Tag: Bonsai

1 minute in the Kitchen

Leave a comment

This was the first time Qing at TC Elem. Not the closest sight for me. Started with a mosey around the back with a couple stops for SSH, stretch, IW, HW more mosey. Get to bus drop off area for more warm up MNC, O/H Clap, merkin and Peter Parker. I came by earlier and dropped off sand bags and station cards.

We had 4 stations with 4 rounds. The thang was do each exercise for 1min and then move to the next station. Complete 4 stations = 1 Round. After each round a lap around the bus parking lot.

Round Sta 1. 2. 3. 4
1 – Curls. Merkin. Dips. LBC
2 – O/H Press. WAM. MH. Plank Jacks
3 – Curl/Hold. Diamond. Calf Raise. Plank Tucks
4 – Squat. CDD. SSH. Flutter

Mosey with bags back to front of school for Mary. Closed out with COT.

Thanks Maximus for the opportunity to lead and share the sandbags from an old AO “Normandy”. AO was an original at the complex and had a mix of Indian Land and FM guys. That is where my F3 journey started 10yrs.

Rebel out

TClap |
0

Spring Training with Cake

Leave a comment

WARMUP:
Mosey with stops for
⚾️Toy Soldiers
⚾️Low Slow Squat
⚾️Hill Billy Walkers
⚾️CDDs
⚾️Dips
⚾️Irkins
⚾️StepUps
⚾️partner LBCs, Big Boys, Freddy’s while partner runs out and back

THE THANG:
7 rounds of 8 exercises 10 reps each with lap around track
Jump squats
Merkins
Leg lifts
CDDs
Sumo Squats
Flutters
Donkey Kicks
Burpees
Take a lap

MARY:
Jailbreak back to COT

ANNOUNCEMENTS:
D2D events – check out newsletter

COT:
Prayers for recovery, woman assaulted, new jobs,
Reach out to relationships in your life and let people know you love them

TClap |
0

Entry Level Sweeping

Leave a comment

WARMUP: STL has no warmup. STL needs no warmup.
THE THANG: Run to Emory/Helton for an easy loop to where these two streets meet again.
At the top upper abs, 10 LBC, and 10 elbow to knee on the six
At the bottom, 10 leg lifts and 10 flutter.

Simple. Effective
MARY: We run until it’s over
ANNOUNCEMENTS: D2D is coming. Fundraisers are everywhere. Contribute if you can.
COT:

TClap |
0

Trick or Treat at the Hive

Leave a comment

WARMUP: Extremely brief and nearly devoid of cadence calling due to the Q having a mostly lost voice.
THE THANG:
The AO was set up with different exercises posted on lampposts lableled as either Tricks or Treats. Workout consisted of 8 rounds. Each round began with a 1 minute AMRAP of a specified exercise. Based on the reps achieved by the group approximately half of the HIM were directed to receive a treat for a high effort number of reps, the other half were directed to select the Trick. The Tricks were consistently worse than the treats but all were KB exercises. In some cases high rep counts would not be conducive to good form and a more random tool was used to split the group such as age (odd/even) or Birth Month (odd even).

Tricks
Manmakers
15 Snatches
15 Clean & Press
Turkish Get ups
Thrusters
Murder Bunnies to next “house”
2 minute plank
Uhauls

Treats
Halos
Goblet Squats
Calf Raises
LBC
Lawnmowers
OH Press
Side Leans
Tri Press

1min AMRAP exercises
Kettle Bell Swings (reps)
Man Makers (random)
Chest Press (reps)
Good Mornings (random)
Pullovers (random)
Deadlifts (random)
Hay-Balers (random)
Curls (reps)

TClap |
0

92’ music tour

Leave a comment

WARMUP: Mosey around the restaurants to take in the fresh air followed by 9’s & 2’s of everything.

THE THANG: Small Deck of Cards with #’s 2, 9 & Aces ♠️♣️♥️♦️ followed by a traditional DORA.

