Tag: Badlands

burpees on a string

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WARMUP: disclaim
THE THANG: big Loop – run down Dave Gibson – through school – up bus entrance – through Walmart parking lot – onto Hubert Graham toward TCES – right on Waterloo – Left on Henslow – right on Cameron creek – right on 160 – back to COT.

stop every 1/4 mile for exercise
first stop 15 SSH IC
each subsequent stop replace 1 SSH with 1 Burpee

totals:
4 miles
120 SSH IC
120 burpees

MARY:
10 American Hammers IC
20 LBCs IC

ANNOUNCEMENTS:
grow rucks a plenty (see Olaf)
beers and burpees (see Decibel)

COT:
Important stuff

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The hills are moist

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Steady rain all morning

4 PAX pre-ran starting at 0445 – crossed 160 and around new kingsley loop and then back across 160 and around lake loop – back at 0510 for a bit of stretching and mumblechatter

7 runners and 2 ruckers departed at 0515.

runners route – Left on Munn, Left into FMHS campus. Most PAX stopped for 4 solid hill sprints up the hill that leads down to get vehicles down to the track/field. Continued through campus and popped out onto Harris St. Ran downhill from there to Harris St park where we veered Left onto the paved path toward WEP. At WEP, we did a couple more hill sprints and let the 6 join back with the pack. continued Left on 160 back to COT.

All runners got 3.7, some got closer to 5.

More thoroughbreds today than clydesdales. Maybe clydesdales are sensitive to rain?

Thanks for the opportunity to lead us this morning Rolloff.

-Badlands

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Brayden Burpees

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WARMUP: mosey through parking lot over to the light, cross 160 and down to bottom of Brayden
THE THANG: hill repeats- 10 squats at bottom, 10 merkins at first street, 10 flying squirrels at 2nd street, 10 burpees at the top. Rinse&Repeat
MARY:
ANNOUNCEMENTS: convergence/invergence this Saturday
COT:

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Currahee Anniversary Party

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WARMUP: Hula-hoop , Hoop-hula, windmill, tripod stretches , merkins
THE THANG: We went over the basics of proper log lifting, carrying and PT with a log. Two teams each carried a log about the Tegacay Ele. property. At various locations exercises with ruck + log were done. Two arm Push Up (aka log overhead press), Forward Bender (log chest high), Straddle Jump, Side Bender, Overhead Toss, Curls, and Log Crunches. Logs were transported back to the resting spot.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Chicken Nuggies

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It was a beautiful rainy morning after the superbowl. Thankful for all the PAX showing up. Quick disclaimer then we crossed 160 to Braden. Every time we passes the sign it was 12 merkins. Run down to the clubhouse for a simple plan in chicken nuggies increments:
6 burpees, 12 mtn climbers, 18 LBCs, run loop clockwise. Loop is up hill to sign, right down 160 to next Braden entrance, take a right and follow Emory back to clubhouse. 6 jump squats, 12 CDDs, 18 American Hammers, run loop in opposite direction. Keep repeating until time. Jog back to rainy COT. Gazelles got 5 loops in, others got less but everyone put the work in. Thanks for the nod Badlands!

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Kraken burpee

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WARMUP:
Merlin, side straddle hop
THE THANG:
3.5 mile run
Stop 1 kraken burpee, stop 2 Mike Tyson, stop 3 Merkin
MARY: NA
ANNOUNCEMENTS: Q school March 1st
COT: family. Men staying calm, family with health issues

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Hitting the Cycle

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WARMUP:

10 windmills
20 hillbilly walkers
10 cherry pickers
15 Moroccan nightclub

Walk to first pole, drop bells, mosey to other side of parking lot, 20 incline merkins on curb, mosey up hill, 20 low slow squats at top of hill, mosey to curb, 20 calf raises on curb, mosey back to pole

THE THANG:
Hitting the Cycle:

Uhaul in cadence
Lunge walk to second pole for a single
American hammers in cadence
Rifle carry to third light pole, murder bunnies to forth light pole for a double
Monkey humper goblet squats in cadence
Around the world back to first light pole, lunge walk, rifle carry for a triple
2 handed upright rows in cadence
Murder bunnies, around the world, farmer carry, lunge walk for Homerun
Curls in cadence
Rifle carry for a single
Flutter with a press in cadence

MARY: Big boys, American hammer, flutter with a press
ANNOUNCEMENTS:
COT:

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Saying hello to Colosseum

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WARMUP: SSH
THE THANG: Run to Colosseum, 15 Mac tar jai’s; run back to StL, 5 Jack Webb’s; repeat again; run, 15 CDD’s; run, 5 plank Webbs; repeated by the gazelles

Mini QSchool for 7 min: For pax that have never Q’d, schooling given on proper cadence; given an exercise to lead pax in: SSH, merkins, American hammers

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Running with burpees and such

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WARMUP: None – it’s a disclaimer and we go
THE THANG: running with burpees, squats and side straddle hops every 1/4 mile. Get as much as you can. All of them.
MARY: only time for a few airborne hip exercises.
ANNOUNCEMENTS: yes
COT: 5th core principle

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Kettle Bell Blues

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WARMUP: mosey to parking lot with bells to warmup. SSL,IW,Merkins, Low Slow Squat, peach pickers, wind mills.
THE THANG: DORA
100- American Hammers w Bell – mosey 100 yds and back
100 -lunges w Bell – mosey 100 yds and back
100-tricep extensions- mosey 100 yds and back.

AMRAP – 45 seconds
Goblet Squats
Curls
Chest Press
Swings
Rows

Mosey to Large Hill (7’s)
Man Makers
Cleans

MARY: not really
Announcements: Post at Block Party on Tuesdays
COT: prayers for health (physical,mental, spiritual)

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