Friday Push

WARMUP: Into and Disclaimer. Started mosey to the back lot and it was ripe this morning! Did a warm up at the back of the parking lot near the apartments.
MNC, Hillbilly Walkers, Produce pickers, Windmills, Plank, down and up dog.
THE THANG: Mosey to the hill to begin Tge Pendulum Work. Run up to the neighborhood and do 1 rep Wide Arm Merkin. Then back down the hil and up to tge Fire Station for 1 rep Plank Jack. Back down the hill and repeat to complete 7 rounds. End back down by the foundation for 7 Burpees OYO.
Mosey yo the apartments to the middle for 15 Monkey Humpers and continued up to the round about. Bear Crawl the curb stopping in middle for 5 Diamond merkins then finish the crawl. More of a side to side hand shuffle.
Finally, Mosey back to COT for some Ab work.
MARY:
ANNOUNCEMENTS: Jagger and Rooster coming up. Bethel Shelter and blood drive.
COT: Prayers for a neighbors son and praise for a family helping out. Praise and pray for travel mercies for BW and prayers for Grassy’s M.

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Moderately Rucking

Messaged Divac Monday to let him know the black diamond workout was gonna have to wait until my hips and legs would allow me to bend over again…. apparently I forgot I wasn’t in high school anymore and tried to lay down some fast times at Dam2Dam over the weekend. Paying for it this week.

WARMUP: rucks off – SSH, IW, broga things, MtnClimbers

THE THANG:
rucks on and walk circle, ending up at the tiered walkways next to baseball field.

At end of each tier, perform groups of exercises IC.

merkins/squats, thrusters, curls, sumo high pulls, OH press, bent over rows

Return back to circle and continue doing laps, stopping for OYO exercises at various points along circle with stretches of using ruck to do rifle carries.

total of just over 2.5 miles with lots of great mumblechatter along the way.

COT: announcements/prayers/praises

Thanks for the nod Divac – black diamond next time

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Wheel of Gloom!!!

It was a little rainy but a lot windy for the Stockade debut of the Wheel of Gloom.

For those unfamiliar the wheel of gloom is each Pax taking turns spinning the Wheel. Each spot on the wheel denotes a workout with reps. Each rep is one point for the spinner… but all Pax do the exercises.

Exercises included burpees, Merkins, jump squats, LBCs, Freddy Mercury’s, Big Boys, among others.

The lighting round was a wheel of fortune type routine with correct letters earning points and wrong guesses resulting in LBCS.

Masterpiece solved the puzzle and racked up some big points.

Final round was a 1:00 minute Diamond Merkin Off between Masterpiece and Grassy Knoll.

Grassy won the final round and was given the chance to take a 4-pack of delicious White Claw OR choose what was in the box. Thankfully he chose the box and got a nice variety pack courtesy of Slapshots beer fridge. Masterpiece ended up with the Whiteclaw.

The point today was a decent workout with great fellowship. Thankful for those who showed. It was a fun time!

Until next time!

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VDay ladder of death

WARMUP: some exercises in Cadence. Wall sit with bearcrawl to the end of the line, first round things while bearcrawl things we were thankful for. Next round, things we need to improve upon.
THE THANG: parking spaces numbered 100-5 by 10s. Complete 100 run to the end, run back to 90, do exercise, run to end and back to 80, continued all the way to 5 burpees and then started back at 100 with 10 less.
MARY: no time
ANNOUNCEMENTS: d2d, Jaegar
COT: hug your loved ones

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Lucky stars

WARMUP:

Windmills
Potato pickers
Hillbilly walkers
Imperial walkers
Plank
Honey mooners
Downward dog
Merkins
Parker peters
Shoulder taps
30 ssh

THE THANG:

Star routine with cones at 5 points and inbetween we rolled dice to see what exercise we had to do- it was mostly ssh x30, but a couple merkins, burpees and squats mixed in: 3 rounds, blue cones, green cones then both!

