Tag: Decibel

Down by the School

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Mosey to track and do a backward lap.  Pick up Sofrito off the the track.

Circle Up:  15 Imperial Walker, 15 mountain Climbers, 15 Parker Peters, 15 Peter Parkers, 19 WM

 

Mosey down the hill to the elementary school parking lot.  Bear Crawl to 1st island and 5 burpees, crab walk and 5 burpees, and crawl bear and 5 burpees.  Rinse and Repeat.

Mosey to wall:  Wall Sit for ten-ten counts and BTW for 5 10 counts

Then Dora .5, 1, 2, 3

50 Burpees, 100 Merkins, 200 Squats and 300 LBC/Hello Dolly

Sprint up hill.

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Tour de Stockade

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9 gathered for a tour of de stockcade.

mosey to Grassy Knoll behind the dog boarder (good choice? Not sure.)

10 IW, 10 MC, 11 Peter Parker’s and 12 Parker Peter’s.  Plank series between each.
mosey to round about and crab walk around it.
Mosey to fountain and bear crawl around it.

Mosey to fire station and lunge length of parking spaces and back.
mosey  to Sonic  for Dora: 50 Burpees, 100 merkins, 200 lunge/squats and 300 LBC/hello dolly.

Mosey to preschool and 10 burpees.  Shortcut through bushes to Grace Presbyterian:  15 Freddy Merciries.

mosey back to shovel flag: 20 dips, 20 calf raises and end with Mary.

thanks for the lead!

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Crushing it with the Ruck Sacks

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The thang:

Mosey around school and circle up:  10 SSH, 15 IW, 9 WM and 13 HW

Alternating Overhead Carry and Farmers Carry.  While others do this to stop sign the partner (s) do:  Chest Press, Squats, Curls, Swings and Alternating leg lifts with press.

Mosey around build for 20 Ashley Cummings.

Then to short loop for a little catch me if you can with Burpees as the buy in.

From there we head to the ampitheatre:  Bear Crawl with 5 squats at each cement pad, Crab walk with 10 alternating lunges at each pad and backwards walk with 10 calf raises at each level.

Ruck to the field for 50 yard bear crawl with pull through.

Ruck to COT and finish with X-Os, Old School leg lifts and Freddy Mercury.

Blessed to have an hour to hang out with two of the finest men in F3.  If you haven’t given Currahee a try you definitely need to.

Prayers for sisters, kids and M’s

Peace Out

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Alcatraz Awesomeness

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Alcatraz Awesomeness

2 for Pre-Run

Straight to Mosey to Fire Station parking lot:

15 Windmill, 15 Imperial Walker, 10 Mountain Climbers, 10 Peter Parker, 10 Parker Peter, 15 Moroccan Nightclubs, 15 Big Arm Circles, 15 Reverse Big Arm Circles.

Mosey to Big Hill and Down Big HIll:  20 Squats and 20 Lunges

Mosey up Big Hill and 20 LBC

Mosey to Playground for Choose Your Own Adventure:

Complete all however you choose:

30 Pull Ups, 45 Burpees, 90 Squats, 120 Dips, 150 Abs and 3 laps

When complete head to shorter Hill

4 Rounds of Quadzilla:  2 groups one moving the other doing 1. Merkins 2. Abs 3. Calf Raises 4. 10 count

Mosey to parking lot for 1 set of Rosalita x20 and 30 seconds of body destroyers

Alcatraz has the finest group of men that you can ask for.  Thank you for letting me be a part of it.

 

 

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Afton Brayden Hill Climb

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Run to Afton Way (.39 miles)

15 dips
15 merkins derkins

Run to Afton and Galbreath Intersection (shoulders)
30-60 second hold plank rockers
15 Superman I Y T (alternate arms to make a I Y or T

Afton/Lizzie Lane (Legs)
15 Squats
15 Calf Raises

Back to Brayden Parkway and up Hill
15 Burpees at the top of the hill.

Back down Brayden to Afton and repeat loop

Return to COT (3.5 Miles or so)

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Simple but Effective

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22 Men got better today:

Run to Office Parking lot: 15 Merkins and 15 CDD

Run to Gold Hill Elementary teacher parking lot: 20 LBC and 20 Hello Dolly

Run to Gold Hill Middle teacher lot: 15 squats and 15 Lunges

Mileage ranged from 3-5.  Great job.

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A Little of This and a Little of That

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On a brisk morning in the gloom we began by heading to the soccer fields.

Butt Kickers, HIgh Knees, Karaoke, Other direction, NUR.

Mosey to parking lot by playground:

SSH x15, plank, Peter Parker x15, Honey Mooner, Down Dog, Parker Peter x15, Honey Mooner, Down Dog, IW x20

To the playground

10 Pull ups, 20 Merkins, 20 swing knee ups, One Lap around the parking lot, Rinse and Repeat, Rinse and Repeat.

Mosey to parking lot with big island.  Bear Crawl, Crab Walk, Crawl Bear and Walk Crab.  Stopping  3x for AB LAB.

Mosey to side of school:  Peoples Chair (person on each end does 5 burpees and repeat until all have done them), BTW (10 count each person down the wall), rinse and repeat.

At picnic tables and 10 step ups each leg.

It was great getting out to the Ranch.  Seeing some HIM that I don’t regularly see.

Thanks to Mainframe for the opportunity.

 

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Training for the Prison Break

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We had four strong for a solid day on the prison yard and a chance to run.

Mosey around the park with stops for warmups:  IW x 20, CDD x10, SSH x 34, Moroccan Nightclubs x20, Arm Circle x15, Reverse Arm Circle x15.

Mosey to play ground for a circuit x4:

5 burpees, 10 pull ups, 15 Merkins, 20 Lunges, 25 dips and 30 squats then a lap around the park.

Ab lab with 20 LBCs, 20 Hello Dollies and 20 flutters.

Once all completed we moseyed to the hill.  Nur up the then hill 5 times with one less burpee per time up the hill (5-4-3-2-1).

Mosey back to parking lot.

Finish with Freddy Mercury x20.

Great crew as always:  Uber continues to show tours of his van.  If you haven’t seen it get out to Alcatraz and check out his masterpiece.

Speaking of Masterpiece it was great to have him out.  I discovered you just have to have him over for some bourbon the night before and he will post.

Senator Tressel continues to accelerate in his bid for the Senior Olympics.  I believe his going for the all around metal.  He continues to drive us into the ground.

I was there and did all of it.

Decibel

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