Tag: Grout

Loredo & 3-Leaf Clover

Leave a comment

WARMUP: Short mosey through the parking lot with a few warmup exercises. Then, grab a cinderblock and bring it to the intersection by the JROTC building. Leave it there and head to the track.
THE THANG:
For the first half of the workout, we’d honor SSG Edwardo Loredo.
6 Rounds On The Track
24 Squats
24 Push-Ups
24 Walking Lunges
400m Run

Exit the track and make our way to the cinderblocks for the 3-Leaf Clover. Perform 22 reps of each of 4 exercises, then run to the designated spot and back.

22 Cinderblock Swings
22 Chest Press
22 Flutters with Press (4ct)
22 Calf Raises
Run to AO Jones & back.

22 Simbas
22 Overhead Press
22 Curls
22 Bent Over Rows
Run to the school entrance & back

22 Back Squats
22 Dead Lifts
22 Tricep Extensions
22 LBCs (4ct)
Run to the stop sign at the bottom of the hill & back.

Repeat as much as you can, time permitting.

MARY: See above
ANNOUNCEMENTS: Food drive
COT: For sure

TClap |
0

The Impossible Mile

Leave a comment

WARMUP: barely
THE THANG: impossible mile
400m Bear Crawls
400m Lunge Walks
400m Burpee Broad Jumps (no one got past this)
400m sprint
MARY: nah
ANNOUNCEMENTS: Operation Love, Christmas Party, Bethel
COT:
Yes

So this workout was one of many that remind me why we do what we do.
Unexpected FNG came out this am, dudes an ex marine and a solid dude. Knew we would be there. But really it’s because every single man made a decision they weren’t going to leave the next man hanging. That’s why we post in unpleasant conditions, wee hours of the morning and in some cases with little sleep the day after a birthday where it would have been nice to sleep in if I’m being honest. I wouldn’t have been there for my brothers, and I also wouldn’t have gotten to see Private Dancer who came up from Florida, Dear Abby from Chicago, Boomhaur on his second post, met Hershey and MP, and gotten to see DH do some DH ish, with an FNG onboarding and so and and so on….So all in all a great morning. Welcome Body Butter!

The workout itself, well that’s another story. I wouldn’t say I regret it but I am going to be feeling that one for a few days…

TClap |
0

Weinki on the fly

Leave a comment

WARMUP: series of ssh and merkins
THE THANG: I ran around and made up the workout on the fly and don’t remember the specifics. Lots of lunges. Lots of merkins of different varieties. Burpees. Wall muscle ups. Lots of core work.
MARY: she showed up throughout.
ANNOUNCEMENTS: newsletter.
COT: Shared my journey to F3. Gratitude is the word.

TClap |
0

Indian OR Shuttle Run

Leave a comment

WARMUP:
20 SSH IC
Karaoke
10 Cherry Picker IC
Indian/Shuttle Run to School
THE THANG:
5 Lt. Dan Magic Legs
10 Hand Release Merkins
Run to other end of parking lot
15 X’s and O’s
20 SSH
Run to other end of parking lot
Rinse and repeat
Indian/Shuttle Run back to COT
5 burpees OYO at Stop sign
MARY:
No time
ANNOUNCEMENTS:
4B’s event
Bethel Mens Shelter
Newsletter
COT:
We can do hard things, be prepared

TClap |
0

Springs street spine

Leave a comment

15 total with six runners at Minnow Pond. Remainder did rucking.
Pledge and then run to former Hardee’s lot where the thang is explained as follows:
Parking lot is base camp. Do 10 burpees here.
Run up Springs st to its end (Summersby/Cone #1) and do 25 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Close st (Cone #2) and do 25 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Oak st (Cone #3) and do 25 pushups
Run all the way back to base camp, 10 burpees
Run up Springs st to Leroy st (Cone #4) and do 25 pushups
Run all the way back to base camp, 10 burpees
–>Jackrabbit pax restart to Leroy st and so on (reverse order).

We all ran back to Veteran’s park, did some stretches and then COT.

Stats: 3.3+ miles, 100+ push ups, 40 burpees.

TClap |
0

What costume are you wearing?

Leave a comment

We did a little warmup with the usual exercises. I proceeded to introduce the topic for thought. What costume are you wearing? Are you being an imposter?

Mosey over to the first stop for some 4 corners. 3 exercises then a lap around the parking lot. Kinda went like this merkins, mtn climbers, shoulder taps 10,15,20. Take a lap. Squats, monkey humpers, calve raises 10,15,20. Take a lap. LBCs, American hammers, flutters 10,15,20. Take a lap. Side straddle hops, over head claps,Moroccan night clubs 10,15,20. Take a lap. Mosey to the next spot behind Lowe’s. Rail work with dips, irkens, derkins with a bear crawl across lot. Headed to the wall for some sitting and merkins. Back to COT for the finale. Wrapped it up with we should be putting on the full armor of God and not covering ourselves up with costumes. Eph. 6:12-24

TClap |
0

4 horsemen of the apocalypse

Leave a comment

WARMUP: 50 SSH 5 burpees
THE THANG:

“First phase- in rain”

Descending rounds of merkins with KB work each round
Starting with 20 merkins, reducing 2 every round

KB Swing
10
KB Goblet Squat
12
KB Clean & Press (8 each arm)
16 total
KB Deadlift
14
KB Upright Row
12
KB Reverse Lunge (5 each leg)
10
KB Swing
20
KB High Pull
12
KB Curl
10
KB Front Rack Hold (30 seconds each side)

“Second phase”

Cycle through five stations continuously for 3 rounds. Each for 1 minute, rest 15 sec between rounds.
1. KB Snatch (L)
2. KB Snatch (R)
3. Merkin → KB Row Combo (1
merkin, 1 row each side = 1 rep)
1. KB Thruster (squat + press)
2. KB Swing to high Pull
After each round, perform 10 diamond merkins

Third phase-
Every minute on the minute
(EMOM X 8):
• 5 Merkins
• 5 KB Swings
• 5 KB Goblet Squats
• 5 KB Bent-Over rows

Tried a new exercise- Weighted monkey humpers- suck just like they sound.

MARY: nah
ANNOUNCEMENTS: Bethel, BBQ and Bourbon, Christmas party
COT:
Yes

TClap |
0