Tag: Funhouse

Day 29. AKA3. DORA from Hell

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WARMUP: 15 minutes from f Broga led by Sassiest of all Quaches. Mosey to band practice field: SSH, Imperial Walker, Merkins, Squats, Mountain Climbers, Lunges, Peter Parker, SSH
THE THANG: DORA from Hell. Get a partner in crime. Do these things as your PIC runs the length of the field and back.
50 Burpees
100 merkins
150 monkey humpers
200 Squats
250 Plank Jacks
300 LBC
350 SSH

MARY: Plank and plank
ANNOUNCEMENTS: AKA Convergence and Shieldlock Invergence. No other announcements needed.
COT: prayers for Aquaman and CableGuy. Also Repeats mom and Kermit’s friend.

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Milkshake: I’ll take mine with a shot of Identity

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WARMUP: I told the PAX what we would be doing
THE THANG: Walk briskly to Peachstand and back….we did exercises every 10mins. Cobra Kai led COP at Peachstand
We did some bear crawl and wall sits to wrap it up
Landed at COT at 0630
MARY: none
ANNOUNCEMENTS: AKA last week…be there!!
Convergence next Saturday
COT: don’t confuse what you do with who you are! Know you were created in the image of SkyQ with a personal purpose and chosen for that purpose. 🔥👏🏻👍🏻

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3rd Manion WOD with the AKA crew

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WARMUP: mumblechatter

THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags)
7 rounds

We did an extra rounds as time allowed for extra credit

MARY: mumblechatter
ANNOUNCEMENTS: sign up for blood donations🩸
COT: prayers for families, kids and teachers during the last stretch of the school year

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Remembering Columbine

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WARMUP:
Mosey down to lower parking lot. toy soldiers and high knees around parking lot then mosey back to ROTC building for CoP.

CoP (IC)
20 SSH, 12 IW, 12 Cherry Pickers, 12 MNCs

THE THANG:
This workout was developed as a remembrance of the Columbine High School shooting victims from 23 years ago (4/20/1999). I was a freshman in high school about 40 minutes from Columbine and had friends there that day that were thankfully not physically injured.

Everyone grabbed a cindy…

Buy-in: 21 merkins. One for each wounded victim that survived that day.

Main Event:
To honor the 13 victims that died that day (12 students and 1 teacher) we did 13s.

13s – bent over rows with the cindy at the ROTC building, 8 count body builders at lower stop sign (start with 1 row and 12 body builders, increment one row and decrease one body builder each round, end with 12 rows and 1 body builder)

Before each round the name and age of one of the killed victims was announced.

SSH were completed at the end of each round until the 6 was in.

this brought us to 05:56

Finished off the workout with 25 chest presses with cindy (IC) and then 10 OH press with cindy (IC)

ANNOUNCEMENTS:
Although tragedies continue to happen seemingly endlessly – raising kind, caring kids and being leaders in our community can make an impact on those around us. This impact can reduce or mitigate the impacts of the mental health issues that lead to some of these tradgedies. Keep up the great work and hopefully we never have to deal with anything close to what happened this day 23 years ago.

AKA continues tomorrow at Minnow Pond, Blood Drive May 12

COT: prayers for mental health, our kids, Ukraine

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Not a Mile

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https://strava.app.link/p88mB09efpb

Warmup:
SSH
IW
HW
Good Morning
Around the World
Merkin (slow count)
Yoga
Halo

10 Swings
10 Goblet Squats
10 Merkins
Move (bear craw, waiter carry, suitcase carry)
10 Swings
9 Goblet Squats
9 Merkins
Down to:
10 Swings
1 Goblet Squat
1 Merkin

1 Clean
1 Racked Lunge
1 Press
Each side
2 Cleans
2 Racked Reverse Lunges
2 Presses
Each side
Got up to 5 reps

Head back toward COT
stopping occasionally for
1 thruster
1 manmaker
1 burpee snatch each side

NMM: Good Friday
I’m afraid that, like Peter after the Last Supper, I’m more willing to fight for Jesus than to die for him.

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AKA jack-Web-inar

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WARMUP: mosey, Moroccan night clubs, windmills, cherry pickers, low slow squats, los slow merkins

THE THANG: 4 jack webs with a short mosey in between.

