Tag: chickenhawk

Wrong! 5 Burpees!

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WARMUP: mosey
THE THANG: 4 went rucking
6 bootcamp
Run neighborhood at every corner do
10 no cheat merkins
15 squats
20 flutters

Did two loops total 1-2mi
MARY: COT 2-3min of Mary
ANNOUNCEMENTS: read newsletter
COT:

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There and back again, a runner’s tale

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WARMUP:
THE THANG: ran oven to gold hill middle and back, with the route going through Baxter and earth fare parking lot
MARY:
ANNOUNCEMENTS:
COT: praises to be thankful for!

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Mr October

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THE THANG: some rucked, some ran Hills of Brayden, some did their own route, all got better
COT: Shout Out to Assassin as Site Q keeling Flught Plan strong! Thx for Q invite!

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Rally Round NaFo

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There’s something special about having 3 people posting together. The group is small enough to keep everyone together and it’s easier to have some meaningful conversation along the way. I really enjoyed my time with these guys this morning. IT was a cold one!
WARMUP: 10 SSH, Imperial Walkers, merkins, Mt. Climbers
THE THANG: A leisurely run around NaFo, We toured the campus while stopping at each feature to various exercises. At each stop we discussed Thankfulness and what our response should be to all that we are thankful for.
MARY: LBC, Flutters, dying cockroaches
ANNOUNCEMENTS: Bethel Men’s Shelter
COT: Prayers for all that we are thankful for!

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SLOW BURNING TABATA…

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WARMUP:
Started with a Mosey to Lowes parking lot, followed with Warm-O-Rama exercises of below,

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

Mosey to persis for some,

Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl

THE THANG:
Mosey back to the shovel flag for the main course Tabata workout that included 40 second exercise with 15 seconds to switch gears for the next one.

2 sets each alternatively of,
Carolina Dry Docks
LBCs

Plank
Run a Lap

2 sets each alternatively of,
Shoulder Taps
Freddie Mercury

Plank
Run a Lap

2 sets each alternatively of,
Superman
Mountain Climbers

Plank
Run a Lap

2 sets each alternatively of,
Peter Parker
American Hammers

Plank
Run a Lap

2 sets each alternatively of,
Flutter Kicks
Dying Cockroaches

Plank
Run a Lap

2 sets each alternatively of,
Monkey Humpers
Honeymooner

And the clock struck 6…

ANNOUNCEMENTS:
Dam2Dam Fundraiser events

COT:
Prayer Requests
Started the day praying to the Almighty

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Bodily functions are real

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WARMUP: started with a mosey around the parking lot. Stopped for some SSH, merkins, squats, mountain climbers, and a little back and hip stretching. Made our way over to grab some cindy’s.
THE THANG: Once we had our new toys, we went to the hill for 11s. Shoulder presses at the top with cindy and bottom of the hill hand release merkins. Pax that finished early did chest presses or picked up Pax and finished with them.

Next we took our cindy friend to the pull up bars for work. 7s was the game with 1 pull-up and 6 man makers…down to 6 pull ups and 1 man maker.
MARY: made our way to COT for Mary on steroids…1 hammer, 4 flutters; 2 hammers, 8 flutters…made our way to 5 hammers and 20 flutters before the crying started. Then it was 3 burpees and round the horn ab callouts.
ANNOUNCEMENTS: lots in the newsletter
COT: patience, schools, families in general.

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Slow Burning Tabata…

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WARMUP:
Started with a Mosey to Lowes parking lot, followed with Warm-O-Rama exercises of below,

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

Mosey to persis for some,

Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl

THE THANG:
Mosey back to the shovel flag for the main course Tabata workout that included 40 second exercise with 15 seconds to switch gears for the next one.

2 sets each alternatively of,
Carolina Dry Docks
LBCs

Plank
Run a Lap

2 sets each alternatively of,
Shoulder Taps
Freddie Mercury

Plank
Run a Lap

2 sets each alternatively of,
Superman
Mountain Climbers

Plank
Run a Lap

2 sets each alternatively of,
Peter Parker
American Hammers

Plank
Run a Lap

2 sets each alternatively of,
Flutter Kicks
Dying Cockroaches

Plank
Run a Lap

2 sets each alternatively of,
Monkey Humpers
Honeymooner

And the clock struck 6…

ANNOUNCEMENTS:
Dam2Dam Fundraiser events

COT:
Prayer Requests
Started the day praying to the Almighty

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Old & Grizzled

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Instead of giving a long disclaimer, I made the mistake of saying this was an old and grizzled group of vets. It pretty much went downhill from there. But in my defense we did average about 50% brace rate (knees, elbows. ankles, etc).

Anyway, short mosey around the lot then circle up for some warmups. Hillbilly walkers, 4 count squats (crowd favorite), mtn climbers, peter parkers, parker peters, MNCs.

Relocate over to near pull up bars. Partner up for lazy dora. 100 merkins: p1 does 10 while p2 holds plank. Switch back and forth until 100. 200 LBCs: p1 does 20 LBCs while P2 does 6″ leg hold. Switch back and forth until 200. 300 squats: p1 does 30 squats while p2 holds Al Gore. Switch back and forth until 300. 400 SSHs: p1 does 40 SSHs while p2 hangs on the pull up bar. Switch back and forth until 400.

I had more planned at front of school but based on time audibled to stay close to start point. Stay with same partner for partner burpees. P1 does burpee, then P2 does burpee, keep swapping back and forth up to 25 total then run to stop sign and back. 4 rounds (100 total). Finished up with 20 big boys and 20 flutters.

We may be old and grizzled but it was a really fun morning. Lots of mumble-chatter seemed to make time fly by. I appreciate all the old and grizzled as well as newer less grizzled guys we have in this group. Thanks Cake Boss for the opportunity to lead!

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