Tag: Bitcoin

Super sunrise

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5 was the count at Ballroom this morning for a little light pole palooza. We hit chest, back, legs, arms, and abs with plenty of mumble chatter mixed in.

Cold morning, but the work still got done. Even while nursing the Achilles, we found a way to break a sweat and keep moving forward.

Bonus points for one heck of a sunrise to kick off the day.

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Two’s company, three isn’t a crowd

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WARMUP: Quick mozy followed by arm circles and Moroccan night clubs
THE THANG:
After the warmup, Pax headed over by a light in the parking lot for interval reps. With a timer, we completed 30 seconds on followed by a 10 second break. Each exercise completed twice either with the opposite hand or in the opposite direction. Exercises included:

  1. Slingshots
  2. Halos
  3. Single-leg deadlift
  4. Upright rows
  5. One-arm swings
  6. Side lunges
  7. Thrusters
  8. Rows
  9. Curls
  10. Triceps extension

Pax then formed a line for kettlebell pass throughs, which would have been more impactful with more than three people. (Cubby choose to run instead of kb due to an arm issue)
Once the pass throughs were completed we set the kettlebells in a row and ran to the first pre-placed cone and back. We then carried the bell to the first cone and completed 20 kettlebell merkins. We then ran to the next cone and back, grabbed the bell and advanced to the next cone for 20 calf raises. Rinse and repeat for five cones. Additional exercises (20 reps at each) were squats, shoulder presses and flutters.
Once completed we worked our way back to the start but instead of running to the next cone we always ran back to the first for a little extra mileage. Rinse and repeat until we got back to start.
MARY:
ANNOUNCEMENTS: May CSAUP, other weekends events
COT: Jobs, family

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Q-school and the 3 C’s

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WARMUP: windmills, imperial and hillbilly walkers, planks, shoulder taps and mountain climbers all in cadence. Throw in some seal jacks in cadence too.

THE THANG: 3 C’s of q school – corners, chalk and cardboard.

4 corners – 5-10-15
Manmakers
Goblet squats
Tricep extensions

4 corners – 10-15-20
Goblet squats
Tricep extensions
Flutters with bell held high

4 corners – 15-20-25
Tricep extensions
Flutters with bell high
Kettle bell swings

4 corners – 10-15-20
Goblet squats
Hammer curls
Flutters with bell high

4 corners – 5-10-15
Manmakers
Kettle bell swings
Hammer curls

Headed to cot after 3 of the 4 corners completed on the last set

MARY: nope – open to all men

ANNOUNCEMENTS: in the newsletter – read it

COT: 5th core principle

Q-school lessons shared from 3 C’s and four corners. Reminders that simple can be effective. In keeping the group together, four corners and self-explanatory exercises are helpful to keeping pax connected and together during a workout – all while embodying the credo of leaving no man behind but not leaving him where you found him.

Thanks for the call Deep Dish.

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11’s in the Rain

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WARMUP: WM, CP, HW, stretching
THE THANG: Moseyed to the hill at the entrance. Pax picked a rock, first set of 11’s were curls with a nut to the top of the hill for merkins, second set was OH press and big boys. Yogged over to the benches for Irkins, Dirkins and Dips
MARY: last bit of stretching
ANNOUNCEMENTS: Good showing at Bethel, Minute Man’s wife was a great General of the kitchen. Bowser Jr wants a cannoli and thinks he can do the greater than in less than 12 hours
COT: Always

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Loopers and bloopers

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WARMUP: SSH, IW, Merkins, DD Stretch
THE THANG: 4 slots of 2 gear exercises then a Big loop lap. Partner Pace merkins and squats for 50 yd mosey. 2 rounds
MARY: 7 min of round robin Mary.
ANNOUNCEMENTS: >, Bethel Men’s Shelter, Cannoli Run
COT: Yes. With Jesus.

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Dora with extra weight in backpack

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5 at The Armory, started with some warm-up stretching with the bell.
Mosey to the far parking lot.
Dora #1
Partner 1 farmer carries two bells to end of parking lot and back while other partner begins exercises (merkins, Squats, LBCs) . Flip flop.
Dora #2
Partner 1 runs to end of parking lot and back while other partner begins exercises (curls, overhead press, flutters) Flip flop
Extra time for some dips, step ups, and calf raises.

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My route was used

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WARMUP: None
THE THANG: I asked if anyone was interested in my route. A few select quality gentleman said yes. Then we took off.
MARY: None
ANNOUNCEMENTS: Yes
COT: Some prayers and praises were shared.

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Bucket Burn

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WARMUP: We warmed up

THE THANG: Buckets with all kinds of random work of all parts to the delight of the pax. Buckets were spread out around the parking lot so we could get a good mile plus of running in.

MARY: Yes

ANNOUNCEMENTS: College graduates were mentioned.

COT: Was a good one

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VO2 Max Training at Clydesdales

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Many, and I do mean many, of the Pax rucked today. Those who did not ruck participated in V02 max training.

Warmup to Kingley
Stretch for 5 minutes
Loop around Kingley
12 minutes of hard running
Run walk back to COT

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