Tag: Beaker

Skip Joyfully

Leave a comment

WARMUP:
SSH – 20 IC
• Imperial Walkers – 15 IC
• Windmills – 10 IC
• Arm Circles – 10 fwd / 10 rev
• Hillbillies – 15 IC
• Mosey (~1/4 mile loop or parking lot lap)
THE THANG:
Part 1:
Partner Dora (10 minutes)

Pairs of 2. One partner does the exercise, the other runs ~50 yards and back.

Cumulative Reps per team:
• 100 Carolina Dry Docks
• 200 Step Lunges (single count)
• 300 Flutter Kicks (4-count)

Part 2:
3 Rounds – AMRAP style (~15 mins)
(As Many Rounds As Possible – move at your pace for 5 minutes per round)

Round 1:
• 10 Merkins
• 15 Squats
• 20 Flutter Kicks (4-count)
• Broad Jump 40 yards and back
Round 2:
• 10 Incline Merkins (on curb or bench)
• 15 Lunges (each leg)
• 20 LBCs
• Skip ~20 yards, jog back
Round 3:
• 10 Carolina Dry Docks
• 15 Standing calf raises
• 20 American Hammers (4-count)
• Mosey ~10 yards, jog back

Rest 1 minute between rounds.

MARY:
No time
ANNOUNCEMENTS:
Tortoise and Hare
Busy Summer
COT:
Show to know

TClap |
0

The Gin Blossoms ran along Alison Road, but we went to Alison Park

Leave a comment

THE THANG:
Run to the Mushroom pond for 10BBSU and 20 Merkins
Take Richard’s Crossing to Sutton and down to Alison park. Stops at Tuckerton, Catherine something, and Sutton road. Alternate sets of 10 BB + 20 Squats and 10 BB + 20 Merkins at each stop

At Alison Park, 10 pull ups. Then head back. Everyone had time for one or two more laps around Earth Fare
ANNOUNCEMENTS: Newsletter
COT: Talk about trust

TClap |
0

Sweepblast

Leave a comment

Q AT SWEEP THE LEG 031725
Run to top of Dam Rd
– 17 merkins
– 17 jump squats
– 17 big boys
Run to Stonecrest
– 17 merkins
– 17 jump squats
– 17 big boys
Run to roundabout
– 17 merkins
– 17 jump squats
– 17 big boys
Up Hubert Graham on Rt Side
– Every other manhole cover, do 3 burpees
Wait at top
Back down Hubert Graham
– Every other manhole cover
– 15 plank jacks
– 10 shoulder taps
Run to roundabout
– 15 plank jacks
– 10 shoulder taps
Run to Stonecrest
– 15 plank jacks
– 10 shoulder taps
Run to top of Dam Rd
– 15 plank jacks
– 10 shoulder taps

Or something like that. You’re only here for the stats anyway…

TClap |
0

1st ever Hubert Graham Pwky workout

Leave a comment

THE THANG:
1. Run 160, Stonecrest, Hubert Graham and back
2. 16 March Madness Merkins at every other light pole on Stonecrest and Hubert Graham
3. When there’s a guardrail, alternate between incline merkins and Derkins
we got in 3.4 miles.
MARY:
A few did abs, I made it for Hello Dollys at the end.
ANNOUNCEMENTS:
COT:
Heavy stuff today.
Live 3rd. It’s not about you, it about how to serve the ones in your life.
Smothered and Covered shared heavy news. Spectre led us out to give prayers to S&C.

TClap |
0

Gotta have Stones

Leave a comment

11 @ Stockade, warm-up lap around the parking lot. Circle up for warm-up exercises.
Partnered up for some sidewalk shuffle, bear crawls, and lunges.
Dora with a boulder (Curls, Bent-over rows, overhead press) + alternate runs.
Lap around the parking with a twist. Partner 1 carried row above head, partner 2 ran to lightpole and back for switch out.
Finished strong with man makers w/ stone. started with 1 plus 1 with each painted line. Partner 1 – man makers, Partner 2 – ran to light post and back for switch out.
Back to COT – a stone’s throw away.

TClap |
0

physical contact

Leave a comment

WARMUP: stretch and bend
THE THANG: 20 min of St Louis Equalizer.
10 burpees with coupon
20 abmat sit-ups
30 goblet squats
40 curls with coupon
200m run

Then 20 mins of self defense training. Mainly understanding distance and body position with some gentle wrestling
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Run, Exercise, Run, Do The Work

Leave a comment

Mission – Know It…for the love.
WARMUP: Not Really
THE THANG:
Run around the building, 3 core exercises
Run to Front St, 3 upper body exercises
Cross 160 & run to Brayden, 3 lower body exercises
Run to the bottom of the hill and back up, 2 core
Run to Ivybrook, 2 upper
Run to the school basketball courts, 2 lower
Run 1/2 way up the back road, 1 core
Run to the top, 1 upper
Run back to the basketball courts, 1 lower
Run to Ivybrook, 2 core
Run back to COT…Plank series

For the one person that read this far, you’ll see the similarity to a recent Minnow Pond BB. Why reinvent the wheel? No need to introduce a game or anything creative, just get a minimum of 3mi and make the guys push a little harder. Or, pull a little more if you’re ‘squatch.
In other areas of my life, I try to make things harder. In some cases, I’ve even created the more difficult situation. If I can strip the emotion out of the situation, assess it then address it, I can tackle it.
That’s exactly what we did at Sweep The Leg. We assumed this post would be hard, showed up, got simple instructions and did the work. Nothing creative. Nothing complicated. Nothing emotional. Nothing easy.
Just.Do.The.Work.
For the love, stop settling for just showing up. Showing up is important, yes. You can’t lead without showing up. If this is about leadership, don’t measure yourself against a standard that says showing up (physically) is enough.
You’re here for more. Time to lead!
MARY: See above
ANNOUNCEMENTS: Convergence, Jaeger
COT: You should’ve been there.

TClap |
0