Tag: HarryCarry

Ranch Relays

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Let’s try this again… slack doesn’t like my backblasts and the first one I wrote for this was may more epic-er
WARMUP: lap around CoT parking lot and circle up for stuff including SSH until first PAX quit – 51 to be exact

THE THANG:
Ranch Relay
Split into 2 teams to compete against each other in relay race where each team member took a turn to complete about a 30 yard out and back with a 45lb plate. While not doing the out and back the rest of the PAX completed various core work including LBCs, flutters, shoulder taps, and Freddy mercuries.

First race – mode of transportation was overhead rifle carry

Second race – mode of transportation was right handed suitcase carry

Third race – mode of transportation was left handed suitcase carry

Fourth race – mode of transportation was overhead rifle carry

After each race PAX took a break from racing with 5 burpees OYO

Tie goes to the Q and thus my team was crowned the inaugural Ranch Relay champions

After relays, we moseyed to the car line loop near the entrance to the other school.

We did an accumulating ladder with laps around the pickup line loop except we scaled the retaining wall on each lap.

5 burpees
10 merkins
15 squats
20 LBCs
25 Overhead Claps
30 Lunges

MARY: ran back to COT

ANNOUNCEMENTS: newsletter

COT: yup

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Deck O’Pain

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WARMUP: Windmills, Morrocan nightclubs, Imperial walkers and Hillbilly walkers…short mosey up to NaFo bench area.
THE THANG: Deck O’Pain
JOKERS= 10 BURPEES
HEARTS= MERKINS
DIAMONDS = SSH
CLUBS= BIG BOYS
SPADES = CDD
ONCE WE COMPLETED THE DECK WE DID A RUN WITH 10 BURPEES.
WE DID A SHORT MOSEY OVER TO THE PULLUPS BARS AND DID 5 ROUNDS OF
5 PULLUPS
5 KNEES TO CHEST
10 SQUATS
THEN RUN DOWN TO THE STOP SIGN AND BACK.

MARY: some Mary was had ending with body destroyers
ANNOUNCEMENTS: Bethel, newsletter and Murph
COT: Prayers and Praises

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Closing out the week in good form

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WARMUP: windmills to start and various exercises in cadence while a few pax rolled in hot.
THE THANG: mosey to the sugar creek elementary school back lot for rounds of 5’s 17’s and 23’s

Set 1 – 5 rounds – 5 burpees, 17 merkins and 23 squats with bear crawling in between stations.

Dark Helmet used the pink Port a John. Other details unknown.

Set 2 – 5 rounds – 5 squats, 17 lunges and 23 side straddle hops with crawl bearing between stations.

Observation – Harry Caray is getting faster as he ages.

Mosey to pull up bars for 7’s and Cindy’s- Pull ups and cinder block curls. Flutters with the block held high to finish.

Return cinder blocks to the pile then 5 burpees OYO before a slowsy to COT.

MARY: a minute’s worth of abs plus one body destroyer brought us to 0600.

ANNOUNCEMENTS: You bet

COT: 5th core principle with emphasis on our concentrica – namely shorties.

Thanks, Harry Caray for the call! :eye:

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Not lost, just searching

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Ran loops, original plan was a 1.7mi loop but ended up doing a reverse YMCA route 2x loops. I got 2.8mi in.
Everyone was accounted for.

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Plates of Pain

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WARMUP:
SSH
Low Slow-ish Squats
Tempo Merkins
Moroccan Nightclubs

THE THANG:

The plates of pain:
Partner up
One partner does 5 squats, 5 merkins, 5 big boys ad infinitum.
Other partner moseys to one the (paper) plates of pain and does the exercises written on it. Partners then trade off. Once each partner has done the exercises on a plate they move to the next plate. MOT is done out and back.

