Tag: Grout

Grout’s Ladder

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WARMUP: Mosey to WEP Ampitheater. 20 SSH, 10 Hillbilly Walkers, 10 Windmills
THE THANG:
Board of Pain:
Round 1:
5 Burpees
10 Merkins
15 CDD’s
20
25 American Hammers
30 LBC’s
35 Monkey Humpers
40 Flutters
45 Mountain Climbers
50 Squats
Run to top of hill / stop sign
Round Two:
Rinse and Repeat but drop Squats.
5:55 run back to COT
MARY: None
ANNOUNCEMENTS:
COT:

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Snatch jokes for days

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Lots of jokes. small ball jokes. snatch jokes. runner jokes.

WARMUP: carry the bells to the top of the steep hill near entrance. SSH, Windmills, Produce Pickers all in cadence

THE THANG:
3 sets of a 9 round tabata (40 seconds on 20 seconds off) with an active recovery between each set

9 rounds:
Thrusters
Bent Over Rows
Swings
Halos
American Hammers
Chest Press
Snatch
OH Tricep extension
Goblet Squat

(third round I swapped a few exercises out so ended up with some deadlifts, curls, skull crushers, LBCs mixed in).

Active recovery included mosey up and down steep hill a couple times between sets 1 and 2, bear crawling down steep hill between sets 2 and 3, and an all you got sprint up the steep hill after set 3.

MARY: carry bells back to COT and in cadence flutter press, box cutters, more flutter press, and LBCs

ANNOUNCEMENTS: bourbon fundraiser tonight, Christmas party signups, Thanksgiving convergence, etc = read newsletter

COT: yup – No OYO – a lot of good dudes that can help each other through hard times here so be vulnerable with each other.

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Vests off

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WARMUP: yea a bit
THE THANG:
Run around
Did a sequence to get Esso to lose the vest:
12 Mike Tyson
Bear crawl
12 Curb Albert
Crawl bear
10 Mike Tyson
Bear Crawl
10 Curb Albert
Crawl bear

YHC was willing to go down to zero, but Esso (thankfully) shed the vest.

String of Pearls
10 merkins
20 squats
30 flutters

Solid distance and quite a few stops
MARY: toss the sand bag I brought, bear crawl to it.
COT: saw a college picture of an old friend and he looked more than young. He looked energetic, optimistic, and full of the belief that he could make a difference. I want to recapture that in all I do

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Don’t be a weak sauce

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WARMUP: Some Broga, SSH, windmills, quad stretches, push ups, shoulders
THE THANG: The Helton – 800 meters, 30 squat thrusters with block, 30 burpees x 3 rounds – plus elevens of Merkins and curls
MARY: in between
ANNOUNCEMENTS: Bethel Men’s Shelter, BBQ/ Bourbon event
COT: mental health, unity in our country, family

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Training Ground – Heavy Style

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So, it started as an idea for a nice, or heavy, Sunday ruck before Church. Well, it’s now turned into a morning staple for some. I’ll tell you this, I always walk away grateful. Grateful that Crystal Lake was willing to make this official. Grateful that the hour ALWAYS includes laughs, even teenage boy humor. Grateful that we typically have a few “real” conversations and today was no different. To land the plane, I started the day, grateful.
WARMUP: Sure. It included rucking up and 5 of the 9 PAX grabbed a sandbag, too. We’d rotate on/off the sandbags every 6mins unless I forget, of course.
THE THANG: I don’t remember all the roads traversed but we started by making our way to WEP then meandering our way to “Gun Shop Hill” where everyone had the opportunity to walk down and “KLAW” (walk backward) up the hill with ruck & sandbag. We then made our way around our farming village some more and even made it back to the hill for a repeat of the walk/klaw experience.
MARY: Nope
ANNOUNCEMENTS: Register for the Christmas Party if you haven’t and you’re still reading.
COT: Yes.

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lezzzzz go

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DOAH wanted his teeth kicked – I tried to oblige

WARMUP: count off – head towards baxter. Stop at 160 and Front street stoplight for 16 IC monkey humpers and 16 IC goofballs – wave to passing cars and let them know we dgaf (except helmet – he doesn’t do goofballs)

THE THANG: route through Baxter – Front street to Birkshire Heights to Downing to Morris Hunt to Gardenia to Mills to Sutton to Richards Crossing back to Front St

Stop every 1/4 mile for exercises – 6 joins in where ever we are at and takes off at the same time after each stop.

15 SSH IC – 1 Burpee OYO
14 SSH IC – 2 Burpee OYO
13 SSH IC – 3 Burpee OYO
12 SSH IC – 4 Burpee OYO
11 SSH IC – 5 Burpee OYO
10 SSH IC – 6 Burpee OYO
9 SSH IC – 7 Burpee OYO
8 SSH IC – 8 Burpee OYO
7 SSH IC – 9 Burpee OYO
6 SSH IC – 10 Burpee OYO
5 SSH IC – 11 Burpee OYO
4 SSH IC – 12 Burpee OYO

running low on time so skipped last couple stops.

Total 4 miles for all

MARY: maybe

ANNOUNCEMENTS: newsletter

COT: yup

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Hills with an airborne ending

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Plank variety to downdog<>updog

Run to print shop, SSH in cadence, 5 pull-ups, 5 T2B.
0.5 mile loop… beneath FMcog awning = 3 burpees and 5 jump squats, then run behind the church and to the stairs, run up the stairs, 15 dips on picnic tables, down the stairs and then up the hill to 1st Baptist parking lot for 10 single count Peter Parker’s from elbow plank and 5 side plank dips each side, run back down to hill to FMcog awning and repeat…
Run back to print shop for 5 pull-ups and 5 T2B, run back to COT for Mary and airbornes.

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Figure it out

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WARMUP: gathered up, ran to the top of the hill and into the parking lot. Quick round of SSH, 5 burpees, more SSH and 4 burpees. Low slow squat and some hillbilly walkers. Ran down the hill and to WEP playground.
THE THANG: Partner up for some Dora.
– 100 pull ups (realized there weren’t any pull up bars so you figured it out)
– 200 merkins
– 300 squats
– Timer was partner running around the playground

Ran to engineering parking lot in the front and found the wall. Did a wall sit where the pax held the sit while we went down line and did 5 press ups on the wall, 2x.

Wrapped by going to the big hill and did this 3x up and down.

MARY: we did this for about 2 min.
ANNOUNCEMENTS: yes
COT: of course

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Lieutenat Dan’s Braden Speedsters

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WARMUP: Mosey to Braden Pool 20 SSH
THE THANG:
Simple winkie to prep for running season.
Braden Loop w/ 3 Pain Stations: (5 Lieutenant Dan’s @ each)
1. Braden Pool
2. 160 & Braden Pkwy
3. 160 & Emory Ln.
4 loops & 4.1miles for most PAX today.
5 loops for <@U5DLC6D7X> as he was the king today!
MARY: None
ANNOUNCEMENTS: Golf Outing, Prayers for Soup to Nuts 2.0 with Pneumonia
COT:

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