Tag: Italian Job

Hang on tight

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WARMUP: one dialed back round of the workout
THE THANG: Hero WOD for Danish Army Sgt. Rene Jakobsen. Called for 7 rounds of 400 m run, 21 walking lunges, 15 pull ups and 9 burpees.

We did 8 rounds and finished it with a 400m cinder block in each hand farmers carry.
MARY: Yes.
ANNOUNCEMENTS: yes.
COT: yes.

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Carry the heavy stuff, makes carrying the small stuff easier | Kitchen Sink

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Buy-In: 10 Man-Makers, 20 weighted squats, 30 SSH + Mosey around parking lot

Lunge Walk the back of the school, ~200 yds:
– 20 merkins in cadence
– Lunge walk 20 paces with sandbag racked on back
– 10 low slow merkins IC
– Lunge walk 10 paces with sandbag above head
– 15 wide grip merkins IC
– Toy soldiers with sandbag front racked
– 10 diamond merkins IC
– 20 lunges w/bag back racked, 10 lunges with bag above head, 20 toy soldiers with bag front racked
– 15 CDD IC
– and so on, and so on

Pass every bag down the line while sitting shoulder to shoulder…pass them back

DORA #1: 100 merkins, 100 squats > Partner farmer carries both sandbags 80 yds.

DORA #2: 50 weighted dips, 50 shoulder presses with sandbag > Partner shuffles 80 yds with one sandbag back racked

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Bounty Hunter return to the gloom

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Bounty Hunter (Slackless) had far too few coupons and led us through a “pass the weights around” board of pain. When we had enough, we moseied around the Site choosing our own exercises in cadence.

My man Bounty was a little rusty…all the more reason to get his butt back in the gloom.

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If not now, then when?

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It was a crisp 25 degrees as YHC walked up to the shovel flag just after 0500hrs. Some of The Fort’s finest, but not all, began to arrive in varying conditions.
DISCLAIMER: The mumblechatter started early, YHC felt honored to have the usual suspects in attendance, so a strong disclaimer was shouted out.
WARMUP:
Mosey to the pharmacy – Band Camp, in typical Weasel Shaker fashion, tried to push the pace since he was already warm from running to AO. CoP in pharmacy parking lot. Those suspects ramped up the heckling here, an endearing jester, but we pushed on:
– 25 SSH IC
– 10 LSS IC
– 10 Imperial Walkers IC
– 10 Hillbilly Walkers IC
– 10 MNCs IC
– Yoga

THE THANG:
Moseyed down to the parking lot behind Italian Job’s rehearsal dinner. He reminisced for the PAX as we began The Thang.
– Lunges down 3 travel lanes
– Bear crawls back down 3 travel lanes
– Burpee broad jumps down 3 travel lanes
– Toy Soldiers down 3 travel lanes.

Moseyed to Pike parking lot at top of Massey. Shoulder taps for the 6. Partner up for DORA. One PAX runs to bottom of Massey and back while other does the following exercises.
– 100 Merkins
– 200 Squats
– 300 LBCs

Finished with enough time to hit the Pike wall for 3 rounds of burpee waterfall while we did wall sits.

MARY: Flutters

ANNOUNCEMENTS: D2D Bar, State of the Union tonight, Blood Drive!

COT: Stays in COT

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Toss and Carry

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WARMUP: 10 merkins. Lap around the lot to go through the workout.
THE THANG: A big lap around the soccer field with four stations. Each station had 30 reps of an exercise and then one partner would toss the bag while the other ran to the next station and back until the bag being tossed made it to the next station.
Station one : 30 plyo pushups, back carry and regular toss
Station two: 30 cleans, over shoulder toss and single shoulder carry
Station three: 30 gas pumpers, side toss and farmer carry
Station four: 30 press, thruster throw and front rack carry
MARY: yes
ANNOUNCEMENTS: newsletter
COT: yes

