Tag: Gekko

Sweet home AL

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WARMUP: pledge
THE THANG: Alabama route 2mi. BASS exercises Bombjacks, American hammers, Squats, SSHs. 10 ea. 2 stops. 2 laps or 2nd lap circle up main and back to COT x2 for 3mi total.
MARY: PAX choice
ANNOUNCEMENTS: trash pickup this Sat. Shooting in Nov.
COT: praises prayers.

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“….how many reps did you say???”

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WARMUP: Mosey, Windmill, Plank, Merkins, Tricep stretches
THE THANG:

8 Pain Stations w parking lot lap in between.

Station #1 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 2 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

Station #3 – Chest
15 single arm chest press
20 close grip Push-up on KB
15  chest press

Station #4 – Triceps (the crowd favorite)
15 skull 💀 crushers
15 tricep kickback
15 over head tricep extension

Station #5 – Legs
15 Goblet squat
15 dead lift
15 calf raise

Station #6 – Core
15 KB Swings
30 single count plank pull through
20 double count flutter press

Station #7 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 8 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

MARY:  Ab – 25 LBC, 20 flutter w KB hold
ANNOUNCEMENTS: sign up for BBQ 🍗 ahead of time, 10 year celebration at the Print Shop had over 120 show WOW!
COT: Thanks for opportunity to lead today!

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10 Year Convergence

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Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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It hurt me more that it hurt you

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The intention was a traditional bootcamp and not a minnie pond-esque run and gun (yes, that’s a shot)

Dynamic warm-up
butt kickers, high knees, toy soldiers, overhead claps walking, shuffle L and R, karaoke L and R, lunge walk, bear crawl

Circle up (various counts between 11 and 18)
low slow squat, shoulder tap, imperial walker, LBC, hillbilly walker, plank-elbow-plank-elbow (yes long sleeves are recommended, its getting chilly in the morning anyway), SSHop, dying cockroach, bobby hurley with a pause by al gore, merkins (instead of mahktar n’diayes, note long sleeves)

1st ramp up, with run in between
5 burpees
5 burpees, 10 big boys
5 burpees, 10 big boys, 15 merkins
5 burpees, 10 big boys, 15 merkins, 20 squat jumps
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters, 30 SSHops

to the grass (elbows)
10 mahktar n’diayes
10 kneetar n’diayes

2nd ramp up with shorter wog in between
5 flying squirrel
5 flying squirrel, 10 HR merkins
5 flying squirrel, 10 HR merkins, 15 gas pumpers
5 flying squirrel, 10 HR merkins, 15 gas pumpers, 20 LSSquats

back to the grass
JACK WEBB (yes, a traditional Jack Webb, a complete Jack Webb)

Get off my lawn!

COT

Looks like we made it,

Barry Manilow

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Uphill NURing and lots of webs

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We had 11 Bootcampers and 2 runners, quick disclaimer before getting into the warm up.

Mosey to fire station
20 SSH IC
10 Windmills IC
15 LSS IC
15 MNC IC

Mosey to pull-up bars and plank. Waterfall of 5 pull-ups, and then back down the waterfall.

Mosey to bottom of Tara Tea and partner up.
DORA
NUR uphill and run back while partner completes
50 – merkins
100- overhead claps
150 – LBCs
200 – flutters

Back to the baseball field for some core, legs and upper body webs:

CORE
Captain Thor, 1 big boy sit-up – 4 American hammers, run 10 yards; 2 BBSU – 8 AH, run 10 yards; 3 BBSU – 12 AH, run 10 yards… repeat until completion of 10 BBSU – 40 AH
Total: 55 BBSU and 220 AH

Take a lap around the field.

LEGS
1 squat – 4 calf raises, run 20 yards; 2 squats – 8 calf raises, run 20 yards; 3 squats – 12 calf raises, run 20 yards… repeat until completion of 10 squats – 40 calf raises.
Total: 55 squats – 220 calf raises

Take a lap around the field.

