Suicides (3 rounds):
3 snatches (per arm) at base line, 1 burpee at each turn (3)
2 snatches at base line, 2 burpees at each turn
1 snatch at base line, 3 burpees at each turn
With other random exercises mixed throughout…
WARMUP: Basic Warmup: disclaimer , short mosey, SSH, windmills, hillbilly walkers, MNCs, Mountain Climbers, Merkins
THE THANG: Walk to opposite parking lot. 20 each of Swings, Upward Rows, Curls, Tricep Extensions, and Bell Merkins, then a short loop. 3 rounds.
Transferred the KBs to the other side of the lot for another set of exercises. 20 each of Am Hammers, Flutters, Skull Crushers, Chest Press, and Goblet Squats.
Only 2 rounds completed due to time.
On your six bell pass back to starting point.
Walk back to COT.
2O each of Pass Through Lunges, Dead Lifts, Overhead Press, Figure 8s.
Ended at 0600.
MARY: Nah
ANNOUNCEMENTS: Christmas party, Thanksgiving Convergence 2023z
COT:Yes. Lots to be grateful for, lots to pray about.
Short mosey to start
Warm-up: SSH (I/C 20x), Windmills (I/C 8x), Imperial Walker (I/C 15x), Moroccan N/C (I/C 15x), Mountain climbers (I/C 15x)
Six count burpees (5x)
Short mosey run
Routine #1: Prison Yard Merkins: at a half basketball court do 10 merkins at one corner, bearcrawl to next corner and do nine merkins, keep going around until finish with one merkin (from 10, the total merkins here is 55).
Short mosey run
At the benches:
Step ups (10 each leg, OYO)
Derkins (15, single count)
Butt Touch Squats (15x)
Incline merkins (15, single count)
Calf raises (I/C 20x)
Dips (I/C 15x)
Short mosey run to fire access road
We ran a short bit and then stopped and did a push up exercise, rinse/repeat. Some ten counts in between. The push ups were:
HAND RELEASE (15 single count)
WIDE ARM (15)
DIAMOND (15)
CURB RIGHT (10)
CURB LEFT (10)
Short mosey again, stopped and did:
Toy soldiers, stopped and did monkey humpers
Lunge walk, stopped and did bobby hurleys
Short mosey run
Another push-up exercise bit:
HAND RELEASE (10 single count)
WIDE ARM (10)
DIAMOND (10)
REGULAR (10)
Short mosey to last push-up-related bit:
Six count burpees (5x)
Mary: Freddies, LBC
Fini, COT
Thanks to all for joining me on the day I hit 200 F3 posts in 2022.
Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.
Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.
HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT
WARMUP: Ran to the noisy lot out back by the football field and circled up for 15 reps each of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clubs
* Strawberry pickers
Now that the blood is flowing, muscle groups are warmed up, and heart rate is up, mosey to the back entrance road where the famed light poles are.
THE THANG:
The Colosseum Pole Dance!!
Starting at the bottom of the hill, the lowest point, near the playground. Partner up for a little ascending/descending DORA. One partner runs while the other exercises, swap upon runner return, then keep at it until everything is done. Runs are uphill to the light poles and back, but as each exercise changes you run to the next furthest light pole away increasing distance each round until midway point of exercises.
1. 50 burpees / run to pole 1 and back
2. 100 merkins / run to pole 2 and back
3. 200 mountain climbers (2ct) / run to pole 3 and back
4. 300 squats / run to pole 4 and back
5. 200 reverse LBC / run to pole 3 and back
6. 100 wide-arm merkins / run to pole 2 and back
7. 50 burpees / run to pole 1 and back
GREAT job by the PAX! Everyone completed everything except #7, which most at least started and got halfway through before we timed out.
Indian run back to COT for a little ab work of flutters, situps, and American hammers. Not much mumblechatter during the main event, but we sure made up for it during the Indian run and ab lab work! Great group of PAX!! Love it!!
Shower Curtain STILL beat us all back to COT!! The guy is a stud!
ANNOUNCEMENTS:
* A LOT going on! Read the newsletter and get involved or lead the PAX on something that has your passions.
* Thanksgiving Convergence at the Ranch!