MUCHO SHOULDER:
1 merkin – 4 shoulder taps progressive to 10 merkins – 40 shoulder taps (total 55 merkins, 220 shoulder taps)

Take a lap

CALF BURNER:
1 monkey humper – 4 calf raises progressive to 10 monkey humpers – 40 calf raise (total 55 MH, 220 CR)

Take half a lap to the soccer field

CAPTAIN THOR:
1 big boy sit-up – 4 American hammers progressive to 10 BBSU – 40 AH (total 55 BBSU, 220 AH) we had to throw some body destroyers in between and did Superman’s at the end to stretch our abs and lower back.

Half a lap

HOPS AND DIPS:
1 side straddle hop – 4 triceps dips progressive to 10 SSH – 40 TD (you guessed it 55 SSH, 220 TD)

Super slow slow mosey to COT, next time I Q I have to make sure to bring lots of cheese for all the whine we had.

MARY: Moroccan night clubs, windmills, walking dogs and honeymooners
ANNOUNCEMENTS: Read your newsletter
COT: prayers for kids, families and people recovering from injuries and surgeries.

TINSEL OUT!!

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The Peacemaker

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WARMUP:

Very quick demo of what was coming. 12 exercises pulled from the intro dance to Peacemaker.
The board:

Oh, and everyone grab a 4.5lb paver for each hand. They’re brand new so the gloves are to keep your skin from being sliced open.

THE THANG:

HIIT workouts with all 12 exercises. Everyone, just use the beat!
1. Squat lat pull w/alt leg raise
2. Dumbell scarecrow
3. Lat pulls w/alt high knees
4. Al Gore tricep extensions. Arms out, elbows turned UP
5. Apollo Ono with shrug/lat pull/whatever felt right
6. Overhead press (with optional pelvic thrust)
7. Lunges with full arm motion
8. Side arm lat raises
9. Hillbilly walker
10. Scarecrow again
11. Slow, full arm circles with one arm, holding the other out. Guitar hero style
12. overhead press to tricep extesion and back

We did the above for:
1. 90 seconds on, 20 seconds rest
2. Take a break with a long lap around the parking lot
3. 30 seconds on, 12 seconds rest
4. Two of each, straight down the line, try not to mess up or burpees
5. Everyone did fine, so 10 burpees as a reward
6. Two each one more time, because the ruckers needed to know what they were missing

Spotify playlist:
https://open.spotify.com/playlist/6k0Pd1cAC3pmdvO7NstFkq?si=75f40460c85245c

Video of our last two minutes is here (as caught by the TeslaCam):
https://drive.google.com/file/d/1-Im8n1SVEW-_TXBNIcm-EoHATl797135/view?usp=sharing
https://drive.google.com/file/d/1-CcQb4RhCVMlU7UEx7gyL1tt1dlIvrO6/view?usp=sharing

ANNOUNCEMENTS

https://photos.app.goo.gl/SByJGmeayUfkfNab7
Funhouse talking about what AKA is all about
Tinsel talks about the Manion WOD at Chupacabra on 4/29
YHC letting everyone know that we can soon start posting BBs in Slack, and to update your names or you won’t get tagged

COT:

Talked about F3 being open to all men. While YHC is reasonably certain that most of the men there was some flavor of christian, I asked men to bow their heads for a moment of murmuring silence. When complete I also said I don’t want to ignore things that are difficult in each others lives. grab the man next to you if you need to talk about something. This is CoT, and we trust.

NMM:

I’d been thinking about this workout for weeks, basically the first time I saw the intro credits for Peacemaker, I knew I had to bring this to an AO near me. And it just so happened that I had the Swamp on AKA, so I watched that credit sequence over and over until I had a solid, awful, dumb, stupid workout ready to share with whatever AKA groupies were brave enough to drive out to Rivergate.
I knew it was going to make guys feel dumb, stupid, perhaps even embarrassed, but the smiles went on for miles, and the shoulders have been successfully melted. Mublechatter was epic, everyone had a great time, and I couldn’t be more thrilled to have brought a fun, shoulder smoking Friday morning to The Fort. Thanks for putting me on the calendar, Slapshot!
Peacemaker intro:

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Light pole Tour of Pain

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WARMUP: maybe one SSH
THE THANG:
Ran around the outside of CRHS campus. Every light pole directly on your path stop and do exercises with KB. First 10 poles do 5 reps of first set. Next 10, 10 reps of 2nd. Next 10, 15 of 3rd set.

