WARMUP: n/a
THE THANG: 4 mile backwards Alabama run
MARY: my hip thingy
ANNOUNCEMENTS:
COT:
WARMUP: 100 dips, rock Carry,
THE THANG: Dora and a lap
MARY:
ANNOUNCEMENTS:
COT:
3 rounds each at 3 different distances 10/20/30yds
Squat/dip, clean&press/manmakers, rows/thrusters
bonus round was something i made up and can’t remember.
deuces
WARMUP: Bit of a mosey and short COP with mumblechatter from Bonsai on the Qs Disclaimer. No, it wasn’t perfect. It also wasn’t missed entirely (except you Bonsai).
THE THANG: Two sets of accumulator series 5x / 10x / 15x /20x / 25x with bear crawls or crawl bears in between. one series was all lower body, one all core. along the way we did a conga line mosey weaving through all the posts of the carpool awning at the school.
MESSAGE: Workout and message today were geared around life not moving in a straight line. it hasn’t for me in career, fitness, faith, marriage, finances, etc. there have been ups and downs and twists and turns. too often I fall into the trap of blaming myself or someone else for the downticks when in fact that’s just part of the journey. and in fact it’s those downticks when I have the most to learn and grow. so take the attitude about the #Suck from the Gloom and apply it to the #Suck in the rest of your life — Embrace It!
thanks for the invite Triple Lindy and the AKA spirit Funhouse and pax! always an honor to lead.
COT: It was Day 2 of AKA and we had a great showing and energy level. some new faces (FITS) and some welcome kotters (Naked and Afraid).
WARMUP:
– Mosey the track loop around Runde Park
– Peter Parker x10 cadence
– Merkin x10 cadence
– Windmill x10 cadence
THE THANG:
Part 1:
– Separate into 2 groups. One group starts at YHC’s truck and the other group starts at the batting cages
– Each station will have two sets of exercises. The first exercise will be done when the count is and odd number and the second exercise will be done on the even number.
Batting cage:
– Wall paver stones native to the AO. The general consensus was that they weighed about 70lbs.
– Odd: Bent-over Rows
– Even: Squats holding the massive paver
Truck:
– “Hell Pavers” as previously labeled by Dark Helmet. Equivalent to a cinder block but more compact.
– Odd: Curls
– Even: Overhead Press
Rd 1: 15 count of the Odd exercise at the station your group started with. Then run to the other station and do a 15 count of the Odd exercise for that station.
Rd 2: 14 count of the Even exercise at the station your group started with. Then run to the other station and do a 14 count of the Even exercise for that station.
– Continue decreasing the count as you complete the exercises.
– We called it after the 7 count to be sure we had sufficient time for Part 2.
Part 2: Half-Pipe
– Ran to the bottom of the big hill. Once there we were nicely positioned at the bottom of 2 hills on either side of us….like a half-pipe.
– The moderate hill had 5 cones positioned moving up the hill. And the steep hill had spots marked with duct tape at various points up the hill with the last one at the top.
How the half-pipe works:
– Run to the first cone on the moderate hill. Complete 2 merkins. It was called out that if you were not matching Funhouse’s form, then you were doing it wrong.
– Run back to the bottom and up to the first marker on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill and complete 2 merkins. Continue to the second cone and complete 4 merkins. Run back to the first cone and complete 2 merkins facing the way you are running. This makes them derkins.
– Run to the first marker on the big hill and complete 2 burpees. Run to the second marker and complete 4 burpees. Run back to the first marker and complete 2 burpees facing downhill. Coming up on those while facing the downhill sucks on the legs!
– Continue the series for the 5 stations on each of the hills.
ANNOUNCEMENTS:
– Read your newsletter
– Prayers and Praises: Parenting, health, job searching
WARMUP:
– was there
THE THANG:
– was good
MARY:
– was even better
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
WARMUP: mosey to the parking lot behind First Baptist church.
SSH, IW, merkins, mountain climbers, squats
THE THANG: Mosey over to COG lot and doing 3 exercises for 3 mins. In between sets run to stop sign and back.
3 exercise 3 min
merkins 15
Dips 20
Squats 25
CDD 15
WAM 20
Monkey Humpers 25
Big Boy 10
Hello Dolly – 20
Flutter 25 EL
plank tuck 10
Hello Dolly 20
Jump Squats 25
Hill sprints and then finished with some Mary
ANNOUNCEMENTS:
COT:
WARM UP:
Imperial walkers
Wind mills
Cherry pickers
THE THING:
Mosey across the breeze way to the middle of the track. I had cones setup approximately 25 feet apart.
Round 1 – shuttle run
With a timer set the goal is to make from one cone to the other before the timer goes off. If you miss the timer you must do 3 kraken burpees and jump back in
Timer
5 rounds of 20sec
5 rounds of 18sec
5 rounds of 16sec
5 rounds of 14sec
5 rounds of 12sec
10 rounds of 10sec
10 rounds of 9sec – this is where it really strayed to get hard
10 rounds of 8sec
10 rounds of 7sec – this was as far as we could make it and Old Bay was the only one.
Round 2 The tail of Ouroboros
There are 4 pax, we all start at opposite ends of the tracks
Run around the track if you tag some one they drop and do 2 burpees
Old bay was the victor of the day.
Announcements and Praise & Prayers
Off to coffeeria
BUY-IN:
100 KB swings. 3 burpees every time the bell touches the ground
THE THANG:
11’s
Goblet Squats and Burpees up the dirt hill. 1 Goblet squat at the bottom, 10 burpees at the top. 2 squats, 9 burpees etc.
Head over to the hill at the entrance of the parking lot. More 11’s.
10 lat pull-over(YouTube it for demo), 1 merkin at the top of the hill.
Didn’t finish because time was up.
MARY: None
ANNOUNCEMENTS: AKA continues, Q school.
COT: