stop sign at Ardrey St and back (moderate hill, longest run + Med rep count)
Route 3 — run to top of Stairway to Heaven and back (steep hill + Low rep count)

Three rounds for each exercise and pax can take any combination of routes + related reps, doing the exercise at the end of each route.

Exercise 1 – Monkey Humpers
Exercise 2 – Flutters
Exercise 3 – Merkins
Exercise 4 – Shoulder Taps
Exercise 5 – Sumo Squats
Exercise 6 – Burpees (in honor of Super G, inspired by the Q Whisperer Minuteman)

ANNOUNCEMENTS: Bethel Men's Shelter July 2nd

COT: Pax pushed themselves hard today (and each other) in very swampy weather conditions!

Amid the suck, we bantered about the realities of an endlessly chattering mind that sometimes takes over the human (inspired by a country song by Jimmie Dale Gilmore called "My Mind Has A Mind Of Its Own". This happens to all of us, because we're human. We're made this way. In the words of Pusher "People Suck" and that includes all of us. We're also glorious sons made in the image of our Creator. So, don't wallow in the "I suck" headspace. Apologize where needed. Learn from mistakes. And just shake the voices and get moving again. Yes, you suck, AND you're amazing. Live into your amazingness and don't get stuck in the suck!

Thanks for the Q invite Minuteman and thanks to the pax for the terrific effort!

#KeepPosting

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You vs. You

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WARMUP: Mosey around the side lot and back to COT for warm up of exercises all in cadence
Seal Jacks – x12
Windmills – x 6
Imperial Walkers – x12
Hillbilly Walkers – x12
Plank
Merkins x12
Shoulder Taps x12

THE THANG:
Partner DORA – Partner 1 runs, Partner 2 exercises with the kettlebell then vice versa until all exercises are completed
50 -Thrusters
100 – Hammer Curls
150 kettle bell swings

Plank upon completion and on to the U v U
PAX completed 60 seconds of the following exercises – as many reps as possible with breaks in between.

Flutters w/press
Man Makers
Goblet Squats
Clean & Press – left side
Merkins on the bell – left side
Clean & Press – right side
Merkins on the bell – right side

Round 2 – attempt to do more than round 1. Ran low on time for the final 3 exercises

MARY: No time
ANNOUNCEMENTS: Read your newsletter
COT: Remains the 5th core principle
NMM:
The Q is responsible for the outcome of any exercise. YHC had not led a kettlebell workout in some time, and it may have showed.

The final 3 exercises of round 2 were unable to be done by 0600 due to YHC's lack of planning. Thankfully the PAX were gracious and willing to reduce their final intervals to 30 seconds in order to make it to COT in time for 0600.

I suppose it could alternatively be argued that the weinke was enough to take us just past 0600 and, in that moment, learned the application of modify as necessary.

Either way, thanks Bam Bam for the opportunity to lead.

Gratefully.
👁️

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Rock The Bells!

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WARMUP:
Morrancan Night Clubs
Baby Arm Circles
Abe Vigodas
Cherry Pickers
Pideon Stretch
Downward Dog Dog/Honeymooner
SSH

THE THANG:
Partner Up
On the gridiron 100 reps of:
Curls
LBCs w/ KB above chest
Lunges

Triceps extensions
Flutter Kicks
Calf Raises

Time ran out before completion.

MARY:
Freddy Mercurys before time ran out!

ANNOUNCEMENTS:
Bethel Men"s Shelter
Father's Day Event
Trash pick up Saturdays

COT:
Family illnesses
Travel

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Something different – BSTL

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WARMUP:

  • 10 Hillbilly Walkers,
  • 10 Imperial Walkers
  • 10 Strawberry pickers,
  • 10 Moroccan Nightclubs
  • Down dog with calf stretches, to a honeymooner

THE THANG:

  • Run down to Dave Gibson – 25 Pushups
  • Run up to South State Bank – 25 Squats
  • Run across to Emory Lane around to the clubhouse – 50 LBCs
  • Run up Brayden Pkwy – 25 Jump Squats at the corner
  • Run across to Len Patterson Way – 10 Burpee’s by STL
  • Run down to South State Bank – 25 Side Lunges
  • Run down to the end of Dave Gibson – 24 Apollo Ono’s
  • Run over to the Flag – Salute and Pledge of Allegiance
  • Run to the track by the benches and tables – 25 dips
  • Run around to the other side of the track – 50 LBCs
  • Run back to the other end of the track and do 24 step ups each leg.

  • Run back to COT – 10 Up-Downs

MARY:
Flutters, American Hammers, and Box Cutters

ANNOUNCEMENTS: Read your newsletters

COT: It is what it is…

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AMRAP Board of Pain

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WARMUP: SSH, Moroccan Night Club, Windmill, Strawberry Pickers, Merkins
THE THANG: AMRAP 15 Reps each exercise for 30 minutes flowed by a lap. Kettlebell Swings, Thrusters, Dips, Derkins, LBC'S w/KB.

MARY: All core exercises for 3 minutes.
ANNOUNCEMENTS: Bethel Mens Shelter
COT: Prayer and Praises.

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The Journey of Getting Better

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Disclaimer Shared ! Routes and Buddy System Encouraged
WARMUP:
10 Min Stroll to Desired Starting Point
THE THANG:
Go get 4-9 miles worth of journey and share with your partners
MARY:
Was never found, Smoke 💨 Signals seen
ANNOUNCEMENTS:
Bethel Men’s, Trash 🚮 Pickup, CRI Foster Kids help , CSAUPs & Race signups
COT: Deep within our hearts.

The Journey of Getting Better

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Better late than never

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WARMUP: I was late so 11s by a great stand in
THE THANG: 3 sets 10 reps- goblet squats, floor to overhead press, reverse lunge, pull through, swings, deadlift, man climbers
MARY:
ANNOUNCEMENTS: bethel men’s shelter needs help, trash pickup
COT: graduations, deep dish grandmother passing.

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Barry said no moderate

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WARMUP: light jog to bball court, SSH, cherry pickers, windmills, low slow squat, tempo merkins
THE THANG: old school Dora: 100 merkins, 200 squats, 300 LBCs.

Wrapped up the Dora and jogged over to the track. At the track we did: 20 single lunges, 20 double count hammers, 30 calf raises (inner, regular, outer).
MARY: no time left
ANNOUNCEMENTS: newsletter aside from murph and invergence
COT: yep, completed

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