Tag: chickenhawk

Wait, it’s Friday the 13th…boo

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WARMUP: Mosey to pickup a few cones and headed around the back of the school, with some dynamic warmups (toy soldiers, karaoke) along the way. Stopping stop texting the parking lot in front of the school for some more warmups: SSH, Windmill, Merkins, SSH, Imperial Walkers all 10 count in cadence
THE THANG: Mosey to a corner of the band practice field (parking lot) and provided instruction:
– Burpee Broad Jump 40 yards, sprint to opposite end zone
– Bear crawl from sideline to sideline
– Lunge Walk 49 yards, sprint to opposite end zone
– Bear crawl from sideline to sideline
– Rinse and repeat (reduced burpee broad jumps to 20 yards)
– Rinse and repeat (reduced burpee broad jumps to 10 yards)
– Mosey to first cone for plank waterfall (each PAX completes a 10 count in succession – TapOut is apparently not learning how to count properly in school as his 10 counts last about 48 seconds
– Mosey to the second cone and complete a side plank waterfall (flip in the middle)
– mosey to school entrance looking for cameras to do some monkey humpers – no cameras..no monkey humpers, but we did use the benches for dips, Derkins, step ups and box jumps – all 10 count OYO
– Mosey to side of gym for wall sits and a few 10 counts (yep – TapOut can’t count at a normal speed) and burpees for good measure
-Mosey back to COT (returning the borrowed cones along the way) to run out the clock doing some Mary (flutters, weezie Jefferson’s, and the crowd fav: body destroyers)

MARY: see above
ANNOUNCEMENTS: poker, bourbon (?), and Christmas party (??) – just read the newsletter
COT: travel, world events, good decisions, new opportunities

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Leg Day is the Best Day

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Warm Up
SSH
NUR
Merkins
NUR
Imperial Walker
NUR

Track time

10 squats
200 meters
10 lunges
200 meters
X 4
Bulgarian split squats waiting for 6
10 single leg squats
200 meters
10 reverse lunges
200 meters
X4
Calf raises waiting on 6

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Rocktober Jams Vol 1

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WARMUP: took a quick slowsy to the sidewalk in front of the tipsy bottle for some IC exercises and stretches
THE THANG: Head to toes Tabata – 7 cycles, 6x sets ea. 25 secs on, 15 secs rest. 1 min recovery run/walk.
1. cdd
2. Shoulder taps
3. Merkins
4. Big boys
5. Superman’s
6. Monkey humpers
7. Side to side Squats
MARY: no time for her
ANNOUNCEMENTS: Alcatraz 10 year convergence Saturday, poker tourney 10/14, bbq and bourbon 2nd F in Nov, Shanking with Stang
COT: prayers for safety and travel mercies for our in-laws on vacation, prayers for healing for long duck, prayers for marriages and 2.0s, praise to our fellow pax for accountability

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The Mogadishu Mile

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WARMUP:
THE THANG: 4 Rounds with coupon for time:
-19 Ground to Overhead
-19 Front Squats
-19 coupon push-ups (one hand on coupon left then right for a total of 38)
-400 m run with KB/DB (1600m total)
– Dora-style: 60 pull-ups/hill descent & climb
MARY: Misc.
ANNOUNCEMENTS: Bethel Men’s Shelter, helo landing,
COT: Yes

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Let’s try to keep up non IronPax

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YHC started with a mosey, that was long. PAX were wondering if they ended up in a running AO.

We stopped by the Pre-K, school for Warm-O-Rama. The usual that included,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

Then for the main course below routine to the opposite end of parking lot with a sprint back,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl

Next was some 11’s,
Burpees with Lunges
Merkins with Squats

Mountain Climbers (1 set of 13)

Run back to CoT for some Pax choice Marys,
Box cutter
Hello Dollys
Flutter Kicks
Freddie Mercury

Ended the workout with,
Announcements
Prayers and Praises

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11…it’s one more

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Started with a Mosey run

Warm up with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All in a variation of 11 reps I/C.

Run

bench work: step ups (11 each leg), incline merkins (11 I/C), dips (11 I/C), butt touch squats (11), decline merkins (11 I/C), calf raises (33).

Run

One Pax does exercise, other pax on the cinder block, we did:
Curls // run out and back
Block held at 90° // 22 merkins
11 manmakers // squats
There was another one, can’t remember.

Run

Wall work:
Bear crawl out 30 feet and do 11 bobby hurleys
BTW 22 count
Wall tar jais for 11 I/C

Ran to Pullup bars, and did:
Pullups
Chin ups
Switch grips
Toes to bar
Knees to chest

Run to COT
Mary: Box cutters, pickle pointers, body destroyers, V-ups, LBCs
Fini

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Forgot there were a few hills….but just a few

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WARMUP: none
THE THANG: run to river district and back
MARY: it’s a running AO- some did broga #freedtolead
ANNOUNCEMENTS: yes
COT: 5th core principle

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Keep On, Keep On, Keep On

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We the NWO Shield Lock were fortunate enough to be asked to Q Varsity. Dirty Harry, World Wide Leader, Wegmans, and YHC have been together for 4 years now, in the ups and downs. Solid little thing we got going on

WARMUP:
SSH, Peter Parker’s, Windmills, Mosey around the parking lot

THE THANG:

WWL – parking lot suicides with 5 merkins at each turn around point and 10 squats at the base line. Mosey for one iteration, lunge walk/bear crawl for the second.

DH – transfer moving boxes from his 4Runner to PL’s truck. 5 burpees when you grab a box, 5 merkins when you drop it in the truck. Repeat until all boxes are moved.

PL – Pull up/Bobby Hurley 7’s + Active Recovery
Hold Al Gore for 1 minute, pulse 20 times.
Hold low lunge position for 1 minute, pulse 20 times. Flap Jack.

MARY:
Apparently there’s something called a Cobra and DH had us do it.

ANNOUNCEMENTS: Vote for our D2D charity!

COT:
Lots of strong prayer requests this morning.

Thanks for the opportunity to lead, HC.

DH/PL/Wegs/WWL out.

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Just a little chicken fried atThe Ranch

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WARMUP:
mosey
SSH, Merkins, Hillbilly Walkers
Mosey
Lunge walk
Bear crawl
Mosey
Irkins, dips, step ups
Mosey
THE THANG:
5 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats

Playground partner
15 swing crunches/partner pull-ups
3 rounds

Mosey
Bear crawl

Partner1 Suicide/Partner2 LBCs

Mosey

4 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats

Bear crawl to 5th light pole

MARY:
Flutters
Boat/Canoe/ big boy
Hello dolly
ANNOUNCEMENTS:
Blood Drive
Read Newsletter

COT:

God opposes the proud, but gives grace to the humble
James 4:6

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Zone 2 and The Slowest Burn

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Warmup:
9 Motivators
Windmill
Moroccan night clubs
Baby arm circles
Overhead claps
Seal jacks
Low slow squat
Tempo merkin
Tempo CDD

Practice balancing:
Stand on right leg
Stand on left leg

Walk down the 5 stairs slowly and without the handrail. It’s harder than it sounds.

The Thang:
Yog to Armory

2 teams Pick a co-Q
Team A
Tempo step downs/ups on the wall

Team B – Board of pain (switch after each movement)
In SLOW cadence
5 six count burpees
10 tempo merkins
20 low slow squats
15 slow flutters
20 slow monkey humpers
10 tempo diamond merkins

MARY:
There was some

ANNOUNCEMENTS:
There were some

COT:

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