Tag: Grout

Hitting the Cycle

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WARMUP:

10 windmills
20 hillbilly walkers
10 cherry pickers
15 Moroccan nightclub

Walk to first pole, drop bells, mosey to other side of parking lot, 20 incline merkins on curb, mosey up hill, 20 low slow squats at top of hill, mosey to curb, 20 calf raises on curb, mosey back to pole

THE THANG:
Hitting the Cycle:

Uhaul in cadence
Lunge walk to second pole for a single
American hammers in cadence
Rifle carry to third light pole, murder bunnies to forth light pole for a double
Monkey humper goblet squats in cadence
Around the world back to first light pole, lunge walk, rifle carry for a triple
2 handed upright rows in cadence
Murder bunnies, around the world, farmer carry, lunge walk for Homerun
Curls in cadence
Rifle carry for a single
Flutter with a press in cadence

MARY: Big boys, American hammer, flutter with a press
ANNOUNCEMENTS:
COT:

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Saying hello to Colosseum

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WARMUP: SSH
THE THANG: Run to Colosseum, 15 Mac tar jai’s; run back to StL, 5 Jack Webb’s; repeat again; run, 15 CDD’s; run, 5 plank Webbs; repeated by the gazelles

Mini QSchool for 7 min: For pax that have never Q’d, schooling given on proper cadence; given an exercise to lead pax in: SSH, merkins, American hammers

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Running after late night is bad

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We ran, some ran 6 miles, some ran more, some ran less, but we all got it done.

Word of advice- don’t agree to Q the morning after a wine tasting event.

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Alabama for retired Saben

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WARMUP: Alabama route (or root)
THE THANG: run the route / root which was 5 or 6 or 7 or more because guys are still running as of you reading this BB
MARY: not here
ANNOUNCEMENTS: all of them…for cyclops
COT: we did it

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Stole Badlands Winkie

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WARMUP: 25 SSH to warm up quickly. Mosey to Middle School Entrance: 10 Windmills, 10 Hill Billy Walkers
THE THANG: #1
10 Step Ups, 10 Durkins, 10 Monkey Humpers, 10, Dips: Lunge Walk 20 Yards (5 rounds)
*mosey to back of school*
Wall sit: each person did 2 burpees (2 rounds)
THE THANG #2
Bear Crawl Ladder:
Bear Crawl to each cone to do exercise and run back to start.
10 Heels to Heaven
20 Flutters
30 LBC’s
40 Shoulder Taps
50 American Hammer
Partner Up:
1 partner plank wile the other runs lap around parking lot: (6 laps total)
MARY: 20 Squats at the end, 10 Grave Diggers, 10 Box Cutters
ANNOUNCEMENTS:
COT: Patience during the holidays. Keep in mind there are some things very important to others that may drive us nuts but patiently deal with it.

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4 mile Deconstructed Burpee

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WARMUP: It is Sweep the Leg. Strive to do that prior to 5:15
THE THANG: Run a 4 mile loop: https://f3thefort.com/2022/02/25/stl-just-keep-going/ (if you wanna see the route. side note: it wasn’t my first rodeo on this route)

Stop along the way for deconstructed burpees:
10 squats
run
10 squats
10 plank jump ins
run
10 squats
10 plank jump ins
10 merkins
run
10 squats
10 plank jump ins
10 merkins
10 plank jump ins
run
10 squats
10 plank jump ins
10 merkins
10 plank jump ins
10 SSH
run
Repeat the full 5 steps each subsequent stop

PAX were advised to just jump in where the most guys were when they got to the exercises, or to skip the exercises entirely and just keep running.

When we stretch to a route that necessitates covering 4 miles, YHC gets worried about leaving PAX. We managed to stay together and Fishstix + Badlands picked up the 6 today making sure we all arrived back at COT resting on 4 miles. Bravo gentlemen!

NMM:
Sometimes we have to choose the hard thing ourselves. Sometimes we have to choose to do the hard thing that life is handing us. If we skirt away from doing the what’s difficult when needed, what worse thing will be waiting for us in the future?

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Dead Hang Dora

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WARMUP: one lap around track and then typical warmup- core focus
THE THANG:

Bear crawl Indian run from bottom of bus loop to benches by school

10s 3 rounds

Derkins,  step ups
Irkins , Bulgarian squats

Mosey to pull up bars

Three rounds

5 Pull ups
10 merkins
With Cindies 15 squats

Run to bottom of hill and complete exercise in between rounds

15 Mike Tyson’s
10 Mike Tyson’s
5 Mike Tyson’s

Dead hangs Dora

Partner 1 dead hangs

Partner completes following exercises

100 overhead presses
150 Rows
200 Curls

When achieving failure switch to wall sits

MARY: none
ANNOUNCEMENTS: golf tournament, bethel mens
COT: prayers for Spectres son Jeb

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Crawling in the Bushwood

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Chilly low 20s morning.

