Tag: Half Shell

Double Deuces at The Corral

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NO RAIN!!! I used my super secret weather control satellite, that the conspiracy theorists say the government has, to turn it off just in time for 0515 start. All that did was ramp up humidity though. Back to the drawing board on that….
WARMUP: Quick jaunt to the roundabout median down Stockbridge Dr towards the apartment complex. In the circle median, circle up for the following (everything 4 count):
– 15 SSH
– 10 WM
– 15 IW
– 15 MNC
– 10 strawberry pickers
Then mosey through the apartment complex to the other roundabout, with the fountain, and to the corner of the apartment complex entrance at Grant Farm Dr for…..
THE THANG:
Pendulum 22s
The apartment complex entrance at Grant Farm Dr, near the water fountain, is ‘home base’. We will be doing 11s, but up both hills on Grant Farm Dr, the pendulum, so it is 11s x 2 = 22s. Do the exercise at home base, run up the hill towards 160 to the fire station, do the exercise at the fire station, then back down to home base, do the exercise again at home base, then run up the other hill to to exercises at the corner of Palmdale Walk Dr and Grant Farm Dr. Then run back down to home base. That is one round. In form of 11s, you start off at 1, 10, 1, 10, then round 2 is 2, 9, 2, 9, then round 3 is 3, 8, 3, 8. Continue all the way to 10, 1, 10, 1. Exercises are:
– Home base – 10 LSS hand touch to ground
– Fire station – 10 merkins
– Palmdale Walk corner – 10 CDDs

If you got all the way to the end, you end up doing 110 LSS, 55 merkins, and 55 CDDs, and about 3.2 miles with hills. That was a burner!

Senator Tressel and Autobahn finished it. Myself and Half Shell got to starting the last round. GREAT PUSH by all!!

MARY: No time
ANNOUNCEMENTS: Read the newsletter, get involved.
COT: Alot lifted up.

Thanks for the opportunity to lead! SYITG
Blessings,
-NASA

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Candyman’s Pain

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WARMUP:

– 10 Side Straddle Hops
– 10 Grass-pickers
– Plank to Down Dog, calf stretch’s to Sunrise

THE THANG:

– Mosey to circle with KB

What it is – 50 reps, KB run up the hill, 50 reps, KB run down the hill, move to next set

– 50/50 Calf Raises
– 50/50 KB Merkins (25 L/R)
– 50/50 KB Romanian Deadlifts
– 50/50 Curls
– 50/50 Goblet Squats
– 50/50 LBC’s with KB, arms extended
– 50/50 Tricep Extensions

700 Reps completed

– Mosey to stadium entrance

– KB Bear Crawls back to COT

MARY: 10 Heel touches, didn’t have time for 10 Heels to heaven with crunch and 10 Hello Dolly’s

ANNOUNCEMENTS: Read you newsletters
COT: It is was it is… Prayers for new families and families out there going through tough times with health and more.

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Pea gravel protein

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Three pax braved the wet conditions and ran over to Grace church for:
Warmup: SWIMLAPPs: SSH, windmills, imperial walkers, Moroccan n/c, low slow squats, arm circles, peter parkers, plank stretches; all about 10-20 in cadence.

Thang 1: HIIT routine
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
dips
Bobby Hurley’s
Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
Plank jacks
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat jumps
derkins
SSH
Thang 2: Pea gravel Protein shake: Rifle carry the pea gravel canister around. Have two of them. Debatable on their weight; we guessed 35 lbs.
Thang 3: heavy ball toss: on your six, do a sit up, toss ball to other pax
Thang 4: step ups; I like step ups.
Mary
COT
Fini

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Sunny Delight

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WARMUP:
SSH, Windmill, Downward Dog, Honeymooner, Runner Stretch
KB Deadlifts and Swings
Suitcase carry 1 lap around the parking lot

THE THANG:
10 minute circuit:
1. Upright row x 10
2. Clean + press x10 (5 e/a)
3. Tricep Extension behind head x10
4. Merkin on KB
5. Mosey without bell
– Twist: Each round, first person back from the mosey performs 10 swings with Sunny D

Partner DORA – Uphill Farmers Carry with both bells
100 lunges (50 ea side)
200 American Hammer (400 ea side)
300 Shoulder Taps
100 Shoulder Taps – Modified for time (and sanity)
– Twist: Sunny D makes his way round the groups and the unlucky PAX must farmer carry it + his own bell

MARY: Death by KB Swings – AMRAP Swings; each time the bell is put down, mosey around the group for laps

