Tag: Flounder

Longest 11 ever

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WARMUP: SSH, Imperial Walkers, Merkins, Downdog
THE THANG:
Mosey to the school for a round of 11’s.
Breakdance merkins(double count) on one side.
Crunchy frogs(in cadence) on the other side.
Distance between points was approximately 0.2mi.
No one got through all 11. Maybe it was too far?

Thanks for the opportunity to come run with the high performance HIM’s of the Fort. I’m always impressed by the showing and the effort laid down.

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SlowBurn: What’s your number…Go get it!

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WARMUP:
Mosey, shuffle, toy soldier, bear crawl, moracan night club,l
THE THANG:
20sec on 10sec rest
3rounds
Merkins
Leg lifts
Sumo squats
Wide arm Merkins
Donkey Kicks
Squat jumps
Plank punch
Flutters
ANNOUNCEMENTS:
Read Newsletter
COT: was glorious!!

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MinuteMan’s soggy quads

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I’m giving Spud the Q spot here since Minuteman isn’t in Slack, and since Spud and MinuteMan definitely collaborated on this morning’s helping of pain.
WARMUP: Quick indian run around the field followed by something like the “Spinal Fluid mover” which was some nice back stretching
THE THANG: Cones were set up about 10m apart through the middle of the field the long way. We lunge walked to the first cone, did 10 merkinss, 20 LBCs, 30 SSH and ran back to start. Then lunge walk to the second, repeat. All the way to the 9th or so.

Then the “circle of iron” where the guy in the middle did 20 arm curls (each side) with 10’s or 20s while everyone else alternated exercises
Round 1: Plank, dying cockroach
Round 2: Freddy Mercury, CDD
Round 3: Burpees
MARY:
ANNOUNCEMENTS: didn’t really announce much
COT: lot’s of prayers for health. Cancer is a PITA to say the least, a few praises, too

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Bonsai loops at the VA

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WARMUP: Slackblast:
Better late than never
DATE: 2022-08-01
Q: @Bonsai
PAX: @Cyclops @Flounder @Dojo, Spark
FNGs: 0
COUNT: 5
WARMUP:
Rucked around the back of Earth Fare while laughing at STL. Did a few of the typical warm up exercises.

THE THANG:
6 rounds with 3 stops along the way.
1 round was complete when you returned to the beginning. Each time you passed the middle island you had to perform exercise

1st island – beginning (10 squats)
Middle island – 5 merkins
3rd island – 10 each arm – ground to overhead press (single arm)

When done all pax completed 60 of each exercise.

To wrap up time we tucked up to the bank and back around the perimeter of the AO.

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Site Q Hideout

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WARMUP:
Mosey around big loop in front of school and broke it up in 3 stops. 1 – 10 Merkins / 2 – 10 Merkins, 10 Squats / 3 – 10 Merkins, 10 Squats, 10 LBCs. Second lap: 4 – 10 Merkins, 10 Squats, 10 LBCs, 10 Lunges / 5 – 10 Merkins, 10 Squats, 10 LBCs, 10 Lunges, 10 Mtn Climbers / 6 – 10 Merkins, 10 Squats, 10 LBCs, 10 Lungers, 10 Mtn Climbers, 10 Monkey Humpers
THE THANG:
11’s with Bomb Jacks and HR Merkins. 10-1, 9-2, …. you know the rest.
At a relatively narrow section between curbs: bear crawl to other side, 5 merkins, crawl bear back, 5 V-ups. Repeat for 5 rounds. Mosey another loop around parking spots.
MARY: Finished up with a few minutes of Mary. Dealers choice style.
ANNOUNCEMENTS: Sorry this is brief but Band Camp’s badgering finally got to me.

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Better late than never

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WARMUP:
Rucked around the back of Earth Fare while laughing at STL. Did a few of the typical warm up exercises.

THE THANG:
6 rounds with 3 stops along the way.
1 round was complete when you returned to the beginning. Each time you passed the middle island you had to perform exercise

1st island – beginning (10 squats)
Middle island – 5 merkins
3rd island – 10 each arm – ground to overhead press (single arm)

When done all pax completed 60 of each exercise.

To wrap up time we tucked up to the bank and back around the perimeter of the AO.

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Pillar Pain

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WARMUP:
Lap around the car loop. Circle up for SSH, Imperial Walkers, Windmills, Plank Stretches
THE THANG:
11s on the curb. Merkins, crabwalk, dips, bear crawl, rinse and repeat.
Next, Pillar work, Alternate exercises Squats and LBCs x 10. Run to the far pillar and back.
Finish strong, 10 merkins at each pillar, move to the next, rinse and repeat.

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