COT:
* A lot to give thanks for
* A lot to lift up prayers for
* The holiday season is one of thanks, praise, happiness, and joy for many, but for some it is anything but. People are fighting their demons, struggling with burdens that we never see or know about because we tend to put up facades and outwardly project what we want others to see. The holiday season is, unfortunately, also a time for suicides. If you know someone who is struggling, be intentional and try to help however you can, even if it is just being there for them and listening. Sometimes all it takes to turn someone’s day around is a small gesture of kindness – a smile, a hello, your time, whatever. Be the light, the rock, the beacon of hope.
Thank you Shower Curtain for the opportunity to lead. It is great seeing you out there even if you cannot participate in the workouts.
Thankful, blessed, and encouraged
-NASA
It was a cold November morning in the Fort, but there was an lingering anticipation of a deep burn to keep the PAX warm.
Warmups:
· Side Straddle Hops
· Windmill (Trucker Friendly)
· Tappy Taps
· Hillbilly Walkers
· Donkey Kick (In Cadence)
· Down/Up Dog
· Let Stretch
Everyone was feeling warm and we were off.
The Thang:
We were all feeling lucky this morning, so the Q decided to invite a friendly game of blackjack into the mix.
· 1 Merkin & 20 Leg Lifts = 21 reps of a deep burn
· Run to the other side of the HT parking lot
· 2 Merkins & 19 Leg Lifts = 21 reps of a deep burn
· Run to the other side of the HT parking lot
You can see a patter forming. We worked our way down to 20 Merkins & 1 Leg Lift.
If my Zima math is correct we did 210 Mekins, 210 Leg Lifts, and ran across the parking lot 10 times….Carry the 1.
We moseyed over to a wall for what the holy grail of the Exicon calls “Descending Testicles”
Descending Testicles:
· 15 degrees on the wall and 10 Derkins
· 45 degrees on the wall with 10 Derkins
· Ball to Wall with 10 Derkins
We added 30 American Hammers & 30 squats.
Mosey over to COT with 5 minutes left. Might as well throw some Bear Crawls with Carolina Dry Docs in.
We did a Jack Webb with 4 Bear Crawls & 1 CDD. We made it to 36 Bear Crawls and 9 CDD’s until time ran out.
Prayers for Slapshot’s Mother-In-Law, my friends Mother-In-Law that passed, and safe holiday travel.
JWow
The fog was thick, the rain was coming down in buckets, it was the perfect storm for pain. Just like the movie Waterworld, dry land wasn’t a myth as we headed for cover in the church parking lot.
Warmup:
SS Hops
Windmill
Cherry Pickers 🍒
Low Slow Squats
The Thang:
Kettlebell Swings
Squats
Run a lap
Bent Over Rows
Chest Press
Run a lap
Curls
Flutters
Run a lap
Snatch
American Hammers
Run a lap
3 round of the above then COT.
JWow
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Jog with some windmills, planks, merkins, produce pickers aka tally taps and moving from light pole to light pole with burpees, merkins or squats at each, then…..
THE THANG: Joined the PAX doing the Chad 1000X workout at the stadium. We went to the track and did laps, stopping at the 50’s for 10 merkins at between the uprights behind each end zone for 10 squats each. 7-8 laps completed and Slap Shot was king.
PAX got 2.5 miles and between 180-200 merkins and the same on squats. Simple but got our monies worth.
MARY: It exists, we talked about it as we scrambled to make it back to COT from the stadium by 0600.
ANNOUNCEMENTS: We’re numerous…..and in the newsletter.
COT: YHTBT.
Thanks for the call, Yard Sale. Always an honor. Until next time……
Cyclops
WARMUP: seal jacks, side straddle hops, windmills, Michael Phelps, overhead claps
THE THANG: bear crawl as mode of transportation around parking lot dragging hardware, hit up spots to stop and do overhead presses, swings, curls, chest press, rows, squats. Stopped and did some dips and irkins, round two with partner dora style involved running and same set of exercises
MARY: flutters, v ups, LBCs, American hammers
ANNOUNCEMENTS: golf tournament coming up, thanksgiving convergence
COT: discussion about legacy and the need to pour into generation Z, thanks to BOB for sharing a testimony about his daughters anxiety and recovery, prayers for battle bot work opportunities