Tag: Headspin

Dick Webb, AB Board of Pain, and Lifting Heavy Things

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Pulled into WEP and parked at the little lot at the top of the hill. Had to unload some heavy things before heading down the hill to plant the flag at the COT area.

WARMUP: Stayed in the COT area for warmups.
SSHx25IC, WMsx7IC, IWsx10IC, CPsx10IC, HBWsx10IC, MNCx10IC. Completed the warmup by moseying from COT to the playground at WEP.

THE THANG:
Thang #1: Asked the PAX to find a spot where they can perform pullups ( or modify ) and merkins. DICK WEBB – 1st exercise 1-10 – Pullups, 2nd exercise 4-40 – Merkins. Totals = 55 Pullups & 220 Merkins, arms were smoked.

Thang #2: There is small parking lot at the top of the hill. This was our lifting area. Weinkie in this area is written below:
Sandbag = 5 ManMakers
Cindy = 5 Thrusters
2 – 35lb Dumbells = 5 Squat/Curl/OHPress
SlamBall = 5 OH Slams
20lb Rope & 50lb Sandbag pull = pull for 20 yards around the cones set-up in the area.

At the bottom of the hill heading down to the COT parking lot there was an AB BOP – See below:
100 – LBCs
90 – Flutters
80 – Penguin Touches
70 – Freddy Mercurys
60 – Reverse Crunches
50 – Mountain Climbers
40 – Big Boy Situps
30 – Straight Lower Leg Lifts
20 – American Hammers
10 – V-Sits

The routine was simple. Starting at the bottom of the hill complete the 1st exercise on the AB BOP. NUR to the top of the hill and enter into the lifting area. Grab a heavy thing and perform the described exercise ( asked the PAX to rotate which heavy things they lifted each turn ). Run back down to the bottom of the hill and perform the next exercise on the AB BOP. Rinse and repeat until complete.

MARY: NO TIME

ANNOUNCEMENTS: READ YOUR NEWSLETTER

COT: STKnow!

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Iron Pax 2024 Week 0 – Wednesday

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WARMUP:
Jog around the 400m loop
Warmup exercises
THE THANG:
Kalsu
The Thang
Kalsu – 100 thrusters
Start the 1-minute EMOM timer
Perform 5 burpees
As soon as you finish the burpees, start doing thrusters
When the timer goes off, do 5 burpees
Keep repeating this until you finish 100 thrusters
After 100 thrusters, run 400 meters
Reverse Kalsu – 100 burpees
Start your 100 burpees as soon as you get back
Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
Each time the EMOM timer goes off, 5 thrusters
Perform burpees in between until you get to 100 burpees
Workout ends after your 100 burpees
Record your total time
MARY:
Recovery Stretching
ANNOUNCEMENTS:
IPX 2024
COT:
Show To Know

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Not Much Running Wild At The Ranch

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WARMUP: Run over to the middle school, around the loop to the flag. Windmills, Imperial Walkers, Squats, Dead Lifts, Plank, Downward Dog, Up Dog, Merkins, Mountain Climbers, Peter Parkers, Merkins
THE THANG: With just about everything in cadence…
Run down the right side of the school to the corner
Low Slow Squat, Sumo Squat, Stationary Lunges (forward & reverse), Side Lunges
Run the next parking lot to the front door of the school
Again, in cadence…
Boats & Canoes, Grave Diggers, Freddy Mercury, American Hammers, Gas Pumpers
Partner Catch Me If You Can
P1: Bear Crawl around the perimeter
P2: 10 LBCs and catch P1
Complete the loop
25 Pull-Ups at the playground
Picnic Benches:
Bulgarian Split Squats, Dips
MARY: See above
ANNOUNCEMENTS: Yes (Hi Bandcamp)
COT: Indeed

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Wheels Up @ The Pond

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WARMUP: Not really.
THE THANG: Run the .5mi loop around McCammon, Clebourne, Main St back to the flags.
Peter Parker, Parker Peter, Mountain Climbers, Merkins
Run up Massey to Sisk Memorial
10 Box Butters, 15 Flutters I/C, 20 LBCs (really 40)
Run down the hill and back up to Sisk
10 Box Cutters
Run down then back up to Sisk
20 LBCs
Run down and over to the steps at light
50 Calf Raises
Run to the Church lot on Harris
10 W.A.M., 10 Regular Merkins, 10 Diamonds (hands almost touching-Band Camp)
Run down to Harris St Park
15 Gas Pumpers
30 Dips
Run all the way up Jackson to 160 and take it in to COT.
MARY: See above
ANNOUNCEMENTS: Read the BB
COT: 5th Core Principle

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IronPAX week -1???

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WARMUP: lots of stuff to get everyone loose
THE THANG: Cindies at the bottom of the hill by elementary school.
Called 11s on the hill with Manmakers at the bottom and Leg lifts over your head at the top while holding onto your block behind you for an anchor. 10 Manmakers at bottom to start so the bad stuff only gets less

Had to cut short around 3/8 or 4/7 for most so we could get back to COT and do about 8 min of cooldown and stretching.

