Tag: Drop Thrill

Swampy At The Swamp

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WARMUP:  We did a typical Circle Of Pain.
THE THANG: 10 of each run a lap after each set

Cat 1 – Merkins
Cat 2 – Merkins, Squats
Cat 3 – Merkins, Squats, LBCs
Cat 4 – Merkins, Squats, LBCs, Lunges
Cat 5 – Merkins, Squats, LBCs, Lunges, Diamond Merkins

Two rounds with a stretching break in between rounds.

MARY: Each pax led an exercise then we stretched some and called it a day.
ANNOUNCEMENTS: Bourbon, BBQ and trash pickup
COT: Prayers for Spectre’s M and Airewolf and my brother.

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Yoga Mat is Gear

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Warm Up: SSH, IW, HW, Good Morning, Squats, Around the World

Thang: Groups of two rotating through stations
Deck Squats – Swings
Side Lunge – Lawnmower Pulls
Knee-tar N’Diaye – Half Kneeling Press (on preset yoga mats)
Flip the Tire
Racked Squat R/L
Racked Lunge R/L
Overhead Press R/L

Closed out with Cleans and Burpee Snatches

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7 of Diamonds

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WARMUP:
SSH, Moroccan Nightclubs, Low Slow Squats, Cherry Pickers, Merkins, plank, downward dog, honeymooners

THE THANG:
Had a variation of the 7 of diamonds
7 rounds, various exercises starting with 7 reps at round 1 with increasing by 7 reps up to round 4 then back down 7 reps. Round 1 is completed when you do the first exercise at all 4 corners. Repeat for remaining rounds.

Corners 1 & 3
7 Burpees, 14 Merkins, 21 Squats, 28 Flutter kicks, 21 sumo squats, 14 dips, 7 burpees
Jog from corner 1 to 2
Nur from corner 3 to 4

Corners 2&4
7 Burpees, 14 Dry docks, 21 lunges, 28 Peter Parker’s, 21 calf raises, 14 shoulder taps, 7 burpees
Karaoke from corners 2 to 3 and from 4 to 1

Wrapped up the last 5 minutes with some Mary’s led out by Twister

ANNOUNCEMENTS
Check the newsletter

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The Slo-burn climbed a ladder or two

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14 Pax accelerated into the weekend with a workout plan that offered Jacob’s Ladder, 5 of Diamonds, and a Ladder that offered burpees, Donkey Kicks, BigBoys, BombJax, and Squats.

We began the beatdown with a slow mosey that would keep the group close together and offered up some mumble chatter on the lack of ground covered with this small lap.

The group circled up for some warm-up :

SSH, Squats, Merkins, Cherry Pickers, Moroccan Night Clubs, and some stretching.  The group quickly transitioned into two rounds of a 1-minute HIIT – 10X Merks, 10XSquats, and 10x LBCs.

After the warm-up  – we partnered up with Jacobs ladder using partner merkins and partner big boys. Each rep was completed simultaneously by each partner w a hand slap for accountability.  Partner Merkins with a mosey to another side of the parking lot for the Big Boys.

Once completed, we transitioned into a modified 7 of Diamonds, ( 5 reps was the factor)  -four corners were the destination.  ( 5, 10, 15, 20 ) Round 1 – 5 Bobby Hurleys at each corner. Round two offered 10 Merks at each corner, round three offered 15 squats at each corner.  We kept the group together by adding cadence w volunteer (voluntold) random pax leading the count.  The mode of transportation was greeted w some groans from the group.  Mosey, bear-crawl, NUR, and modified lunges took us between the 4 corners.  The Pax finished the round with Flounder taking control and offering a modified version to keep the Pax guessing…..

As time was quickly passing, the men moseyed down a slight incline to be greeted with the uphill ladder as the final round.  The ladder contained 9 squats at the bottom rung, followed by 5 burpees, 6 Donkey Kicks, 7 Big Boys, and 8 Bomb Jax.

We headed back to COT for a 5 min round of Mary to close out the day.  Shout out to Change Order for breaking out the Boat/Canoe which was greeted by a time check request and more mumble chatter (or groaning)

Prayers were offered for upcoming Graduation, travels, marriages, surgeries, and overall blessing for the group.

Nice work!!

 

 

 

 

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Beaker Mayhem Beatdown

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WARMUP: SSH, Moroccan Night Clubs, Low Slow Squats, Windmills, Cherry Pickers, Carolina Dry Docks, Plank to Downward Dog to Honeymooners
THE THANG:
There were plenty of sandbags to go around.

PAX split up into groups of 3, each group with a sandbag and everyone with a KB.

Routine went as followed:
1 PAX jog/walk with the sandbag to the other end of the parking lot and back while the other 2 PAX perform workout. PAX 2 takes sandbag, goes to the other end and back while other 2 performs workout. This goes on until all 3 have carried the sandbag. Then workout switches.
After 2 workouts everyone planks up until the 6 gets in, then performs 7 manmakers as a group.

Repeat 2 more times

Workouts as followed:

Squats – Merkins – Manmakers
Beakers (A Uhaul with an added overhead press) – Rows – Manmakers
Flutter kicks – Calf Raises – Manmakers

Wrapped up with some Chest press – Freddie Mercury Jack Webs

Lots of mumble chatter about fupas and legs not working.

