Tag: Happy Hour

Tom’s bushy Rollercoaster

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WARMUP:
– mosey back to hill
– SSH / WM / IW
THE THANG:
– roller coaster = modified suicides. Base cone and 5 additional cones spaced out up the hill. Add 10 reps at each cone, starting with 10 at first cone, finish with 50 reps at last cone. Exercises: squats, mountain climber, plank jack, LBC. 5 min time running in background, every 5 min there is a 1 min rest in which PAX have to complete 10 burpees, resume with suicides once 1 min has passed.
MARY:
– airborne hip exercise and mosey back to COT
ANNOUNCEMENTS:
– read newsletter
COT:
– was held with Tomahawk PAX.

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It’s Good to Be Back

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COP
SSH x 20
Low Slow Squat x 10
Moroccan Night Club x 20

Disclaimer, move to start point.

WEINKE
Use parking rows as pain stations
11 Reps Each Stop

Method of Travel
Rounds 1 & 2: Lunge walk to each row
Round 3: Bear Crawl KB Drag

Stop 1
Halos
Kid Launch

Stop 2
One Legged RDL both sides

Stop 3
Tricep Extensions
Curls

Stop 4
Goblet Squats
Cossack Squats

Stop 5
KB Swings
OH Press

Stop 6
Burpee Snatch

Stop 7
Bent over rows

We completed 2 rounds and headed back to start for some Mary

Mary
WWI Situps
American Hammers
V-Ups
LBCs
Merkins (who knew this was Mary??)

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Running Holbrook

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We chased Topham and LTrain down Holbrook to the dead-end and came back. Some took an extra jaunt down Poplar Ridge. Mileage was about 5 miles.

There’s an African proverb that says, “if you want to go fast, go alone. If you want to go far, go together.”

In life, we never succeed alone. The only way humans have survived anything is working together. Find your people and challenge each other to achieve great things. You men are my people.

-IJ

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Dice & Deck of Pain

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WARMUP: SSH, Moroccans, windmill, static stretching
THE THANG: 17 kettle bell cards, pick one, roll the dice for reps then do a lap. Repeat
MARY: one round of BB sit-ups w weight
ANNOUNCEMENTS: sign up for band 5k & cannoli run
COT: embrace the journey, focus on the process, happiness is on the trail not just at the finish line.

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Speed Work With Push-Ups

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THE THANG:
Mosey to WEP
Speed work, variation on One-Ones.  Quarter loop fast, quarter slow, quarter fast, quarter slow.

Exercises in ground at lap marker.  Are cumulative after each lap.

10 Burpees
20 SSH

10 Merkins
20 Mountain Climbers

20 Peter Parker
20 Parker Peter

20 CDD
10 Bomb Jacks

20 Squats
20 Monkey Humpers

COT: Read your Newsletter

Honor To Serve

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Not-so-free Free Throws

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WARMUP:
– SSH
– Squat
– Cherry Picker
– Mountain Climbers
– Imperial walker
– Wind Mill

THE THANG 1:
Mosey to Bottom hill (entrance) to select a coupon
Exercise, sprint, plank, 6 inches, jog:
– 10 curls
– 10 curls, 10 overhead
– 10 curls, 10 overhead, 10 sqts
– 10 curls, 10 overhead, 10 sqts, 10 tri
– 10 overhead, 10 sqts, 10 triceps
– 10 sqts, 10 triceps
– 10 triceps

Railroad Tracks up hill to parking lot.

THE THANG 2:
Partner up for Catch Me If You Can:
– 20 SSH and toy soldiers
– 20 LBCs and lunges

THE THANG 3 – Team Free Throws
Pax split into 2 teams.
Alternating team members take a turn attempting a free throw.
Round 1
– Make it and the opposing team does 3 Bobby Hurleys.
– Miss it and the shooter’s team does 3 Bobby Hurleys while the shooter does 3 burpees.

Round 2 – We upped the stakes
– Make it and the opposing team does 3 burpees while the shooter’s team does 3 Bobby Hurleys
– Miss it and the shooter’s team does 3 burpees while the opposing team does 3 Bobby Hurleys

Between the 2 rounds (24 shots), only ONE was drained. Yikes.

MARY:
– American Hammers
– LBCs
– Chopsticks
– Rosalitas

Great work by all!

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Hold the Brook

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Ran down Holbrook and back. An honor to Q. L-Train, Funhouse, and Ranger Panties were #kings today.

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Upscale Herpes, Boss!

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Disclaimer was disclaimed. Also added that no man would be left behind, that we would stay together, however, if someone got ahead, they would perform exercises until the 6 arrived.

WARMUP:
Mosey
25 SSH IC
10 Windmills IC
15 LSS IC
15 MNCs IC
yoga
Q3.10 Consistency
Why do complex men often lead simple lives?
Simplicity is the foundation of consistency. A virtuous leader simplifies the aspects of his life that are under his direct control – put as much on auto pilot as possible.

THE THANG:
Ran to the playground and did a form of 21-gun salute.
21-gun salute:
* Run a lap
* 21 Merkins
* 21 Hillbilly Squats
* 21 LBCs IC
* 21 MCs IC
* 21 American hammers IC
How can a man keep from going off the rails?
Strong routines are the framework for consistency. A brick is a singular positive habit that is advantageous to the individual. Several bricks together form a routine and create the basis for a Guardrail. Guardrails protect the man from the Flux.

Ran to rear parking lot of elementary school, shoulder taps for the 6.
PAX agreed to do the next sequence in descending order, so we did all of the exercises listed below, ran a lap aroudn the parking lot, and then removed the exercise with the most reps before repeating the list. All reps were completed.
1 burpee
2 bomb jacks
3 merkins
4 jumping lunges (2 each leg)
5 Bobby Hurley’s
6 Sumo squats
7 Carolina Dry Docks
8 lunges (4 each leg)
9 monkey humpers
10 squats
How can a man learn to be more consistent?
The Virtuous Leader focuses on bandwidth, not perfection. There will always be fluctuation. Knowing this, the Virtuous Leader Accelerates his Consistency by focusing on the bandwidth of his fluctuation rather than perfection. His objective is to reduce the distance between his peaks and valleys to something so small that only he can see it.

MARY: Flutters IC, Pretzels IC, Hello Dollys IC, WW2 Sit Ups IC

ANNOUNCEMENTS: Hangin w/ Stang, Pints & Padres, The Hive tomorrow.

COT: Was had, stays in COT.

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Had these legs all my life

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WARMUP: SSH, IW, HW, yoga, mosey
Humane Burpee – look it up

THE THANG:
Farmers Carry towards the school courtyard
Stop a few times along the way for 5 of each
Goblet Squat
Squat and Press (each side)
Good Morning
Single Leg Deadlift (each side)

Got to the courtyard. Bearcrawl with the bell stopping for one manmaker at each light

At the end, built up into a kettlebell flow with each arm;
Swing
Clean
Squat
Snatch
as we left we added an overhead lunge at the end.

Mixed and match how many times we did each side
MARY: one moment of core, but there was so much mumblechatter and very little work. So, we agreed to do four burpee snatches instead.

ANNOUNCEMENTS: read your newsletter
COT: prayers for marriage, parents, travel, our nation

NMM: not sure why, but I need deadlines to get some things accomplished in my life. Set a deadline on when you’ll go on your next date with your M, or when you’ll do something with just you and your kiddos. Be proactive about it. I know I have to; otherwise it is relegated to a “someday” activity.

A privilege to lead

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