Haven’t been to a true bootcamp in a while, let alone Q one – knew it might get interesting.

Decent amount of cars pulling in as I was on other side of parking lot scribbling exercises on the asphalt. When I wandered over to CoT area, I realized I knew almost no one (reason 1 not to take too much time away – miss out on meeting new PAX).

Warmup consisted of a mosey along the street behind school and then plank for 6. circled up. Fogerty was hyping up all the upcoming VQs from the PAX there this morning so YHC asked if any of them wanted to practice some cadence calling for a few warmup exercises. Bubbles and JCruise politely declined. Time Machine (not yet lined up for his VQ – hint hint site Qs) stepped up to the plate and led us through Windmills, SSH, and Hillbilly Walkers IC. YHC then stepped back in and finished us up with some Mtn Climbers, Low Slow Squats, Moroccan Night Clubs, and Overhead Claps. Pretty sure TimeMachine did a better job on his cadence calling than YHC.

We then continued our mosey to the tiered tennis viewing area and planked for the 6. We knocked out a couple rounds of step ups and derkins IC. Original plan was for 3 rounds but towards end of 2nd round YHC was close to failure on the Derkins (reason 2 to not take too much time away – have to modify weinke).

Continue to Mosey around to the front of the school, plank for the 6. Couple rounds of curb dips and monkey humpers IC.

Continue Mosey to main student entrance, Toy soldiers, butt kickers, and high knees for 6.

Continue Mosey back towards football parking lot, plank for 6.

OYO Bear Crawl Ladder:
-crawl to 10 yard perform exercise, run back
-crawl to 10 yard perform exercise, crawl to 20 yard perform exercise, run back
-crawl to 10 yard perform exercise, crawl to 20 yard perform exercise, crawl to 30 yard perform exercise, run back
-crawl to 10 yard perform exercise, crawl to 20 yard perform exercise, crawl to 30 yard perform exercise, crawl to 40 yard perform exercise, run back
-crawl to 10 yard perform exercise, crawl to 20 yard perform exercise, crawl to 30 yard perform exercise, crawl to 40 yard perform exercise, crawl to 50 yard perform exercise, run back

(all single count)
10 yard – 10x Heels2heaven
20 yard – 20x Flutters
30 yard – 30x LBCs
40 yard – 40x Shoulder taps
50 yard – 50x American Hammers

YHC and a few other hard chargers finished the ladder early and did an extra 50yard crawl. YHC then (foolishly) attempted to help the 6 by leading their set of American Hammers IC. well that didn’t exactly pan out as YHC ran out of steam around 40 (reason 3 to not take too much time away – cannot complete planned reps). Took a 5 second breather and got through the last 10.

Moneyed over to brick wall and did a long wall sit while every PAX had their turn to show off their burpee form (I believe breadfruit was the winner).

Short Mosey to CoT for some Sumo Squats and ended with 5 burpees OYO.

CoT – Tiller retiring from FD – Tclaps

We put in some good work but YHC will get back in better shape and bring it harder next time.

-Badlands

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Quiet Please……….

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WARMUP: SSH (while waiting on Cubbie), mosey to Monroe & Acadamy. 10 Windmills, 10 Hillbilly Walkers, 10 Goofballs (for BL)
THE THANG: #The Pendulum
10 Bombjacks: run to stop sign at Confederate 20 Merkins
back to intersection: 10 Bombjacks: Run to top of hill on Monroe 20 Plankjacks
5 rounds
Thang #2
Four Corners:
Corner 1: 5 Merkins & 5 Bombjacks
Corner 2: 5 Merkins & 10 Monkeyhumpers
Corner 3: 5 Merkins & 15 CDD’s
Corner 4: 5 Merkins & 20 Mountain Climbers
Did 3 Rounds
MARY: Bandcamp led a few
ANNOUNCEMENTS:
COT:

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Extra Thanksgiving Pounds

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See the route posted in the comments below- 2 loops completed for almost 3.5 miles total. Majority of pax were given 2lb weights to hold in each hand. At each point of the “T”, pax completed 15 SSHs, 10 lunges (single count), and 5 burpees – all exercises completed whilst holding aforementioned weights. 10-12 sets completed.

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