Tag: Halfback (GB)

Stand-Up Colosseum Beat Down

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WARMUP:
– SSH – 20 IC
– Imperial Walkers – 15 IC
– Moroccan Nightclubs – 20 IC
– Windmills – 15 IC

THE THANG:
Part A – 4 Corners Grinder (16 min)
– Corner 1: 20 Merkins
– Corner 2: 20 Squats
– Corner 3: 20 Carolina Dry Docks
– Corner 4: 20 LBCs
– Mode of travel between corners: Power skip first, Bear crawl second, Run third, Lunges fourth. AMRAP until time.

Part B – Partner Dora (17 min)
– 100 Hand Release Merkins
– 200 Squats
– 300 Flutter Kicks (2-count)
– One partner does exercise, the other runs to the curb about 50 yards away and back. Switch until reps complete.

MARY:
– Boxcutters – 15 IC
– American Hammers – 20 IC
– LBCs – 20IC
– Stretch: hamstrings, hip flexors, shoulders

ANNOUNCEMENTS: Golf tournament sign ups still open, keep an eye out for trash pickup date, Bourbon and BBQ tasting in November, read your newsletter!

COT: yes

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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A Ruck with some silly stuff

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WARMUP: Somewhere along the route we got in 10 Moroccan Nightclubs, 10 Imperial Walkers, 10 Grass-pickers
THE THANG:
Ruck to the bottom of the stairs by Mathnasium for a count to 50 squats, ruck up the stairs and back down in the middle, around to the back stairs for and 50 count squats and then back up the stairs and back down the middle stairs. 10 merkins ruck on. Ruck around the apartments to the back circle 10 merkins ruck on and then back around and down to the parking lot near the Sunbelt offices. Back left corner 10 man makers, back right corner 10 man makers, front left corner 10 man makers. Ruck down Wamsutta Mills Dr to the circle for 10 more merkins and some Mary, ruck to the end of Wamsutta and back around to Kingsley Springs Blvd up the hill back to COT.
MARY: 10 American hammers, 10 flutters with a press, 12 box cutter
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…

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No Barkley, No Peace

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Roughly, this is what was done:

Run to the back of the school.
Here’s the series… run to the 3rd light pole out back
– Grab a rock, here’s the sequence
– 15 curls, run two light poles, 15 flutters, run back
– 15 curls, 15 OHP, run, 15 flutters, back
– 15 curls, 15 OHP, 15 bent over row, run, 15 flutter, back
– 15 curls, 15 OHP, 15 bent over row, 15 chest press, run, flutter, back
– 15 curls, 15 OHP, 15 bent over row, 15 chest press, 15 tricep, run, flutter, run

Back to the front for more light poles
– Partner up
– Alternate carrying your partner down, at each light pole, 10 derkins each
– On the way back, run, 10 hand slap merkins at each pole
Head back to COT

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Improve VO2 max per Dr. Attia’s 4 by 4 recommendation

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WARMUP:
– Down Dog with Calf stretch’s
– Laying Pigeon L/R
– Stabilizers L/R

THE THANG:

Go all out on workout sets and push yourself into Zone 5

– 4 minutes of Clusters x 4 minutes sandbag loaded walk.

– 4 minutes of Loaded squats x 4 minutes sandbag loaded walk.

– 4 minutes of Man Makers x 4 minutes sandbag loaded walk.

– 4 minutes of over shoulder sandbag tosses x 4 minutes sandbag loaded walk.

– 4 minutes of Sandbag running x 4 minutes sandbag loaded walk.

MARY: NA
ANNOUNCEMENTS: Read your newsletters…
COT: It is what it is…. Prayers for those going through it right now.

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Recess Time !!!!

