Tag: fishstix

C.A.L.M.

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Well, this workout was anything other than
C.A.L.M. for the first 20 minutes. Comments were flying all over the place for my early incoherent 5:15 a.m. speech and demonstrations patterns. Rough start. It never let up after @Fishstix chided me with my beautiful description of Moroccan Night Clubs.
WARMUP: So we warmed up with a few of those and two other exercises.
THE THANG:
3 sections:
1. 15 minute workout with a partner; timer is the one person in the larger group doing 12 manmakers with a 30 lb sandbag
Partner rotate exercises based on timer listed above:
Merkins/Squats
Dips/Reverse Lunges
One arm Shoulder Presses with KB/Squat high jumps
We rotated through about twice.

2. Ab practice time. I will admit there was a lot of chatter in the first 15 minutes, less in the next 6.5 minutes of abs and quite a bit more of groaning and complaining.
1 minutes each:
Figure 8’s
Parker Peters
X-man Crunch
Rest for 30 secs
Starfish Crunch
21 Crunch
Twisted T-planks

3. Broga: 25 minutes with a focus on shoulders

ANNOUNCEMENTS: D2D is tomorrow.
COT: Lots of praises but also some serious prayer requests. Thank you men for sharing!
Thank you for the opportunity @headspin and @bodywash!

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Tour De WEP

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BUY-IN:
5 minutes of Burpees

THE THANG:
Round 1
Walk/shuffle around WEP stopping at each swing/swing structure for 15 KB Swings

Round 2
Walk/shuffle around WEP stopping at each swing/swing structure for 15 Goblet Squats

BUY-OUT:
Just enough time for 4 ManMakers

ANNOUNCEMENTS: Dam 2 Dam, Rooster, Jaeger
COT:

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found a chainsaw in the woods

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WARMUP: rucked to the woods
THE THANG: Found the perfect log to make a bridge across the creek. Luckily there was a chainsaw and tape measure in the woods to cut the wood to the correct length. Unfortunately there were not enough studs to transport the 12 foot log so that’s saved for another day. Ruck back through the bossman trail to the pull up station. Pull ups and squats.
MARY:
ANNOUNCEMENTS:
COT:

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Lucky stars

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WARMUP:

Windmills
Potato pickers
Hillbilly walkers
Imperial walkers
Plank
Honey mooners
Downward dog
Merkins
Parker peters
Shoulder taps
30 ssh

THE THANG:

Star routine with cones at 5 points and inbetween we rolled dice to see what exercise we had to do- it was mostly ssh x30, but a couple merkins, burpees and squats mixed in: 3 rounds, blue cones, green cones then both!

Blue cone round

25 plank jacks
20 merkins
20 Star sits
25 LBS
15 monkey humpers

Green cone round

5 burpees
5 jump squats
5 jumping lunges
5 bomb jacks
5 polo ohnos

MARY: none
ANNOUNCEMENTS: Rooster, Jaegar
COT:

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Reverse Webb- Minnow Pond

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7 Pax (6 runners 1 walker) gathered at Vets park this morning. After a welcome reminder from Backdraft we said the pledge and got going.

The Thang:

Reverse Webb.

I had 10 cones split .05 apart along 160 , Clebourne, Main Street and then looped back past Vets park on 160.
Essentially we would run to cone 10, run back to Vets parking lot do 40 reps (split between LBC’s and Merkins) and repeat with Cone 9 (36 reps) Cone 8 (32 reps) etc…etc..

Cone 10 and back to COT 1 Mile 40 reps (20 merkins/20 Lbcs)
Cone 9 and back to COT .9 Mile 36 reps (18 merkins/18 Lbcs)
Cone 8 and back to COT .8 Mile 32 reps (16 merkins/16Lbcs)
Cone 7 and back to COT .7 Mile 28 reps (14 merkins/14 Lbcs)
Cone 6 and back to COT . 6 Miles 24 reps (12 merkins/12 Lbcs)
Cone 5 and back to COT . 5 Miles. 20reps (10 merkins/10 Lbcs)

(This is as far as anyone got)

Things I learned: My Under Armor App and my Apple App do not agree. I measured out the cones using my Under Armor app, but ran the course with my Apple watch. Apparently, I underestimated the mileage on the cones and as a result we all got at least 4 miles in. Two of us got 5 in.

Always honored to lead and was thankful for the men that showed up this morning.

Take care…until next time!

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Pigskin/Frozen Tundra

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7 pax showed up to Alcatraz on a balmy Saturday morning. Alcatraz has been host to and launched a bounty one liners, inside jokes and laugh lines. Saturday was no different. We added one about a fishing tackle shop. Had to be there.

WARMUP: we took laps around the field with intermittent squat walks, lunge walks and bear crawls.

THE THANG:
1. Up and Over: Wall sit, bear crawl, run to fence. Scale/climb/hop over, run up hill, 10 bomb jacks, rinse repeat
2. Touch football. 5 burpees if get scored on.
3. Mary
4. 70/80/90/100 sprints

ANNOUNCEMENTS:
D2D coming up.
Jager coming up and is not about the German Digetif that many of you are accustomed to. Sign up. Something for everyone l.
COT:

Great thought for the day-
Love Bears Fruit- Henri Nouwen

“Can I give without wanting anything in return, love without putting any conditions on my love?”

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Varsity Shovel Flag handoff

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YHC Gave the Disclaimer then got going with the warm up.
A little broga – sun salutations (basically bending at your waist and breathing), then some up/down dog, and some hip stretches.

Then did a short jog around part of the parking lot with high knees, butt kickers and shuffles.
Moseyed over to the football field and lined up on the goal line.  Did windmills IC and SSH.

Next we were onto the real work.  It was some speed work that involved :
Jog to 40 yard line , sprint 10, 40/10, in end zone do 25 merkins
Jog 30, sprint 20, 30/20; 25 merkins
Jog 20, sprint 30, 20/30; 25 squats
Jog 10, sprint 40, 10/40; 25 squats
Finished with a nur to the 50, 10 merkins and a sprint back to the goal line.  From there I handed it over to the new Site Q, Headspin…

The THANG, part 2:
Mosey to the ROTC building and grab a cinder block
Exercise In cadence –  Cindy OYO 10 counts
1. Burpees (OYO)
2. Cindy – Overhead Squats
3. Diamond Merkins
4. Cindy – CurltoCleantoPress
Run around the bus loop
1. LBC
2. Cindy – Goblet Squats
3. Mike Tyson Merkins
4. Cindy – Swings w/ Cindy
Run down the hill and back
1. Derkins ( feet on the curb )
2. Cindy – Man Makers
3. Peter Parkers ( count 1 leg only )
4. Cindy – Thrusters
Run to the street and back
Put blocks back and headed to COT

MARY:
– J-los

Announcement…New Site Q!  Headspin!!!, Yeager CSAUP, read newsletter

Prayers/praises: heath of Pax/Sawdust’s elbow, Grassy’s M, others I’m forgetting

YHC Started this journey as a site Q on September 30, 2020 at RPG.  Took over at Varsity October 22, 2021.  It has been an honor and a blessing to carry the shovel flag at both sites and I’m privileged to find a new site Q for Varsity.  
I think the lineage for the site started with Skate, then Kielbasa, Harry Carry (I’ve been told) made it great again and Splinter was who handed it to me.  
I’m looking forward to whatever Headspin wants to do at the site in the future!

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