Tag: Headspin

Masters week &. 9 holes of golf

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WARMUP: Mosey to the millstone parking lot for various exercises with burpees sprinkled in
THE THANG:  9 holes of golf – counts always adding up to 18 – burpees at the tee box and squats at the green: 16-2, 14-4, etc. pax played par 5’s 4’s and 3’s – covered almost 3 miles on this alone. Afterwards, pax moseyed to veterans park for a pledge to honor all who serve our country.
MARY: no time – Stang thought it more important we stretch, so after 5 burpees upon getting back to WEP, we did.
ANNOUNCEMENTS:  took place
COT: 5th core principle

Thanks, Grinder, for the call out. Honored to lead where it all started. 👁

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Varsity Football Prep work

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WARMUP:
Ran up to the band practice field where we did the following:
SSH, butt kickers, toy soldiers, windmill, morocco night club
THE THANG:
Using the football field we ran sprints increasing sprint distance after each down and back. First two was sprinting from 40 to 40, Next 30 to 30 20 to 20 and then all 100 yds.

Next we did hand release merkins every 10 yds increasing count each 10. Starting count was 1

Next exercise was squats. Starting count was 2

Last exercise was LBCs. Starting count was 3

Last 10 minutes we stretched because YHC about blew my hamstring during sprints.

MARY:

ANNOUNCEMENTS:
COT:

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Was this Moderate Enough for you?

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WARMUP:
25 SSH
10 HB Walkers
10 windmills
10 Mt Climbers

THE THANG:
4 corners round the parking lot 2X:
10 burpees
20 lunges
30 merkins
40 squats

Mosey around the school to the wall:
Wall Sits while each person does 5 Mike Tysons
10 derkins against the wall
10 BombJacks

Mosey to picnic benches for Dora. One person runs while Partner does:
100 Step Ups
100 Dips
50 Derkins
100 Wide Arm Merkins

MARY:
20 bobby Hurley’s, 10 JLows, Elbow to knee Bicycle, 20 flutters

ANNOUNCEMENTS: All the things
COT: Prayers for family and health

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AKA#4 Day 9 – Accumulator Day

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WARMUP: Mosey with some SSH, Merkins, squats, etc
THE THANG: Accumulator! Parking lot burpee accumulator…Burp bear crawl, burps+1, then lunge walk, burp +2, bear crawl, you get the jist. End up on other side of parking lot, 10 Muscle ups on the brick wall. Mosey to front of school, 15 derkins and 25 dips. Mosey down a bit to the columns. Squat Accumulator. Each column squat and add one. 14 columns = lots of squats. Mosey to hill. Run to cone 2 merkins, back to start 1 burpee, 1st cone 2 merkins, 2nd cone 4 merkins, back down to 1st cone, 2 merkins, to start add a burpee. There were five cones = Lots of Merkins

MARY:
ANNOUNCEMENTS: AKA Day 10 is Sole to Sole. 0500 start with Airborne on the Q.
COT: Yes we had one.

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Q-School Session 2

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For Q-School, we focused on a solid warmup in cadence.
Had the newer PAX build some reps.

Also worked to push the PAX a bit with a DORA, and then some Pearls on a String. Small discussion of how these workouts function and how to describe them before executing them. Focused mainly on basic exercises, there’s no need to do a 12-count exercise before you can count imperial walkers.

Exercises we stuck around:
Merkin
Squat (& low slow variety)
Imperial Walker
Side Straddle Hop
Burpee

Some discussion of in-cadence vs. single count. We had the PAX work on cadence count again once they were winded after running the Bus Route Hill.

I encourage PAX to review the Q101 document https://docs.google.com/document/d/1zFiVyspf1Xph6GIv-r-z5brONWUzhEYrBvXzbnKfdBc/edit?usp=sharing and the Fort’s Workout Q Handbook https://docs.google.com/document/u/0/d/1TSlzhBPmkrGp3_kI7qA-UpI57tSVzo_mdyKpqXAJQ4k/mobilebasic

Remember to observe the PAX, ask the Site Q to cover the 6, take command, and to HAVE FUN. It’s a free workout group! Yes, we are strivign to be better, but put some personality and joyfulness into your Qs!

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Blocks of Pain

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WARMUP: Mossie, side straddle, cherry pickers, windmill and merkins
THE THANG: max reps with cinder blocks while your partner runs, 3 sets of each exercise Curls, Shoulder press, bench press, upright row.

Then finished on the pullup bars, 10 knee ups or toes to the bar and then run a lap.
MARY: No Mary- out of time
ANNOUNCEMENTS: read knews letter
COT: Prayer by LD

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The Accumulator hit by inflation is painful for everyone

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We had 12 Pax, make it 13, Splinter drove through the Circle of Pain while we were doing out Side Straddle Hops. While I did prove a disclaimer, I forgot to mention incoming vehicles as a potential hazard.
Back to warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches, Peter Parker, Parker Peters)
Next, we moseyed to the entrance of the Middle School. The workout for the remainder of time was The Accumulator:

Do the exercise and take a lap around the buffet. Rinse and Repeat, accumulating each exercise.

10 Merkins – 20 Flutter Kicks – 20 Squats – 30 Plank Punches – 20 LBC’s – 20 Carolina Dry Docks – 10 Burpees

Unfortunately, the above reps were impacted by inflation, here are the revised reps:

15 Merkins – 25 Flutter Kicks – 25 Squats – 36 Plank Punches – 28 LBC’s – 25 Carolina Dry Docks – 15 Burpees

**lesson: inflation has a random impact on prices (in this case reps)

Most pax got through the full list, some of the crazies (fast pax) started from the top again. Back to COT.

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Freak In The Sheets!

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WARMUP:  After much complaining about being in the dark we warmed up and started a yog around the back of the school.

THE THANG: We had fun with a skinny starfish SORRY! 😂

Each exercise is followed by returning to the center for 20 squats (crowd pleaser)

Station 1

Round 1 – Hand Release Merkins x10
Round 2 – Add Clap Merkins x10
Round 3 – Add Toe Touch Merkins x10
Round 4 – Add Mike Tysons x10
Station 2 (All Men)

Station 2

Round 1 – Shoulder Tap x15 (Double Count)
Round 2 – Add Mountain Climbers x15 (Double Count)
Round 3 – Add Peter Parkers x15 (Double Count)
Round 4 – Add Donkey Kicks x15 (Double Count)

MARY: We stretched a bit and realized that Italian Job is way more flexible than expected.
ANNOUNCEMENTS: One month till my birthday. Accepting gifts now.
COT: Please pray for mental health and reach out if you need help. Thanks Poppins for the invite and always being a HIM.

The Thrill is gone.

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