Tag: Grinder

A German, Mormon, Cuban, & The Wizard of Oz

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WARMUP: Suggested stretching and warmup prior to start. No warmup, was feeling spicy.

THE THANG: The objective, soak up an hour with mileage and quality mumble-chatter.

– Run WEP track, 5 burpees at each swing set, plank at atrium.

– Run to parking lot wall in front of Pharmacy. Omaha, decided on a Webb that consisted of muscle ups, followed by alternating heels up to wall ledge, then a merkin. Went up to 5 and 20, plenty.

– Ran to Loom parking lot; 5/10/15 merkin,irkin,derkin followed by broad jumps, rinse and repeat.

– Ran to intersection of of academy and withers. 4 corners: up to Baptist church parking lot, forest st, up the hill, back to loom. 5/10/15 shoulder tap, squats, mtn climber w 3 burpees at intersection.

– Right on schedule, ran to WEP playground for 7s, pull-ups w/ jump squats. Pointed to stranger as our jump squat location, more or less at 4th tree, debate ensued and we were off. Couple rounds in, @darkhelmet and @toto shared words of affection.

With time surprisingly left, decided to go with a quarter pounder.

– 5 trees more or less 25 years apart. Suicides reps of 25/50/75/100. Thinking quickly called shoulder taps, mtn climbers, Freddie mercuries, and calf raises.

– back to COT for Mary

COT: Shared praise on patience, you’re either going in, in the middle, or coming out of something , trust in God during every season, it won’t last forever.

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Where’s Olaf?

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WARMUP: Loosen up the shoulders with Moroccan NC, and big arm circles , ham stretches
THE THANG: 20 ruck squats, 20 ruck burpees, 20 merkins with ruck, 20 ruck flutter presses , ruck shuffle stop sign to stop sign and back. 15 ruck squats, 15 ruck burpees, 15 merkins with ruck, 15 ruck flutter presses , ruck shuffle stop sign to stop sign and back. 10 ruck squats, 10 ruck burpees, 10 merkins with ruck, 10 ruck flutter presses , ruck shuffle stop sign to stop sign and back. Ruck cool down. 1.83 total ruck miles
MARY:
ANNOUNCEMENTS:
COT: Dark Helmet lead us out.

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Cardinal Tribute

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WARMUP:
During warmup I asked Pax to remain quite and think about Cardinals family. I also asked them to think about their legacy. How will they be remembered when they are no longer here?

SSH
Tempo Merkins
Flutter Kicks
Lil baby arm circles / reverse
Hallelujahs
Cherry Pickers
Samson hold

THE THANG:

5 each exercise and then run a lap. Repeat each set before moving to the next set

Burpees
Big Boys
Heels to Heaven

10 each – burpees
LBC
Mtn climbers

15 each – burpees
Squats
Freddy Mercuries

20 – burpees
Squats
LBC

Decided to forgo the second round of 20’s and moved to the wall for 4 rounds of 20 second wall sits and 5 burpees.

Total 100 burpees

MARY:
ANNOUNCEMENTS:
COT:

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Long Drive

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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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Abide in me, and I in you!

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WARMUP: Shared with the group some of my life experiences when trusting in something greater than myself vs. just trusting in myself. Show to know the details!
Mosey to the track
Completed 1 lap warm up with high knees, karaoke, & butt kickers.
Next phase of warm up routine had us standing on the goal line of the football field for sprints.
1st Sprint – 50 yard runway ( building up to top speed ) and then 50 yard sprint followed by 10 reps of each – merkins, big boys, squats
2nd Sprint – 25 yard runway and then 75 yard sprint followed by 10 reps of each – Shoulder Taps, V-Sits, Lunges
3rd Sprint – 20 yard runway and then 80 yard sprint followed by 10 reps of each – Alternating toe touches from plank position, Straight lower leg lifts, Jump Squats.
Group was adequately warmed.

THE THANG: As with the warm-up the theme was 100, as I need to be constantly reminded to completely trust ( 100% ).

1st Routine; 100 yard Bear Crawl with 100 merkins
Start on goal line of football field, bear crawl 25 yards and then perform 25 merkins, continue down the field until reaching the other goal line.

