AMRAP: 2/3 mile loop with 3 pain stations (3 kraken burpees, 10 bobby hurleys, 10 yd bear crawl)
Some of us got 4+ miles. Pain stations shouldn’t take longer than 20 seconds at running AO… just my 2 cents
1. Big loop: high knees while partner carries Cindy above head, switch off as needed
2. Small loop: bear crawl while partner carries Cindy in front of body, switch as needed
3. Straight away behind school: toy soldiers while partner does walking curls, switch as needed
4. DORA: partner runs straight away in from of school while other partner does…100 curls, 150 dead lifts, 200 swings
5. Big loop: partner runs lap while other partner lunge walks with Cindy above head
Eight men showed up on a humid morning, some stayed up late watching football. This morning everyone would win. Simple loop around the downtown area. Four stops with exercises at each one.
1. Pharmacy – Plank Jacks (10 reps)
2. Parking lot after Rail Bridge – Hand Releasee Merkins (10 reps)
3. Gazebo – Bobby Hurley (10 reps)
4. Memorial Park – Man Makers (5 reps) Cinderblocks, Sandbags, and Kettle bell were available for this stop.
After each lap, we added 1 rep count to each stop. Most got 5 to 6 rounds before time expired.
Great job by all!
WARMUP: Yes
THE THANG: 1 Hour of Hard Ruck Stuff; report submitted by Sprocket for stats
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer
WARMUP: we pledged
THE THANG: ran to hardee’s for instructions.
Instructions:
1. Partner up
2. Run in opposite directions in a circle
3. First time you meet your partner, 5 merkins (chest hits the ground and slap hands at the top), second time you see partner, 5 big boys with legs locks and slap hands at the top.
4. Next round is 10 of the same at both meet up points.
5. Next round is 5 rinse and repeat, then back to 10.
After round 3 and 4 and 3+ miles later, did some Mary at Hardee’s while we waited for the 6.
Rand back toward COT and stopped at Hobo’s for some legs via 10 sumo squats. Then back to COT.
MARY: A little round Robin of Mary.
ANNOUNCEMENTS: read. Your. Newsletter.
COT: schools and teachers and new jobs for M’s
Heart Attack Hill
On the way to heart attack hill, drop and
do 10 merkins at each crosswalk/intersection.
Sevens
CDD’s, Dips
Quadzilla for the second round
Big Boys, Leg Raises
On the way back, do 10 squats in like fashion
COT
Prayers/Praises
Spectre’s 2.0 – Jedediah (Jed) – congenital heart defect – surgery in about 6 months – 2.5 years old
Maximus’ family – heaviness of current situation.
Those in the path of Hurricane Idalia
Prayers that our memories of God helping us through hard times continues to strengthen our faith as more hard times abound.
Pleasure as always.
Punch List out.
Nice Cool(ish) morning here at the Stockade.
So typically my Q’s involve a lot of running, merkins, and of course Burpees. Today though, I was looking forward to Week 0 of College Football and wanted to do something a little different. So myself and my fellow pax did a F3 inspired football Combine.
Brief run to the parking lot of Grace church where I had some cones laid out and some plans to push the Pax but have some fun.
Warmup:
SSH: 43 IC (for Troy Polamalu)
Windmills : 7 IC (For Big Ben the QB not the Clock)
Plank Jacks: 14 IC (for the last Super bowl won by the “Super Steelers” )
LBC’s 32 IC ( For PSU and Steeler Star Franco Harris)
Round 1: 2:00 of Jump Squats
Recovery Lap
Round 2: 2:00 of Merkins (first minute was all hand-release second minute was traditional)
Recovery Lap
Round 3 : 20 Yrd Broad Jump
Recovery Lap
Round 4: 20 Yrd Shuttle Run
Recovery Lap
Round 5: “Hands Drill” We partnered up and played catch with a football while the rest of the Pax would run a lap. Switched out until everyone got a turn.
Round 6: The reason we all were here. The 40 yrd Dash!
The times were unofficial but still proud to say we have some burners here in the Fort:
Italian Job : 4.37
Slow Jams 4.57
Half Shell: 4.52
Skipper: 4.50
Grassy Knoll: 4.49
FishTix: 4.44
YHC: 3.2 (world record) Again….I said it was unofficial.
After the dash we divided up into 2 teams with YHC as the full time QB. Team Fishtix defeated Team Slow Jams 1-0. My QB rating was sub 70 but I had 1 TD with 1 INT.
Some takeaways:
I should get a brighter ball
Italian Job is as quick as a hiccup.
Half Shell is an offensive genius. (just didn’t have a QB who could execute)
Skipper has really good hands (especially considering that no one could really see the ball)
Being QB is hard.
Fishtix was the MVP with the game sealing INT. His trophy and the team championship rings are pending.
Today’s workout was not a traditional workout. There were no coupons (well other than the football), no miles and no pearls on a string. That said, the fellowship was outstanding, we did get some exercise in and the best part nobody tore a hamstring.
Thanks to all that came out. Appreciate any opportunity to lead.
All the best!
WARMUP:
THE THANG: Flounder rucked around wanting miles.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey to Harris Street Park, SSH, Cherry Pickers, Imperial Walkers, Shuffles, High Knees, Heels to Butt, Karaoke.
THE THANG: Dora on Basketball Court- 50 burpees/bear crawl was mode of transport, 75 Big Boys/NUR mode of transport, 100 squats/NUR mode of transport. Everyone takes a shot w flat basketball – 15 merkins if you miss. We all did 15 merkins bc the ball was flat.
Mosey back to WEP for deck of death on stage. Bday Cakes still present. Merkins,Big Boys, Carolina Dry Docks, Squats, Mosey for the 2, 30 second rest for joker (gladly).
Ran to hill near bathrooms w 10 min left for 11’s. Flutters at top, LBC’s at bottom.
MARY: 11’s was the Mary
ANNOUNCEMENTS: iron pax and 9/11 Heroes 5k
COT: prayers for our kids, our jobs as professionals and as fathers.
WARM UP
– Overhead clap tempo x 12
– Tempo merkins x 10
– Upward dog to downward dog x 2
– Repeat Merkins and yoga x2
– Plank kick through x10 (4 count)
– Low slow squat with coupon of choice
– Lunge with torso twist x5 each leg
– Karaoke
THE THANG
Exercise (10 reps each)
– Burpee deadlift
– Bicep curl
– Tri extension
– Squats
Mode of transportation for ~25 yards
– inchworm to frog jump
– Crab walk
– Duck walk
– Long jump
Using coupon of choice, conduct exercises. After completing the list, start with the first mode of transportation followed by a run around the big loop (~0.3mi). Repeat exercises then move to the second mode of transport. Keep going until all modes of transports are finished.
Had enough time to go back to the first mode of transportation. Followed with some cool down.
Cool down:
Michael Phelps x10
Itty bitty circles x10
Deep breathing
ANNOUNCEMENTS: IPX, 9/11 workout and 5K, shovel flag hand offs on Friday.
COT: