Tag: Headspin

Black Diamonds… No Burpees

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Warmup:

15 rounds
30 seconds work 10 seconds rest
15 Merkins and 15 LbcS

Quick Michael Phelps Cool down and then moseyed around the elementary school circle to the base of the hill.
Did a EMOM where every minute on the minute we’d run up the hill and then after another minute would run back down the hill. Repeated until all Pax finished these exercises:
25 HR Merkins
100 Squats
150 2- Ct Flutters
50 Diamond Merkins

Run to Elementary School got to the far end and did the following:

30 Seconds work 10 Seconds rest
SSH
High Knees/Jump Rope
Imperial Walkers
Catalina Wine Mixers

X2 Rounds

Run back to COT

Did a Jack Webb of Big Boy Situps with Freddy Mercury’s

This took us straight to 6.

Big question today for the Pax to mull over is “what’s your black diamond?” What’s you big challenge and how do you overcome it?

Thanks to Poppins for the lead!

Take care everyone!

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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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Football field with Yds to go!

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WARMUP: SSH, Windmills, Cherry Pickers, Imperial Walkers, Merks, Squats, Slow mosey, Rebel Merks, LBCs…
THE THANG: 6s and 11s on the Foorball field using the Yard Markers as pain points to traverse the 100yds. 6s Big boys and burpees greeted the pax followed by BombJax and Merks followed by a round of 11s with Squats and Plankjax. Pax fluttered waiting for Six. Circled up midfield for a quick Starfish set up using each corner of field for an in-cadence random Pax grabbing the reigns.
MARY: 4 mins round of Mary that Senator Tressel upgraded w some Xs and Ohhhs – that was a crowd pleaser!
ANNOUNCEMENTS: Cannoli run, Newsletter, and You
COT: Prayers and Praises for Drop thrill, recent surgery for Pax members, Luka and parents, and health and patience in general.

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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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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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Wrapping up AKA#4

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WARMUP: SSH X 30, Imperial Walker X 15, Squat X 15, Merkin X 10, Lunge X 15, Mountain Climer X 15, Dry Docks X 10, Burpees X 10, Monkey Humpers X 15, SSH X 30
THE THANG: Mosey to band lot, HIIT workout. 45 seconds work, 15 seconds rest. 4 rounds of each. Merkins, Squats, Burpees, Mountain Climbers. Mosey to Pull up bars. Try to get 4 sets of: Pull Ups – 5, Dry Docks – 20, Big Boys – 20, Diamonds – 10. Mosey to front parking lot for Mary.
MARY: All X25 – Flutters, Hello Dolly, Freddy Mercury, Rosalittas, Box Cutter. Mosey back to COT for cool down stretch.
ANNOUNCEMENTS: Cannoli run, blood drive
COT: Prayers for FNG StageLeft for his upcoming move, Luka and Vuvazella. Thanks to all the PAX that supported AKA#4.

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Dangling in the rain

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WARMUP:
Goofballs
Windmill
Low slow squat
moroccan night club

Dead hang – 1 minute x 2
It was at this point the rain started coming down mightily. Turns out men are waterproof.

THE THANG:
11s
Pullups
CDDs at bottom of hill
The rain was absolutely relentless. But these men were tougher than the rain

10 toes to bar
29 squats in honor of Travis Manion

Now that the rain let up, yog to the overhang for some fake broga

Couch stretch
Lizard stretch
Touch your toes
Pigeon stretch
Lat stretch
Chesticle stretch

MARY: stretchin’

ANNOUNCEMENTS:
Men’s shelter – May the 4th be with you
The Print Shop is hosting a memorial day Murph at 8am on Memorial Day

COT:
Lift up prayers for Luka

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Field Work

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WARMUP:
15 – Side Straddle Hops IC
10 – Windmill IC
15 – Moroccan Night Club IC
10 – Cherry Pickers IC
10 – Burpees OYO

Mosey over to the track.

THE THANG:
Burpee Team Indian Run
Split into 2 teams, running in opposite directions around the track for 4 laps(1 mile). The last person drops and does 5 burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Losing team does 10 Burpees OYO and winning team does 5 Burpees OYO.

Charles Bronson on the Football Field
Start at goalline to complete exercise. Sprint 80 yards to the opposite 20 yard line. Bear crawl 20 yards to goalline. Mosey back to start.

Exercise List:
50 SSH
50 Merkins
50 burpees (modified to 25)
50 LBC’s
50 Jump Squats

Mosey back to COT.

MARY:
ABC’S of Abs
25 4-count Flutters

ANNOUNCEMENTS:
Check your newsletter

COT:
Show to know! 👊🏻

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