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Fun at the Fort

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Six for sixty minutes of cold, conversation, and calisthenics. Temp was a balmy 25 for <@U08733FAUCW> and <@U087NCUTMPT>’s first workout. Welcome brothers. Here’s what we did:

Warm-up
– 15 Side Straddle Hops (IC)
– 15 Imperial Walkers (IC)
– 15 Low Slow Squats (IC)
– Stretch (L, C, R)
– Two Loops around the Lot

The Thang
Mosey to Park
– Stop at each swing for 10 Merkins, 10 Squats, 10 LBCs (10 total stops)

Mosey to Spring Building
– 10 Irkins
– 10 Dips
– 10 Derkins
– 60 Calf Raises

Mosey up Massey Hill to Pike
– 10 Burpees at the end of each parking row (3 rounds)

Mosey to back alley behind Springs
– 20 Flutters, run down and back
– 20 Alternating Shoulder Taps, run down and back
– 20 American Hammers, run down and back
– 20 Mountain Clumbers, run down and bac

Mosey to WEP Hill
– Jacobs Ladder (Merkins/Squats)

Mosey to playground
– 15 Pull-ups, lap
– 10 Pull-ups, lap
– 5 Pull-ups, lap

Mosey to COT
– 15 Ab Lab Sit-ups
– 15 Boxcutters (IC)
3.24 miles

NMM
Success is on the other side of belief. You have to believe your future dreams are possible. The man who believes he can, and the man who believes he can’t are both right. Your mindset shapes your outcomes. It is amazing what can be accomplished when you believe. It is even more incredible how much more you can accomplish when others believe in you. Set your goals, believe you can accomplish them, and put in the effort to get there. This is a new year. Believe you can accomplish great things.

Aye!
Italian Job

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Alive at The Hive

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Four of us felt alive at The Hive this morning. Conditions were as cool as Happy Hour’s outfit, Skipper’s truck, and well, Tesh (45 and clear). Here’s what we did:

Warm Up:
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)
– 10 Hillbilly walkers (IC)

Grab your Bell
– 10 Goblet Squats
Lap
– 10 Curls, 10 Goblet Squats
Lap
– 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 Halos, 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 Lunges, 10 Halos, 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 Flutters w/ Press, 10 Lunges, 10 Halos, 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 John Deere’s, 10 Flutters w/ Press, 10 Lunges, 10 Halos, 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 KB Swings, 10 John Deere’s, 10 Flutters w/ Press, 10 Lunges, 10 Halos, 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
1.0 mile total

NMM
This morning was what I needed. We may not have pushed as hard as we could, but we made time for conversation and laughs. We have what so many men don’t – friends, fellowship, and an outlet that allows for fun before we have to get corporate and serious. We might as well have been middle schoolers in gym glass today. Stories, laughs, a little work, but a lot of fun.

We talked about the joys and perils of the season. We’ve reached the part in the year between Christmas and New Year’s where we’re not sure what day it is. We’ve probably gained a pound or five and we’re starting to adjust to the extra volume of things and noise in our homes.

But, be aware with increased time with loved ones, patience can wear thin and tempers can flare. Step back, take a breath, and watch your tongue. We cannot underestimate the impact we have on our families as present dads.

I encourage you to keep this going through the new year. Fun is the secret ingredient to great fatherhood.

Aye!
IJ

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3 Jolly Friends

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WARMUP: Peta lead the group with a slow and steady warmup. Windmills, Imperial Walkers, Hillbilly Walker, and SSH.
THE THANG: Half Shell took a mosey and we stayed near the original parking lot for a 12 days of Christmas session which included 1 location for merkins and another location for big boys with running between them. We missed 4 and 6, so we had to sprint those laps, and got to 9 before Grassy took over. We took a mosey to Walgreens for some reindeer games. Taken from F3 Cherokee from 2018, there was a list of all Santa’s reindeer and each one had a different exercise. We had already sung songs together and now the mumblechatter chatter really took over. We counted in Spanish, then German and there a lot of trivia about Home Alone 2. After getting through the reindeer games, we took a mosey back to COT
MARY: Peta took us through some exercises and finished up our workout.
ANNOUNCEMENTS: OAs closed Tuesday for Christmas Eve workout and D2D
COT: Prayers for family, passing of loved ones, loss of jobs, travel, healing and kids.

