Tag: Bodywash

Kotter Q + Broga

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WARMUP:

15 minutes of Broga led by Sasquatch

**THE THANG:**

3 (or 4) laps of Quadzilla by the pull up bars.

Grab a spot at the bars for 10 rounds EMOM of:
5 Pull Ups
10 Merkins
15 Squats

The minutes got shorter with each round…

Rinse and Repeat a/ 3 (or 4) laps of Quadzilla

MARY:

Flutters, Penguins, American Hammers, Protractor, Rosalitas, 1 min low plank hold

During the plank, YHC gave a quick speech on how to get “Murph Ready” with a little bit of work each day. This lesson can be applied to anything in life.

ANNOUNCEMENTS:

F3 Dads is happening tomorrow at WEP at 9:30
Bethel Men’s Shelter is moving to the first Thursday of every month.

COT:

Prayers for the way we love our lives – we could be gone in an instant without knowing.
Prayers for Mrs. Sasquatch starting a new job next week.
Prayers for Sharknado’s baby growing in his M’s womb.

PL out.

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Plank, Airbornes, Cindy Pyramid

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* prolonged plank and updog<>downdog warm-up, airbornes, Cindy Pyramid= 5 Manmakers, 10 hops over Cindy, 15 swings, 20″ wallsits, 25 heelraises, 30 squats (all with Cindy), mosey to 🛑, NUR back, drop the squats on the next set, drop squats and HRs on next set, drop squats HRs and wallsits next set – finish with 10′ broga.

slash held a dookie in the whole workout!

too many pax not getting broga!!!

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Minnow Pond

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WARMUP: run .8
THE THANG: golf course 9 holes with Merkins
MARY: took turns, flutters, tie touch, American hammers etc
ANNOUNCEMENTS:
COT: Funhouse traveling- vacation, Stang praise for young man staying with them , 🙌

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Varsity Level Prison Workout

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WARMUP: Sasquatch led the pax through a Broga session, under cover as promised but no less stretchy than his usual job making the pax hurt so good!

THE THANG: The AO was set up for wet, muddy pain with blocks and bricks. Mother Nature decided to throw electrically charged javelins at the Pax so we audibled to work under cover for 15 mins. Twister validated safe status for getting out in the open, then just as we put hands to the heavy things Mother Nature three another spear our way. Pax hauled gear back and the workout resumed undercover.

Here’s what we did:
Burpees X10
Bombjacks X10
Donkey kicks x10
Shoulder taps x10 IC
…rinse & repeat…again and again and again and…

COT: Thanks to the pax for enduring “the prison workout” as Twister called it. Quite appropriate since my theme for the planned weinke that never got unleashed focused on the Mental Battle. I’m very guilty of living in my head way too often, which leads to me becoming a prisoner in my own mind. staying in one spot under threat with grueling repetitive work is an even greater mental battle than the physical grind. Everyone pushed through including all the reps with inspiringly few groans…this is a tough group! and the toughness comes because of the group. I know I wouldn’t have knocked that out solo, so thanks for being there and pushing yourself and me. great work!

It being Memorial Day, we closed out with a challenge to remember someone who has passed during the drive home (vet or not). I’m grateful to have another day and grateful for those who’ve touched my life here and continue to touch me from the other side.

thanks to Bodywash. Honored to lead!

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Miles with a side of Murph

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Last night I was settling down for bed and decided to get on Slack to see who was Q’ing before deciding where to post this morning… Jekyll had just posted that Minnow Pond was without a Q so I felt the calling to volunteer.

WARMUP:
0514 Pledge

Disclaimer then a mosey to WEP playground area – SSH, cherry pickers, IWs, Arm Circles, Merkins all IC

THE THANG:
Miles with a side of Murph –
OYO 5 pullups, 10 merkins, 15 squats then run WEP loop

rinse and repeat until 0550ish

Fishstix tried to keep up with McGuyver for a while – the rest of us were….. slower. Most got 5 or 6 rounds in before time to head back to COT.

