Tag: Cakeboss

King of the Ring – Round 2 – The Rocket Burner

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Ring of Fire – King of the Ring Challenge
Round 2 – Previous Kings are Q
Oh the humidity was cranked up!! Soupy swampy hot. ZERO breeze. Excellent mumblechatter in COT while we all stretched out. Senator Tressel came in hot, but caught up to us on the warmup run. 13 dawgs let loose!!

Warmup:
Slow run loop around the parking lot, approx. 400-500m, then circle up near COT for the following:
– 20 SSH
– 10 WM
– 15 MNC
– 15 IW
– 10 Strawberry pickers

Then mosey over to the USMC JROTC building, roadway near the sidewalk to the pull-up bars for…..

THE THANG:
The Rocket Burner Circuit
Setup: 5 stations, each with an exercise. Some have modes of transportation listed to get to the next station. PAX are to grab 2 cinder blocks from storage and put them on the roadway near the sidewalk to the pull up bars. Then get after it. Cones were used to mark station locations. Station 1 was at the pull-up bars, station 2 was at the roadway, beginning of sidewalk to pull-up bars, station 3 was along the roadway, towards A.O. Jones, approx. 5-60 yds away, station 4 was same location as station 2, station 5 was at bottom of hill at stop sign. That is the circuit.
Do the work. No music, just work. Once all stations are done, scoring of one round is once you return to station 1 to start over. King is the one who does the most rounds.
Stations and MoT are:
1. 5 pull-ups, frolick (walk, skip, whatever) to #2
2. With one cindy, 15 overhead presses, then farmer’s carry BOTH blocks to #3
3. With one cindy, 15 curls, then farmer’s carry BOTH blocks to #4
4. With BOTH cindies, 15 deadlift into calf raise. Full up, full down. Then no more cindies. Run downhill to #5.
5. 5 burpees, 20 lunges (10 ea leg), 25 LBC. Run uphill to #1
6. That is one round
7. Repeat

WINNER IS: BAND CAMP!! He was a machine, cranking out almost 6 full rounds (or was it 6 full, started on 7th?). Harry Carry was hot on his heels. Everyone cranked out at least 3. I got 4 full, started on 5th, but threw in the towel after pull-ups. A lot of excellent mumblechatter and push/pull from each PAX. Guys were REALLY going after it, pushing hard. No cinder blocks were harmed, too. :blush:

Stored the cindies just in time to get back to COT right at 6.

MARY: None

Announcements: The Barry is coming!! Read your newsletter, get involved!!

COT: A lot of P&P lifted. Do not carry it all inside.

Cake Boss came up with a GREAT idea with this King of the Ring challenge. Looking forward to the next rounds!! BRING IT!!!

Thank you for the opportunity to lead. Blessings and SYITG.
-NASA

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Moist Monday Flight

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WARMUP:
Fist pump the PAX

THE THANG:
Run down market to Gardenia
Run Gardenia and back
Add miles by running Sutton to 160 and back to Starbucks

Ruckers : ruck
MARY:
ANNOUNCEMENTS:
The Sweati Barry 7/22 7pm
COT:
Pray for Texas!!

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Grad Q School

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WARMUP: 5 Burpees, 20 SSH, 8 WM some stretching, covered our mission
THE THANG:
Mosey to benches, 10 of each Urkins, Dips, Dirkins x2 covered 5 core principles
Found some wall and had a seat, started going through Pax on why they first started coming out and why now. Started a run out the lines and back, 5 Burpees at each progressive parking row
Went to the circle, mini Dora, 50 Merkins, 75 BBS, 100 Squats, covered the Credo.
Over to the band lot, Suicides out to the 50, run out nur back, Hello Dolly’s at the 10’s yard line Last 50 yards called on Bald, he said cocaine bear crawls to the 30. Barry called broad jumps and merkins the last 30 yards.
Mosey back to COT and finish up the last of the PAX stories
MARY: Nope
ANNOUNCEMENTS: Bethel, 4th and Barry
COT: Remember the why.

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It’s a New Day….Woooo!

