Tag: Float Bridge

Spicy Light Pole Accumulators

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WARMUP:
SSH
Imperial Walkers
Squatches (like Squats, but spoken in correctly by the Q)
Imperial Squat Walkers
Maybe so more…

THE THANG:
Mosey to start of light poles along back entrance.
Exercise revealed from an envelope.
Pax do 1 rep, run to 2nd light pole and does 2 reps, run to 3rd and do 3 reps….all the way to the 9th light pole.
First pax to complete the 9 reps at the 9th pole is the “Sweeper” and sweeps up all the other pax as he runs back to the first light pole.

Next exercise is reveal, and process repeats.

We got through 7 of the 10 exercises, and over 3 miles:
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box cutters
5. Shoulder taps
6. Freddie Mercurys
7. Carolina Dry Docks

Great work by all pax! Welcome Fresh Prince’s 2.0, Quidditch!

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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No Cheese Shredder Moderate Workout

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbilly Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot

The Thang:
1. 4 Corners:
Corner 1: 10 Carolina Dry Docks
Corner 2: 15 Jump Squats
Corner 3: 20 Big Boys
Corner 4: 25 Calf Raises
➡ Lap 1: Mosey between corners, Lap 2: Bear Crawl between corners, Lap 3: Crab Walk between corners

2. Partner Work Bleachers:
P1: 20 Incline Merkins
P2: Run up and back on Bleachers
Repeat with:
20 Decline Merkins
20 Step Ups
20 Tricep Dips

3. Dora:
Partners:
100 Peter Parkers
200 Lunges
300 Seal Jacks
➡ One partner works, the other jogs 25 yds and back.

Announcements:
Read your newsletter

COT:
Prayers and Praises

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What to do on a bench or with a wall???

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WARMUP: The regular exercises, all in cadence

THE THANG: Various exercises using a bench and a wall, completed various rep counts, some in cadence and some oyo.

Bench Work:
Bulgarian Split Squats
Taint Touch Squats
Step Ups
Derkins
Gerkins
Dips
Hip Thrusters
Calf Raises

Wall Work:
Feet tar Jai ( hands and feet on ground, place one foot at a time on the wall, you get the idea )
Mac tar Jai on the wall ( switch the position stated above )
Shoulder Taps with feet on wall
Mountain Climbers with feet on wall
Wall Sit with burpee timer
Wall Sit with calf raise timer

ABS/Core:
LBCs
Flutters
Straight Lower Leg Lifts
SuperMan Poses

MARY: NONE

ANNOUNCEMENTS: READ YOUR NEWSLETTER

COT: STK

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T A R H Y E D

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We warmed up with a few stretches here and there and moseyed to the back lot where we met up with light poles. Broke into three groups to tackle the course and

Each pole had a letter composed of the site THEYARD, but the letters were scrambled to ensure misery and extended running between poles. Most of us got two rounds under each pole.

T
Donkey Kicks
Merkins

A
Squats
Lunges

R
Box cutters
Burpees

H
SSH
Burpees

Y
Man climbers
Grave diggers

E
LBCs
Dying Cockroaches

D
Bobby Hurleys
Hello Dollys

We had a great COT with announcements and genuine prayers and praises. Prayers for Tater’s M!

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Honoring the OGs-13 years of The Dort

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WARMUP: mosey to front of FMMS. All exercises done IC, 13 reps. SSH, squats, Mtn. Climbers, MCs
THE THANG: head to the bottom of the entry hill & grab a coupon. 20 curls, run up and back, 20 tri extensions, up & back, 20 squats, up & back. Rinse & Repeat. Head to the wall for wall sits & Flying Squirrels. To the court for an old school Dora with Merkins, Squats, LBCs. Last stop: grassy area for some Jack Webb. Solid group that included all 3 of Headspin’s sons. Enjoyed leading these men in the Gloom
MARY: no time
ANNOUNCEMENTS: FM Care Ctr., upcoming Convergence, read newsletter
COT: prayers for Badland’s biopsy & Double D’s family.
Signed,
Short Sale

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Q-Swap at the Fort

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WARMUP:
– Large arm circles
– Windmill
– Imperial Walker
THE THANG:
Circuit training -> two rounds 45 sec exercise + 15 wait
– Lunges
– Leg raises
– Squats with 25 dumbbell
– Manmakers -35 lbs sandbag
– Mountain Climbers
– Imperial Walker
– Plank
– Flutter Kicks
– Plank Jacks
– American Hammers

Four corners – Round 1 5 reps, Round 2 10 reps and Round 3 15 reps
Corner 1
– Mountain Climbers
– Squat Jumps
– Flutter Kicks

Corner 2
– Side Straddle Hop
– Donley Kicks
– Ankle Taps

Corner 3
– Burpees
– CDD
– Wind Sprints

Corner 4
– Merkins
– Plank Jacks
– Shoulder Taps

MARY:
ANNOUNCEMENTS:
– Read the newsletter
– Christmas Parts -> we need tables and chairs
COT:

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Partners, Light poles and Blimps

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WARMUP: Mosey to the side of the school for exercises in cadence:
Windmills
Cherry pickers
Imperial walkers
Hillbilly walkers
Seal jacks
Side straddle hops

THE THANG: part 1 – partner up and either people’s chair or BTTW while partner 2 runs to the end of the lot and back. 3 rounds

Part 2 – Blimps at the light poles

At each pole pax added an exercise on the way up and dropped one on the way down. Burpees were never dropped – just because

5 – Burpees
10 – Lunges
15 – Incline Merkins
20 – Merkins (Modified to CDD’s on the downhill portion)
25 – Pulse squats AKA Monkey jumpers
30 – Squats

Two lessons from Seneca shared at the top of the hill

1 – we suffer more in our imagination than in reality

2 – he who suffers before it is necessary suffers more than is necessary.

How often in our lives do we let our perception of events influence us poorly? Our response is all we control – the event doesn’t care how we feel about it.

After 11 light poles worth of “fun”……back to COT

MARY: Just enough time for protractors and rosalitas with just a few hello dolly’s. That took pax to 0715
ANNOUNCEMENTS: Many – read your newsletter
COT: 5th core principle

Thanks for the call, Float Bridge. Honored to lead. :eye:

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