Tag: fishstix

Better late than not at all!!

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Your on Q and plan a great morning then you open your eyes and the clock says 0511
Oh crap is the words and feelings and begin stumbling to get dressed pee and get to AO
While driving I was like I am going to get hammered but we need to face to music even when it’s not the best of intentions.
The PAX were gracious and Slapshot led them well until YHC arrived
#keepposting

WARMUP:
Slapshot had them doing some Tabata
Looked awful
THE THANG:
Mosey to church lot and partner up
8 exercises AMRAP
Partner 1 does exercise
Partner 2 runs lap
See if I can remember all of them
Merkins
Big Boys
Shoulder Taps
LBCs
Mtn Climbers
Flying squirrels
Wide Arm Merkins
Plank Jacks
MARY:
Indian Run back to COT

ANNOUNCEMENTS:
Read Newsletter
Start Using Gloom Schedule
COT:
Own mistakes and face the consequences and trust in the future that you’ve learned

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5,4,3,2,1 Bank Run

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WARMUP:

THE THANG:
Exercises:
1-Burpee
2-Lunges each side
3-Windmill Merkins
4-Penguins each side
5-Peter Parker’s

Stops:
5 Banks between STL and Gold Hill
Rinse and repeat on the way back

MARY:
10 LBC IC
ANNOUNCEMENTS:
Newsletter
COT:
Show To Know

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Rucks, and Bells, and Sand Oh my

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WARMUP: Side Straddle Hop, windmill, imperial walkers

THE THANG: took a trip to the far parking lot with our gear. 4 corners with a stop off in the middle.
– calf raises and squats with Ruck on
– KB swings and tricep curls
– Rows and sandbag toss
– Hammers and flutters
– Middle stop off was Merkins after each corner
3 rounds of that before we headed back for mary.

MARY: LBC, Freddy Mercury, heels to heaven

ANNOUNCEMENTS: Stuff the bus, bethels men’s shelter, fort mill care center

COT: prayers and praises

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Miyagi’s VQ

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WARMUP:
Mosey
SSH
The Windmill
Squats
Shoulder Taps

THE THANG:
3 Total Rounds of
Suicide – 1
Carolina Dry Docks – 20
Air Squats – 20
Mountain Climbers – 20
Merkins – 20

Four Corners
3 Rounds Of Each
Merkins and LBC
Squats and Flutters

MARY: Round Robin

ANNOUNCEMENTS:

COT:

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Why are we doing this?

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WARMUP:
– 10 Moroccan nightclubs
– 12 cherry pickers
– 10 windmills
– 10 low slow squats
Mosey, karaoke, stop at curb and do 10 incline merkins on curb in cadence
Mosey, karaoke, 10 calf raises on curb in cadence
THE THANG:
4 corners of pain and some burpees
All corners start with 50 reps each, exercises stay the same each time around
– Corner 1: squats, then run to corner 2
– Corner 2: diamond merkins, then crawl bear to corner 3
– Corner 3: bomb jacks, then nur to corner 4
– Corner 4: big boys, then bear crawl to center of basketball court and do 5 burpees
– Repeat. Reps go down to 40, then 30, 20, 10. Burpees stay at 5 each time
MARY:
Who’s Mary?
ANNOUNCEMENTS:
COT:

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The While Zipper

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WARMUP:
Mosey to Fort Mill Pharmacy parking lot, Moroccan nightclubs, low slow squats, and 9 burpees
Mosey around Clebourne to next parking lot and 5 diamond merkins in cadence
Mosey to next parking lot and 5 jump squats, mosey to corner of Spring and Elliot
THE THANG:
Zipper route. Every time you cross over Spring, you do burpees. Start with 8 and do one less each time you cross over down to 1 burpees at Summersby and Spring. Right side of the zipper is 15 jump squats, left side is 15 diamond merkins
MARY:
Some did, some made it back right on time
ANNOUNCEMENTS:
COT:

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Swampy Circuit

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Like the “Jelly of the Month Club,” the humidity just keeps giving. That didn’t stop 8 of us from putting in the work. Here’s what we did.

No warmup, just mosey to the crosswalk in the drop-off line under ruck

– 30 yard Bear Crawl
– Lunge Walk Back
– 15 OH Press (IC)
– 10 Curls (IC)
– 10 American Hammers (IC)
– 10 Ruck Presses (IC)
Ruck the big loop

– 40 Squats
– 40 Calf Raises
– 40 Flutters with a Press

Ruck the big loop
– 30 Squats
– 30 Calf Raises
– 30 Flutters with a Press
– 1 Minute Plank

Ruck the big loop
– 20 Squats
– 20 Calf Raises
– 20 Flutters with a Press
– 1.5 Minute Plank

Ruck the big loop
– 10 Squats
– 10 Calf Raises
– 10 Flutters with a Press
– 2 Minute Plank
– 30 yard Bear Crawl
– Lunge Walk Back
– 15 OH Press (IC)
– 10 Curls (IC)
– 10 American Hammers (IC)
– 10 Ruck Presses (IC)

NMM
Training in less than optimal conditions builds resiliency and prepares you for sub-optimal situations in the future. Sure this workout would have been more palatable in the Spring, but we did what had to be done in the conditions that we had, and we’re all better because of it. I’m sure there’s a life lesson in there.

