Tag: Grinder

Running with Burpees…Do you have a problem with that Mr Lawrence?

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WARMUP: Mosey to Patricia Ln.
THE THANG: Alternate between 2 pain stations…one at circle at the end of Patricia Ln and the second at the farthest parking lot in front of GHMS. The pain stations are exactly 1/2 mi apart. At Patricia Ln the PAX completed a round of 10 burpees and 25 flutter kicks. At GHMS, 10 merkins and 25 sumo squats. Rinse and repeat. PAX logged between 3.5 – 4.5 mi.

ANNOUNCEMENTS: Christmas party and convergence. Read your newsletter.

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T-H-I-N-K

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WARMUP: SSHs, Imperial Walkers, Windmills, MNCs, Plank Stretches
THE THANG: 1st Half, simple routine, run around the park, stop at each swinging bench, three exercises (10 merkins, 10 squats, 10 LBCs). two laps were completed by all in attendance.
Hand-0ff to Straight-up
Quick lesson of speaking to others..THINK before you speak
T – Is it True?
H- Is it Helpful?
I – Is it Inspiring?
N- Is it Necessary?
K-Is it Kind?
Typical Straight-Up workout..it was full of bear crawls and abs exercises that were very difficult to do. We covered most of the park, running up and down the parking lot hill, dips at the bottom and top, a visit to the play ground for pull-ups and lunges. Finally, a set of complex American Hammers and LBC swirls.
ANNOUNCEMENTS: X-Mas Convergence 12/24
COT: Prayers for Vuvu’s Mother

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Repeat PerFortmas

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DISCLAIMER – this is a repeat performance of what I Q’d up earlier this week at The Ranch, but we were not able to complete it all then. We did today.

WARMUP: Quick run/jog around the parking lot, around the amphitheater, then onto the amphitheater stage. Circle up and 10-25 reps of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clumbs
* Strawberry pickers
* Hillybilly walkers
* Overhead claps
Mosey back to the parking lot near COT to start the main event…..

THE THANG:
4 corner fun
Cones were set up around the parking lot and the amphitheater. Do the exercise, then the movement to the next cone.
Area was approx 60yds long x 30yds wide.
1. Burpees, then Lt Dan to next cone (~60yds)
2. Box cutter, then crab walk to next (~30yds)
3. Merkins, then Lt Dan (~60yds)
4. Mountain climbers, 2 ct, then crab walk (~30yds)
Repeat until time out
Reps of each exercise were descending with each round: 25, 20, 15, 10, 5 (75 total reps of each exercise)
Everyone got through all 5 rounds of the loop until we ran out of time (75reps of each exercise). GREAT JOB FELLAS!!!
Quick jaunt back to COT which wasn’t very far.
MARY: None. Out of time.
ANNOUNCEMENTS:
* READ THE NEWSLETTER. Alot going on. Get involved.
COT:
* Went to each PAX for a prayer and a praise.
* Lifting up prayers that were said and unsaid.

We worked every major muscle group – legs/glutes, abs, arms, chest, shoulders, back. Gonna feel this one tomorrow!

Thank you for the opportunity to lead.
– NASA

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Wet roller coaster

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WARMUP:
– quick mosey, SSH, WM, IW
THE THANG:
– “The Roller Coaster”: modified suicides: increasing reps at each cone: 10x / 20x / 30x / 40x / 50x. Run in-between the cones. After completing ladder, repeat with other exercise. List of exercises: squats, plank jack, MC, LBC. After each 5 min there was a 1 min “recovery” where PAX are required to do at least 10 burpees. Had some more running with some SSH and hand-release merkins mixed in there.
MARY:
– some more SSH, hand-release merkins and burpees at the end together with the “swingers”
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Baxter Loops

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WARMUP: Ran to Baxter Mushroom pool parking lot
THE THANG: Run laps around the circle road. At each stop sign do the following.
15 Merkins (5 Diamond, 5 Regular & 5 wide arm)
15 Squats
15 LBC

Return back to COT
MARY: A few were back early for 3 mins of Mary
ANNOUNCEMENTS:
COT: Prayers lifted for healing, surgery, lost loved ones.

