Tag: fishstix

Sweep The Leg

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WARMUP: route was discussed 3.75 miles
THE THANG: Ran down 160 to Baxter, we ran a loop in Baxter going counter clockwise. Fist stop :octagonal_sign: sign we did three man- makers with cinder blocks, every other stop :octagonal_sign: was 3 Burpees and continued to run. = 3.75 miles once finished
MARY:
ANNOUNCEMENTS: check portal for announcements
COT: Tiller had everyone talk about praise or prayer.

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Jason Richards “Falcon”

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13 PAX + Falcon = 14. The same number of PAX that showed up in the gloom on 4/29/2024 when Falcon collapsed after his first workout. We are here to honor this man

WARMUP:
9 motivators – a crowd favorite
Low slow squats with coupon
Low slow merkins

THE THANG:
“Falcon Heavy”
14 SSH in cadence buy-in
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4 rounds of 26 each with coupons. Only progress to the next movement once everyone except Cohiba is done
Flutters with press (the hard way)
American Hammers (the hard way)
Lunges (the easy way)
Curls
Overhead press
No rest Thrusters – if the coupon drops below your chest, 5 manmaker penalty for everyone. This was abused
Shuffle a lap with the coupon
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14 SSH in cadence (called correctly)

We made 3 full rounds. Some would say we could have finished if we didn’t mess around with motivators during warmup. Scientists are now referring to these claims as “wrong”.

MARY:
ANNOUNCEMENTS: loads of stuff this summer
COT: Lifting up Falcon’s family

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Drop the Pull-ups take the Cannoli

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WARMUP: Full 15 Min COP
THE THANG: 5 rounds of
17 dips
19 CCDs or9/Pullups
71 yardish maybe feet bear crawl

Jog neighborhood and 6 rounds of
5 burpees
10merkins
15 squats

15min Broga
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for fishstix as he needs them :pray: :fire: :point_up_2:

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Attacking all angles

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WARMUP: not necessary
THE THANG: loops at Brayden
10x merkins and squats at stop light
10x diamond merkins and monkey humpers at pool
10x wide arm merkins and sumo squats at top fo hill

MARY: ab lab for a few minutes led my Tesh

ANNOUNCEMENTS: newsletter

COT: yes

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Buckets returned

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The buckets of pain returned by popular demand and were loved by all. Three corners of the parking lot had a nice selection from which to choose pain. Each bucket had a load of tickets and once a ticket was pulled the pain was announced. The running in between was especially enjoyable as it was reported that we ended up with around 1.5 miles for the morning. Sweet.

We broke into two groups for some nice fellowship opportunities but with all the running Peta and I didn’t get to catch up on much.

Appreciate the invite Aye

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Two for Partner Work

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Two respectable studs appeared at The Sink this morning. We started out with a short mosey to the front of the school. We partnered up, unfortunately Peta was stuck with me. Both partners performed the exercises at the same time until the total rep count was completed (See attached file for exercises). Next, one partner ran to the end of the sidewalk while the other farmer carried the sand bags to the last pillar and back. Repeat until all exercise were done. We were able to complete the LBCs. I plan to finish Rd1 later today, maybe Rd 2.

Don’t stop doing the hard stuff, even when you get older.

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Moist Shovel Flag Transfer

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Mist and drizzle at 0445 but it was raining hard at my house so I knew we were going to get wet.

WARMUP: rucks off, yogging around parking lot and warm-a-rama including plank and various doggy-named stretches, in-cadence SSH, Windmills, MNCs then ruck on and walk around parking lot

THE THANG:
3 sets of 11s with shortening travel distances

Set 1:
Ruck on
Ruck shuffle full length of parking lot
Merkins on one side, squats on other side

Set 2:
Ruck off
Suit case carry between first two parking lot jut outs
Squat thrusters on one side, bent over rows on other side

Set 3:
Ruck off
Bear crawl ruck pull throughs on field between fence and random pile of clothes
Manmakers on one side, curls on other side

MARY: no time

ANNOUNCEMENTS: shovel flag handoff to Falcon Crest

COT: yup

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BAOPS Ladder Fun

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When a shieldlock brother sends the late night text that he needs a sub, you gotta answer the call.

WARMUP: lap on the paved trail and circled up for IC warm-a-rama Goofballs (except for the liver eaters who are too cool to do those), various plank based stretching, mtn climbers, shoulder taps, MNCs

THE THANG:
BAOPS Ladder
Accumulating bear crawl/crawl bear ladder with exercises at every tier (took about 30 minutes)

Bear crawl to 10 yard mark and do exercise and crawl bear back to start line – SSH for the 6

Bear crawl to 10 yard mark and do exercise then bear crawl to 20 yard mark and do exercise then crawl bear back to the start – SSH for the 6

Continue accumulating adding 10 more yards each time until you finish the 50 yard ladder.

B for Burpees – 10x at 10 yard mark
A for American Hammers – 20x at 20 yard mark
O for Overhead Claps – 30x at 30 yard mark
P for Plank – 40second hold at 40 yard mark
S for Squats – 50x at 50 yard mark

10 count recovery

Mosey around path to left field corner (top of the road with the long hill.

Partner up for classic DORA – 100x merkins, 200x squats, 300x LBCs – partner runs about 2/3 down hill to the 3rd rock and back as the timer

Mosey back to basketball courts and do a 50 yard lunge walk

MARY: circled back up on basketball courts and did IC core work – flutters, American Hammers, Freddie Mercuries, dying cockroaches and finished off with merkins

ANNOUNCEMENTS: mothers day

COT: yup

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Embrace what’s coming

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WARMUP: Mosey around the small loop with butt kickers & toy soldiers mixed in. To that, add a few warm-up exercises.
THE THANG: Everyone gets the opportunity to complete the 60×60. This is where you start with a sand bag on the ground and hoist it over your shoulder and repeat for 60sec.
Now, partner up so there is 1 sand bag per partner group. Collectively, toss your sand bag around the big loop. Yes, the big one. Most PAX traded off after 5 throws. Pick up the 6 and help out where possible.
Everyone grab your bag and line up at one end of the parking lot, staring down our target ~75yds away.
Run to the other end, 25 American Hammers I/C
NUR back and 15 Dead Lifts with the bag.
Now, bear crawl to the other end, 25 Flutters I/C
NUR back and 15 Clean & Press
A few other exercises.
MARY: See above.
ANNOUNCEMENTS: Petition from Poppins & Sofrito
COT: Indeed.

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