We don’t stretch enough after working out. It would be one thing if guys hung out after a workout and stretched but we usually want to rush off or stand around and talk. Instead of trying to fill the last 5 min with random pain or Mary around the circle call some stretches. At most of our ages it probably would benefit more than the 5 min of exercises you squeeze in.

MARY:
ANNOUNCEMENTS:
COT:

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Hill Sprints with beautiful sunrise

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WARMUP:
– SSH / WM / IW
THE THANG:
– hill sprints: 50%/75%/100%
– 7’s up the hill: burpees+big boys / mode of transport = backwards uphill run
– jack webb: 1:4 / merkins + OH clap
– hill sprints: 50%/75%/100%
MARY:
– Airborns hips
– brief broga
– Thunder burpees
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Bermuda rectangle

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WARMUP:
THE THANG: route – Massey st to Harris to ardrey to 160 – one mile on the dot.
Pain stations – parking lot on top of Massey hill, Nazarene church parking lot, entrance to WEP
10 jump squats and 20 merkins at each pain station

3 lap goal
MARY:
ANNOUNCEMENTS:
COT: had some marathoners visit. It was cool to see those guys up close

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Spicy Prep Work for the Tortoise&Hare

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WARMUP: Salutations and Disclaimer was shared. Mosey on to the back lock for some warm up movements:
10 Reps Each all done in Cadence
Morrocan Night Clubs
Over Head Claps
Wind Mills
Cherry Pickers (aka produce pickers)
Hillbilly Walkers
Imperial Walkers
Mosey to the track
THE THANG:
Track Work for Tabata
5 Pain Stations with 2 Exercises Each
45 Sec of Work followed by 15 Seconds of rest.
2 Sets Per Station then Move on to the next Station
After 4 sets 1 minute of plank work/Rest

Station 1 = Squats & Lunges
Station 2 = Shoulder Taps & Big Boys
Station 3 = Merican Hammers & Freddie Mercury
Station 4 = Plank & Milk the Cow
Station 5 = SSH & Moroccan Night Clubs

Mosey to Adjacent Lot for a series of wrap moves:
15 Reps each OJO x2 Sets
Box Cutters
Calf Raises
LBC’s
Dry Docks
SSH
Flutter Kicks
Mosey to COT
MARY:
With 1.5 minutes of work we performed 10 Heal Taps & 10 Leg Lifts
ANNOUNCEMENTS: Fort Mill Care Center Lawn, Survey, Tortoise & Hare, 9/21 Sundae Ruck, Read your newsletter
COT: Always Stays in COT !!!:male_superhero:

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Dude Where’s My Car

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I’ve wanted to do this workout for YEARS! I was always worried we wouldn’t have enough time to do it.
WARMUP: 10 SSH, 5 Windmills
THE THANG: The Dude Where’s My Car workout is to do a rep in every parking space in the lot. There are 242 parking spots on the left side of the NaFo parking lot when facing the school from the field. Each row was an exercise, and you performed a rep in each spot. It went as follows:
Row 1 (25 spots) 1 Mountain Climber, then Bear Crawl to the next spot
Row 2 (25 spots) 1 Bobby Hurley
Row 3 (26 spots) 1 Plank Jack, then Bear Crawl to the next spot
Row 4 (27 spots) 2 Lunges
Row 5 (28 spots) 2 Merkins (this felt much like a burpee when you then got up to move to the next spot)
Row 6 (24 spots) 5 Calf Raises
Row 7 (22 spots) 2 sets of Shoulder Taps and Bear Crawl to the next spot
Row 8 (16 spots) 2 Big Boys
Row 9 (16 spots) 1 Burpee
Row 10 (12 spots) 1 Squat
Row 11 ( 10 spots) 1 Hand Release Merkin
Row 12 (11 spots) 10 single count Flutters
MARY: Since we didn’t find the car, we ran around the school to ensure we got it. Then we found our cars when we got back to COT
ANNOUNCEMENTS: T&H tomorrow. Bethel Serve opportunity 9/5/24.
COT: Prayers for kids going to college, marriages and travel.

Thanks for the push and opportunity to lead a great group of men!

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Club 813

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What a way to start my 50th birthday.
Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker petes; plank stretches
–mosey Run to awesome parking lot across from First Baptist Ft Mill– Thang 1: Burpee relays, Start at baseline.
Run to cone 1, do 5 burpees, run back to start
Run to cone 2, do 5 burpees, run back to start
Run to cone 3, do 5 burpees, run back to start
–mosey Run to Ft Mill Church of God–
Thang 2: leg lift loop dora: Partner 1 runs loop, other does leg lifts (we held onto the fence) cumulative to a 125 leg lifts
–mosey run back to nice parking lot
Thang 3: Mtn climber relays: Start at baseline.
Run to cone 1, do 15 mtn climbers, run back to start
Run to cone 2, do 15 mtn climbers, run back to start
Run to cone 3, do 15 mtn climbers, run back to start
–mosey run to the Print Shop—
Thang 4: Pull up dora (there was a lot of pax)
Partner 1 does pullups while partner 2 runs to front of Print Shop and back
Continue to 75 cumulative…later reduced to 50
–Run to shovel flag–
Badlands led the Mary
Fini
COT
I am truly grateful for being a part of F3. Special thanks to Deacon for the constant persuasion to get me out to try this F3 thing 8 years ago.

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