Tag: HarryCarry

HIIT & Move

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WARMUP: Walked/Mosey to a more suitable parking lot surface and performed the following exercises: SquatsICx10, WindmillsICx10, SSHICx15, PeterParkersICx10, MerkinsICx10, MountainClimbersICx12
THE THANG: Stayed in the preferred parking lot and performed the following routines.
HIIT series for 3 rounds – 40sec of 1st exercise followed by 20sec of 2nd exercise, 30-45 seconds of moseying/walking in between rounds. 1st Exercise-Sumo Squats, 2nd Exercise-Jump Squats.
Next it was time to move a little bit. Start at the beginning of a parking space row. Move 2 parking spaces forward, perform an exercise, and then move 1 parking space back, perform an exercise. Continue this routine for 5 minutes. Mode of travel forward was Alt Lunge Walk, mode of travel backwards was Alt Backward Lunge Walk, exercise performed at each destination was 3 Burpees.
2nd HIIT series was the same as the first but with different exercises. 1st exercise was Inch Worm Merkins, 2nd exercise was Shoulder Taps. Performed 3 rounds.
Time to move again so we did the 2 parking spaces forward and 1 parking space back flow with different mode of travel and exercise. Mode of travel forward was Bear Crawl, mode of travel back was Crawl Bear, exercise at each destination was 5 CDDs. Completed 5 minutes
Time to HIIT the Abs. Same HIIT routine as before.
Round#1 – 40sec of LBCs followed by 20sec of Reverse Crunches
Round#2 – 40sec of AHs followed by 20sec of Gas Pumpers
Round#3 – 40sec of BigBoySitups followed by 20sec of Straight Lower Leg Lifts
Mosey/walk back to COT!

MARY: Didn’t need it
ANNOUNCEMENTS: Bethel Men’s Shelter, Memorial Day Murph, Kenya Convergence
COT: Health – mental and physical

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Halting Ring of Fire

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17 pax posted at Ring of Fire.

Started with a run. Did some Toy Soldiers and carioca.

Warm up with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.

Ran around to the back of NaFo.

Did bench work: step ups (10 each leg), incline merkins (12 I/C), dips (12 I/C), butt touch squats (12), decline merkins (10 I/C), calf raises (18).

Proceeded to run some more, and stopped at the band practice lot. Did “Munitions factory”:
Pax do low plank for 1 min (this is home), then bear crawl about 100 yards (this is your commute), then do work at your factory making BOMBS (pax do 25 each of: burpees, OH claps, merkins, big boy sit ups, squats), then commute back home doing a nur, then plank for the six.

Then we ran to the pull up bars.

Did 6 pull ups and 6 toes-to-bar
.
Next run back to shovel flag for some mary…we did the Sally (Moby’s Flower) routine where leg raises for “bring sally up” and 6 inch leg hold on “bring sally down”.

Fini, COT.
HALT = Hurt, Angry, Lonely, Tired. These can be triggers for our Jester. Be aware so that you might be able to break the cycle.

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The Armory 13

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A bakers dozen (13) pax came out to the Armory.

Started with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.

Then into a tabata/HIIT routine: 45 seconds ON exercise, 15 seconds rest/transition. The sets were:
Set One:
KB Swings
Side bends
Tricep press
Goblet squats
Burpees (without coupon)

Set Two:
Curls
Shoulder press
Bent over rows
Thrusters
Mountain climbers (without coupon)

Set Three:
Bob & weave
Standing rows
Alternating revers lunges
America Hammer
Merkins (without coupon)

In between of each set we did a short run.
Rinse/repeat sets.

Finish with some mary: Flutters, freddies, box cutters, LBC

Fini
COT

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Alcatraz Runs of pain

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Six pax posted at Alcatraz.

Started with a mosey run down to the circle and back.

Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (10x I/C)
Moroccan Nightclubs (10x I/C)
Low slow squats (10x I/C)
Big Arm Circles (6 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Short mosey run

BB court relays
10 Bobby Hurleys at the baseline, run to ½ court and do 20 Bobbys, run to far court and do 30 Bobbys, run/return to baseline.

Run to pull up bars
Pax do five pull ups and five toes to bar, waiting pax plank

Run again
“Bench” work: at short retaining wall we did: step ups, Dips, Incline Merkins, butt touch squats, calf raises, and then decline merkins.

Run some more.

Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do jump squats, repeat
Bear crawl…stop and do merkins, repeat
Lunge walk…stop and do smurf jacks, repeat

Short mosey run
Back at the BB court: Prison yard burpees; from 7. Pax start in one corner and do 7 burpees, then bear crawl to next corner, do 6 burpees, bear crawl to next corner, do 5 burpees, and so on until 1.

Run. Some. More.
Wall work: Wall sits (rotate pax doing three burpees), BTW.

Back to parking lot:
Airbornes
Mary
Fini
COT

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Get the BB out before I can’t type later

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WARMUP: A quick broga-y stretch and mosey through the parking lot w/ some high knees and karaoke.
THE THANG: Picked up cinderblocks and started at the top of the hill adjacent to the JROTC building… 10 reps of each exercise w/ block:
– swings,
– overhead press,
– overhead tricep extension,
– curls,
– upright row,
– merkins,
– lunge w/ core twist,
– squats,
– calf raises

Mosey to bottom of hill and repeat with 1 less rep before heading to next location. 10-9-8…1

The PAX made it to the bottom of the hill near SCES bus loop playground and back to the top of the hill near NFHS bus loop entrance before returning to the starting location adjacent to the JROTC building and returning the blocks.

Mosey back to COT for some additional broga-y stretching.

