Tag: Brawny

“No Mercy” Monday @ STL

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WARMUP: NONE
THE THANG:
19 men took off at quickly for No Mercy Monday. After a quick mosey to South State Bank, we fired up the legs with 5 Bonnie Blairs to get loose.

From there, we charged down Dave Gibson Blvd to the bottom under the light pole — 5 Jump Squats at the base — then sprinted back up that glorious hill of pain. At the top, we pushed toward the school where, under the next light post, we knocked out 5 Apollo Onos before turning around and heading back for more.

Rinse and repeat. Several rounds. Just under 5 miles of pure burn, grind, and grit.

Bones and Farmers Only quietly crushed it, while Sasquatch somehow wasn’t even breaking a sweat while he led the pack and completed each excercise with amazing form.

Legs smoked. Lungs torched. Mission accomplished.

Quote of the Day:

“Strike first. Strike hard. No mercy.” – Cobra Kai

MARY: NONE
ANNOUNCEMENTS: Golf outing, trash pickup,donate to accelerate
COT:

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Full gear. Go.

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WARMUP: Gathered with all the gear we could find in trunks and truck beds. First we did a quick mosey around the parking lot. Then the infamous 33×11 warmup, thanks to Cha-Ching.

YHC messed up at first by doing 33 SSH in cadence then followed by 11 burpees OYO.

The followed by OYO 33 SSH single count and 11 burpees.

Then rinse and repeat. All warmed up.
THE THANG: Partner up, ruck on, each grab a sandbag, each grab a KB and each team grab one more KB or extra sandbag to share. Head over to the soccer field swapping the 4th “item” halfway through the walk.

While on the soccer field with your partner, we dropped all our gear, with exception of ruck, on a line by one of the goals. We then ran to the other goal line. Instructions were to gather 1 piece of gear and drop it at the mid line and then go back to the starting line, drop and do 5 merkins. After you and partner get all the gear to the mid line, then you need to take each piece of gear 1×1 and get it to the starting point. After each gear, always 5 merkins at the start. And shuffling with ruck the whole time.

Now that all the gear is at the starting line, we need to bear crawl 2 pieces of gear each and individually, to the mid line wearing your ruck, then bear crawl back to get your second piece of gear.

Last was sandbags in 1 corner, KB in 1 corner, and the ruck exercises in another corner. At each of the 3 corners, exercises below were performed. After each exercise, come back to center for 5 man makers with ruck.
– 10 sandbag tosses over shoulder wearing ruck
– 20 ruck swings
– 30 KB squats wearing ruck

Gather up all gear and with your partner, back to COT.
MARY: couple exercises around the circle
ANNOUNCEMENTS: check
COT: CSPAN style

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Varsity stuff

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WARMUP:
– 10 Moroccan Nightclubs
– 10 Grass pickers
– 10 Down dog to up dog (do what feels right)

THE THANG:
– 50 pickle pushers OYO

– Run 1 mile – Up hill to wall, out and around the outside loop, around the back of the school down to the football field turn L and go back to the middle school around the front circle back up to the chin-up bars

– 2 min dead hang on the chin-up bars

– Run up to the wall at the top of the hill – Balls to the wall and do a handstand walk for 10 move left, 10 moves right, hold and repeat.

– Run down the hill bear crawls back up to sidewalk

– Walk down the hill, jog over to the benches and do 50 dips

– Run back over to the bottom of the hill do 50 merkins

– Run over to the chin-up bars and do 1 minute dead hang

– Run back to parking lot do lunge walks up the hill past last island, walk back down and lunge walk up again.

– Walk back down and ner up the hill back down the hill and ner up the hill again

– Head to COT.

MARY:
– 20 Mountain Climbers,
– 20 Heels to heaven,
– 10 Jo-Lo’s

ANNOUNCEMENTS: Read your newsletter
COT: It is what it is… Know we are all dealing with it and here for each other.

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Tuck it in !

