Tag: Grout

Deconstructed Burpee Ladder

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WARMUP: Quick lap around the main parking lot (not going behind the stores), then circle up for the following, 10 of each:
– SSH
– WM
– IW
– MNC
– Strawberry pickers
Then mosey not too far from COT for….
THE THANG:
Ladder of Deconstructed Burpees
A loop of .25 mile was set up, the same one we used as a warmup.
Do the exercises, then run the loop. The idea was in each round, you do an exercise that is part of the standard burpee.

Ascending ladder (run a lap between each round)
Round 1: 1 burpee + 10 hand-touch squats
Round 2: 2 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions
Round 3: 3 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins
Round 4: 4 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins + 10 jump squats w OH clap
Descending the ladder (run a lap between each round)
>> Take off 1 burpee and 1 exercise
Round 5: 3 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins
Round 6: 2 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions
Round 7: 1 burpee + 10 hand-touch squats
>> Rinse and repeat

Everyone got 2 full completions of this, and completed another full ascension. Some started on another descension and completed that too. Overall everyone, except me, got at least 3 miles. Good push by everyone.
MARY: No time
ANNOUNCEMENTS: Mentioned some of the things in the newsletter. Read it. Get involved.
COT: Alot lifted up.
Thanks for the opportunity to lead. SYITG.
-NASA

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Monday blues

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WARMUP: mosey, ssh, merkin
THE THANG: Four rounds of super sets with different MOT between.

station one: four rounds of 5 jump squat, 10 jump lunge, 20 squat mosey and then duck walk

Station 2: 3 rounds of 5 mike Tyson, 10 diamond merkin, 20 merkin. Mosey and then inch worm with merkin between.

Station 3: 3 round of 5 heels to heaven, 10 two count flutters, 20 lbc with a mosey up the hill between

Station four: 2 rounds of 5 wall walk ups, 10 cdds, 20 oh clap with bear crawl between.
MARY: 5 min emom of 10 burpees
ANNOUNCEMENTS: some
COT: yes

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Pit and the Pendulum

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THE THANG: Harris St Hills, pendulum from 21 to Audrey. 10 Mike Tyson’s at Audrey, 10 Am Hammers at the park and 10 Jump Squats at 21, repeat until legs are shot or time for COT

ANNOUNCEMENTS: Bethel and Naked Gun
COT: Minimal due to time constraints but done.

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some ran, some rucked, some coffee only

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WARMUP: grunting, groaning and stretching (respectables mostly)
THE THANG: old man rucking, speed rucking, trail running, road running
MARY: I asked who had signed up on Gloom Schedule the day before, then proceeded to schedule Q’s
ANNOUNCEMENTS: Tiller (IYKYK)
COT: pre

Looks like we made it,

Barry Manilow

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Swim @ The Biscuit

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WARMUP: NONE
THE THANG:
This Morning’s Run Recap ?‍♂️?
Original plan was to hit Fairway Dr and pass Esso’s place, but with all the rain overnight, I called an audible to stay off the slick roads and low visibility. Opted for Massey instead—only to find plenty of deep puddles waiting for us. Shoes were soaked within minutes, and we squished our way past the clubhouse, making it a true waterlogged adventure. Highlight of the route: ran past the biggest frog I’ve ever seen—no exaggeration. Finished strong with a loop around the school and shopping center at 6 AM.

Great work by everyone who showed up and pushed through the wet conditions. Enjoyed the miles and the company this morning! ?
MARY:
ANNOUNCEMENTS:
COT:

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Sharpen Your Axe

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6 got marginally better but significantly sweatier at Varsity. Here’s what we did:

Warm Up:
– 15 SSHs (IC)
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Mountain Climbers (IC)
– 10 Windmills (IC)

Mosey to the track
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 SSHs
– Lap
Repeat 3 times

Mosey to the bars
– Grab a block
– 10 Pull-ups
– 10 Flutters w/ a Press (IC)
– 10 American Hammers (IC)
– 10 Sit-up to Press
– 10 Skull Crushers
– 10 Pull-throughs
– Run to AO Jones
Repeat 3 times
Total mileage: 2.5ish miles

NMM
We each get 24 hours a day. What we choose to do with it is up to us. Do we doom scroll on our phones or study to become better? Is it all work and no play?

There were two lumberjacks—one young and strong, the other older and more experienced.
They both started working at the same time each morning, and the young lumberjack was determined to prove he was the best. So he challenge the older lumberjack to a contest – who could cut the most wood in one day? He chopped trees nonstop, all day long, barely taking any breaks, confident his youth and strength would make him the winner.

The older lumberjack, meanwhile, would take regular breaks—even disappearing for an hour at lunch. The young man was convinced he was winning by a landslide.

At the end of the day, to his surprise, the older lumberjack had cut significantly more wood.
Frustrated and confused, the younger man asked, “How could you have possibly cut more trees than me? I worked the entire time. You took so many breaks!”

The older man replied, “Yes, but every time I sat down, I was sharpening my axe.”

Whether in business, leadership, or life, working nonstop without reflection, renewal, or improvement often leads to burnout and diminished results. But if you “sharpen your axe,” you perform better in the long run.

Aye!
IJ

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