Tag: Bonsai

Sweet Home Alabama

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WARMUP: none
THE THANG: run the Alabama loop
ANNOUNCEMENTS: jaeger, some bbq thing
COT: prayers praises etc.

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2023.08 Kitchen Sink

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2 rounds (3 laps each round) of 4 corners around the soccer field (~1/3 mile)

1st Rd: 20yd Bear Crawl, Squats, Merkins, Flutters
2nd Rd: 20yd Burpee Broad Jumps, Bob Hurleys, Carolina Dry Dox, American Hammers

2+ miles, some exercises, and fun had by all.

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Sneaky miles

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WARMUP: mosey to a church lot for 16 counts of various exercises including windmills, imperial and hillbilly walkers, merkins (s/c), Broga poses, should taps and mountain climbers

THE THANG: mosey to another lot for 16’s counting down or up by 2’s – flying squirrels at one end and squats at another

Mosey to another lot for 7’s – diamond merkins, run, lunges and nur.

Mosey back up the hill to the lot of exfoliation: 16’s but going up or down by 1 each time: merkins mosey two lights, LBC’s with exfoliation and mosey back – rinse and repeat. We got to 7 & 9 and 0600 was upon us and almost 2 miles under our belts.

MARY: no time for it
ANNOUNCEMENTS: happened
COT: happened too

The blessing of fellowship at every workout is a sustaining thing for all of us. I was grateful for that this morning in a small but meaningful group of HIM.

Dojo – thanks for the call out. You were missed. Bonsai & Short Sale – thanks for joining YHC. It was a pleasure to be in your company this morning in the gloom and go 1-0 on the day.

Gratefully,
Cyclops

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NASCAR Loops at Block Party

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WARMUP: Run up to Hardee’s for Jump Squats, Wind Mills, Merkins, Mountain Climbers, 5 Burpees.
THE THANG: Run down Tom Hall, L/T Unity, L/T Elliott, L/T Springs, back to Hardees for 10 Burpees, 20 Flutters, 30 Mountain Climbers.
Run down Main Street, L/T Academy, L/T Forrest, L/T Confederate, L/T Withers, run to the lot at the bottom of the hill for 10 Burpees, 20 Merkins and Bear Crawl the length of the parking lot.
Run up Williamson, L/T Patterson, L/T Academy, back to the same lot for 10 Burpees, 20 Dips and 30 American Hammers.
Run to the bottom of Massey across from COT. Run to the lot at the top of the hill for 20 Hand-Release Merkins & 30 Mountain Climbers. Run down the hill, back up the hill then back down to COT.
MARY: Done.
ANNOUNCEMENTS: Spoken.
COT: Completed the 5th Core Principle.

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The Wheel of Wow

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It was a dank morning in The Fort as 18 men decided to make the hard choice and accelerate their Friday!

We warmed up the engines quickly and then moseyed over to the Wheel of Wow for a high dose of pain.

Wheel of Wow:
Eight cones with a different KB exercise at each cone. The timer was a 40 count of reps on the battle ropes. We rotated around the wheel, and at every third cone we ran a lap.

Back to COT for prayers and praises.

-JWow

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Lucky 7s

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WARMUP:
SSH
Hill Billy walkers
Windmill
Stretching
Inchworm merkins
Squats

THE THANG:

7 Rounds – 7 reps
Pull ups
Burpees
Bulgarian Split Squat (R)
Bulgarian Split Squat (L)
HR Merkin
Big Boy Sit Up
Get Ups

Plyometrics – 45 secs – 15 sec rest
Ski jumps
X jumps
Knee tucks

Last 5 mins of stretching at the end

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Sir Topham Hat Ran and Then Ran Away

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WARMUP: Some stretched
THE THANG: We ran
MARY: Some stretched
ANNOUNCEMENTS: There were some
COT: It happened

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50 of everything

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WARMUP: slow mosey to the farthest parking lot for Destiny. A few stretches followed by cherry pickers, Imperial Walkers, SSH, Hillbilly walkers.
THE THANG: took off running to the next stop. Did a few more weird things lunges to basketball goals mosey back; toy soldiers more running. Now on to the meat. 50 of everything: merkins, dips, seal jacks, big boys, LBCs, squats, more merkins. Lap in between exercises.
MARY: no time except for gas pumpers
ANNOUNCEMENTS: Q source, D2D fundraising, CSAUPs, FNG training
COT: prayers for all

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Geezer Butler

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Big crowd this morning at Block Party. 24 men started their day off right, some ran, some rucked, and some stuck around and the rest followed the old geezer.
First stop, the bank on the corner, actually it is a pharmacy now. Circled up for exercises in cadence (SSHs, MNCs, IWs, WMs). Next, we selected a partner. Bear crawl to the middle of the parking lot, 10 partner merkins, bear crawl back to the curb, rinse and repeat 3 times.
Next, we ran down to the town hall offices, 3 rounds of Mike Tysons (set of 10). Back on the road, up to the top of the hill on Williamson St. 3 rounds of Partner pushes between the light poles. I was corrected, one of the poles was actually a flag pole (old man eyes). Next, hold plank, down to elbow, six inches. Back down the hill, return to the top of the parking lot. Brisk mosey to the parking lot across from COT with the brick wall. Dora 1-2-3, 200 Carolina Dry Docks, 300 Squats, 400 LBCs. Partner 1 performed the exercises while Partner 2 ran to the wall and did 3 muscle-ups.
Back to COT

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