ANNOUNCEMENTS: Newsletter, Coffeteria

COT: VQ Feedback and FNG @Fargo

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Air Force Warfare Beatdown

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WARMUP: SSH-20, Imp/hillbilly walkers 15-each, Cherry Pickers 12, Burpees 5, downward dog and honeymooners 2.
THE THANG: Al Carmichael 10-10 workout. Merkins, Squats, BB Sit-ups, Lunges, Flutter Kicks, Carolina Dry Docks then some wall work around Harris Teeter.
MARY: Flutters 20, Hello Dollies 12, LBCs 16, Freddie Mercury 12, Body Destroyer 1-min.
ANNOUNCEMENTS: Sweaty Barry tonight, Wed – Sextortion Class at Dt Johns UM Church 6pm, Bethel Men’s Shelter first wk of Aug, F3 Nation online tonight.
COT: Prayers for Central TX flooding, Half Shells Mom, Stand Ups friends Dad with possible Alzheimer’s, JWow’s daughter’s 18th Bday, Scalpels health and DaVinci’s father in-law prayers. :pray:

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Hot and sweaty

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WARMUP: Intro, then mosey to the church. Warm up with MNC, Micheal Phelps, Wind Mills and Non-discrpt produce pickers. Mosey to behind HT to smell the sweet aroma of the GC. Continued warms up with merkins, Plank, up/down dog. Mosey to the hill.
THE THANG: 1st part- 7’s on the hill. Started at the bottom with CDD run up the hill for Monkey humpers. Once completed, mosey to the wall at HT. Balls to the wall, run out for 3 burbees. Final part, mosey to Walgreens for the 4 corners. 1st round, 5 burppees at each corner, then 10 big boys, then 15 merkinns, then…..we did not finish.
MARY: no Mary, just made it.
ANNOUNCEMENTS: Sweaty Bary, Trout run and read your letter.
COT: Prayers for health, travel mercies and family patience.

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Burpee Ball at Alcatraz

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WARMUP: lap around Runde Park then exercises in the parking lot including Imperial Walkers, Mountain climbers, CDDs
THE THANG: Mozy to the little league ball field right foul pole for 7s. Merkins at the RF foul pole and big boy sit-ups at the left field pole.
Once completed, mozy to home plate to explain burpee ball. Three squares/rectangles were marked off with cones in the outfield. We split up into two teams and scoring was as follows; 1 run if the ball is hit and stops in any of the boxes, 4 runs for a home run, burpee penalty if the ball doesn’t leave the infield or the batter whiffs. At the end of the inning, both teams sprinted to pickup the balls. The team that collects the most balls scores a run.
So that those not batting have something to stay busy with, Pax not hitting worked through a ladder (20 reps each) of the following: SSH, Squats, LBCs, Lunges, Seal Jacks, Shoulder Taps, Mike Tyson’s, Plank Jacks, and 2 burpees.
Batters hit off a tee with the finest and smallest tee-ball bat YHC could find in his garage. Both good and bad hits were had by all. The ball pick became the most contested part of the workout, with full sprints and possibly some tackling. We completed five rounds then returned to COT.
MARY: Nope
ANNOUNCEMENTS: CUSAPs
COT: Family and upcoming doctor results.

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Crazy 8

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WARMUP: Mosey to Grace Presbyterian Lot
FNG found pax there and joined
All exercises I/C

Windmills
Merkins
Cherry pickers
Low slow squats
Peoples chair with Moroccan night clubs and air presses

THE THANG: The Ladder
Complete each exercises followed by a mosey to the drop off circle and return. Add an exercise at each return. Go back down the ladder by dropping one exercise each round

5 burpees
10 diamond merkins
15 wide arm merkins
20 lunges (10 each leg)
25 squats
30 seal jacks

Moseyed toward COT with 5 burpees along the way

MARY: time for protractors, hello dollys and rosalitas. That took pax to 0600

ANNOUNCEMENTS: read your newsletter

COT: as always, 5th core principle

Thanks for the call, Half Shell :eye:

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Circuit

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WARMUP: cherry pickers, windmills, Moroccan night clubs
THE THANG: 5 pain stations
1. Sandbag – 20 dead lift, squat, shoulder toss
2. Kettlebell – 20 curls, swings, overhead press
3. 25 merkins, dry docks, shoulder taps
4. 25 SSH, squats, imperial walkers
5. 25 LBC’s, flutter, American hammer

Rinse and repeat for 45 minutes
MARY:
ANNOUNCEMENTS: convergence, golf tournament, Christmas party
COT: travel, family, patience

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Wally World Run

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Nine men joined our brothers from Colosseum for a little Walmart shopping spree. Conditions were…unpleasant. Here’s what we did:

Warm Up
– 10 SSHs (IC)
– 10 Seal Claps (IC)
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)

The Thang
– Run 1.25 miles to Walmart
– Partner up for Dora (100 Merkins, 200 Squats, 300 LBCs)
– Run 1.25 miles back
– 3.5 ish miles total

Before we left the parking lot, we put the rogue carts back into the corrals. It wasn’t our job and it wasn’t required, but if we didn’t do it, then I wonder who would have. Sometimes things have to get done even if it’s not our responsibility. Do them anyway. If not us, then who? If not now, then when?

-IJ

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