WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mosey around the parking lot with butt kickers. 10x IC Cherry Pickers and Moroccan Nightclubs, 20x IC Hillbilly Walkers. Honeymooner and down dog stretches. Then more mosey to pole light for Curb 11’s. Starting with 1x Dips at one end, bear crawl to island curb for 10x Derkins, crab walk back, so on and so forth.
THE THANG: Tabata Time! 25 second exercise interval, 10 second rest interval, 6 sets with cool down interval of 1:30 to take a lap around the parking lot. Pain was chosen in the following order:
Slow Jams: LBC
Happy Hour: Sumo Squats
Cohiba: Seal Jacks
Slow Jams: Flutter
Happy Hour: Merkins
MARY: No time for that!!
ANNOUNCEMENTS: Met up with Snake Pit PAX. Poppins needs help with Bethel Men’s, SIGN UP!
COT: Anchorman had everyone share a prayer/praise around the circle.
YHC wanted to take Seabiscuit back to its roots and hit a speed workout. So we hit the road and went toward the track at Forest Creek Middle. Much to our delight the gate was unlocked and no inseams were torn.
WARMUP: Brief mosey down the hill of Dominion Ridge to the gate, one east lap around the track.
THE THANG: 8×2 Minutes of 80% effort , 2 minutes recovery pace
At the 35 minute mark we hit the road back up the hill toward COT
MARY: 20 Flutters IC, 10 Gas Pumpers IC
ANNOUNCEMENTS: TRASH PICKUP this Saturday. Meet at Peach Stand at 0745. 2 hours max.
COT: Prayers for UHauls family, sickness abounding in extended relatives.
WARMUP: Mosey, Windmill, Plank, Merkins, Tricep stretches
THE THANG:
8 Pain Stations w parking lot lap in between.
Station #1 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo
Station # 2 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl
Station #3 – Chest
15 single arm chest press
20 close grip Push-up on KB
15 chest press
Station #4 – Triceps (the crowd favorite)
15 skull 💀 crushers
15 tricep kickback
15 over head tricep extension
Station #5 – Legs
15 Goblet squat
15 dead lift
15 calf raise
Station #6 – Core
15 KB Swings
30 single count plank pull through
20 double count flutter press
Station #7 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo
Station # 8 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl
MARY: Ab – 25 LBC, 20 flutter w KB hold
ANNOUNCEMENTS: sign up for BBQ 🍗 ahead of time, 10 year celebration at the Print Shop had over 120 show WOW!
COT: Thanks for opportunity to lead today!
WARMUP:
yes….SSH for the stragglers to start, then a few of the standards: IW, Burpees, Shoulder Tap, Yoga, Slingshot, Halos, slight moseys, windmills with the bell low and high (not a crowd pleaser)
THE THANG:
Dan John’s Humane Burppee – look it up. It’s good stuff
Series of 5 reps with some moseys occasionally
– Cleans
– Racked Reverse Lunge
– Single Leg Deadlift
– Racked Bulgarian Split Squat
– Single Arm overhead press
The fun bit was a table of Dixie water cups set up. We did Turkish Getups with the water cups in our hands. Then Turkish Getups with the water cup resting on our knuckles. Good times. A few guys got wet; all of us were challenged
Finished with burpee snatches and pigeon lunge
ANNOUNCEMENTS:
Virtual Sweet Tooth run tomorrow 5am
10 year convergence tomorrow 6:30am
10 year hang at the Print Shop tomorrow at 5pm
COT:
Prayers for Grout’s sister and her four children on the loss of her husband
WARMUP: Some of the usual
THE THANG:
Mosey to gate building
People’s chair
5 merkin wave
Mosey to band tower for some circle time
Mosey back to stadium entrance for more merkins
Short mosey to find KB
Offset merkins pass down and back
Mosey to flag area and find pain randomizer
MARY:
Mosey/suicide to 9 lines between islands
ANNOUNCEMENTS:
COT:
WARMUP:
10 KB Swings
10 Halo’s – 5 in each direction
5 Beakers IC (a Beaker is a Uhaul with an OH press)
Short mosey around the parking lot
THE THANG:
Part 1
Snatches
12-10-8-6-4-2 (reps each hand)
Followed by a lap around the parking lot after each set.
