Tag: Jedi

Escalating in difficulting

Leave a comment

For this workout, YHC borrowed heavily from a my Q while on vacation at Ocean Isle the week before.  As we often do in F3, however, it was made more difficult this time.  The focus for this workout was to remind ourselves that we can always dig deeper.  It was fast paced and after completing something that seemed difficult we moved onto something that sounded even more horrible.  Each PAX dug deep and crushed it.

Warm up:

  • Mosey lap around the parking lot
  • SSH X35
  • Merkin X 15
  • Mountain Climber X10
  • Windmill X10
  • Imperial Walker X10

The Thang:

Merkin Suicide

Line up on the line in front of Harris Teeter.  The parking lot has four small islands between Harris Teeter and Fort Mill BBQ.  5 Merkins on the line, then run to the first island, 5 merkins, run back to the start, for 5 merkins.  Then run to the first island again for 5 merkins, continue to the second island for 5 merkins, head back towards HT but stop at the first island again for 5 merkins.

With the suicide run and the requirement to stop for 5 merkins anytime you passed the island that was a total of 65 merkins broken up by a fair amount of running.

Dora 1,2,3

Partner up to complete a series of exercises together with your partner.

Partner 1 would complete the exercise while partner 2 would run the full length of the parking lot.

  • Bomb Jacks X100
  • Squats X200
  • Shoulder Taps X300 counting only the tap on the right shoulder

Partner Burpee Plank

Partner 1 would hold an elbow plank while partner 2 completed burpees.  After each burpee partner 2 will jump over their partner in the plank position.  This was completed in a ladder with one partner completing 10 burpees, switch for the other partner to complete 10 burpees.  Descend in number until complete.  10, 8. 6. 4. 2, Done.

Announcements:

This BB is late posting.  Announcements are outdated.

Thank you Decibel for the opportunity!

TClap |
4

Oshi Shinobu

Leave a comment

What a great morning for a workout with 14 men at The Swamp.  We quickly split off as Ruckers, Runners and Bootcampers.  A short mosey led us to our 1st stop for the warmup:  15 SSH, 3-burpees, 10 Windmills, 3-burpees, 10 Moroccan Night Clubs, 3-burpees, 15 SSH, 3-burpees.

Good and warm we mosey’d to backside of Jush Fresh to the stairs.  Partner Up.  P1 Holds Plank, P2 runs stairs, Flip/Flop; P1 Flutter Kicks, P2 runs stairs, Flip/Flop; P1 Hello Dollies, P2 run stairs, Flip/Flop and finally P1 Wall Sits,  P2 runs stairs, Flip Flop.

Short stroll to the Fountain w/a round-a-bout version of 4-corners.  Working in Decending order w/4-stations;  8, 6, 4 and 2 reps at ea.  Starting at Fountain, Incline/Decline Merkins, run to top of lot, Squats, run around to fountain, step-ups (ea leg), run to bottom of lot, burpees and back to fountain.  Rinse and repeat to next descending count.

I wanted to do something a little different with the PAX this am and introduce a little Jiu Jitsu warmup so we mosey’d over by the Q’s truck and pick up some Martial Arts belts.  Partner up, P1 places belt around himself and sprints while P2 offers resistance by holding him back across the lane.  Rinse&Repeat x 2.  From there we demonstrated what each warmup is for and how to execute it in BJJ with:  seated shrimping, breakdance, alligator crawl, gorilla walks, leg drag drills and finished w/another bout of the belt resistance drills w/new partners and ab-work.

COT

Always a struggle getting moving in the am and putting our bodies through the workouts but love the results and who I get to do it with.  In Jiu Jitsu we always finish w/a bow and handshake to one other with the statement of “OSS!” also known as “ossu”, means Oshi Shinobu, which conveys the idea of “persevering when pushed”. In other words, never give up, have determination, grit and withstand the most arduous of training.

TClap |
7

Tower of Babel

Leave a comment

IMG_0271

Pantheon (Tega Cay Elementary)

Disclaimer: As I’m not a professional, no one even bothered to pay me for the free beat down this morning

Warm-a-rama I: Short mosey around the big loop, including high knees, butt kickers, side shuffles, toy soldiers

Warm-a-rama II: To ball field for some SSH, Merkin, Moroccan Night Clubs, Imperial Walkers, Hillbilly Walkers

Thang I: Indian Run: Last man drops, does 5 burpees, sprints to front of the line

Thang II: Line up on baseline, first guy runs a suicide while the rest do exercises listed below, then the suicider does a 10-count (Sputnik with the Russian 10-count and Straight Up with the Spanish 10-count, hence “Tower of Babel”)

  • 10 sets Jump Squats, 6 sets alternating one-foot Calf Raises, 4 sets Burpees, 5 sets Carolina Dry Docks, 5 sets Mountain Climbers

Thang III: People chairs for 10-counts from 10 PAX, balls-to-the-wall for 10-counts from 10 PAX (note: someone called out no hands balls-to-the-wall to no avail BUT Crash called out one-handed and did it, both hands – impressive)

Mary: we had 2 minutes for abs: protractor angles were quite specific this morning (27 degrees???)

COT: 10 PAX posted this morning, including Jedi in his first week, prayers for family health, travel, and for PAX to be a light in a dark world.

Skin: Nothing like your very own personal sweat splatter puddle along the court baseline. Smells like… victory.

 

TClap |
6