Tag: JCruise

Sunny Delight

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WARMUP:
SSH, Windmill, Downward Dog, Honeymooner, Runner Stretch
KB Deadlifts and Swings
Suitcase carry 1 lap around the parking lot

THE THANG:
10 minute circuit:
1. Upright row x 10
2. Clean + press x10 (5 e/a)
3. Tricep Extension behind head x10
4. Merkin on KB
5. Mosey without bell
– Twist: Each round, first person back from the mosey performs 10 swings with Sunny D

Partner DORA – Uphill Farmers Carry with both bells
100 lunges (50 ea side)
200 American Hammer (400 ea side)
300 Shoulder Taps
100 Shoulder Taps – Modified for time (and sanity)
– Twist: Sunny D makes his way round the groups and the unlucky PAX must farmer carry it + his own bell

MARY: Death by KB Swings – AMRAP Swings; each time the bell is put down, mosey around the group for laps

ANNOUNCEMENTS: Newsletter, Coffeteria

COT: VQ Feedback and FNG @Fargo

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Casting a wider net.

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WARMUP:
Moroccan nightclub
Imperial walker
Windmill
THE THANG:
Wind sprints with 5 Side Straddle Hops at the base

Bucket of fun – 45 seconds exercise + 25 seconds rest
– Merkins
– Jump Rope
– Side Straddle Hop
– Plank Jack
– American Hammers
– Plank Jacks
– Man Makers
– Curls
– Overhead Press
– Shoulder Taps

Discussion -> Casting a wider net when hiring and building a team.

MARY:
ANNOUNCEMENTS:
– Stuff the bus -> Saturday
– Next Thursday -> Bethel Mens Shelter
– Friday – State of the union -> Dark Helmet -> Panerra
COT:

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Deadly Dozen

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WARMUP: SSH, IW, Merkins, Deep Leg Stretches then Mt Climbers
THE THANG: 400ish M run after each exercise. Counts were 20, carry’s were to the Handicap lot.
1. Farmer Carry
2. Sing Leg Deadlift
3. Lunge
4. Snatch
5. Man Maker
6. Goblet Squat
7. Rack Carry
8. Push Press
9. American Hammer (4 ct)
10. Tri’s
11. Curls
12. Swings
MARY: No time
ANNOUNCEMENTS: Garbage Pickup, Stuff bus and Gloom schedule
COT: Hard resets are sometimes necessary to realign to true north

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4 corner fun

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WARMUP:
20 SSH
10 wind mill
10 imperial Walker
10 cherry picker
Other stretching

THE THANG:

4 corners
5 reps per corner
Burpee’s, big boy sit-ups, Carolina dry dock, lunges

Ladder on the basketball courts
1-6 pushups down
6-1 LBCs back

MARY:
Various an exercises

ANNOUNCEMENTS:
See newsletter

COT:
Prayer for families and work

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It has been a while…

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Inro and disclaimer.
WARMUP: Walk to the circle and did all upper body warm ups rucks off. MNC, Non-discrpt produce pickers, windmills, Hillbilly Walkers, and Imperial Walkers. Rucks on and down the hill and back up. Back at the circle, rucks on still. Plank, merkins, and plank.
THE THANG: walk over to the far parking lot for some island work. Rucks over head and walk to each island and 5 curls. Stopped at the deck for a small discussion around pausing our life as men to enjoy the time with our kids/ family. Up dog and down dog. Ground work with LBCs, freddy mercury and ruck flutters. Walking again back up to the area by Carolina Ale house. Side straddle hops and seal jacks. Final walk around the back of Starbucks then up to the pond and back to COT.
MARY:
ANNOUNCEMENTS: Read letter, Ragnar, be on the look out for a special event, clean up and men’s shelter
COT: Prayers for family, travel mercies and jobs.