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Fun at the Corral

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8 left the warmth of the fartsack for the cold
of the Gloom (25 degree real feel). It started cold but we warmed up fast with a full-body beatdown and epic mumblechatter. Here’s what we did.

Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)

Mosey to Mailboxes
– 20 Squats, Lap
– 20 Squats, 20 Merkins, Lap
– 20 Squats, 20 Merkins, 20 American Hammers

Mosey to Harris Teeter Wall with a stop to return a shopping cart (because that’s what we do)
– 20 Bulgarian Wall Squats
– 20 LBCs (feet on the wall)
– 20 Dirty Hookups – feet (IC)
– 20 Dirty Hookups – hands (IC)

Long Mosey to Rita’s slowing to smell the dumpsters (because that’s what we do)
– 20 Forward Arm Circles (IC)
– 20 backward Arm Circles (IC)
– 20 Seal Claps (IC)
– 20 Overhead Claps (IC)

Mosey to Mailboxes
– 20 Bomb Jacks, Lap
– 20 Bomb Jacks, 20 Werkins, Lap
– 20 Bomb Jacks, 20 Werkins, 20 Ab Mat Sit-ups

Mosey to Half Wall
– 20 Step Ups
– 20 Irkins
– 20 Dips
– 20 Derkins
– 60 Calf Raises

Mosey back to COT with Karaoke and Nur mixed in around Walgreens (1.55 miles total)

– 10 Captain Thors (1:4 ratio Big Boys/American Hammers)
– Cool down stretches (because we don’t do that enough)

NMM
Today was about spending time in proximity to our brothers. We were in no rush to get where we were going, but we made it anyway.

This time of year seems to be rush, rush, rush. Work deadlines are looming. Just a few more shopping days left. Gotta get to both sets of in-laws. How many pounds did you say you would lose by yearend? Have to get it all done.

But Christmas is the season of anticipation – a time to savor the moments, not rush through them. Take time off of work. Play games with your kids. Watch the family Christmas movies. Listen to your relatives tell the same story you’ve heard 100 times. Drink the hot chocolate, eat the extra slice of pie, and post with your buddies. Let’s slow down, breathe in the joy, and let the season fill your heart.

-IJ

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Failure is fine

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WARMUP: Gathered with our sandbags and left those for a quick mosey after a quick disclaimer. Came back for SSH, windmills, low slow squats, merkins, cherry pickers.
THE THANG: Came back to our sandbags and took our carabiners and clipped the ends to each other. Put them on our shoulders and then walked VERY close to each other. Alternating shoulders as needed but honestly, this lasted about 200 yards before the Q realized this wasn’t shaping up as it was in his head. Along the way we did curls and then curls and overhead presses.

We then unclipped and did 10 manmakers. We then took our bags to the tiered area and partnered up at the bottom. 1 partner with a 40 and 1 with a 60.

Partner 1 took both sandbags to the top and partner 2 stayed at the bottom doing pushups. Once partner 1 got back, there was a flip flop. Rinsed and repeated this.

Did this again with dips (just 1 round) and finished with flutters but for flutters it was a farmer carry.

Headed back towards COT but stopped at the curb for another idea…that didn’t pan out. With 2 sandbags removed, each pax laid down with a sandbag held in a press and then passed it down the line (last 2 guys had no bag yet) and then the first 1 guy that passed the bag ran to the other end in an Indian run style plan. Again, idea was ok but execution wasn’t great.

Moral of the story today – have a plan, execute plan, adjust plan, move forward.
MARY: we spared a few min
ANNOUNCEMENTS: complete
COT: complete

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