MARY: Got back to CoT with about 4 minutes to spare so got some solid Ab work in – Freddy Mercury’s, flutters, LBCs, Leg Raises, and 6 American Hammers before YHC rudely interrupted Vuvu to declare 0600.

ANNOUNCEMENTS:
This workout didn’t take a lot of planning or thought – that was kind of the point. Keep it simple was the plan this week. Put in hard work and don’t over-complicate things in life. Do this over and over and good results will come.

Funhouse still accelerating post AKA, knocking out pullups like a BOSS…

Nice to meet FratBoy

Read your newsletter –
Blood Drive needs more sign-ups Apr 12.

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Ring of Fire: Carrying Burdens

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WARMUP: 5 pull-ups 5knee ups 5 flying squirrels 2 rounds
THE THANG: pick a block walk the campus 4 exercises 4 times
MARY: n/a
ANNOUNCEMENTS: newsletter
COT: share your burden as we can do it alone!!!

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Day 29. AKA3. DORA from Hell

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WARMUP: 15 minutes from f Broga led by Sassiest of all Quaches. Mosey to band practice field: SSH, Imperial Walker, Merkins, Squats, Mountain Climbers, Lunges, Peter Parker, SSH
THE THANG: DORA from Hell. Get a partner in crime. Do these things as your PIC runs the length of the field and back.
50 Burpees
100 merkins
150 monkey humpers
200 Squats
250 Plank Jacks
300 LBC
350 SSH

MARY: Plank and plank
ANNOUNCEMENTS: AKA Convergence and Shieldlock Invergence. No other announcements needed.
COT: prayers for Aquaman and CableGuy. Also Repeats mom and Kermit’s friend.

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Torsion

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WARMUP: yoga by Band Camp

El Spaniard:
SSH
Windmill

THE THANG:
Cinderblocks retrieved
5 pull-ups
Move to lower lot
5 curls
5 merkins
Lap
5 curls
5 merkins
5 squats
Lap
5 curls
5 merkins
5 squats
5 lbc
Lap
To the pull-up bars w/ block

15 pull-ups
To the lower lot
15 curls
15 merkins
15 squats
15 lbc
Sprint a half lap
Return the blocks

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Remembering Columbine

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WARMUP:
Mosey down to lower parking lot. toy soldiers and high knees around parking lot then mosey back to ROTC building for CoP.

CoP (IC)
20 SSH, 12 IW, 12 Cherry Pickers, 12 MNCs

THE THANG:
This workout was developed as a remembrance of the Columbine High School shooting victims from 23 years ago (4/20/1999). I was a freshman in high school about 40 minutes from Columbine and had friends there that day that were thankfully not physically injured.

Everyone grabbed a cindy…

Buy-in: 21 merkins. One for each wounded victim that survived that day.

Main Event:
To honor the 13 victims that died that day (12 students and 1 teacher) we did 13s.

13s – bent over rows with the cindy at the ROTC building, 8 count body builders at lower stop sign (start with 1 row and 12 body builders, increment one row and decrease one body builder each round, end with 12 rows and 1 body builder)

Before each round the name and age of one of the killed victims was announced.

SSH were completed at the end of each round until the 6 was in.

this brought us to 05:56

Finished off the workout with 25 chest presses with cindy (IC) and then 10 OH press with cindy (IC)

ANNOUNCEMENTS:
Although tragedies continue to happen seemingly endlessly – raising kind, caring kids and being leaders in our community can make an impact on those around us. This impact can reduce or mitigate the impacts of the mental health issues that lead to some of these tradgedies. Keep up the great work and hopefully we never have to deal with anything close to what happened this day 23 years ago.

AKA continues tomorrow at Minnow Pond, Blood Drive May 12

COT: prayers for mental health, our kids, Ukraine

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