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WARMUP:
Warm up with Mosey stopping at light poles for some exercises

Partner I wall sit
Partner II run around building
THE THANG:

Mosey to football field
From goal line
Bear crawl 10 yards
LCBs at 10,20,30,40,50
Mosey to other goal line

From goal line
Lunge walk 10 yards
Squat jump at 10,20,30,40,50
Mosey to other goal line

From goal line
Plank walk right 10 yards
Leg lifts at 10,20,30,40,50
Mosey to other goal line

From goal line
Reverse lunge 10 yards
Sumo at 10,20,30,40,50
Mosey to other goal line

From goal line
Plank walk left 10 yards
Freddy Mercs at 10,20,30,40,50
Mosey to other goal line
MARY:
ANNOUNCEMENTS:
Juky 3 Bethel shelter
July 4 convergence
July 22 The Barry

COT:

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1 is the loneliest number but 3 makes a party

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WARMUP: slow mosey through parking lot stops at speed bumps for some exercise moves
THE THANG:
Band lot endzone line
Bear crawl 10 yards so 10 LBCs
Continue bear crawl ever 10 yards and do LBCs for yard marker 20,30,40,50

Mosey to end of lot and over to lacrosse practice field for Jacobs ladder
1 bombjack
6 big boy sit ups

Mosey to front of school for
3 rounds of
10 dips
10 step ups
10 bicycles (Freddy’s)

Mosey to driveway
Run to light pole 10 dying cockroaches
Repeat two more time for 3/30 total in cadence

Few dynamic exercises as we moseyed around school

At back of school hit some Derkins and Dips in honor of CSPAN :stuck_out_tongue_winking_eye:
MARY: all along the way
ANNOUNCEMENTS:
Bethel serve 3rd of July
4th of July convergence
The Barry July 22

COT: right on time

“A cord of three strands is not easily broken.” Ecclesiastes 4:12

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Ring of Fire around the rosie

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WARMUP: SSH, Imperial walkers in sync, cherry pickers, windmill, moroccan nightclubs
THE THANG: 10 Hill sprints with exercises in between. We covered pull-ups, planks, Cindy presses, swings, merkins, man makers and more
MARY: Plank to the finish
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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The Lane

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Warm up: SWIMLAPPs
SSH, windmills, Imperial Walkers, Moroccan N/Cs, low slow squats, arm circles, Peter Parkers, plank stretches.

Thang: The Lane. Do as many rounds as possible.
Pax get two cinder blocks and just need to follow the signage.
Start with 15 OH presses (w/ one block) at road, adjacent to the pull up bars.
Farmers carry about 300 feet (to the paint)
Ground the blocks, run to AO Jones (about 450 feet)
Do 15 burpees, run back to the blocks
Farmers carry back to start/finish line
Ground the blocks, do 15 OH presses with one block.
Run down to the stop sign,
Do 30 LBCs.
Run back to start/finish line.
Make a tick mark
Repeat. Starting with 15 PH presses.

Did this for about 30 mins. Got about 4 rounds in.

Cindys go back, run to shovel flag, some light mary.
Fini
COT

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Little Moist Fathers Day tribute

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WARMUP:
Couple of exercises in the COP to loosen up the PAX
Then dynamic around the WEP path with stops along the way for some more exercise moves
Back to main lot where DD took over
THE THANG:
Lunge walk up hill with incremental squats at each light pole 5,10,15,20,25,30
Mosey to hill for Jacob ladder
1burpee 5 donkey kicks

Back to CB where we headed to the playground
Partner 1 – swing crunches
Partner 2 – lap around playground
Swap for 3 rounds
Partner 1 – dips
Partner 2 – lap
Swap for 3 rounds

Back to DD
Circle up for some
Knee tar jai up to 5 rounds
Then into
MAK tar jai for full 9 rounds :stuck_out_tongue_winking_eye:

Back to COT

MARY: Is the Mother of Jesus
ANNOUNCEMENTS:
Nov 7 bourbon tasting
July 4 convergence
The Barry July 22
COT:
Good dads bad dads they all teach us something
Take from it and share with next generation
Be the servant leader you were made to be and love your wives and kids and yourself 3rd #iam3rd

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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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