Tag: HarryCarry

Flag Handoff to Hominy

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WARMUP:
– Mosey a lap
– Side Straddle Hop
– Windmills
– Moroccan Night Club
– Plank (with sharing of quotes: Mark 10:13-14,16 & Me & My House by Brantley Gilbert)
– Stretches – Explanation of My Q Philosophy

THE THANG:
– 50-100-150 Dora
– 50 Merkin
– 100 Squat
– 150 LBC
– Ladder (Run a lap after each set of exercises. Add an additional exercise each time.)
– 20 Side Straddle Hop
– 30 LBC
– 15 Squat
– 10 Merkin
– 20 Moroccan Night Club
– 10 Lunges each side
– 10 Count Bear Crawl (Walk backwards to get back)
– 10 Big Boys
– 20 Calf Raises on Curb
– 10 Carolina Dry Dock
– 20 Flutters
The ladder was more than enough to get to 7:15am. Bowser Jr and I just barely got to the 20 Calf Raises on Curb.
MARY: None
ANNOUNCEMENTS: There are still slots available for the Christmas Party. Christmas Eve morning convergence is at The Yard. 30/30 at Coach’s Box is a great AO; come out on Thursdays 5am-6pm at FMHS.
COT: Prayers for Drop Thrill’s Aunt Norma. Praises for 3D transitioning into a new job. Continued prayers for Time Machine’s family.
Additional Notes about COT: There were qty: two 2.0s. Bowser Jr, age 9 and Tap Out age 11. During COT, I sent them away from the group to have their own COT. This allows for a safe time for adult men to share and be open with things that they might not be comfortable saying around children. I put Tap Out in charge, and I gave them the following discussion questions:
– Who is your best friend, and what do you like about them?
– What are some ways that you can be a better friend?

Musical Selection:
The album: Dreamrider by Lazerhawk

Quotes:
Mark 10:13-14,16. From the New Living Translation:
13 One day, some parents brought their children to Jesus so he could touch and bless them. But the disciples scolded the parents for bothering him.
14 When Jesus saw what was happening, he was angry with his disciples. He said to them, “Let the children come to me. Don’t stop them! For the Kingdom of God belongs to those who are like these children.”
16 Then he took the children in his arms and placed his hands on their heads and blessed them.

From Brantley Gilbert’s “Me and My House”
“For me and my house, we ain’t raising kids. We’re raising God-fearing women and men.”

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The Return

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WARMUP:
Parking Lot Mosey: 20 SSH IC, 10 Windmill IC
Mosey to American Flag Pole: 10 IW IC, 10 HW IC
THE THANG:
Run lap around drop-off loop, returning to flag pole – 25 Merkins
Run lap around drop-off loop, returning to flag pole – 25 LBC
Run lap around drop-off loop, returning to flag pole – 25 Squats
Run lap around drop-off loop, returning to flag pole – 25 Dips
Run lap around drop-off loop, returning to flag pole – 25 Derkins
Rinse & Repeat
MARY: Yes – American Hammer, Hello Dolly
ANNOUNCEMENTS: Too many to list, RYN
COT: Always

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The Return

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WARMUP:
Parking Lot Mosey: 20 SSH IC, 10 Windmill IC
Mosey to American Flag Pole: 10 IW IC, 10 HW IC
THE THANG:
Run lap around drop-off loop, returning to flag pole – 25 Merkins
Run lap around drop-off loop, returning to flag pole – 25 LBC
Run lap around drop-off loop, returning to flag pole – 25 Squats
Run lap around drop-off loop, returning to flag pole – 25 Dips
Run lap around drop-off loop, returning to flag pole – 25 Derkins
Rinse & Repeat
MARY: Yes – American Hammer, Hello Dolly
ANNOUNCEMENTS: Too many to list, RYN
COT: Always

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Sgt Tommy Mac

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WARMUP: The warmup was SSH, windmills, mountain Climbers, Imperial Walkers and Hillbilly Wallers
THE THANG: Today we honored my good friend and mentor Retired Sgt Thomas McNamara. He served in the Army in Vietnam and when he returned he joined the NYCTP dept in 1973. He was the Pipe Major of the Transit Poloce Emerald Society, the band played at wedding. I was his driver on many occasions and we always ran into some interesting situations. Sgt Mac retired after 9/11 and we lost him on July 5th of this year. He was a great boss,great cop amd great friend. So today we did
5 Pullups
15 Big Boys
20 Curls with Cindy
25 OH Press with Cindy
30 Bent over rows
35 SQUATS
Ran down the hill to the stop sign
Rinse and Repeat
Most got 8 or more rounds

MARY: 2 ab exercises
ANNOUNCEMENTS: Christmas Party
COT: Prayers and praises

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Enter a workout title…

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WARMUP: windmills, imp walkers, HB walkers, cherry pickers, Peter Parkers, all in cadence
THE THANG: 8s:
Station one – merkins, shoulder taps
Lap around parking area to station two
Station two – big boys and American hammers
Bear crawl to station one
Continue to completion

Next was a round of 8x8s
Same idea except the rep counts were multiples of 8
Station one – monkey humpers
Lap around the parking area to station two
Station two – side straddle hops
Lieutenant dans to station one
Continue to completion
MARY: a couple rounds including a loathsome set of makhtar n’diayes
ANNOUNCEMENTS:
COT: was held

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Q has manners. Today

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WARMUP: stretch, SSH, Mtn. climbers, sherry pickers, ssh
THE THANG: Track work- 1sr lap stopping at 4 corners merkins, diamond, wide arm, shoulder tap- 2nd lap squats, alt lunges, jump squats, sumo squats 3rd lap big boy, American hammers, Mtn climbers, LBCs 4th lap burpees, cool down – sprint intervals
MARY:
ANNOUNCEMENTS: convergence, bethel mens shelter
COT: prayers for family, travel, thanksgiving

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Simple, but not easy

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A frozen dozen met at The Honey Badger for a simple but not easy beatdown. Here’s what we did:
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)
– 10 Alternating Shoulder Taps (IC)
– Mosey to Track

Capoot Hero WOD
Officer James Lowell Capoot, of the Vallejo Police Department, died November 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, CA, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor, and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.

– 100 Merkins
– Run 2 laps
– 75 Merkins
– Run 3 laps
– 50 Merkins
– Run 4 laps
– 25 Merkins
– Run 5 laps

Ab Lab
– 10 LBCs (IC)
– 20 Flutters (IC)
– 10 American Hammers (IC)
– 10 Hello Dollys (IC)
– 10 Boxcutters (IC)
– 10 SSHs (IC)

NMM
Today’s workout was proof that it can be simple and still difficult. No PowerPoints needed. No extra explanation. Just Merkins and running. Do enough, and you feel it.

How many times in life do we make things more difficult than they need to be? We worry about things that never materialize. We make excuses to not do something because it might be uncomfortable. We worry ourselves with ornate scenarios we create in our minds that have little to no basis in reality. Sometimes we need to just do the thing. Face it. Do it. Win it. Move on.

-IJ

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