Tag: Fusion

Big 5-0

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Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.

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Macarena Merkinfest

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WARMUP:

Warmup skills were a little rusty, but we managed:
SSH x15
Imperial Walker x10
Windmill… in a tornado x10
Hillbilly walkers x10
Broken Seal Jacks x15

THE THANG:

Mosey to back parking lot. All of us big-backs got excited for a pizza box. Some were hoping it was scratch and sniff. Dora instead with partner run:

150 goblet squats
100 LBCs
100 pesa rusa swings (brought out some Spanglish for cinco de mayo!)
100 flutters
100 pesa rusa dead lifts

Rinse and repeat waiting for the six

Mosey for a cinco surprise:

Macarena merkinfest … think Thunderstruck, but with dreams of queso and salsa!

Incline plank with merkins … and the Macarena

Regular plank with merkins … and more Macarena

Mosey to the COT for Jack Webbs, audible to the grass for Jack Webbs

MARY: 5 minutes of Mary – Pax calls it

ANNOUNCEMENTS: See newsletter

COT: Great group of men celebrating each other and pushing me to be 1% better everyday. Thanks for the opportunity to lead.

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Ab destroyer

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WARMUP: SSH, low slow squats, MNC

THE THANG: Grab a rock, 5 man maker buy in
5 light poles, LBC’s, X & O’s, V Up’s, HTH, Big Boys round of 20, 15, 10 & 5

MARY: She was in the car with <@USBP08L1G>

ANNOUNCEMENTS: Prayer and a praise from everyone

COT: Flutters

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Recyling is good for the Pax

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WARMUP: boogie nights led a warmup while I grabbed some cardboard out of the truck
THE THANG: partner Dora (of course) with about a 400 meter run while your partner did varying counts of pull overs(100), dead lifts (150), bench press (200, curls (150) and swings(100).

Then we did 11’s with manmakers and Overhead press to finish it off
MARY: she wasn’t there
ANNOUNCEMENTS: cannoli run
COT: prayers for the families of one friend and one relative who are no longer with us.

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Get The Work Done – KB Style

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WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats.

THE THANG: Hoist your bell overhead and move to the far parking lot.
For this round, the exercises would be performed with the bell and the burpee is without the bell:
10 Man-Makers: 2 Burpees
20 Simbas: 4 Burpees
30 Kettle Bell Swings: 6 Burpees
40 Overhead Press (20ea side): 8 Burpees
50 Lunge Walk Paces (25ea side): 10 Burpees

Partner Rounds
Round 1
Grab a partner and choose the left or right side of the loop to launch from.
Partner 1: Farmers Carry both Kettle Bells around the big loop.
Partner 2: Flutter Kicks
Flapjack
Round 2
Partner 1: Farmers Carry again
Partner 2: Box Cutters
Flapjack

Next, line up on one side of the parking lot. Bear Crawl with your Bell 40 paces, 20 each arm.

Next, come back together in a group.
Hold your Bell overhead until 1 man lowers his Bell then all PAX perform 10 Merkins.
Repeat 3 more times for a total of 4 rounds.

Farmers Carry the bell back to COT.

MARY: Sprinkled throughout plus a little at the end.
ANNOUNCEMENTS: Newsletter details.
COT: You bet.

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Rinse and repeat

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WARMUP: Yep
THE THANG:
10 deadlift mosey to next station
10 deadlift, 10 row, mosey back to first station
10 deadlift mosey to next station
10 deadlift, 10 row mosey to next station
10 deadlift, 10 row, 10 cleans mosey back station
10 deadlift, 10 row and so on and so forth until we got to

10 deadlift, 10 row, 10 cleans, 10 press, 10 front squat, 10 back squat.

Oh yea if anyone dropped the bag everyone had to do three bag over burpees.
MARY: 3 bag over burpees
ANNOUNCEMENTS: some
COT: in thy circle we trust.

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WOW!!! 26 for the Ballroom.  25 BCers and 1 IR’d walker.

Workout – Blast from the Past.

 

As if last week’s focus on 70 TV themes wasn’t enough, YHC went in for a return to the early exercon with BLIMPS.

The workout –

Brief warm up of 20 SSH, 10 Windmills and a run around the school to the far side and the “wall.”   At said wall, the PAX executed a round of wall sits whilst the PAX from each end executed two burpess and we worked our way inward.  Followed by BTW.

Afterwards we ran to the field with one lap around the track and divided into four teams at the goal line.  For the remainder of our time here we did four rounds, maybe five, of BLIMPS.  Every 10 yards the pax moved themselves by running, bear crawling, broad jumping and duck walking after the BLIMP was finished the pax ran to the opposite end zone.  What are BLIMPS?

  • Burpees 5
  • Lunges 20
  • Imperial Walkers 15
  • Merkins 20
  • Plankjack 25
  • Squats 30

What was the moleskin?  There wasn’t one . . . YHC was so taken by the 26 pax at at AO he couldn’t think.  However, if there is one it should be this – men, savor every moment with you children if you have them.  Do not complain.  It is amazing and the time is so short when they are little that you cannot comprehend it until they are older.  SAVOR IT!!

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Making it Count at the Colosseum

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I forgot how dark this AO is to start so was surprised when I felt like I didn’t recognize any of the pax that came to work this morning.  We had 9 in all, including Ryan the FNG (EH goes to Bubble Boy).  Gave the standard disclaimer and reminded him not to worry, that the hardest part about today was done before this workout started.  He made it here.

We moseyed around the big loop at the school, made our way to the parking lot out back and did an ultra fast warm-up:

  • 20 seal jacks
  • 10 wind mills
  • 20 mountain climbers
  • 11 merkins / 10 diamonds / 9 merkins / 8 diamonds….down to 1 merkin (66 in total)

From there we headed over to the corner of the first playground, underneath the light pole.  Informed the pax I’d give them an exercise and rep count, we’d do that at the starting line, and then run to each light post and do the same thing for 10 light posts, then run all the way back to the starting line.  I seem to forget every time that the distance of 10 light posts is pretty dam far.

First leg – 5 burpees per light pole (50 in total)
Second leg – 10 big boys per light pole (100 in total)
Third leg (the worst) – 15 jump squats per light pole (150 in total)

2.6 miles later we were running out of time so we did the final leg with merkins x10 per light pole.  We did 8 light poles to get us to 80 reps in total, then hustled back to COT.

Ryan the FNG got the hook-up based on a lack of creativity this morning – “REAPER”.

Prayers were said for marriages, kids, travel safety and those dealing w/ sickness.  Thanks for the letting me come and take the lead Jekyll.  Had a great time sweating it out this morning in what felt like 90 degrees at 5am.  See y’all in the gloom.

Cha Ching

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