Tag: Jekyll

Webb-o-rama ’til the Sun Rises

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WARMUP:
10x SSH
10x Windmills
10x Imperial Walkers
10x Cherry Pickers
10x TRUE Sumo Squats

THE THANG:
4 cones set up along path near the pond. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run Around front of shops then around to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).

Great work by all men. Thanks for the chance to lead, Jekyll.

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Ruck/run

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Dawn Patrol on Tuesday has a ruck or run option. FTC showed up to run!
WARMUP:
THE THANG: Head to WEP. Rucked laps around the park stopping at each swinging bench for 10 squats with ruck on.

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Hurt So Good

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WARMUP: Short mosey around amphitheatre, down path by pond around fire pit and back with some exercises along the way and short COP. Mosey to stairs in strip where Epic sits.

THE THANG: Figure 8 loop that includes a run upstairs, lunge walk to right end, run downstairs back to starting point, run upstairs, bear crawl to left end, run downstairs and back to starting point. One core exercise.

We did rinse/repeat of this route a total of 7x with some mods to vary the lunges and to include some crawl bears.

Mosey home

2 mins of burpees or flying squirrels

MARY: She finished off each lap

ANNOUNCEMENTS: Convergence Fri for leadership transition, Jaeger on Sat

COT: Always! Some added reflection by YHC on “Home” my word for 2025 and DOAH added some thoughts on his word “Grace”

It was great to have pax pushing themselves and each other throughout. Also a treat to have DOAH for his first ride along with the Dawn Patrol (his 2nd workout of the morning!).

Grateful for presence of each of you men. SYITG!

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Run or Ruck or Bootcamp or All 3.

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WARMUP: Started moving
THE THANG: Rucked to a parking lot, ran a loop, did accumulating exercises at each stop. 10 Merkins, 10 BigBoys, 10 Ruck Curls, 10 Dips, 10 Squats.
MARY: Nope. Landed right on time.
ANNOUNCEMENTS: Convergence at The Hive, The Jeager, CANNOLI RUN.
COT: Yes, Always

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Breezy beat down

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WARMUP:
Seal Jacks, Moroccan Night Clubs, Windmills

THE THANG:
Mosey to parking lot with some Karaoke, Butt Kickers, and High Knees along the way.

Dora with one partner running the perimeter of the parking lot while the other works the board:

Merkins – 100
LBCs – 150
Bomb Jacks – 200
Burpees – 100
Box Cutters – 150
Flying Squirrels – 100ish

MARY:
no time for her!

ANNOUNCEMENTS:
Bethel Men’s Shelter tonight, convergence next Friday, Jaeger next Sat.

COT:
Prayers for PAX who lost their moms this week.

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Failure as an exercise

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WARMUP: SSH , mosey, etc
THE THANG: Take the loop around Kingsley, stopping for a session with rocks, a session on the straight away along the pond
MARY: Yes, she closed us out including a plank to failure to put an exclamation point on the morning.

Nice work FTC on your VQ — save for missing BB 😉
ANNOUNCEMENTS: some
COT: as always!

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Elevated 4 Corners

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WARMUP:
Quick warmup on the Kingsley amphitheater stage (SSH, Windmills, Toy Soldiers).

THE THANG:
Run to building near the hotel for 4 corners.

Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 Donkey Kicks at each corner
Round 3 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch
Round 4 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 Do key Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 Donkey Kicks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 8 – 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6 box cutters
Round 10 – 5 plank jacks, 6 box cutters
Round 11 – 6 box cutters

For rounds 5-8, we ascended the stairs to get corners 2 and 3 on the second floor of the building.

MARY:
Back at the amphitheater stage, we did American hammers, flutters, and 60 seconds of total body destroyers.

Great work men! Thanks for the chance to lead, Jekyll!

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Four for a tour

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Was a nice warmish morning
WARMUP: SSH, IW, seal jacks, squats, windmill, merkin
THE THANG:
1. Pearls on a string with 5 stops. Each for SSH, IW, Squat. Ran around the perimeter of Kingsley.
2. Dip Derkin Step up series. 10 each. Rinse repeat x3
3. Jack Webb (crowd pleaser) 1 merkin to 4 overhead claps. Went to 10-40.
MARY: yes in a round robin fashion
ANNOUNCEMENTS: wine dinner tonight and bethel men’s shelter serving tonight
COT: Parents good health, resilience in our children

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Countdown to Sunrise

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WARMUP:
Moseyed to 3 different areas for warm ups:

– SSH
– IW
– Windmills
– Hillbilly Walkers
– Seal Jacks

– Peter Parkers
– Plank Jacks
– Parker Peters

– Some abs I can’t remember

THE THANG:
Run to east side of pond: 50 Merkins
Run to west side of pond: 45 squats
East side – 40 LBCs
West side – 35 CCDs
East side – 30 Lunges
West side – 25 big boy sit-ups
East side – 20 wide-arm merkins
West side – 15 bomb jacks
East side – 10 American Hammers
West side – 5 burpees

During runs west, there was a section for bear crawling
During runs east, the same section was to be lunged

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