UPPER BODY
Lots of mumble chatter while explaining this one, no running in between series this time
1 merkin – 4 shoulder taps; 2 merkins – 8 shoulder taps; 3 merkins – 12 ST; took a brake after 5-20, then another brake after 7-28 and YHC had already lost count and whining came into the game so as a crowd pleaser we repeated 7-28… finished up with 10 merkins – 40 shoulder taps.
Total: 62 merkins – 248 shoulder taps

We had a couple of minutes to go back to COT with smoked shoulders and Badlands thought it was a good idea to keep doing merkins, add 10 IC to the count. 9 for YHC, apparently my watch was out of whack and alerted me it was 0730.

Great work by everyone.

Announcements:
9/11 WOD at NaFo on 9/5 starting at 0600, bring sandbags and rucks.

10 year anniversary festivities start officially on Wednesday with someone named Zima at the PAINtheon games.

Final countdown happening on 9/10

Prayers and praises were lifted.

Tinsel and Kermit out…

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S.H.O.W.E.R. C.U.R.T.A.I.N.

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WARMUP: 2 line running, high knees, butt kickers, side straddles, that kind of thing, . . .
THE THANG:
S
Sleep Walkers 123 – Squat, windmill, reverse lunges, 1,2,3, then 2,4,6, . . . keep going . . . !

H
Hurricane Hoedown – Flutters 7 X 4 exercises X 6X

O
One-legged Burpee -13 on leg of choice

W
Wave of Merkins – We got to 5 around the circle

E
El Capitan – deep walking lunge going up a small hill. The lunge has the back leg straight out behind you, your front leg at 90 degrees or less – both hands go fully on the ground in merkin position on the inside of your front leg. Return to a standing position and repeat the lunge until you reach the top of the hill.

R
Rampage – 13 finger tip dips, bear crawl down the hill, 13 sumo squats, crawl bear back up the hill, 13 regular dips, bear crawl down the hill, 13 sumo squats, crab walk back up the hill

C
Catch Me If You Can – Two partners. Partner 1 performs 10 Diamond Merkins and then sprints to catch the Partner 2, who has been running sprinting to the goal post and running back to start

U
Up downs
A mix between chopping your feet or high knees. On my signal chest hits the dirt and bounce back up and we resumed chopping or high knees.

R
Red Bull Smurf Jack
Exceptionally high-tempo cadence at 3 times the speed of a normal cadence. Did in cadence, no less than 20. 20 is challenging, 30 will take your breath away, and 40 would be a very high level of achievement.

T
Triple Check
Teams of three. First man in a peoples chair, second man in front of him in plank, third man sprints 100 yards and back, rinse and repeat times three.

A
Alarm Clock
Lie on ground- back of head and heels touching ground. Get up (as quickly as possible). Hop up. Rinse, repeat. Did 15.

I
Inch-Worm N’Diayes
Proceed with a standard inch-worm but when you get completely stretch out in plank, perform a Makhtar N’Diayes before completing the remainder of the inch-worm. Did 8.

N
Nolan Ryan
Start in a side plank position with your ungrounded arm extended. Complete a punching motion as if someone, namely Robin Ventura, were under your other arm. Did 6.

MARY: n/a
ANNOUNCEMENTS: Read your newsletter. Labor Day 2 hour morning event at 6 am. Be there is you dare!
COT: Prayers for the injured, PAX to be leaders
MESSAGE: Focus on kindness by way of your nonverbals and your verbal talk. Especially between 3-8 pm each day when you are tired!

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Running … into trees

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It was hot and humid, first day all year as such.
We ran.
Some ran 3.4 miles.
At least one ran 5.5 miles.
At least one ran into a tree (it’s not a laughing matter)
At least one hung out by the bank and smoked Marlboro Reds (rumor has it)

Get off my lawn!

Looks like we made it,

Barry Manilow

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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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What’s the count?

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Big crowd at Clydesdales this morning. The planned route was followed by some and others took their own path. Twister has a new pair of shoes. Apparently, they were out of all the men’s colors.

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