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WARMUP: None

THE THANG:
Jaunt in a two by two fashion towards the Coach’s Box,
Huddle Up at Opposite side of the Campus for some Ruck Moves in Reps of 10
Curls
Triceps
Bent over Rows
Jaunt back to COT for a shared message
MARY: None
ANNOUNCEMENTS: Leaders on the Link Golf, Bourbon & BBQ
COT: Never forgotten

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Simple, but not Easy

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Three got up early to do the hard thing. Here’s what we did:

Carry sandbag to the traffic circle at the bottom of Hubert Graham and back. Stopped 5 times to repeat 5 Manmakers, 10 OH Press, 15 Curls, and 20 Squats. 2.03 miles and great conversation about the positives and negatives of being dependable, reliable, and strong. Workout sucked but the company was great!

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Stand-Up Colosseum Beat Down

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WARMUP:
– SSH – 20 IC
– Imperial Walkers – 15 IC
– Moroccan Nightclubs – 20 IC
– Windmills – 15 IC

THE THANG:
Part A – 4 Corners Grinder (16 min)
– Corner 1: 20 Merkins
– Corner 2: 20 Squats
– Corner 3: 20 Carolina Dry Docks
– Corner 4: 20 LBCs
– Mode of travel between corners: Power skip first, Bear crawl second, Run third, Lunges fourth. AMRAP until time.

Part B – Partner Dora (17 min)
– 100 Hand Release Merkins
– 200 Squats
– 300 Flutter Kicks (2-count)
– One partner does exercise, the other runs to the curb about 50 yards away and back. Switch until reps complete.

MARY:
– Boxcutters – 15 IC
– American Hammers – 20 IC
– LBCs – 20IC
– Stretch: hamstrings, hip flexors, shoulders

ANNOUNCEMENTS: Golf tournament sign ups still open, keep an eye out for trash pickup date, Bourbon and BBQ tasting in November, read your newsletter!

COT: yes

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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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30 for 30

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WARMUP:
10 – Moroccan Nightclubs
THE THANG:
– Run to circle on Ben Casey Dr. – 30 reverse lunges
– Run down to circle on Patricia Ln. – 30 forward lunges
– Run over to the parking lot entrance at the bottom of the hill on Dave Gibson – 30 jump squats
– Run up the hill ~ +30 ft elevation back to the circle on Ben Casey
– REPEAT until ~5:55am ish and run back to COT.

– Tried to get in 10 x repeats, maybe we got in 6-7 or so for about 3.5 miles on leg day at Sweep the Leg.

MARY: Nada

ANNOUNCEMENTS: Read your newsletters.

COT: It is what it is…

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KB Things

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WARMUP:
– SSH
– Merkins
– Windmills
– Low slow squat

THE THANG:

Dora:
– 100 Merkins
– 200 Dips
– 300 LBC
– Partner not doing the exercise runs the length of the parking lot and back with 2 KB

Move to the grassy area. Comes roughly 20 yds apart. Complete first exercise, then BC to between the cones. Complete the first and second exercises, then CB the length of the cones. Complete the first 3 exercises and BC. And so on….

20 Reps Each:
– Curls
– OH Press
– BO Rows each arm
– Tricep Extensions
– Squat Thrusters

MARY:
4 minutes of various exercises

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A Ruck with some silly stuff

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WARMUP: Somewhere along the route we got in 10 Moroccan Nightclubs, 10 Imperial Walkers, 10 Grass-pickers
THE THANG:
Ruck to the bottom of the stairs by Mathnasium for a count to 50 squats, ruck up the stairs and back down in the middle, around to the back stairs for and 50 count squats and then back up the stairs and back down the middle stairs. 10 merkins ruck on. Ruck around the apartments to the back circle 10 merkins ruck on and then back around and down to the parking lot near the Sunbelt offices. Back left corner 10 man makers, back right corner 10 man makers, front left corner 10 man makers. Ruck down Wamsutta Mills Dr to the circle for 10 more merkins and some Mary, ruck to the end of Wamsutta and back around to Kingsley Springs Blvd up the hill back to COT.
MARY: 10 American hammers, 10 flutters with a press, 12 box cutter
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…

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