Tag: Italian Job

One day only!!!

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WARMUP: SSH, windmills, IW, Cherry pickers, mountain climbers, merkins
THE THANG: Dirty McDeuce
Round 1 – 12 Merkins, 12 Squats, 12 Big Boy Sit-ups
Round 2 – 12 Wide Merkins, 12 sumo squats, 12 X and O’s.
Round 3 – 12 Diamond merkins, 12 monkey humpers, 12 WWII sit-ups.
Round 4 – 12 Dry Docks, 12 calf raises, 12 Flutter kicks.

Little mosey around the HT then some Dora
100 Merkins
200 Squats
300 Flutters (aka the Walker Special)

Dips and merkins with burpees.
Burpees circle – basically jogging in place and doing up downs all the way around the circle.
MARY: LBC’s, Freddy Mercuries, hello dolly,
ANNOUNCEMENTS: Bourbon tasting coming up in November to raise money for Pushers off shore account
COT: prayers for schools, those doing the Bourbon Chase this weekend, and Walker getting some blood work done today.

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10 Year Convergence

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Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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Four of us tackled four corners of fun at The Stockade this morning. Conditions were stellar (63 degrees and low humidity). A quick disclaimer was disclaimed, a few warm up exercised were done and we were off. Here’s what we did:

  • 10 Burpees at each Corner (40 Burpees)
  • 20 Merkins at each Corner (80 Merkins)
  • 30 Shoulder Taps at each Corner (120 Shoulder Taps)
  • 40 Squats at each Corner (160 Squats)
  • 50 Side Straddle Hops at each Corner (200 SSHs)
  • 40 Moroccan Night Clubs at each Corner (160 MNCs)
  • 30 LBCs at each Corner (120 LBCs)
  • 20 Lunges at each Corner (80 Lunges)
  • Return to COT
  • Total Mileage: 2.0

NMM

Every day we wake up with a choice. Will we think of what we have to do or what we GET to do? Do we think about the stresses of the day or the opportunities the day presents? We can choose positivity or negativity. Negativity is easy to find. It’s what sells ad space on TV and radio. It’s what gets clicks online. Positivity takes effort. Sometimes you have to find it.

We are blessed that we GET to have adult recess with our friends. We GET to go to work to provide for our families. We have so many opportunities to better this place. If not us then who? If not now then when?

Aye!
Italian Job

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Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Death by at GC

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WARMUP: Mosey around the HT past the trash cans (horrible) for COP including Broga, IWs, Windmills, Merkins, MTN climbers, SSHs and MNCs.

THE THANG: Mosey to the church and circle up for Death by…with rounds of Burpees, merkins and Big Boy sit ups. Mosey back to parking lot for a bear crawl and lunge walk sequence with CDDs and dips in between. Leg time! 3 sets of squats followed by monkey humpers. Mosey back for Mary

ANNOUNCEMENTS: See the newsletter

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Site Q Hideout

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WARMUP:
Mosey around big loop in front of school and broke it up in 3 stops. 1 – 10 Merkins / 2 – 10 Merkins, 10 Squats / 3 – 10 Merkins, 10 Squats, 10 LBCs. Second lap: 4 – 10 Merkins, 10 Squats, 10 LBCs, 10 Lunges / 5 – 10 Merkins, 10 Squats, 10 LBCs, 10 Lunges, 10 Mtn Climbers / 6 – 10 Merkins, 10 Squats, 10 LBCs, 10 Lungers, 10 Mtn Climbers, 10 Monkey Humpers
THE THANG:
11’s with Bomb Jacks and HR Merkins. 10-1, 9-2, …. you know the rest.
At a relatively narrow section between curbs: bear crawl to other side, 5 merkins, crawl bear back, 5 V-ups. Repeat for 5 rounds. Mosey another loop around parking spots.
MARY: Finished up with a few minutes of Mary. Dealers choice style.
ANNOUNCEMENTS: Sorry this is brief but Band Camp’s badgering finally got to me.

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The Forts fastest AO

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Tuesday July 12th seabiscuit becomes the Forts newest official AO. Join us in the parking lot of Blues smokehouse @5:15am at the corner of Doby’s bridge rd and the bypass. This is going to be a speed based running AO, geared towards improving overall speed. If you’re not fast, then this is for you. If you are fast, this is also for you. It’s kinda like Disney, there’s something for everyone.

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