Blue cone round

25 plank jacks
20 merkins
20 Star sits
25 LBS
15 monkey humpers

Green cone round

5 burpees
5 jump squats
5 jumping lunges
5 bomb jacks
5 polo ohnos

MARY: none
ANNOUNCEMENTS: Rooster, Jaegar
COT:

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Varsity Shovel Flag handoff

YHC Gave the Disclaimer then got going with the warm up.
A little broga – sun salutations (basically bending at your waist and breathing), then some up/down dog, and some hip stretches.

Then did a short jog around part of the parking lot with high knees, butt kickers and shuffles.
Moseyed over to the football field and lined up on the goal line.  Did windmills IC and SSH.

Next we were onto the real work.  It was some speed work that involved :
Jog to 40 yard line , sprint 10, 40/10, in end zone do 25 merkins
Jog 30, sprint 20, 30/20; 25 merkins
Jog 20, sprint 30, 20/30; 25 squats
Jog 10, sprint 40, 10/40; 25 squats
Finished with a nur to the 50, 10 merkins and a sprint back to the goal line.  From there I handed it over to the new Site Q, Headspin…

The THANG, part 2:
Mosey to the ROTC building and grab a cinder block
Exercise In cadence –  Cindy OYO 10 counts
1. Burpees (OYO)
2. Cindy – Overhead Squats
3. Diamond Merkins
4. Cindy – CurltoCleantoPress
Run around the bus loop
1. LBC
2. Cindy – Goblet Squats
3. Mike Tyson Merkins
4. Cindy – Swings w/ Cindy
Run down the hill and back
1. Derkins ( feet on the curb )
2. Cindy – Man Makers
3. Peter Parkers ( count 1 leg only )
4. Cindy – Thrusters
Run to the street and back
Put blocks back and headed to COT

MARY:
– J-los

Announcement…New Site Q!  Headspin!!!, Yeager CSAUP, read newsletter

Prayers/praises: heath of Pax/Sawdust’s elbow, Grassy’s M, others I’m forgetting

YHC Started this journey as a site Q on September 30, 2020 at RPG.  Took over at Varsity October 22, 2021.  It has been an honor and a blessing to carry the shovel flag at both sites and I’m privileged to find a new site Q for Varsity.  
I think the lineage for the site started with Skate, then Kielbasa, Harry Carry (I’ve been told) made it great again and Splinter was who handed it to me.  
I’m looking forward to whatever Headspin wants to do at the site in the future!

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A gear WO broke out @ The Stockade

WARMUP: Arrived early and set-up the Harris Teeter parking lot as a battleground to deliver pain. Gave the disclaimer and we moseyed from COT to the battleground where I had 5 stations set-up. We moseyed to 4of the stations and completed SSH/IC/x20 and then made sure the PAX understood each exercise to be performed at that station. Last mosey was to the 5th station, where exercises were explained, enough talk, time to get to work!
THE THANG: Broke the PAX into 4 groups. Groups were dispersed to each of the 4 perimeter stations. At each of the 4 perimeter stations there were 4 exercises. Each PAX had to complete the reps for all 4 exercises before their group could mosey to the 5th station located somewhat in the middle of the 4 perimeter stations. The 5th station was a list of ab exercises. Here’s the flow: Group 1 performs the workout at Station #1, once completed the group goes to the middle Ab Station and completes the reps for the 1st exercise listed. Once the group finishes the ab exercise they travel to Station #2. Once the exercises are completed by all PAX at Station #2 the group travels back to the middle Ab Station and completes the reps for the 2nd exercise listed. So forth and so on, you get the idea.
All perimeter stations were set-up utilizing the grocery cart storage areas in the parking lot.

