Tag: Bonsai

Salty chicken – IYKYK

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WARMUP:
SSH, windmill, Broga, low slow squats, moroccan nightclub, arm circles

All were done to a count of 15 just to let Falcon Crest know he has the ability to move the start time back to 5:15 if he chooses.

THE THANG:
Overhead carry around large school loop around fields. Every time you dropped the ruck, you had to do 5 man makers.

To give our shoulders a break
5 man makers
Curls – 20
Squats – 20

Next we teamed up. Looping around the parking lot one Pax would overhead carry and partner would front carry behind you. After both pax carry to failure, 5 man makers and keep moving until you finish the loop.

Next we moved down to the pavilion for:
3 rounds starting at the bottom
Bear crawl to first level
10 merkins with ruck
Walk to 2nd level
15 squats with ruck
Walk to 3rd
20 LBCs with ruck

Walk along path back to bottom. Repeat until 3 rounds are completed.

Move up to playground behind school

Place all rucks in a pile and pax line up shoulder to shoulder
One pax starts to pull ruck through passing to next. Pull all rucks to one side.
5 merkins
Pull all rucks back through
5 merkins

Bear crawl with ruck pull to opposite end of playground.
10 OH press in cadence
Crab walk with ruck back start.

MARY:
ANNOUNCEMENTS:
COT:

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Harvest Pointe and back

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WARMUP:
Headcount was done (10) and route called out for runners (Market to Settler Heights to Harvest Pointe, stay straight the whole time, until you can’t go any further down hill, then make the climb back out of the hole)
THE THANG: Runners ran and Ruckers rucked
MARY: Counted off (11), picked up the one eyed wonder Cyclops who got an early start on rucking.
ANNOUNCEMENTS: Christmas party, BBQ/bourbon tasting, 7/4 Convergence, 7/3 Bethel, mow the FM Care center
COT: Had to be there

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Golf

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WARMUP: Running with burpees
THE THANG: Golf
10 merkins and 10 LBC’s at every tee box
5 burpees at every green
Each hole varied in length – par 3, par 4, or par 5
Front 9 was both hills on Monroe white
Back 9 was from footloose to amor Artis.

PAX got to the back 9.

MARY: no time – pax were playing golf
ANNOUNCEMENTS: read your newsletter
COT: 5th core principle

Thanks for the call, NASA. :eye:

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Humidity is dumb

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WARMUP:
Run away from the stench of the garbage truck.
SSH, windmill, squats, Broga, high knees, but kickers and toy soldiers.

THE THANG:
Continued over to Sonic for the escalator

Add an exercise for each round and all reps are the number for that round

2 – merkins
4- squats
6- LBCs
8- CDDs
10 – lunges
12- flutters
14 – WAM
16 – calf raises
18 – wheezy jeffersons
20 – burpees

First round 2 merkins, run a lap
Second round 4 merkins, 4 squats
Third round 6 merkins, 6 squats, 6 LBCs…

MARY:
ANNOUNCEMENTS:
COT:

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Standard Route

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Flight Plan: Standard Route:
Market down to Sutton, Sutton up to 160, 160 back to Market.
One loop is about 1.5mi.
Some did trails and some rucked.
COT

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Halfway there…… 10 Seconds….

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Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer.

Warmup:

SSH x 15
Seal Jack x 15
Plank Jack x15
Mountain Climber x 15

Pick up something heavy get to the field

All Pax line up facing a series of cones. All Pax have to do the following with their Block or Sandbag

50 Curls
75 Flutters with Press
100 Squats
25 Man makers

Every minute on the minute they will hear a beep. When you hear the beep you move to a cone.
Mode of Transportation between cone 1 and 2 is Overhead carry. Mode of Transportation of cones 2 and 3 are murder bunny or Bag toss.
Wash rinse repeat until all reps are done.
There was also a 20 minute timer on this. All pax finished just under the 20 minutes mark.

Next Phase
All pax line up in an Indian run format. The 6 will do 5 squats. We run for a minute then do a minute of an exercise. 8 rounds.

The exercises were
Bent over rows
Lunges
Big boy sit ups
Burpee jump overs.

Did this right up until 6:00am.

Theme today was motivation. Do you rush through to get the reps done…do you take your time and try to run out the clock. Or do you have a consistent approach that maximizes your effort and results. Only you know.

Thanks to Brawny for the opportunity to lead!

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Dawn Patrol Leg Day

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WARMUP:
Mosey to parking lot by Police Station
SSH
Windmill
Low slow squats
Broga
Toe touches while holding plank
5 merkins

THE THANG:
Moved over to the paved path where we did 4 corners

20 of each, one exercise each corner
Merkins, squats, LBCs, donkey kicks

After round 1 we continued for two more exercises of CDD and calf raises so that we could get closer to the next stop.

Mosey to FM Church of Nazarene
Worked on the stairs for a bit
Each foot each step
Normal
Skip a step
Skip two steps
Bunny hop
Step then squat

Moved over to parking lot where we lunge walked between parking spaces and added a merkin at each line up to 8

Reverse that with CDD and reverse lunge walk

Quick run back to COT where I encouraged Pax to pick their pace, but do not stop.

Airborne hip exercises to finish.
MARY:
ANNOUNCEMENTS:
COT:

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Braden Sucks

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WARMUP: none
THE THANG: route from starbucks/market/nations common/front/160 to Braden. Some did hills and back. Anywhere from 3-5 miles enjoyed by all
MARY: none
ANNOUNCEMENTS: torture and haire

COT: prayers for all. God bless

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Mumble chattah at the Burn

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WARMUP: SSH, Squats, Imperial, Cherry Pickers, Nightclubs, Mosey with Tot soldiers and Lunge Walk
THE THANG: 11s w Merks and BigBoys, Squats and LBCs. 4 corners with 2 exercises at each corner ( Starfish style) w 5x BombJax and Donk Kicks in the middle.
Finished with wall sit while 2 pax jumped out and completed 3 partner merkins.
5 mins of Mary was a hit!

MARY: yes
ANNOUNCEMENTS: Tortoise and Hare and newsletter.
COT: Prayers and Praises for F3 and fellowship.

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Ok it’s 061……what??!?

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WARMUP: mosey to the upper lot for windmills. I/C, burpees, imperial walkers I/C, burpees, Hillbilly walkers I/C, burpees, Moroccan night clubs I/C, burpees, Seal jacks I/C, burpee

Mosey to the Pike Electric lot

THE THANG: Rugby sprints and swings
Part 1 – rugby sprints

6 rounds – an exercise called in cadence, then a sprint to the middle pole, then a cool
Down jog (soft j) to the far pole
Round 1 – Merkins
Round 2 – Low slow squats
Round 3 – Diamond merkins
Round 4 – Monkey humpers
Round 5 – Lunges
Round 6 – sumo squats

Mosey to WEP swings

At each swing, 5 reps of an exercise, 10 reps of an exercise and 15 reps of an exercise. PAX made all the way around the park.

Total number of swings: ALL OF THEM

Total number of Reps: ALL OF THEM

Even squeezed in a stop at the statue of a historic fort mill figure. It may or may not have been from Spitz’s original home. PAX did monkey humpers facing East.

Mosey to COT

MARY: She wasn’t there. Open to all men.
ANNOUNCEMENTS: You bet.
COT: Remains the 5th core principle as disclaimed at 0615.

YHC was a bit off from the later start time but good to have some built in “disruption” on occasion to build our durability.

The message left with the PAX with was:
The best fruits of this life are an unstained character and acts for the common good. As leaders, what are we doing to cultivate the former and initiate the latter?

Thanks for the call <@U78QN5XU5> . :eye:

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