Tag: HarryCarry

Iron Mike made me late

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WARMUP: When you stay up late to watch Tyson, you sleep too long and then the site Q takes over. When you hear others stayed up to watch as well, you don’t have any excuses.

Thanks to JCruise for stepping in to get things started!

Disclaimer was given and we did a few warmup exercises before we got going: windmills, low slow squat, merkins, and cherry pickers.
THE THANG: Pearls on a string with a tour of campus. Started with 10 and then added 20 to the 10, and so on at each stop.
1. 10 bomb jacks
2. 20 Diamond merkins
3. 30 hammers (single count)
4. 40 squats
5. 50 flutters (double count)
6. 60 calf raises (3 different ways)

The tour took us to one entrance, then down a trail path, couple light poles, and all over. It was great and fun conversation.
MARY: quick round the horn call out of exercises
ANNOUNCEMENTS: got it
COT: CSPAN style!

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Marconi

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Quick warmup and then right into the Marconi:

first: Run from stop sign at bottom of the hill to the stop sign at AO Jones end at the ROTC Building. This is about 2382 feet, where 2382 was Marconi’s badge number.

Then second:
11 Toes-to-Bars, alt = knees to chest
20 Air Squats
16 Kettlebell Swings w/ cindy

Repeat the above bars/blocks routine ten times.

11/20/2016 was when Marconi was killed in the line of duty.
Then third: 20 burpees for 20 years on the job.

Back fill: 30-20-10 routine: Pax do 30 reps of two exercises, then do 20 reps, then do 10 reps. Then run to bottom of the hill and back. We did:

OH Press (w/ cindy) – Pickle pointers
–run loop–
Chest press (w/ cindy) – big boy sit ups
–run loop–
Curls (w/ cindy) – Crunches
–run loop–
Fini
COT

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Bars Blocks Benches Burpees

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Run
Warmup
SSH (15x I/C)
Windmills (10x I/C)
Imperial Walkers (15x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Run
Thang1: Pull up bars. Did pull-ups, knees2chest, chin-ups, toes2bar, switch grips, negatives, dead hangs.
Run
Thang 2: bench work
Derkins (I/C 15x)
Step ups (10 each leg)
Butt touch squats (I/C 15x)
Run the loop, return to benches
Inclines (12x)
Dips (I/C 15x)
Calf raises (normal, toes out, toes in)

Run
Thang 3: Burpee relays. Start with 3 burpees, at spot 1, S2=6 burpees, S3=9 burpees. Run relay in between.
Run
Thang 4: block work: with cindys: curls, OH press, thrusters, flutters, goblet squats, KB swings.
Run to flag
Mary
Fini
COT

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Tabata and Poison

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Beautiful morning at the Yard!

Warmup was basic format

15 ssh
5 windmills
15 IW
15 HW
15 Mnt climbers
15 Plank Jacks
Some stretches

First routine

Pick your poison

First to 100 reps beeper goes off every 2 minutes. When beeper goes off you run to a point(50 yards) and return.

1. Merkins or Squats
2. CDD or lunges
3. Flutters or HD
4. Lbc or FM

Then mosey back towards COT

EMOM

5 minutes

5 squats 10 merkins 15 LBCs

Run

4 minutes

5 bbs 10 HD 15 Flutters.

Ended right at 7:15.

Great to be out in the Gloom. Haven’t been 100% for awhile but felt refreshed being around the guys.

Thanks for the call <@U05RN7GSDLH>!

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Ranch hands

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Three dudes at The Ranch started with a run.
Then warmup:
SSH (15x I/C)
Windmills (10x I/C)
Imperial Walkers (15x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Run
Thang 1 Fish Tacks:
Pax do the transportation and stop when directed to, then do the exercise called, we did:
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do merkins, repeat

Mosey run.

Thang 2 Bench work, in front of middle school:
Derkins (I/C 15x)
Step ups (10 each leg)
Butt touch squats (I/C 15x)
Run the loop, return to benches
Inclines (12x)
Dips (I/C 15x)
Calf raises (normal, toes out, toes in)

Run
Thang 3: burpee relays; three light poles, L1=2 burpees, L2=4 burpees, L3=8 burpees.
Repeat above with mountain climbers.

Run
Thang4: at the playground/monkley bars:
Dead hangs. Pax counted to 10. Then 5 pullups, then dead hand round again.
Run
Thang 5: Bball drills: shuffle to left/right as directed and then do the exercise called. We did: bobby hurleys, monkey humpers, squats. Got to the quads on this one.

Thang 6: slam ball toss: 15lb slam ball, sit and toss it to each other.

