Tag: Beaker

Adventure through the Isometric Inferno

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WARMUP:
Hoist three 50# sandbags on your shoulders and mosey to the office.

THE THANG:
On this adventure, we exchanged the sandbags every 75 yards ( est. ) and rotated them from shoulders, to left shoulder, right shoulder, front shoulders, waist carry and bear hug carry.
1st stop: The office – all rotated twice through a 30 dead hang on chinup bar, dip hold, plank hold, and low squat hold with rucks on and/or holding the sandbags on our shoulders.

2nd Stop – we advanced into the middle earth of the mtn bike trail in front of Gold Hill Middle and stopped and dropped the bags at some benches and cycled through rounds of a 1/2 dip hold with right leg hold crunch, then decline 1/2 merkin hold, then 1/2 dip hold with left leg hold crunch and then another decline 1/2 merkin hold.

3rd stop – we practiced teamwork in moving the sandbags across the Gold Hill nile river system and scaled the Denali like and gravel based hill to the electrical substation. We each chose a very attractive tree for 20 low slow squat row tree humpers.

Olaf drew our eyes to his exquisite trail markers along the way salvaged from historical snow plow extractions from the road.

MARY:
n/a

ANNOUNCEMENTS: Thanksgiving convergence. Olaf travelling to Waxhaw on Black Friday to pontificate on the virtues of Q Source.

COT: Prayers for a safe Halloween!

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YHC Birthday burpees!!

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WARMUP: Mosey to Baxter neighborhood
THE THANG: start running the 1 miles circle at Baxter/mushroom pool neighborhood counter clockwise. Stop at each Stop sign and do 5 burpees, 10 merkins.

After get back to the beginning intersection, run back clockwise, stop at each Stop sign and do 5 burpees and 10 squats.

Some PAX completed 3 laps total, some other did at least 2 laps. 7 Stop signs per lap for a total of 105 burpees, 140 merkins, 70 squats, and 3-4 miles run.
MARY:
ANNOUNCEMENTS: Charity fundraising FIFA bracket, Bethels Shelter, Blood Drive, Shield-lock challenge and some more.
COT: prayers for families and kids. Praise for YHC 41st birthday.

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Rucking with a Ripple

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WARMUP: walk to corner and wait for Stang
THE THANG:
Carrying the 6 plus ruck sacks we hit 2.5mi through Baxter and back to COT
MARY: n/a
ANNOUNCEMENTS: read newsletter
COT: Olaf took half the PAZ to uncharted territory at end and so hopefully nobody got lost or bit by coyote 👍🏻👏🏻🐆

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Pantheon 500

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WARMUP: 20 SSH IC

THE THANG:
5 burpees for a buy in
100 calf raises
Run a loop around the parking lot (~0.3 miles)
100 squats
Run
100 gas pumpers
Run
100 merkins
Run
100 CDD
Run

Had time left over so we did
100 calf raises
Run
5 burpees buy out

A round of Mary’s to close out

Thank you for the opportunity to Q

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Ironclad for the Win

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WARMUP: SSH, Imperial Walkers, LSS, Moroccan Nightclubs, downward dog/honeymooners
THE THANG: my son Ironclad (11) has been posting at the Yard and was very eager to help create the winky.  He wrote out the exercises so this is a workout an 11 year old can do 😉

5 reps of Merkins, Derkins, Diamond Merkins, Parker Peters.  Run half way around the loop and complete another set of 5 reps of each exercise.
Rinse and repeat but increase the rep count to 10 of each exercise.

Mosey to the back of the school for some wall work. Balls to the Wall. Every man does a 10 count (hold position for 90 seconds). Recovery is a wall sit for 90 seconds. Rinse and repeat!

Mosey to the next station:  
Round 1: 20 SSH, 20 Flutters, 40 squats, 40 shoulder taps (double count), 30 Carolina Dry Docks – run a lap around the parking lot
Round 2: 20 Xs & Os, 15 Big Boys, 20 LBCs, 15 Flutters, 10 Diamond merkins

Mosey to the pull up bars:
Split in 2 groups. 1st group completes 10 pull ups. 2nd group completes 10 knees to chest using the swing sets. Flapjack and complete 2 rounds

Mosey back to COT for 2mins of Mary to finish.