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Dad Bod Deluxe

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WARMUP:
Moroccan nightclub
Imperial walker
Cherry picker
Windmill
THE THANG:
Bucket of fun
– 2 rounds of 11 stations. 45 seconds exercise with 30 seconds rest
– Jump rope
– Squat jumps
– Mountain climbers
– American hammer
– Shoulder taps
– Flutter kicks
– Plank Jacks
– Merkin
– Imperial walker
– Goblet squat
– Side straddle hop

Three corners
3 rounds – 5, 10 and 15
Station 1
– Side straddle hop
– Donkey kicks
– Penguin taps

Station 2
– Merkin
– Plank jack
– Shoulder taps

Station 3
– Mountain climbers
– Squat jumps
– Flutter kicks
MARY:
ANNOUNCEMENTS:
Sweaty Barry
Slaughter on Q August 9th
COT:

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Flag Handoff = Wings & Entertainment

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WARMUP: SSH, IW, ChPickers, Windmills

Mosey to stairs, Merkins, up the stairs, Motivators (from 7… as a Moderate)

THE THANG:

Chicken Wing 4-Corners
4 Corners: “regular”, “hot”, “Spicy”, “nuclear”
Reps at each: 12,9,6,3

Change MOT between Corners: Mosey, Toy Soldier, Carioka (alt. L/R), butt-kickers/high-knees…

R.1: Merkin, Wide Merkin, Diamond, Partner (3’s/4’s IC)
R.2: Seal Jacks, SSH, Smurf-Jacks, Bomb-Jacks
R.3: Flying Squirrels, Burpees, Kraken Burpees, Calimari/Krakens

Thang-2:
Chumbaburpee – Tubthumper by Chumbawumba (3:35)
SSH or stationary toy-soldiers
“Catchphrase of pain“ (CPOP)

CPOP:, “I get knocked down, – do a burpee. (Mod down= FSquirrel)
Bear crawl OUT / Nur or Mosey Back

MC Hammer – Can’t touch this Remix – 3:47
Dying Cockroaches until CPOP#1

CPOP #1: Can’t touch this —> heel taps until CPOP #2

CPOP #2: “stop, Hammer time” – Amer. hammers till CPOP #1 again

Proud Mary (3:07) CCR.  CPOP = “Rolling” → Switch Exercise
Big Boys….Rolling…Gas Pumps
….Rolling….Flutter Kicks …REPEAT til song ends or COT

MARY: last 2 songs above

ANNOUNCEMENTS: H&C CSAUP, flag handoff

COT: held… Prayers lifted

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A dead end and a roundabout.

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Solid effort by the PAX today. 4×4 Run & Ruck. The pace was steady but the mumblechatter was strong. Then there were planks. They were… plank-y. Moseyed around little bit of Massey then into sunset circle. It said dead end, but we found a way out. Kept on trucking down Athena, went around a fence that was not keeping anyone out. Then around FCMS with some unexpected hills. Ended up at the Waterside roundabout where we laid on the grass to kill our running pace did some planks and sounded professional by saying abs are important for running. Clarified that I am only semi-pro. Moseyed back just in time to stop the watch at AO.
LTrain: said running was easier last year
Band Camp: shared stories with Sock Monkey
Sock Monkey: Showed us what Colorado lungs can do. Also distracted Band Camp which led to a race and a photo finish to see who could make it back first. The youth prevailed.
YHC: Still learning directions as well as counting. We will get there.
The Ruckers were right where we left them when we got back.
WARMUP: SSH / Moroccan night clubs / Worlds greatest stretch
THE THANG: Ran 4.25 miles at the pace of a lost new seabiscuit Q. Found a couple hills and a lot of mud with some wet grass to wash off in.
MARY: M.I.A.
ANNOUNCEMENTS: Hog and Coyote.
COT:

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The ladder of all ladders

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Mosey down to the far end of the parking lot by the baseball field.

Dynamic warmup

30 seconds on 10 seconds off
8 rounds
SSH
Windmill
Seal Jack
MNC
Imperial Walkers
HR merkins
Squats
Flutters

The thang

Ladder concept…run to a cone and do the reps assigned at the cones. Go back to the start do 5 squats and then go to the next cone etc…

Exercises were merkins and LBCs

Also had a burpee whistle blown at my discretion. 3 burpees each time.

So the cones were lined up at the distance from “home”

So .05 was cone 1…. .10 was cone 2 etc… all the way to cone .25.

We were able to wrap up with most getting to 2.5-3.0 miles and everyone got 150 LBCs and 150 Merkins. Thanks to Rosie for the opportunity!!!

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