Mary

Fini
COT

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Vests off

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WARMUP: yea a bit
THE THANG:
Run around
Did a sequence to get Esso to lose the vest:
12 Mike Tyson
Bear crawl
12 Curb Albert
Crawl bear
10 Mike Tyson
Bear Crawl
10 Curb Albert
Crawl bear

YHC was willing to go down to zero, but Esso (thankfully) shed the vest.

String of Pearls
10 merkins
20 squats
30 flutters

Solid distance and quite a few stops
MARY: toss the sand bag I brought, bear crawl to it.
COT: saw a college picture of an old friend and he looked more than young. He looked energetic, optimistic, and full of the belief that he could make a difference. I want to recapture that in all I do

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Lifting @ the Country Club

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WARMUP: SSHinCadencex30, IWsinCadencex15, SSHinCadencex20, HWsinCadencex15, SSHinCadencex10, MCsinCadencex15, MerkinsinCadencex10

THE THANG: Set-up our lifting toys on the sidewalk at the front of the stadium. PAX partnered up. 1st partner runs from the sidewalk to the end of the parking lot, perform 3 burpees, then runs back to his partner. Partner #2 performs the noted exercise with equipment until Partner #1 returns. There were 7 toys, PAX played with each toy twice.

35lb Dumbbell = 1 hand alternating Snatches
Heavy Rope = Arm Swings
Cindy = CurltoCleantoPress
60lb Sandbag = Bent Over Rows
40lb Ruck = KB Swings
AB Roller = Rolling of ABs
30lb Slam Ball = Slamming the Ball

Next, we moseyed to first island in the parking lot where there were 2 – 45lb plates. 1 PAX farmer carried both plates to the next island and back while all other PAX performed an ab exercise of their choice. Had time for each PAX to make one trip.

MARY: See above

ANNOUNCEMENTS: Bethel Men’s Shelter, Bourbon & BBQ, Thanksgiving Convergence, read your newsletter or talk to Time Machine as he mentioned several other events. Dude knows what is going on in The Fort.

COT: STK

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Don’t be a weak sauce

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WARMUP: Some Broga, SSH, windmills, quad stretches, push ups, shoulders
THE THANG: The Helton – 800 meters, 30 squat thrusters with block, 30 burpees x 3 rounds – plus elevens of Merkins and curls
MARY: in between
ANNOUNCEMENTS: Bethel Men’s Shelter, BBQ/ Bourbon event
COT: mental health, unity in our country, family

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The Donny & Birt

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This was my make-up Q for having missed 2 weeks prior for being DR.
WARMUP: SSH, Merkins, Moroccan Nightclubs
THE THANG: The Donny: U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
21-15-9-9-15-21 Overhead Press and Man Makers run a lap around the parking lot

The Birt
Corporal Ashley Birt enlisted into the Australian Regular Army in June 2007 and was allocated to the Royal Australian Engineers as a Geospatial Technician.
He was killed in Afghanistan on Oct 29, 2011
11 Rounds
Run around the parking lot
10 Curls
10 Big Boys
10 Chest Press

MARY: LBC’s til time ran out
ANNOUNCEMENTS: Bethel Serve 11/7. Read your Newsletter
COT: It’s between the PAX who were there 😉

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The Big 4-2 Birthday Beatdown

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After it was announced that there was an FNG, I felt like I had to be a little more through on our disclaimers, especially with the Nations Leader there. So, disclaimers and 5 core principals were given to help the FNG out.
WARMUP: Mosey the long way around the parking lot. This started the grumbling, so I knew I was on the right path.
42- SSH (for my birthday number)
6-Windmills and then that was enough.
THE THANG: Run over to the bars and get a block.
With a partner- 42 seconds of pull-ups and walls sits with the block in your lap
21 Merkins and 21 Overhead Press
21 Curls and 21 Squats with Block
Rifle Carry the block from the bars to the stop sign and back to the street in front of the bars area
21 BigBoys with the block and an overhead press at the top of the sit up and
21 Chest press
We put the blocks to the side and then ran down the hill and around the left side of the school parking lot.
Regrouped and gave instructions for 11’s up the hill with Burpees and Squats as the exercise.
MARY: Put the blocks up
ANNOUNCEMENTS: Bethel Shelters Service 11/7, Bourbon & BBQ 11/8, Adopt-a-Hwy Trash Pick-up 11/21. Christmas Party 12/21.
COT: Prayers & Praise for our teachers. We have great teachers supporting out kids. Don’t let the politics get in the way of recognizing the good work and support our kids have. Prayers for <@U035XDY7ABC> and the work that he and <@U04GQT8NQ4C> and their crew are doing up in the WNC mountains with CRI. Prayers for those not offered as we all have things going on in our lives.

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