Tag: Imagineer

Chute the Ladder

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WARMUP: Mosey, SSH, IW, HW, yoga, mosey, Shoulder Tap, Peter Parker, Parker Peter, yoga, bear crawl

THE THANG:
We moseyed around and hit two circuits. Also did a bear crawl, some wall sits, Australian Mountain Climbers, BTTW in there along the way.

Ladder Circuit
(we got this one in 3 times):
50 mountain climbers (left and right is one)
40 jump squats
30 flutters
20 jumping lunges
10 hand-release merkins (in cadence)

Pull-ups and Burpees
(only did this one once at the WEP playground)
5 pull-ups (called up and down from a dead hang)
10 burpees (6-count done in cadence)
4 pull-ups
8 burpees
3 pull-ups
6 burpees
2 pull-ups
4 burpees
1 pull-up
2 burpees

MARY: Happy Hour called some LBCs in cadence. Rebel called a 6-inch hold with crunches.

ANNOUNCEMENTS:
4/30 convergence & invergence
Welcome FNG: Peanut Butter
Welcome PAX from F3 Chattanooga: Toe Jelly.

NMM: Remember who is at the center of your concentrica. It ain’t you. And it ain’t the PAX around your either.

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Ring of Block-Fire

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Seven pax posted at Ring of Fire.
Warm up
Began with a run around NaFo.
SSH
Windmills
Imperial Walkers
Moroccan N/C
Low slow squats
Big Arm Circles
Peter Parkers
Plank Stretches (honeymooners/down dogs)

Main Event
Alternated between pull-bars work and a ring of fire routine with cindys (pax hold cinder block, all side shuffle in a circle, Q calls out the exercise, back to side shuffle, then another exercise is called). Wears you down quickly.
Pull Up Bars: Pull ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: Curls and squats
Run to bottom of hill and back
Pull Up Bars: Chin ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: KB swings and OH presses
Run to bottom of hill and back
Pull Up Bars: switch-grip pull ups (10x); Merkins (10x)
Run to bottom of hill and back
Cinder blocks: Man-Makers and uneven merkins
Run to bottom of hill and back
Pull Up Bars: burpee pull ups (5x); knees-to-chest (10x)

Run to Benches and do:
Step ups (10 ea leg)
Butt touch squats (15x)
Dips (15x)
Derkins (15x)

Run to COT
Short round of Mary: LBC, Protractors

Fini
Announcements, prayers/praises.

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12 Days of “Its Not April Yet”…

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We left the parking lot and moseyed our way towards WEP with a quick stop along the way for some SSH (more than intended since Bobber had to run back and turn his lights off and we had to do them until he returned… ALA high school sports style punishment), Imperial Walkers, Hillbilly Walkers, Moroccan NightClubs, Windmills and also a quick set of Cherry Pickers at Bobbers request.

Once we arrived at WEP there happened to already be a board of pain there with the workout listed

1 x Kraken

2 x 10 Second All Gore

3 x Burpee

4 x Merkin (4 count)

5 x Calf Raise (4 count)

6 x Derkin (4 count)

7 x Moroccan NightClubs in Squat

8 x Monkey Humpers (4 count)

9 x Flutter (4 count)

10 x LBC

11 x Jump Squats

12 x Side Straddle Hops (4 count)

 

We then moseyed back to the start and closed in a COT

A great time was had by all

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3/16 at ROF

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There were 8 boot campers and 2 runners at ROF on this cool morning.  Started off with a disclaimer then got in some stretching with upward & downward dog and SSH.

Went into my version of 21s with 21 merkins (single count) and 21 Big Boys.  The next round was 18 & 18 going down by 3’s until we got to 3 and 3.  Little bit of mumble chatter, but the Q kept count so no extra reps were done.

From there we moseyed over to the pull up bars and each grabbed a Cindy.  We walked those to the bottom of the hill and the PAX awaited instructions.

Here we would do 11’s with 2 exercises at the bottom and top.  At the bottom of the hill we did curls with the Cindy and squats (holding the cindy overhead), then run to the top/pull up bars and do pull ups and knees to chest.

On the last rep I instructed the PAX to grab their Cindy (most got through the full set) and we headed back to COT.  I realized we still had a little time so we got in some Mary and the runners joined us for COT.

Thanks @kaiser for the opportunity to lead!

 

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X marks the spot

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10 PAX

First round: start In the center with SLD, loaded carry to corner 1, 10ish reps of each exercise, loaded carry to center for SLD, loaded carry to corner 2, etc. we hit 6 corners before finishing with the flow at the end

Center
5 Single Leg Deadlift (SLD) each side

Corner 1
Goblet Squat
2 hand Thruster
1 hand Thruster

Corner 2
Clean
Clean and Press
Clean, Squat, and Press

Corner 3
Swing
One hand Swing
High Pull

Corner 4
Reverse Lunge
Forward Lunge
Reverse Lunge and Press

Finishing Flow
Single Leg deadlift
Single Leg Clean
Reverse Lunge and Press
Alternating Swing (3)
Snatch
Repeat on other side

NMM:

Sometimes there’s still work to be done, but you’ve got to go home. Focus on what’s important when the clock ain’t running.

Also Airborne got really animated at COT: video evidence:

Grateful for the opportunity to lead:

—
Band Camp dismissed

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