MARY:
ANNOUNCEMENTS: t laps for Poppins and his work on the Kenya shoes collection.
COT:praying for Double Ds father in surgery today, for Lookout’s son as he is dealing with seizures. Spectre’s family as they fly in from Chicago before hurricane Ian. Praying for all this impacted by the hurricane.

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The Assembly Line

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WARMUP: SSH, front plank, upward dog<>downward dog, dynamic front plank exercises (i.e. plank jacks, Peter parkers, etc), repeat all above until shoulders VERY warm
THE THANG: each pax grabs a cinder block and places on field in 1 yard increments
field assembly line
round 1: side shuffle between blocks and 15 yd bear crawl to beginning of blocks- repeat 2-3x
round 2: lateral merkin walk on cinder blocks left, bear crawl back, repeat going right, bear crawl back
round 3: forward and back shuffle in between cinder blocks and bear crawl back 2-3 rounds
round 4: lateral toe taps on Cinder blocks left, bear crawl and then repeat going right, bear crawl back
round 5: partner up at 2 blocks and alternate with partner 3 burpees with hands on cinder blocks for 60″
round 6: forward hop over block x2, alternating with partner for 60″

bars assembly line
1 pullup, 2 toes to bar or knees to chest, hang until pax to your right drops and then move to the bar to your right – repeated 10x total

ANNOUNCEMENTS: Sawdust is finally 50! RESPECT

COT: HORIZONTAL assembly lines sucked. Quit the horizontal living and strive for VERTICAL relationship with the Lord!

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Introducing the Office

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WARMUP: disclaimer
THE THANG: took a tour around the outer perimeter of the Manliest AO in the Fort. We stopped at what is now referred to as “The Office” where each man did a weighted pullup while another man stabilized the pull up station by holding a dip. After each man did their rep @Flounder decided to show us all up with preforming 3 weighted pull ups at the ripe old age of 76. We made one last lap around the VA and made it to the base of the hill by cycle bar where we took turns calling squats while passing a baby sandbag around the circle. Introduced the hillbilly squat: a deep squat followed by two hillbilly walkers. Then sprint up the hill to COT.
MARY: we did a few flutters
ANNOUNCEMENTS: Journey groups will be forming soon. If interested contact me
COT: prayers for schools, parents dealing with teens, marriages, work stress, and patience with in-laws.

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Compound Progressive Stress w/Isometrics

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WARMUP: Mosey with buttkickers, high knees, side shuffle r/l, then wide, regular, and diamond merkins in cadence, followed by a second mosey with rucks.

THE THANG:

30 20 10
Ruck Off: Good morning-GM Curl-GM Curl Press
30 Count – Ruck Front Side Plank – R-RegPlank-Side Plank – L
Ruck Front: Half Squat-Full Squat-Squat Jump
30 Count – Ruck Back-Down Dog-Crock Plank-HoneyMooner
Ruck Off: Sumo Squat Tip Toe-Tip Toe AroundtheWorld Jump Run In Place Press Hold

-Ruck Shuffle-

Ruck Back ; Bear Crawl-Inchworm-Crawl Bear
30 Count – Ruck Front: Bicycle-Box Cutter-Hello Dolly
Ruck Off: Chest Pullover-Chest Side Fly-Big Boy Situp Slam
30 Count- Ruck Front-Crab Walk-Peter Pointer-Crab Table Run
Ruck Off Front Raise: Front Raise to Tri Press-Side Lunge JumpShot
Ruck Off – Overhead: L/R Front Lunge Hold Overhead-Chair Incline Hold-Lunge Runners

MARY:

ANNOUNCEMENTS: Defer to STL COT

COT: Defer to STL COT

Spartan Playlist: https://youtu.be/CVSswPyf94M

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10 Year Convergence

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Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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