Tag: Grinder

Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Club 813

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An awesome group of 30+ men came out to “Club 813”…celebrating the birthdays of Harry Carry, Fogerty, and Grassy Knoll!
HarryCarry started with a short mosey run.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (15x I/C)
Moroccan Nightclubs (12x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 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, repeat
Bear crawl…stop and do mountain climbers, repeat
Lunge walk…stop and do squats, repeat
Crab walk…stop and do pickle pointers (no repeat)

Hand off to Grassy Knoll:
Motivators from ten.
Jack Webb routine: One big boy sit up and four American Hammers, went to 11 bigboys to hit Grassy’s 44 years of age.

Hand off to Fogerty:
Elevens routine: 10 merkins at top of the hill, one bomb jack at the bottom, and proceed from there.

Run back to COT
Announcements
Prayers/Praises
Lastly, Badlands was inducted into Club 813.

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Millenial

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WARMUP:
20 x SSH
20 x Windmill
20 x Moroccan night clubs
20 x Peter Parker’s
20 x Imperial Walkers

Mosey: shuffle left / right, karaoke left/ right, toy soldiers, nur

THE THANG:
Millenial
– PAX does 100 each exercise
– Runs a 100 M lap together
– 10 cycles total. (100 exercise + 100 m lap = 200 x 10 cycles = 2000)
– 1st person to 100, cycle ends, and we run together. Everything is complete as 1 unit.
– Faster runners plank for the 6.
– Last cycle is 100 burpees on Q.  Q can be rotating or by One Q

1) SSH
2) Lunges
3) Merkins
4) LBCs
5) Mtn Climbers
6) Flutters
7) Calf Raises
8) Dying cockroach (abs)
9) Squats
10) Burpees

How it actually ran: YHC thought 100m was too short so it ended up being a quarter mile loop. By #6 I had to shorten it back down to 100m. We ran out of time for all Burpees – it was 10 OYO at the end.

@Band Camp was the exercise and lap leader (King)
@Paddle was right behind him on the laps
@Grinder dominated the leg workouts
@Tesh destroyed the abs and merkins. Shirt remained on.
@Yardsale and @Cubbie followed in suit.

At the end, I discussed how large obstacles may seem at first. If you can tackle them as a team, you start to see progress.

Think about this in life. Find other men to do daily battle with. Learn, grow, hold each other accountable. Link up them in a Shieldlock group. Watch your King, Queen accelerate.

ANNOUNCEMENTS: Prayers for kids and teachers – back to school
COT: Cubbie closed out in prayer.

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Roller Coaster

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WARMUP:
SSH, Cherry Picker, IW
THE THANG:
The Roller Coaster: modified suicide: baseline and 5 stations up the hill. Each station has a number of increase repetitions: 10 / 20 / 30 / 40 / 50 which PAX need to accomplish. At the same time there is a 5 min timer running. When timer hits, PAX stop where they are and have a “break” of 1 min where they need to complete at least 10x Burpees. After the 1 min break has elapsed, PAX continue with the suicides. After reaching the last cone (50x reps), PAX start over with a new exercise. There were 4 exercises in total: 1. Low Squats 2. MC (count 1:1) 3. Plank Jacks 4. LBC.
After Roller Coaster was done, mosey over to playground for a Jack Webb: start with 1x Merkin & 4x overhead claps all the way up to 10x Merkin and 40x OH claps. Mosey to COT
MARY:
there was enough time for a 5 min mary at the end with focus on core.
ANNOUNCEMENTS:
CHANGE is coming to The Fort…look out for and participate in the upcoming poll here on slack this weekend!
COT:
COT was held and properly closed.

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All kinds of Grinding

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WARMUP:
– mix of SSH, Cherry pickers, Windmills, etc.
THE THANG:
– mosey around WEP, stop at each bench and do a set of 3 exercises: 5x Burpee + 10x BigBoy + 20x MonkeyHumpers. At the end do some Mary until 6 is in.
– mosey to playground, Jack Webb: 1x Merkin + 4x Overhead Clap…all the way to 10/40
– mosey to Pikes parking lot: split PAX in 2 teams. 1 PAX is doing big tire flip to the other team while all remaining PAX do an exercise chosen by the traveler. Repeat until all PAX flipped the tire.
MARY:
– mosey to COT, bring the music and do some pole grinding: Sally with squats, Big Balls with Big Boys and Thunderstruck with Burpees. Runners joined for the last part, mostly topless and sweaty, after they witnessed the Big Balls exercise.
ANNOUNCEMENTS:
– read your newsletter
COT:
– We all learned that grinding has multiple meanings.

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Respect Bday Q

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YHC was honored to Q minnow pond on my actual 50th (RESPECT) birthday. since the theme is 50, the route was a loop with 5 pain stations with 3 exercises of 10reps (to equal 50 reps per exercise and lap). Goal was 5 laps for the gazelles.

The stations were at Main/Tom Hall, Tom Hall/Withers, Withers/Confederate, Withers/Watson, and Railroad/Main.

Unfortunately I scheduled skin cancer surgery 2 days prior without thinking about the implications. Doctor requested I not exercise for 2 weeks but I couldn’t resist. Reason why I mention this is as a Public Service Announcement: use sun screen all year long and always reapply daily to avoid skin cancer.

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1-Year Anniversary Pain Special

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WARMUP: SSH, Windmills, Morrocon NC, Merkin, Hillbilly Walkers, Overhead Claps, Calf Raises, and Cherry Pickers
THE THANG:
Pull ups and Stations= Round 1: Group 1 @ Pull Up Bar & Group 2 doing Burpees for 2 minutes; Round 2: Group 1 @ Pull Up Bar & Group 2 doing Squats for 1 minute; Round 3: Group 1 @ Pull Up Bar & Group 2 doing Seal Jacks for 1 minute
Tennis Courts Area= (12) Count/ Exercise for 3 Rounds and Run after each Round: Box Jumps, Derkins, I-Merkins, Dips, Shoulder Taps
Light Pole Transportation= Bear Crawl, Lunges, and Run Back to COT
Briefly talked about Q3.8 Candor
MARY: American Hammers
ANNOUNCEMENTS: Beth Shelter and Blood Drive
COT: Patience

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Bear Sightings At The Fort

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WARMUP: Started off with a loop around WEP stopping at every other swing set for Moraccan Night Clubs, Mountain Climbers, 5 Burpees OYO, Cherry Pickers, and 5 more burpees OYO
THE THANG: Ran pax over to the playground area where I had some American Flags set up in different yardages. This exercise is called Charles Bronson. Start off doing an exercise at first set of flags, then sprint for about 200 feet to next flag where you then bear crawl 100 feet to the final flag. Then mosey back to first set of flags. Here’s exercises.
1.) 50 SSH
2.) 50 Hand Release Merkins
3.) 50 LBC’
4.) 50 CDD
5.) Sumo Squat
Pax made it through this with too much ease should have made higher reps next time

Round 2
Stairway To Heaven
Start at bottom of parking lot and work your way up the grass hill stopping at every light pole. There where 6 total light poles. Do first exercise then run back to start and proceed to second light pole. You had to stop at every light pole to proceed to next one. Exercise where:
1.) Heel Touches x20
2.) Burpees x 5
3.) Wide Arm Merkins x 15
4.) Feet Close Together Squats x15
5.) Overhead Claps x 20
6.) Hello Dolly x 20
Finished with some Global Warming which sucked. Which is everyone is in circle Pax stay in Al Gore while in rotating fashion each pax does 20 Monkey Humpers.
MARY: Finished up with 10 minutes of stretching.
ANNOUNCEMENTS:
COT:

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