Tag: Bonsai

13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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Adventure to no man’s land

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WARMUP: Didn’t really do one.

THE THANG:
Mostly rucked around and stopped along the way to do exercises.
Merkins, squats

Stopped in a parking lot for bear crawl and merkins every other space and then lunge walk back

Walked to bottom of hill for OH press and bent over rows. Ruck quickly back to the top of the hill. Repeat exercises.

Found another hill, rucked down to pool
5 man makers, 15 curls, 5 man makers
Ruck back up and repeat exercises.

Rucked around a loop, stopped for squats rucked back toward school to the back playground
10 each side pull throughs
20 LBCs

Rucked the rest of the way around the school
Finished with a bear crawl from one cross walk to the other. Roughly 70 yds.
MARY:
ANNOUNCEMENTS:
COT:

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Slow Burning Stogie

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbilly Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Mosey around the parking lot

The Thang:
1. 4 Corners:
Corner 1: 10 Merkins
Corner 2: 15 Squats
Corner 3: 20 LBCs
Corner 4: 25 Lunges each leg
➡ Lap 1: Mosey between corners, Lap 2: Bear Crawl between corners

2. Partner Work:
P1: Plank
P2: 10 Merkins, then jog 25 yards and back
Repeat with:
20 Squats / partner holds Al Gore
20 Big Boys / partner holds 6 inches
20 Mountain Climbers / partner holds plank

3. Dora:
Partners:
100 Carolina Dry Docks
200 Shoulder Taps
300 LBCs
➡ One partner works, the other jogs 25 yds and back.

Mary:
American Hammers – 15 IC
Box Cutters – 15 IC
Freddie Mercuries – 20 IC
Rosalita – 20 IC
Hello Dollies – 20 IC
Flutters – 20 IC

Announcements:
Read your newsletter

COT:
Prayers and Praises

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Don’t Carry Your Burdens Alone

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Theme: How are you carrying your burdens?

Think about these things:

How the weight of your burdens feels as you physically move around.

How hard would it be to carry multiple burdens at a time?

How hard would it be to carry these burdens alone?

How does it feel to lay your burdens down?

Carry the Burden

Brick never leaves you. Hold it in one hand, carry to chest, overhead, do push ups on it, etc.

Thang

4 stations around Veterans Park/Main Street. 2 exercises at each station. 10 reps each.

Station 1 – Veterans Park
American Hammer and LBCs

Station 2 – Hobos
Merkins and Curls

Station 3 – Top of Main
Thrusters and Reverse Lunges

Station 4 – FM Pharmacy
OH Press and Shoulder Raises

Come to me, all you who are weary and burdened, and I will give you rest. – Matthew 11:28

Cast all your anxiety on Him because He cares for you. – 1 Peter 5:7

A burden shared is a burden halved.

The weight you carry today builds the strength you’ll need tomorrow.

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Four sets of ten (minutes)

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WARMUP: Skipped it. To much “thang” to do.
THE THANG: The plan was simple, complete four ten minute stations in different locations in 45 minutes. To stay on track, we did a 5:14am disclosure and skipped the obligatory warmup of SSH, windmills, etc.
Quick mozy to station one by the closed dental practice to pickup stones from the dry creek bed. For ten minutes we used the rocks for 20 reps each of flutters with press, triceps extensions, biceps curls, upright rows, halos, and presses. After ten minutes we returned the stones and ran to the church parking lot for station two.
Station two was simple; running for ten minutes. One long length of the parking lot was a run, at the end we walked to the next straightaway then sprinted back. At the end we walked until we got back to the start for the next run/walk/sprint/walk cycle. Rinse and repeat until the timer went off and we ran to the shelter for station three; body weight exercises.
At station three we did 20 reps each of calf raises, step ups, dips, merkins, Carolina dry docks, and bomb jacks. Rinse and repeat for ten minutes. When the ten minute timer went off we ran to COT for station four; Mary.
At station four we did 20 reps each of LBCs, box cuttahs, flutters, BBS, Freddy Mercurys, leg lifts to 45 degrees. Rinse and repeat for 10 minutes.
We were able to get almost all of it completed by 6:00.
MARY: Included in the thang
ANNOUNCEMENTS: Gold, HIM camp, newsletter
COT: Family, health, marriages

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O to the smells of BushPit

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WARMUP:
Mosey over to middle school with multiple stops along the way to our final destination by the football field.

SSH, imperial walker, second cousin hillbilly walker, butt kickers, high knees

THE THANG:
Ladder where you start with first exercise and then run a lap. Add a new exercise each lap and count increases by two for all exercises along the way. Note that Birdcage requested 2 miles so I made the lap longer than I typically would.

Exercises

2 – merkins
4- squats
6- LBCs
8- lunges (both legs)
10- CDD
12 – flutter
14- wide arm merkin
16- calf raises
18- wheezy Jefferson
20- burpees
MARY:
ANNOUNCEMENTS:
COT:

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Baker Mayfield is not Pence

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WARMUP:
SSH, merkins, squats, Broga

THE THANG:
Untraditional 11s. At first I wanted to go all the way through from 10 to 1, but YHC quickly realized I wouldn’t be able to make it so I modified as needed. We worked through the first two exercises from 10 down to 8, then flipped to the next two exercises. Then flip back down for 7-5, then flipped back. Last set was 4 to 1.

We got through two sets of exercises before time ran out.

Merkins alternating hand on bell
Chest press

Second set
Squats
Set ups (each leg as 1)

Next round
Curls
Single arm row (each side)

Swings
Nut cracker

Solid workout and 0 running. According to my watch I burned 600 calories.

MARY:
No time left
ANNOUNCEMENTS:
Read newsletter
COT:
You had to be there.

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Ladders of fun

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WARMUP:
The usual, SSH, Moroccan night clubs, lots of arm circles, low slow squats
THE THANG:
Disclaimer… Tabatha: every time the alarm went off… 10 Carolina dry docks every two minutes, 10 squats 30 seconds after that
Evolution: toss your sandbag to light pole towards car pool line, carry it no next one following the street, toss, carry… and then we found a ladder… loaded up the ladder with sandbags, one pax will carry sandbag while the other 6 went under weight carrying the ladder on their shoulders, remember Tabatha? Well, every time alarm went off, ladder is grounded, dry docks and squats are performed, rotate pax on sandbag, keep moving… movement was dictated by Tabatha… back to start point, 5 minutes of broga… while at it… yes, alarm went off again… just a few more CDD and squats.

MARY: broga

COT:
Prayers for our kids and those with health issues,

Tinsel :christmas_tree: out

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Soul to Sole and BBQ

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This AO is designed to enjoy fellowship and get some rucking miles. Pax are encouraged to have conversations with each other throughout the workout creating the glue of F3.

With that being said I decided we would stay within the confines of Kingsley and explore all the hills it has to offer. The one surprise was that we would walk up all hills backwards.

We cover 3 miles and probably close to half was backwards.

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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11s and miles

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WARMUP: pledge
THE THANG: run to church corner down academy do 1 merkins. Then run all the way up hill to print shop then to pull up bars. Do 11s with pull ups and toes to bar. Run back past ABC store turn right on academy and go back down to church corner.
MARY: toes to bar count.
ANNOUNCEMENTS:
COT:

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