Tag: Beaker

Sneaky 2

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WARMUP:
High Plank
Downward dog
Upward dog
Merkins x 5
Repeat

High Plank
Downward dog
Upward dog
Shoulder tap x 5
Repeat

THE THANG:
Imperial Walker x 20 (cadence count)
Hillbilly Walker x 20 (cadence count)
Windmill x 20 (cadence count)
Lap around parking lot and pavilion
Repeat x3

Merkin x5 (cadence count)
Recover
Repeat x5

Heel elevated squats x20
Reverse lunges x20 (SC)
Good Morning x20
Lap around parking lot and pavilion
Repeat x3

Sit up get up x10
Modified flying squirrel x10 (no jump)
Inchworm x10
Lap around parking lot and pavilion
Repeat x3

ANNOUNCEMENTS:
Cannoli Run, HIM Camp, Summer of CSAUPs, The Murph, 4th of July Convergence

COT: Patience, peace, family, protection

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Withers Quadzilla & Print Shop Obstacle Course

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WARMUP: mosey to Withers Hill, found cover at church awning- childs pose, upward dog downward dog high plank variation of high plank exercises in cadence including peter parker, plank jacks, shoulder taps, parker peter, merkins (all 6 counts), childs pose
THE THANG: 11s with a partner… NUR up Withers Hill, 10 (double count) partner clap merkins, RUN down Withers Hill, 1 curb burpee… repeated this until 6 partner merkins and 5 burpees…. MOSEY to Print Shop
Obstacle course- hand walk across parallel bars, dips x5 at the end, alternate 5 chin ups and 5 knees to chest at subsequent pull bars, jump at tap the monkey bars (opted not to swing on the wet monkey bars), once finished, complete 5 forward lunges each leg, 5 backward lunges each leg, 5 side lunges each leg…. repeat obstacle course with 3 reps as the count, MOSEY back to COT
MARY: yes, sorta
ANNOUNCEMENTS: Read your newsletter.
COT: WE CAN DO HARD THINGS! YOUR KIDS CAN DO HARD THINGS! GOD WILL GIVE US HARD THINGS! amen

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Loop loop-a-doop

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Today happens to be the day before YHC’s 6 year F3 anniversary

WARMUP: It’s STL. Disclaimer and out
THE THANG: Leg it to Front St/Birkshire Heights. PAX will run at least two loops, stopping for each STOP sign for 10 BBSU and 10 Merkins
MARY: Those who returned early had time for mary, those who did not, did not.
ANNOUNCEMENTS: Lots of stuff coming up
COT: Heavy reminder to not only be seen in the gloom but to see those around you.

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AKA at The VA

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WARMUP: Sasquatch led with a warm up as YHC was coming in hot.

THE THANG: grabbing a few heavy things and in no particular order
20 hand release merkins
20 Sandbag over the shoulder tosses
20 zerker squats
Farmer carry 2 KB’s to the curb and back (~100yds?)

When all of the above is done, run a lap around the parking lot.
All while wearing rucksack/weighted vest. AMRAP until time is up

MARY: ended with leg raises and big boys

ANNOUNCEMENTS: newsletter
COT: always go back for the 6

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Last Man Standing

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THE THANG:
Some KB swings, rows, cleans, overhead presses, RDLs then a 3 mile run (I think that’s record distance for a gear AO).

ANNOUNCEMENTS:

Not the way I expected to end my run as site Q, but it is what it is. Learned a lot of lessons over the 1.25 years as a site Q. Lessons that transfer very well to life. I’ve learned a lot about myself, and by extension, those around me. I’ve learned that at times (and quite often) leadership can be lonely. Learned that there are a lot of well meaning people. Also learned that (too much) change can act as a repellent.

It’s also unfortunate that the sun has to set on a KB AO, but anyone is free to lead and pick it up from where it ended.

Keep accelerating, keep fostering male community leadership, keep being High Impact Men in (y)our communities.

SYITG
-Beaker out ✌🏾

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Last Man Standing

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THE THANG:
Some KB swings, rows, cleans, overhead presses, RDLs then a 3 mile run (I think that’s record distance for a gear AO).

ANNOUNCEMENTS:

Not the way I expected to end my run as site Q, but it is what it is. Learned a lot of lessons over the 1.25 years as a site Q. Lessons that transfer very well to life. I’ve learned a lot about myself, and by extension, those around me. I’ve learned that at times (and quite often) leadership can be lonely. Learned that there are a lot of well meaning people. Also learned that (too much) change can act as a repellent.

It’s also unfortunate that the sun has to set on a KB AO, but anyone is free to lead and pick it up from where it ended.

Keep accelerating, keep fostering male community leadership, keep being High Impact Men in (y)our communities.

SYITG
-Beaker out ✌🏾

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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 Smoke Show

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WARMUP: SSH, Morrocon NC, Imperial Walkers, and Strawberry Pickers
THE THANG:
Stage 1 – 100 Swings OYO
Stage 2 – 3 Rounds of (10) Man Makers, (20) Halos, and (30) Good Mornings
Stage 3 – Four Corners (2 Rounds with Reps at 15 and 10):
Corner 1 = Overhead Press and Deadlift
Corner 2 = Lunges and Squats
Corner 3 = Curls and Tricep Extension
Corner 4 = Bent Over Rows and Chest Press
MARY: American Hammers and Flutters with a Press
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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