Great job guys! Thanks for the Q!

Beaker out!

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Torsion

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WARMUP: yoga by Band Camp

El Spaniard:
SSH
Windmill

THE THANG:
Cinderblocks retrieved
5 pull-ups
Move to lower lot
5 curls
5 merkins
Lap
5 curls
5 merkins
5 squats
Lap
5 curls
5 merkins
5 squats
5 lbc
Lap
To the pull-up bars w/ block

15 pull-ups
To the lower lot
15 curls
15 merkins
15 squats
15 lbc
Sprint a half lap
Return the blocks

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RESPECTABLE DROPTHRILL

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Drop Thrill bday Q
Warmup
16 SSH
19-7-2 =10
Windmills
Cherry pickers
Moroccan nightclubs
Baby arm circles
Down dog stretch calves
Stretch arms across front and then behind head

Start walking

April 16, 1972
Leap year
16 Bobby hurlies

Sunday
7 imperial walkers

2 giant pandas arrive in US. The first. Ling Ling and Hsing Hsing
2 Burpees

Apollo 16, 5th moon landing launched 1254 pm
16 squats
5 lunges
12 OH claps
54 sec Al gore

Cubs rookie pitcher hurls 4-0 no hitter against Phillies
9 Merkins
4 BBS

2 British soldiers killed by IRA
2 Burpees

Chinese year of Rat
Rat Crawl

Star sign Aries
First 30 degrees of the celestial longitude
30 LBCs
Also The Ram
16 Ram Kicks

Pope Benedict 16 born 1927
16 OH press
19 imperial walkers
27 hillbilly walkers

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Light pole Tour of Pain

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WARMUP: maybe one SSH
THE THANG:
Ran around the outside of CRHS campus. Every light pole directly on your path stop and do exercises with KB. First 10 poles do 5 reps of first set. Next 10, 10 reps of 2nd. Next 10, 15 of 3rd set.

5
Uhauls
Haybailers
Dips

10
Swings
Curls
OH

15
Squats
Tricep extensions
Calf raises

By the time we go to the front of the school and started the 3rd set BC ran back and pushed the 6 up to all finish for COT.

MARY:
ANNOUNCEMENTS:
COT:

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Snake Pit – 3.23

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8 PAX split off with Bushwood. I’m 100% certain Tesh’s backblast will be more interesting to read than mine. (I’ll tag him on Twitter and Slack to confirm this fact.) That left 8 PAX with kettlebells for the Snake Pit

The Thang:

Warmup alla cart of the top of my head based on what I felt my body needed. YHC was on Q; so, YHC went with what YHC knew.
Windmill
SSH
Merkins (slow count)
Halo
Around the World (AKA: Kettlebell Sling Shot)
1 Burpee

Flow 1:
5 reps each
Swing
Goblet Squat
Halo
Side Lunge
Deck Squat (click the link…these suck)
then 4 reps
3 reps
2 reps
1 reps as a full flow

Small Lap and some yoga

Flow 2: 5 reps, then 4, 3, 2, 1
Over Head Press
Suitcase Row
Clean and Squat

Small lap and no yoga

Flow 3: 5 reps, 4, 3, 2, 1
Single Leg Deadlift
Swing
High Pull
Snatch

A little bit of yoga (Birdcage does not enjoy pigeon lunge

Workout felt deceptively challenging

Dark Helmet-esque Report:
@WagonWheel has the tough work of being @Slash’s pastor
@Slash believes Encanto is a “foreign” film
@3D_Alex Geyling thinks it’s hilarious when somebody’s “dad” is escorted out of a theater for spoiling the movie and possibly being a “hobo”
@B.O.B. Is appropriately fearful of celebratory gunfire.
This is better than: @Sugarbug and YHC. We are unnecessarily fearful of unsuspecting coming across quicksand in our daily lives. Thanks Atreyu
@birdcage_f3 believes crossbreeding with an octopus is possible
@Drop Thrill doesn’t understand They/Them, but crushed today’s workout

NMM:

I struggle with being a musician in a time of WAR (Ukraine/Russia at the moment). I was a sophomore music major during 9/11/2001 and viscerally remember feeling useless. Leonard Bernstein said: “We musicians, like everyone else, are numb with sorrow… Our music will never again be quite the same. This will be our reply to violence: to make music more intensely, more beautifully, more devotedly than ever before.” (he was speaking on JFK’s assassination.)

When I read an account from the last journalists in Mauripol, I again felt useless. My students and I spend so much practice and work exerting for something so ephemeral with no lasting product past last night’s performance. There’s a question of the validity of our efforts when so many suffer needlessly.

But this journalist’s account is a story. And many of the most lasting stories in our culture are turned to art (drama–> tv, stage, film). And much of what sticks in our minds and works in our hearts is through stories turned to lyrics and set to music. So, my individual labors may not single-handedly yield a song that awakens a generation, but my students may sing, write, teach, perform in a concert that does. Or at the very least, I’ll make d@mn sure that we work to make music more beautifully and devotedly than every before. And I’ll trust that the world will be a more beautiful place.

Men: stick with what gifts you’ve been given and the talents you worked to develop

—
Band Camp dismissed

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