Tag: Beaker

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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Everyday I’m Shuffling

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WARMUP: what’s that?

THE THANG:
Shuffled for 1 min, recovered with a 3 minute walk. Repeat until time was up.
Great fellowship.

MARY:
Wrapped up with some LBC, V-ups, and Big boys

ANNOUNCEMENTS:
Convergence-Invergence

COT: pursue your concentrica

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