MARY: 2 minutes of Mary

ANNOUNCEMENTS: All the events coming up in the Fort-Adopt a HWY, Poker Tournament, Bourbon tasting. RYNL

COT: Prayers for our 4 legged friends health🐶 🐱 & PAX that have returned after IR.

TClap |
0

178 Year Anniversary of The Naval Academy

Leave a comment

It was a cool crisp morning in the Fort but fear not, the mumble chatter kept us warm.

Quick warm up and we mosey 10 feet over to the field behind the AO.

Gave a quick history of the founding of the US Naval Academy by historian, educator, and secretary of The Navy George Bancroft. It was founded on 10/10/1845 in Annapolis Maryland to improve unsatisfactory methods of instructing midshipmen.

Thang:
10 Burpees (October)/10 Flutter (10th Day)/18 Squats & 45 Monkey Humpers (year of pain). Mode of transportation was a Yog (Soft J).

We did:

– 80 Burpees
– 60 Flutters
– 72 Squats
– 90 Monkey Humpers

Moseyed across the street to the hill of pain for some 7’s with a bear crawl as the mode of transportation.

– 6 Kraken Burpees
– 1 V-Up

Back to COT for announcements, prayers, and praises.

-JWOW

TClap |
0

No dancing allowed

Leave a comment

WARMUP:
Mosey to Amor for SSH, windmill, squats and some broga
THE THANG:
Continued to mosey toward the red caboose to find the F3 scarecrow that 3D and Harry Carey put together. Dojo quickly pointed out that he was holding 86lbs of kettle bells. Good work guys of incorporating 43ft into the scarecrow.

While there we knocked out 10 merkins, 20 squats and 30 LBCs.

Then we continued to mosey toward the print shop where we did the following
5 rounds
3 pull ups
10 squats
5 dips on the parallel bars
10 knees to chest

After wrapping up the WOD we walked a loop of the neighborhood and every 5 mins we would stop and do merkins until failure. We 4 stops, most of us knocked out 100 merkins and found our way back to COT

MARY:
Wrapped up with a few mins of LBCs and flutters before knocking out our last round of merkins
ANNOUNCEMENTS:

COT:

TClap |
0

CLYDESDALES VQ

Leave a comment

WARMUP: Welcome, disclaimer (lame today) and explanation of route.
THE THANG: Take the walking path toward town and take a left on Skipper and a right onto Tom Hall St. Follow Tom Hall and right onto Main St back to 160. Right on 160 and left onto Massey Street (up that hill) all the way to Harris. Right on Harris, right on Ardrey, left on 160 and back on the trail to COT. About 4 miles total
MARY: No Mary was done today
ANNOUNCEMENTS: Alcatraz 10 yr anniversary workout this Saturday at Runde Park. Dam to Dam 10K and fundraising events starting now. Support your local community
COT: Prayers for my mom with dementia and terminal cancer, and the men and women serving our country.

This was my first Q at Clydesdales and the 1st time I’ve Q’d a run in several years. It was great to be back on that familiar trail and to spend time time with my friends Twister and Change Order. The cool fall weather was the icing on the cake. What a great way to start the day!

TClap |
0

Whetstone morning

Leave a comment

WARMUP: Undertaker led the warmup which consisted or merkins, windmill, mountain climbers, LBC
THE THANG: Since the theme was Whetstone we partnered up and did the exercises on an individual count. Partners are there to encourage and push.  Went to the Basketball court area between the schools.  See exercises below.  Halfway through each exercise run to the 2 light pole.  At the end of each exercise run the drop off circle in front of the school.

Exercises.

50 Merkins
50 WAM
50 Dips

50 CDD
75 Monkey Humpers
75 Squats

Moseyed back to COT and finished with flutters Hello Dolly and LBC.

COT: Prayers lifted for Long Duck recovery, those battling addiction and parenting.

Thanks Rebound for the opportunity to lead. If you don’t have a Whetstone relationship talk to those in a relationship to begin the process to finding a blade or stone. We all need someone in our life that can smooth out some of the valleys and potholes we can find ourselves in.

Rebel out!!!

TClap |
0