2nd Routine: 100 Burpee Mile
Complete 40 Burpees and then run a lap around the track
Complete 30 Burpees and then run a lap around the track
Complete 20 Burpees and then run a lap around the track
Complete 10 Burpees and then run a lap around the track

MARY: While others were finishing the main event routines, those that finished a little earlier did the following:
Choose 2 ab exercises that are easy to transition into
1st exercise conduct reps of 30
Go right into the 2nd exercise and keep going until time is called. Chose time interval of 90 seconds. Only had time to do 1 round – LBCs -> Flutters
Next rounds would have included Gas Pumpers -> Penguins and then Heels to Heaven -> Xs&Os

ANNOUNCEMENTS: Read your newsletter!!!
COT: Shared a few more tid bits of my story, prayers & praises!!!

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You ain’t in Kansas anymore…

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WARMUP:
– SSH and a few other things
THE THANG:
– Twister made us play with Cindy along the light poles plus some mosey
– Grinder called some suicides with SSH and Burpees completed with the Airborne Hip-exercise and some mosey.
MARY:
– plenty of mumble chatter
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Four Freedoms

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Stockade Four Freedoms January 6th 2023 (1941)

Started with a run behind Harris Teeter and up to Grace Presb Church.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (10x I/C)
Moroccan Nightclubs (10x I/C)
Low slow squats (10x I/C)
Big Arm Circles (6 forward, 6 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Short mosey run

Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys,
Lunge walk…stop and do squats,
Bear crawl…stop and do merkins,

Short mosey run back over to the shopping plaza.
Bench work: Incline Merkins, step ups, dips, squats, derkins, calf raises

Short run over to the wall nearby Dollar Tree:
Wall sits, BTW, and wall-tar-jai’s
Four Freedoms background/info delivered during wall sits. See summary at end of BB.

Short run to adjacent parking lot: found the cinder block and did:
Pass the ammunition: Pax do a curb plank, drag/pass the cinder block to the guy next to you, and so until the last guy then sends the block back to starting guy. Then all pax do curb merkins (3 I/C). repeat.

Run back to Grace church: Find the four cones in the parking lot.
Cone 1 “Freedom of Speech”: did 4 burpees,
run to Cone 2 “Freedom of Worship”: did 4 burpees,
run to Cone 3 “Freedom from Want”: did 4 burpees,
run to cone 4 “Freedom from Fear”: did 4 burpees.

Run back to shopping plaza.
Global running routine: Pax circle up, wrestling stance, side shuffle, stop and do: Smurf jacks, squats, monkey humpers.

Run to COT.
BURPEE-QUIZ time: Pax were asked, and correctly answered, what the Four Freedoms were, which President delivered the speech, and when was it delivered. Therefore, pax had to do only 8 burpees.
Mary: Freddies, flutters, box cutters.

Fini
COT

Four Freedoms:
Context/background: by December 1940, Nazi Germany had taken over most of Europe and Britain/London was getting pummeled with the nightly blitz bombings. Japan was also making conquests in China and Korea. The US was separated from all of this, and many folks thought the isolationist stance should continue (people were still remembering the pain of WW One).
But FDR (newly elected to his third term as President) knew the US was basically the only nation capable of saving the democracies of the world.
In his State of the Union address on January 6th 1941, FDR laid out why the US should get more involved…the four basic freedoms of democracy was under attack:
Freedom of Speech
Freedom to Worship God in the manner that a man wants to.
Freedom from Want…economic security
Freedom from Fear…aggression of one nation to another

Eighty-two years later, we have Ukraine being attacked and their basic Freedoms under attack. Prayers for ClickBait, MarkTwian, and their crews in the work they are doing over there in Ukraine.

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Rollercoaster and Shoulders

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WARMUP:
– SSH / WM / IW / mosey
THE THANG:
– Rollercoaster: 10/20/30/40/50 with 10x Burpees every 5 min
– squats / MC / Plank Jacks / LBC
MARY:
– shoulder workout: merkin+OH claps: 1:4 all the way to 10:40
– some core exercise at the end
ANNOUNCEMENTS:
– read your newsletter and sign up for D2Dbar
COT:
– was held

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Goodbye 2022

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WARMUP:
– SSH, WM, IW, some mosey
THE THANG:
– set of 2 exercises with 20/22 rep count and then run a lap, rinse and repeat 6 times with different exercises
– Jack Webb: 10/40 Merkin/OHC
MARY:
– round of mary right before COT
ANNOUNCEMENTS:
– 2 FNG’s for Dec. 31 is awesome!
– read your newsletter
COT:
– was held

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last JOC ruck 2022

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WARMUP:
– SSH, WM, IW
THE THANG:
– ruck, share sandbag, stop along the way to do various ruck exercises and rotate sandbag amongst PAX.
MARY:
– close 2022 with a total of 22 Man-Makers
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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