Thanks for the opportunity this morning. I hope this is the hardest thing you do all day.

-IJ

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Roll them dice/high low buffalo

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WARMUP:
Motivator, windmill, imperial Walker, cherry picker, all IC

The Violator

THE THANG:
Have PAX spread bells and bags to 2 stations (some of each at each station)
Also have them separate into group A and B

Incorporate “high, low, buffalo…” To encourage mumble chatter

Roll Dice at each station. first dice is exercise… Second is the multiplier (mod=add)

Roughly halfway through a workout, switch groups (A becomes B, flapjack)

MOT between station
1 -Toy soldier
2 karaoca
3-walking lunge
4 nur 
5-Mosey/sprint if low rep 
6-SkiP

1 Kettlebell: 
1- clean  2- snatch  3- clean &  Press 4 swing 5 curls.  6 American Hammer

1- OH press,   2 Goblet- Kosak,  3- goblet-squat.  4- RDL,  5- OH  tricep 6 windshield wipers

2 Sandbag:
1- manmaker 2- overhead throws 3 shovel tosses  4 RDLs 5 curls 6. Big Boiz

1 Burpee jump overs. 2. OH lunges  3 Squat thrusters.  4 OH press. 5 bent over Rows. 6 Sit-up up to press

MARY: no one rolled the six on first dice roll… So didn’t happen; also exercises went straight till 6

ANNOUNCEMENTS: sweaty Berry, read your newsletter

COT: held… In accordance with fifth core principle

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1776 Patriot Games

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10 men attempted the 1776 Patriot Games at Alcatraz this morning. Here’s what we did.

Warm-up
– 10 Low Slow Squats (IC)
– 10 SSHs (IC)
– 10 Imperial Walkers (IC)

The Thang
– 1776 Yard Run (1.01 miles)
– 100 Merkins
– 100 LBCs
– 100 Moroccan Night Clubs
– 100 Pullups
– 100 Squats
– 100 Mountain Climbers
– 100 Lunges
– 100 Overhead Claps
– 100 Dips
– 100 Flutters
– 100 Step Ups
– 100 American Hammers
– 100 Shoulder Taps
– 100 High Knees
– 100 Side Straddle Hops
– 100 Yard Bear Crawl
– 76 Burpees

NMM
None of us made it to the Burpees, but all of us questioned why we were doing this to ourselves. The run had about 100 feet of elevation gain, which none appreciated. Nevertheless, we had good mumblechatter and welcomed our newest FNG, “Chester Drawers.” Thanks for the opportunity, Masterpiece.

Aye!
IJ

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Off Road Racing

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Per the hype graphic/msg, felt like we needed to workout on the field instead of pavement. Was excited about the rain last night and the additional nastiness it would bring to the workout. Arrived to the site only to be disappointed as I stepped onto the field, mildly soggy, no puddles. Oh well, the 95% humidity made up for the lack of water obstacles! Mapped out a rectangle – approx. 15yards wide and 30 yards long. Strategically placed 6 pain stations along the perimeter of the rectangle. Each pain station had instructions for the exercise to be completed before traveling to the next pain station. Also gave the PAX a MOT so they knew how to proceed to the next pain station. Asked the PAX to compete with one another, race, push themselves.

WARMUP: From COT had the PAX carry the bags onto the field and to the starting point of our rectangular track. Started with SSHx20IC at station #1 and then explained the exercise and MOT. Once all PAX confirmed they understood we moseyed to the next pain station, asked the PAX to perform 5 burpees OYO and then explained the exercise and MOT. Followed this process and decreased the burpee count to 1 as we reached the final pain station. Moseyed to the starting point and ready to go.

THE THANG: Complete as many laps as possible. FishStix was king of the 40lb bag carriers and I believe either DeepDish or Maximus was king of the 60lb bag carriers.

Pain Station #1: 10 – Man Makers
MOT – Backward OH Toss

Pain Station #2: 20 – Bear Hug Squats
MOT – Bear Crawl w/ Pull Through

Pain Station #3: 15 – DeadLifttoCleantoPress
MOT – Alt Side Toss

Pain Station #4: 20 – Sand Bag Swings
MOT – Rifle Carry

Pain Station #5: 20 – Wide Sumo Squats w/ Front Lateral Raise
MOT – Front Press Toss

Pain Station #6: 20 – Derkins ( Feet on the SB )
MOT – Rack SB on shoulders and shuffle

MARY: NONE

ANNOUNCEMENTS: Bethel Men’s Shelter, 4th of July Convergence, read your newsletter

COT: STK!

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