5
Uhauls
Haybailers
Dips

10
Swings
Curls
OH

15
Squats
Tricep extensions
Calf raises

By the time we go to the front of the school and started the 3rd set BC ran back and pushed the 6 up to all finish for COT.

MARY:
ANNOUNCEMENTS:
COT:

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Acceleration Requires Recovery

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5 pax posted to Laces In on a June morning that somehow got lost in late March, but humid 65 degree weather didn’t slow this group or dull their edge.

The Thang

Warm-up at launch as Cohiba  slow-rolled his way into the Gloom — SSH, Mtn climbers, Hillbilly Walker, Windmill, Parker Peter, Plank Jack, Merkin

Mosey toward the gym with Carioca along the way

Half-speed run to baseball field

Nur back to other side of the parking lot

Line up near gym facing tennis courts for Series of sprints & exercises:
Sprint to 1st light pole & sprint back, recovery walk to 1st light pole, 5 merkins
Rinse & repeat to each of the next 3 light poles, adding 5 merkins each time (5, 10, 15, 20)

Mosey to baseball side of parking lot

Repeat sprint sequence with squats at each light pole (5, 10, 15, 20)

Mosey back to gym corner

Repeat sprint sequence with wide arms at each light pole (5, 10, 15, 20)

Mosey to baseball corner

Repeat sprint sequence with monkey humpers at each light pole (5, 10, 15, 20)

Mosey to gym corner

Repeat sprint sequence with shoulder taps at each light pole (10, 20, 20, 40)

Mosey to baseball corner

Repeat sprint sequence with LBCs at each light pole (5, 10, 15, 20)

Mosey home

Box cutters & Back scratchers

COT

Naked Man Moleskin

Strong push from an intimate crowd today with the sprint starting gun passing to each pax.

Funhouse didn’t let a gimpy hammy keep him from running the whole workout at modify pace and no recovery.  Then he carried the pax through the shoulder tap escalation with an aggressive cadence count.  And he capped the workout with a reminder that he wouldn’t be pushing the way he did without the presence of brothers in the Gloom to accompany him.  #King

The workout structure and message today revolved around the importance of Recovery, a key  element to enabling each of us to push ourselves, to grow, to achieve Acceleration.  In all areas of life — physical, emotional and spiritual — fitting recovery into the flow of life is an essential discipline.  It’s true for HIMs and true for Ms (thanks to Cohiba for the M reminder!).  Put Recovery on your to-do list.

Always an honor to lead.  Thanks to Yard Sale for the Q stick.

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Gettin’ Lazy

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11 PAX showed up for this block party

Disclaimer then mosey to the front of the WEP amphitheater for a warmup

SSH, Windmills, IW, MNCs, Merkins all in cadence although much mumblechatter drowned out the counts

Lots of houses to visit during the block party, better get to it…

 

House #1

It looked like we had a lazy bunch this morning so we went with a Lazy Dora 1 2 3

partner 1 performs exercise while partner 2 “rests”

Merkins – partner 1 – 10 Merkins, partner 2 – “rest” in elbox plank position – swap and repeat until 100 reps complete

LBCs – partner 1 – 20 LBCs, partner 2 – “rest” in laying 10inch leg raise – swap and repeat until 200 reps complete

Squats – Partner 1 – 30 Squats, partner 2 – “rest” in Al Gore – swap and repeat until 300 reps complete

The mumblechatter subsided rather quickly here- like I said, lazy bunch out this morning.  The one comment I did hear had something to do with “I wish we were running”

 

House #2

Ask and you shall receive – Indian Run around WEP loop (x3)

First Loop – last runner drops off and does 5 Merkins then sprints to front of line

Second Loop – last runner drops off and does 5 Squats then sprints to front of line

Third Loop – last runner drops off and does 3 Burpees and then sprints to front of line

 

House #3

Bear Crawl from North Side of field to the Playground (about 2 street blocks)

Jack Webb style progression – 1 Pullup – 4 Monkey Humpers, 2 pullups – 8 MHs, 3 – 12, 4 – 16, 5 -20

 

Running low on time so we moseyed back towards CoT with time for one last stop

House #4

Hill sprint up Massey St

 

Gathered back at CoT right at 0600

 

Appreciate the chance to lead the group, Thanks Kermit

 

 

 

 

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