Tag: Italian Job

Run up the Hill “Again”!

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WARMUP: none
THE THANG: run over toward school into cul de sac where Decibel had his office. Run down to the bottom of road where street lights are before school. Run back up the hill to cul de sac. Exercises at top and bottom. Repeat 5 times. Not complicated…. it just sucked!
MARY:
ANNOUNCEMENTS: Dam to Dam bar
COT:

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Push through whether your life is in order or not

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WARMUP:
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walker
Mosey around loop, karaoke, mosey, karaoke, mosey. Stop at curb and 10 inclined merkins on curb in cadence, mosey over to the pull up bars and 10 low slow squats in cadence.

Grab a cinder block for each man, and mosey with block above your head to the first covering and leave blocks on ground
THE THANG:
Head to the bus loop cover for 4 quadrants:
– 5 burpees every time you make it back to the center
– Run to boards:
Board 1 – 40 American Hammers in single count, then lunge walk back to center
Board 2 – 20 bomb jacks, then run back to center
Board 3 – 20 squats, then karaoke back to center
Board 4 – 15 Mike Tyson’s, then Nur back to center

Card game:
Run to other side, pick up a card. Nur back to start and complete the below exercises.

Numbers 1-10, do the number of reps per card:
Hearts – Goblet squats
Clubs – 2-hand upright rows
Diamonds – 2-hand curls
Spades – Cindy swings
 
A – 5 Man-Makers
K – 10 Lunge squats w/block on shoulders, single count
Q – 15 flutter with press – count on press
J – 20 Plank pull-throughs
 
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice

MARY:
20 knee-ups at the bars
1-minute wall sit
20 more knee-ups
ANNOUNCEMENTS:
COT:

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The Safe Sink

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WARMUP: A little of this, a little of that…

THE THANG:
We took our rucks and sandbags and traveled to the top of gentle slope of the entrance to the school in the hopes of finding a less icy spot. We were disappointed. It was slick most everywhere. Kind of like the top of <@USBP08L1G>‘s (not present) head.

After letting men know that it was ok to feel their feelings, no matter how big they were (TWSS), we all cuddled for a few minutes and affirmed one another’s masculinity. We decided we were both good enough AND smart enough, and we think that people like us.

Then it was basically taking turns releasing our trauma and making space for each other. We even all took turns going to the crying room that Farmers had installed. It was very affirming.

From there we did 3 very thoughtful and mindful rounds of 7s with our rucks on and with our sandbags.

It was a round of manmakers and squats, one of curls and bag ups, and one of merkins and flutters with a press.

Peta reached a whole new level and had a real breakthrough in accessing his inner child.

MARY: We decided it best to just have men present for this session.

ANNOUNCEMENTS: The newsletter contains the latest, please avail yourself of this wonderful resource.

COT: The 5th Core Principle

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Pretty warm for 17

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WARMUP: pledge
THE THANG: mosey over to Academy and Monroe white
Hill pendulum from parking lot to parking lot on Monroe white – 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10 lunge jumps/lunges at 160. Rinse and repeat.
MARY:
ANNOUNCEMENTS: D2DB
COT:

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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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