Tag: Bonsai

The Greatest Workout of All Time? Yes.

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WARMUP: Probably. No one remembers.
THE THANG: A few rounds of 11s, 7s, and other nonsense.
The REAL nonsense, though, came in the form of setting things right in the naming department. Sadly, in only 45 minutes, I couldn’t get to everyone, but I will tell you the ones I DID get to…
– is now Kerrigan
– is now Insertion Point
– is now Father Time
– is now Mama’s Boy
– is now French Tip
– is now Tickle Me Ebenezer
– is now Agent My Pleasure
– is now Dumpster Juice
– is now Dumpster Juice II: The Revenge of Dumpster Juice
– is now Stateline Vapes
– is now Gender Confusion
– is now Backward Flush/Dude Wipes
– is now Dementia
– is now Halfway
– is now White Boots, and
– is now Twin Peaks

For more on WHY these Pax got new names, you’ll have to ask them, because I only vaguely remember…

This is why you shouldn’t miss when YHC is the Q. NOTHING but good times.

MARY: No chicks
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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Hills on repeat

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WARMUP: none
THE THANG: run down munn, left on Harris, cross 21 and down to bottom of hill. Run back up to the light, repeat.

Or run wherever you feel like
MARY:
ANNOUNCEMENTS: newsletter
COT: yup

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2024.28 Armory

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Standard warmup…

One of my favorite KB formats is the 3x3x3: 3 rounds of 3 sets of 3 exercises. But to mix it up, 2 sets from the current followed by 1 set of the previous, so A-A, then B-B-A, then C-C-B… I think this allows a little longer recover before heading into the 3rd set which helps you to push harder. I’m going to tell myself that, cause I am still in pain two days later.

Set A:
Clean into a 1 arm thruster x10 (5 EA)
Front raise x10
Single-leg dead lift x10 (5 EL)

Set B:
Bent row x10EA
Tricep Extension x10
Squat x20

Set C:
One-arm swings x10EA
Overhead Press x10EA
Racked split squat x10 each side

Between rounds cooldown lap ending in a 20yd bear crawl to spike the heart rate to get ready for the next round.

This was a tough one. I’m pretty sure Band Camp thought I was making it all up, cause I don’t have to put Sharpie on my forearm… Welcome FNG Splash Pad! Hopefully there was enough fun in there to offset the splashing / dry heaving…

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1st dance at the ballroom

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Started with broga did a little mosey. Dips and derkins at tables. Did some more running to loosen up. At basketball court Warmup SSH, overhead claps, Moroccan knight clubs then some running again on the court. Slow mosey to football field. Did 10,20,30,40 exercises for BASS big boys, American hammers, sSH and seal jacks. Mosey to Cindy for curls squats and overhead press. Then we did some light poles burpees, overhead claps, hello dolly’s , dips, plank jax, amer hammers, squat jumps, seal jax, flutters, lunges, CDD, mtn climbers, and LBCs. Yes it took 45 minutes.

Announcements shovel flag transfer and prayers.

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300% humidity and 80 degrees

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WARMUP:
SSH
Cherry pickers
Windmill
Low slow squat
Maraca nightclub
Arm circles

THE THANG:
Mosey to the track where shield and his 2.0 were already putting in the work. Great job!

Run a mile
100 merkins
110 yd bear crawl
Run .75 mile
100 merkins
110 yd bear crawl
Run .50 mile
100 squats
100 LBCs
Run .25
100 squats
100 LBCs

Run stadium steps till time

Finished off workout with Airborne hip exercises. Dark Helmet is not a fan so he didn’t participate.

Great work by all Pax. It was extremely hot and humid but they all pushed to get through at least the last round of bear crawl. Leaders were running stadium steps when time was called.

This was a workout created to honor DEA Special Agent Terry Watson. Who was killed in Bogota Colombia June 20, 2013.

Workout was modified, but it still sucked.
MARY:
ANNOUNCEMENTS:
COT:

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A million reps

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WARMUP: side straddle hops, tappy taps, imperial walker
THE THANG: partner workout:
Alternate MOT between Mozy, Farmers Carry, and Overhead Carry while partner does reps.

50 – 1.5 squats
50 – pull through
100 – deadlift
100 – halo
150 – overhead press (right)
150 – overhead press (left)
200 – row (right)
200 – row (left)
250 – chest press
250 – lying lat pullover
300 – flutters

MARY:
ANNOUNCEMENTS: CSAUP’s, HIM camp
COT: Prayers for family members health and mental health, prayers for sick and suffering from alcoholism, praise for the PAX for helping us get better

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Clydesdales Sutton Rd Loop

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THE THANG: 4.5 mi loop…North on 160, left on Sutton, left into the Sutton Place neighborhood at the New Grey Rock Rd light, right turns at each cross street (3 total) got us to Sam Smith Rd, left on Sam Smith, left on Harris, left on Munn, right on 160 and back to COT.

ANNOUNCEMENTS: Sign up for FM Care Center yard work.
COT: Prayers for healing and safe travels.

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50

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WARMUP: mosey to the football stadium – exercises with burpees in between.

THE THANG: on the hill – 50’s
50 merkins buy in
Run to 3rd light – 10 squats
Return to bottom – 40 merkins
Run to 3rd light – 20 squats
Return to bottom – 30 merkins
Run to 3rd light – 30 squats
Return to bottom – 20 merkins
Run to 3rd light – 40 squats
Return to bottom – 10 merkins

Run to top of hill – mosey to Citi lot off campus

6’s and 13’s – 6 rounds of 6 burpees and 14 squats. Modified burpees to Diamond merkins after 3 rounds.

Return to campus benches at the gym for Bulgarian split squats and five burpees and continue to COT.

MARY: not enough time
ANNOUNCEMENTS: yes
COT: 5th core principle

Thanks for the call, Warning Track.

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