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WARMUP:

Windmills
Hillbilly Walkers
Imperial Walkers
Moroccan Night Cluns

THE THANG:
12 Stations with 12 Reps each, jog a lap, rinse and repeat

– Carolina Dry Docks
– Squats
– LBCs
– Flutter Kicks
– Mountain Climbers
– American hammers
– Ruck Curls
– Ruck Tricep
– KB bent over rows each arm
– Over Shoulder SB Toss
– Bomb Jacks
– Monkey Humpers

MARY: None she was missed along with <@U0818FC8SUS>

ANNOUNCEMENTS: Q Source Golf Links Tournament, HIM Camp

COT: Always will remain in our hearts :two_hearts:

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Ladders of fun

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WARMUP:
The usual, SSH, Moroccan night clubs, lots of arm circles, low slow squats
THE THANG:
Disclaimer… Tabatha: every time the alarm went off… 10 Carolina dry docks every two minutes, 10 squats 30 seconds after that
Evolution: toss your sandbag to light pole towards car pool line, carry it no next one following the street, toss, carry… and then we found a ladder… loaded up the ladder with sandbags, one pax will carry sandbag while the other 6 went under weight carrying the ladder on their shoulders, remember Tabatha? Well, every time alarm went off, ladder is grounded, dry docks and squats are performed, rotate pax on sandbag, keep moving… movement was dictated by Tabatha… back to start point, 5 minutes of broga… while at it… yes, alarm went off again… just a few more CDD and squats.

MARY: broga

COT:
Prayers for our kids and those with health issues,

Tinsel :christmas_tree: out

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Adding the Lightpoles

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WARMUP:
SSH
IW
HW
mountain climbers
Yoga
Peter Parker
Yoga
Parker, Peter
Yoga

THE THANG:
Long mosey

Muscle up on the wall near the kindergarten classrooms
One, two, three, up to 10

Start with light pole at the bottom of the hill. That light pole is light pole zero. The next light pole is 1, the next one 2, etc. up to 10
For the way up the exercise was Burpees. Then we came down the hill with squats. Then back up the hill with plank jacks, and down the hill with Merkins.

Found the picnic tables at the middle school for some Bulgarian split squats back to COT for MARY

ANNOUNCEMENTS: Read the newsletter
COT: Was held

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Steel City— by the numbers

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Steel City Beatdown – By the numbers

5 burpees OYO – 5 Pirates World Series Championships
13 SSH IC – 26 total reps for Steeler HOF Rod Woodson
5 burpees OYO – 5 Penguins Stanley Cups
6 Windmills – 6 Steelers Super Bowl Championships

1 Burpee OYO – 1 Olympic Gold Medal for Kurt Angle (he did it with a broken neck)

Mosey to the hill by the fire station

Inclined PAIN workout. You would do 3 burpees at the bottom of the hill and then do an exercise, go back to the bottom of the hill 3 more burpees, and then move up the ladder completing all exercises. Everyone loved this. All the reps represented the numbers of different Pittsburgh sports legends.

Steel City by the numbers Cont.

87 Mountain Climbers – Sidney Crosby
75 LBC’s – Mean Joe Greene
66 Flutters – Mario Lemieux
43 – Calf Raises – Troy Polamalu
32 – SSH – Franco Harris
24 – Freddy Mercury’s – Barry Bonds
21 Merkins – Roberto Clemente
10 Squats – Ron Francis
8 BBS – Willie Stargell
7 HR Merkins- Ben Roethlisberger

Mosey back to COT. If you got through it…446 reps…the exact number of Bridges within the Steel City.

Thanks to all who posted and embraced the legacy of PGH Sports.

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Title McTitle-Face

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WARMUP:
– Air Squats
– Good Mornings
– Lunges
– The Windmill
– Imperial Walkers
– Hillbilly Walkers

THE THANG:
– Mike Tysons # 5
– Squats # 10
– Good Mornings # 10
– LBCs # 10
– Merkins # 10

After you completed the exercises you ran a lap. After each time you completed the thang you added one lap to the run.

Ended with some good ol stretching

MARY: Around The Circle
ANNOUNCEMENTS: Read your newsletter
COT: Yes, there was COT

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