Part 2
100 American (or High) KB swings (means that KB gets above your head.)
100 Russian (regular) KB Swings (eye or torso level)
Every time the KB gets put down, 3 burpees.
MARY: who?
ANNOUNCEMENTS: a lot is going on. Check your newsletters
COT: stays in COT
WARMUP: None
THE THANG:
1st Quarter: 1 LAP
-20 ea. Curls – (with blocks)
-20 ea. Overhead Press – (with blocks)
-20 yard high knee out and back
*rinse and repeat 4 times
2nd Quarter: 1 LAP
-20 ea. Merkins
-20 ea. Swings (with block)
-20 yard shuffle out and back
*rinse and repeat 4 times
3rd Quarter: 1 LAP
-20 ea. LBC’s
-20 ea. American Hammers (in cadence)
-20 yard Bear Crawl out and back
*rinse and repeat 4 times
4th Quarter: 1 LAP
-20 ea. Squats
-20 ea. Lunges
-20 yard Nur then run back
*rinse and repeat 4 times
1 LAP
MARY: none
ANNOUNCEMENTS: read the newsletter. several PAX registering for the Spartan November 19th
COT:
WARMUP: not really the thing to do at Minnow Pond. Come at 0510 if you want a warmup
THE THANG: run, hard.
first stop – 1 merkin, 1 squat
2 merkins, 2 squats
Keep adding each time we stop
often we kept adding reps till the 6 was in. Then we took off again. PAX were advised to mosey when the group left and not worry about completing all the reps. Most hit 4 miles
Macgyver, Bones, and Badlands got out in front of me around mile 2 and Grout eclipsed me after mile 3. I always seem to push myself a little harder when I’m on Q at minnow pond. We have some strong and fast PAX in the Fort.
NMM: The idea was for the PAX to not know how far we were going or when we would stop. And that when we did stop, there’d be work to do. Just like our work lives that take us to new locations….
Seamstress had no idea when he came to FM that he’d be called to move so soon. Nor does he know when he’ll be called away again. Many PAX expressed gratefulness for the impact he had on us and prayers of blessing were offered (are still being offered) for his move to Chattanooga
WARMUP: Dynamic Run Warmup, followed by dynamic plank warm-up with a lot of upward<>downward dog interspersed
THE THANG: Each pax picked up (2) 2# weights (removed from my weight vest). Goal was to hold these for the remainder of the workout.
Round 1: Jack Webs 1-10 low-slow merkins with 4-40 overhead raises with some short hill running as the “rest period”
Round 2: 11’s- 1-10 bomb jacks and 10-1 seal jacks with short flat run in between
Round 3: wall sits for 4-count x10 reps of the following: curls, OH press, front raises, lateral raises, punches, and arm circles all with short mosey in between
Round 4: curb sit-up get-up 6, 5, 4 reps mixed with curb burpees 1, 2 reps (did not complete this round)
ANNOUNCEMENTS: prayers for @stinger’s friend Tommy with medical issues
COT: My group moseyed in about 4 mins late to meet the #ao-snakepit pax.
As prefaced on Slack, this was a Jekyll-inspired Q from one of the worst I’ve ever posted for. That being said, the worst part about this Q he had at the Ranch about 4 or 5 years ago was that instead of holding warm sand-filled little bags that we held today, Jekyll suggested holding 2 irregularly-shaped icebergs (rocks) for the 45 mins. I can still remember the pain I experienced in my hands after that workout to this day. I felt like a 90-year arthritic seamstress.
HOWEVER, the message I carry from that day still rings true. Two 2# bags are not heavy, but if you carry those little burdens long enough, that’ll weigh on you. Sometimes we’re not ready or feel we’re not able to let them go. Reach out to fellow pax, your church, family, friends. You all have people that love you that are willing to help. Will you let them? Are you ready to let these little burdens go?
Thanks to Cohiba for the opportunity to lead.
Hope you all enjoyed getting #squatched!