1. Bear Crawl – 15x Carolina Dry Docks
2. Sprint – 15x Box Jumps
3. Lunge Walk – 20x Bonnie Blairs
4. Broad Jump – 15x Donkey Kicks
5. Duck Walk – 30x Monkey Humpers
6. Nur – 30x Calf Raises (10 regular, 10 wide, 10 pigeon-toed)
7. Karaoke – 10x Side Lunges each leg
8. Crab Walk – 30x Lonely Cowboys

MARY:
Ab Lab

ANNOUNCEMENTS:
Bethel

COT:
Yes

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The Work

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WARMUP: SSH, Windmills, MNC
THE THANG:
Mile on the track
10 Burpees
10 Squats
10 Merkins
10 Big Boys
Every 1/4 of a lap one of these exercises was done
x4 = 1 Mile

Then we went to the cinder block area and did
24 BLOCK SWINGS
10 BURPEES

20 BLOCK SWINGS
8 BURPEES

16 BLOCK SWINGS
6 BURPEES

14 BLOCK SWINGS
4 BURPEES

12 BLOCK SWINGS
2 BURPEES

10 BLOCK SWINGS
1 BURPEES

RUN OUT AND BACK TO THE CROSSWALK IN FRONT OF THE FOOTBALL STADIUM

3 ROUNDS
MARY: Box Cutters
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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What’s In The Cards For Today?

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WARMUP: Abe Vigoda, Cherry pickers, merkins, SSH, Imperial Squat Walkers, MNC, Hillbilly Walker
THE THANG: Mosey to gridiron, turn on the “boom box” for some tunes, pick a card at each corner of the field, 10 reps per card, 25 reps per royal, 100 reps per Ace. Run in between each corner.
MARY:
ANNOUNCEMENTS: Bethel Men’s Shelter July 4th cookout, Care Center lawn maintenance, Cannoli Run next weekend.
COT: Prayers for Brother In Law whose in hospice care. safe travels.

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25 is the count

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WARMUP: Mosey SSH, windmills, imperial walkers, hillbilly walkers.
THE THANG: do 3 exercises 25 reps each then run
Merkins, dips, derkins, irkins, Peter Parker’s, Parker peters, mtn. Climbers, squats, lunges, calve raises, dry docks, LBCs, flutters, big boys. Maybe a few others.
MARY: Wheezy Jefferson’s , hello Dolly

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Mixed bag at the Yard

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Started with a short mosey, zig zag thru the bollards, then circle up for a warm up of: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All in a variation of 10-15 reps I/C.

Thang 1: Mtn Climber relays. Three cones, do 20 m/c at #1, 30 at #2, and 40 at #4; run back to base line.

Thang 2: Bench work. Did step ups, derkins, butt touch sqts, inline merkins, dips, calf raises.

Thanks 3: Prison yard burpees. At half basketball court, Start with 6 burpees in corner 1, bear crawl to corner 2, 5 burpees, keep going around/down in burpees.

Thang 4: Four-corners Street walker style
Four corners/cones: 1st= 10 merkins, 2nd=20 LBCs, 3rd=30 monkey hmprs, 4th=40 SSH. Routine is: cone 1, then back to start line, then cone 1, cone 2, then reverse to cone 1 again and back to start line; then cone 1, cone 2, cone 3, then reverse: cone 2, cone 1, start line; then cone 1, cone 2, cone 3, cone 4, then reverse: cone 3, cone 2, cone 1 then start line. Results in: 70 merkins, 100 LBCs, 90 Monkeys, 40 SSH.

Short Mary round

COT

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Bars, blocks and Street Walkers

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Bars, Blocks and Streetwalkers at Varsity
Started with a short mosey then circle up for a warm up of: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All in a variation of 10-15 reps I/C.

Thang 1: Four-corners Street walker style
Four corners/cones: 1st= 10 merkins, 2nd=20 LBCs, 3rd=30 monkey hmprs, 4th=40 SSH. Routine is: cone 1, then back to start line, then cone 1, cone 2, then reverse to cone 1 again and back to start line; then cone 1, cone 2, cone 3, then reverse: cone 2, cone 1, start line; then cone 1, cone 2, cone 3, cone 4, then reverse: cone 3, cone 2, cone 1 then start line. Results in: 70 merkins, 100 LBCs, 90 Monkeys, 40 SSH.
Short mosey run

Thang 2: Bars and Blocks
Alternated between doing 10 reps on the bar and 20 reps with a cindy. Bars were: pull ups, chin ups, switch grip, switch grip, toes to bar. Blocks were squats, KB swings, curls, OH press, bent over rows.
Short mosey run

Thang 3: pass the ammunition
Pax curb plank. Cindy gets passed down the line of pax, then 3 curb merkins, cindy gets passed back to starting pax, 3 merkins, pass cindy rinse/repeat for a about four cycles.
Short mosey run

Thang 4: wall sit while each pax runs out and does two manmakers with cindy.
Mary, COT, Fini.
Total of 5 pax.

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