Thanks Badlands for the opportunity to Q and lead the pax.

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Merkin 200 at the Yard

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Short mosey to start
Warm-up: SSH (I/C 20x), Windmills (I/C 8x), Imperial Walker (I/C 15x), Moroccan N/C (I/C 15x), Mountain climbers (I/C 15x)
Six count burpees (5x)
Short mosey run
Routine #1: Prison Yard Merkins: at a half basketball court do 10 merkins at one corner, bearcrawl to next corner and do nine merkins, keep going around until finish with one merkin (from 10, the total merkins here is 55).
Short mosey run
At the benches:
Step ups (10 each leg, OYO)
Derkins (15, single count)
Butt Touch Squats (15x)
Incline merkins (15, single count)
Calf raises (I/C 20x)
Dips (I/C 15x)

Short mosey run to fire access road
We ran a short bit and then stopped and did a push up exercise, rinse/repeat.  Some ten counts in between.  The push ups were:
HAND RELEASE (15 single count)
WIDE ARM (15)
DIAMOND (15)
CURB RIGHT (10)
CURB LEFT (10)

Short mosey again, stopped and did:
Toy soldiers, stopped and did monkey humpers
Lunge walk, stopped and did bobby hurleys

Short mosey run
Another push-up exercise bit:
HAND RELEASE (10 single count)
WIDE ARM (10)
DIAMOND (10)
REGULAR (10)

Short mosey to last push-up-related bit:
Six count burpees (5x)

Mary: Freddies, LBC
Fini, COT
Thanks to all for joining me on the day I hit 200 F3 posts in 2022.

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300 – The Spartan WOD

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WARMUP:
– SSH, WM, IW
THE THANG:
– 10x burpee + 20x MC (1:1) + short run
– 10x burpee + 20x Big Boys + short run
– 10x burpee + 20x Peter P. (1:1) + short run
– 10x burpee + 20x A. Hammer (1:1) + short run
– 10x burpee + 20x dips + short run
–> long run and rinse and repeat
MARY:
– sandbag carry with some man-makers and squats
ANNOUNCEMENTS:
– read your newsletter
COT:
– was done throughout the workout with great mumblechatter

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Forget the Spartans!

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WARMUP: If you consider an almost 1 mi run with toy soldiers, karaoke, NUR and 60 merkins a warmup, then yes
THE THANG: broke up into three groups of three for 4 rounds of pain stations…

First round:
Group 1- 20 pullups
Group 2 – run around small parking lot
Group 3 – 30 burpees

2nd Round
Group 1 – 15 pullups
Group 2 – run
Group 3 – 50 merkins

3rd Rd.
1 – 5 pull ups, 10 squats, 15 calf raises
2- run
3 – 50 flutters

Rd 4
1 – 50 squats
2- run
3- 25 Mike Tysons

Run back towards COT, got in some wall sits with 5 merkins each
MARY: More merkins and some supermans
ANNOUNCEMENTS: tons of stuff going on
COT: prayers and praises!

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STL Teams

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Chilly morning so mosey over to medical offices behind bank at top of Dave Gibson to warm-up. Break out into teams of 4 or 5.
Laps are up Dave Gibson, down 160 to Arby’s, right into Earthfare lot, right on road that returns to start.
Hills are down Dave Gibson up to GHES and then back to start.
As a team complete the following as efficiently as possible:
6 Laps, 6 Hills, 50 Burpees, 100 HR Merkins, 150 Bomb-Jacks, 200 Mtn Climbers.
Every PAX had to run one loop and one hill. From there it was up to the team to figure out how to divide and conquer.
The goal was to get through this the first time and then challenge the teams to figure out how to improve their plan in order to reduce their overall time. Probably due to poor communication on YHC part, we ran short on time to complete the second round. Teams completed as much as time allowed on second round and then returned to COT. This was Wipeout’s second work-out so we went over the 5 core principals and then a quick summary of the 3Fs.

Lots of 2nd F events in the newsletter. Get out and participate!
Thanks Badlands for the Q opportunity!

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