Station #1
10 – Pullups ( use grocery cart storage equipment, there is a place to modify to inverted rows as well )
20 – Overhead Presses w/ Cindy
20 – KB swings with 45lb. KB
30 – Unilateral Waves w/ Heavy Rope ( just count how many times you throw an arm up for reps )

Station #2
10 – Chin-ups
20 – 10ea arm – bent over rows with 45lb DB
20 – Lat Pulls w/Cindy
20 – Curls w/ Cindy

Station #3
10 – Switch Grip Pull-ups
10 – Overhead Sandbag Toss w/ 45lb sandbag
20 – CDDs with feet on the rail of the grocery cart storage equipment
20 – Tricep Extensions w/Cindy

Station #4
10 – Switch Grip Pull-ups
20 – Bent over rows w/Cindy
10 – Slam Ball throws w/ 30lb slam ball
10 – Man Makers w/Cindy

Station #5 ( Abs )
100 – LBCs
90 – Flutters ( single count )
80 – Freddy Mercury’s ( single count )
70 – American Hammers ( single count )
60 – Mountain Climbers ( single count )
50 – Reverse Crunches
40 – Big Boys
30 – Straight Lower Leg Lifts
20 – V-Sits
1 minute Plank
The group who tolerated my presence almost made 2 complete trips around the battleground, so it’s safe to say PAX completed 6-8 perimeter stations and made 5-7 trips to the Ab station. Great work fellas!!!

MARY: No time left for Mary
ANNOUNCEMENTS: D2DB10K, D2D, Rooster, upcoming CSAUPs, Bethel Men’s shelter
COT: Prayers were lifted up! God bless!

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Four Corners of Fun at Golden Corral

WARMUP: 4 Plank Jacks/Merkins/Shoulder Taps/Supermans. Repeat with 8 count. Repeat with 16 count. Repeat with 32 count.
THE THANG: Four corners with four exercises (20 count each) at each corner. After exercises completed at the corner, run one full lap + 1/4 to get to the next station. Exercises grouped as “Upper”, “Lower”, “Abs”, “All”. Once completed all corners we did the warmup all over again.
MARY: Nope
ANNOUNCEMENTS: Dam to Damn Bar
COT: Grassy’s son

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All of them

PAX we’re disclaimed and the five core principles were voiced.

WARMUP: Mosey to Grace Presby – Various exercises with burpees mixed in for fun.

THE THANG: Partner DORA behind Harris Teeter so PAX could experience the “Golden Corral fresh air” 100-200-300: Burpees, Squats & Flutter Kicks. Mosey off campus to office park and former Gold Hill Y property.

1-17-23 at each stop sign/corner – time for 3 rounds:
Stop 1 – 1 kraken burpee, 17 hand release merkins & 23 big boy sit ups

Stop 2 – 1 kraken burpee, 17 wide arm merkins, 23 sumo squats

Stop 3 – 1 kraken burpee, 17 diamond merkins, 23 flutter kicks

Mosey to gold hill Y driveway for 5 more burpees OYO then a jog to COT.

MARY: no time for it
ANNOUNCEMENTS: were announced
COT: YHTBT

Thanks to Slow Jams for the opportunity. It’s always an honor to lead.

Gratefully,
Cyclops 👁

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Long Drive

WARMUP: The warmup was a slow mousey around the parking area….we did Windmills, Hillbilly Walkers, Imperial Walkers and Morrocan Nighclubs.
THE THANG: We did 8 exercises 5 SQUATS,10 LUNGES,15 MERKIN W/PLANKJACKS,20 BIG BOYS, 25. SHOULDER TAPS, 30 AMERICAN HAMMERS, 35 MTN CLIMBERS AND 40 SSH
We did the first exercise the count was 5 then ran a lap around the parking lot, then repeat the exercise before and continue down the list in increments of 5 until you completed the list and rinse and repeat. Thank you to Slapshot for giving me the opportunity to lead and for giving great directions to the AO in the best hype video out there.
MARY: no Mary
ANNOUNCEMENTS: Dam to Dam Bar 10k
COT: We prayed for safe travels and family

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