ANNOUNCEMENTS: Cannoli Run tomorrow, read your newsletter
COT: Show to know!

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2 Mile Run & bear crawl & crawl Bear Bonanza

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WARMUP: The Usual
THE THANG: 2 Mile Run; Followed by 5 merkins, 25 Yard Bear Crawl, 25 Yard crawl Bear, 5 Burpees, 50 Yard run, 50 Yard Nur, 5 Burpees, 50 Yard run, 5 merkins ( Up to 10 Rounds, I made 6)
MARY: None
ANNOUNCEMENTS: None
COT: Thoughts for Splinters Mom (Peace at Home), and My Nephew (Have fun with Rock and roll, but not too much fun)

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OOO Sally

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WARMUP: Mosey around NAFO parking lot to ROTC BLDG.
10 Windmills
10 Hillbilly Walkers
20 SSH
THE THANG:
Grab blocks and head to Sugar Creek Elementary
Round 1: 25 Squats, 25 Curls, 25 Swings, 25 Press, 25 Rows
-Run to top of hill for 3 pullups
Round 2: 25 Squats, 25 Curls, 25 Swings, 25 Press,
-Run to top of hill for 3 pullups
Round 3: 25 Squats, 25 Curls, 25 Swings,
-Run to top of hill for 3 pullups
Round 4: 25 Squats, 25 Curls,
-Run to top of hill for 3 pullups
Round 5: 25 Squats,
-Run to top of hill for 3 pullups
Mosey to COT / Parking lot:
25 Mountain Climbers, 25 Flutters – run a lap around the lot
25 Lunges, 25 American Hammers – run a lap around the lot
Finished strong with squats to Bring Sally Up.

MARY: none
ANNOUNCEMENTS: read the newsletter
COT: prayers for safe travels and mothers day weekend.

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Cinco De Mayo History Lesson

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WARMUP: Lap around parking lot ending inside football stadium gates.
THE THANG: Cinco De Mayo History lesson. Fun exercises while the PAX learned. Cinco De Mayo is a celebration of the victory of the Battle of Puebla De los Angeles in 1862.
5 Burpees
18 Merkins
62 Overhead claps
The battle was against the French. 20 Freddy Mercury’s
Pueblo de las Angeles: 10 Flying Squirrels
1861 Mexico defaulted on loans to Europe hence the invasion. 18 Werkins | 61 Moroccan Night Clubs
The countries Mexico default to were Britain, Spain, and France.
Britain: 10 Bonnie Blairs Spain: 10 Sumo Squats
The leader of France was Napoleon III: 10 Nolan Ryan’s each side
France: 6000 troops. Mexico: 2000 troops. 2 laps around the track.
France eventually withdrew from Mexico 1867. 18 Diamond Merkins | 67 SSH
Mexican Independence Day: Sept. 16 1810
18 Ranger Merkins | Burpees
MARY: LBCs, Flutters
ANNOUNCEMENTS: prayers for healing
COT:

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Shield Lock Q

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WARMUP: SSH, Merks, Squats, Imperial Walker, Hill Billy Walker, Plank Jax
THE THANG: Four Corners with 2 exercises at each w a stop in the middle for some BombJax.
Destiny took over and knocked out some bench exercises w Derkins, Dips, Merkins, and a round of Peter Parker, Parker Peter and shoulder taps. Bass grabbed the Q stick for 2 rounds that included some SSH, Seal Jax, Overhead claps, and nightclubs. OH and the mumble chatter that erupted with the run up to the “top of the hill” and back. Round 2 offered up Squats, Jump Squats, and Calf raises before another run up the “hill”.
Solid leadership by Bass-oh-matic!
Rebel closed out the session with ramping up core exercises- sprints- and a lovely round of Mary ( which is always a crowd pleaser when you exceed the 10 count….

MARY: ugh!!!
ANNOUNCEMENTS: Doty run, Litter pick up this Saturday May 13th, canoli run, blood drive and read the news letter. Sawdust reminded the group of the 2 mile run that happens each month.
COT: Bass closed us out.

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Burpee-fest with running.

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WARMUP: poorly cadences SSH, windmills, cherry pickers, Moraccan’s.
THE THANG: The Daniel

A native of Canton, Ohio, Sergeant First Class Daniel B. Crabtree died on 8 June 2006 in Al Kut, Iraq, while supporting Operation IRAQI FREEDOM.
Crabtree joined the U.S. Army Reserve in 1992 and the Ohio Army National Guard in 1993. He served as an Administrative Specialist and a Military Policeman prior to completing the Special Forces Qualification Course in 2004.
SFC Crabtree was assigned as a Weapons Sergeant in the Ohio Army National Guard, Company B, 2nd Battalion, 19th Special Forces Group, Columbus, Ohio, when he died of injuries sustained from an improvised explosive device that detonated near his vehicle during combat operations.

50 burpees
400 meter run
Thruster, 21 reps
800 meter run
Thruster 21 reps for @harrycarry and @darkhelemt. Audible to Chest press 40 count for the rest of us just trying to keep up.
400 meter run
50 burpees

With about 10 minutes left 2 rounds of The Seven was attempted.

The Seven
Seven rounds for time of:
7 Handstand push-ups
Squats 7 reps
7 Knees to elbows
Bobby Hurleys 7 reps
7 Burpees
7 Toes to Bar
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

MARY: Done in between the 2 Hero workouts by those who finished early.
ANNOUNCEMENTS: Blood Drive this week. Signs up now before 3D blankets Slack with it.
COT: Prayer were answered, Prays were asked for. Be a good Sheppard of Gods work and support each other.

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