Tag: Lighthouse

Out of control!

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WARMUP: SSH,Windmills,Merkins,mosey
THE THANG: Al Carmichael
Run from station to station as a group and doing 10 reps of each exercise with a brisk mosey between each station and staying together.  Station A had Diamond Push-ups, Wide armed pushups, and Carolina Dry docks.  
Station B had Squats-Hold for 30 seconds at the end, Lunges, and calf raises-hold for ten second at the end.
We finished and did 11’s on a slight incline. Hand real ease merkins on one end and flying squirrels on the other.
@bandcamp wore his vest bc he’s extra moderate.

MARY: LBC, American Hammer, box cutters, flutters
ANNOUNCEMENTS: Rebound was leading at hanging w stang, longduck is a pickle ball champ,
COT: We are not in control. We can put in the right effort, and we can put in the wrong effort. There is clearly a line where it is best to turn it over to God and trust he has our best interest at heart. Then we need to move on to the next good thing we can do.

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Clydesdales, Wed Aug 16

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Apparently we ran, apparently there were 22.

The route was spectacular, all downhill, except for the uphill.

Looks like we made it,

Barry Manilow

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Victory at the Armory

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It technically wasn’t that hot this morning, at least according to the thermometer reading, but it sure felt uncomfortable. The air was so thick that it made the KB’s feel heavier. At 5:15am and with no FNG’s present, the welcome was said, the disclaimer was made, and the work began.

WARMUP:
– 20x SSH
– 10x Imp Walkers
– 10x Moroccan Night Clubs
– 10x Hillbilly Walkers
– Short Mosey around Parking Lot
– Farmer carry to parking spaces in front of fire pits

THE THANG:
– We split into two groups – even & odd.
– EVENS would do a KB exercise at the starting point, while the ODDS ran a 2-stop suicide with a KB-less exercise at each stop.
– KB exercise was done until the running PAX got back. 12 was the rep count every time for the KB-less exercise.
– Exercises would change each round & called by the PAX in rotating fashion.
– Started with KB Snatches & Burpees. Other exercises included (order/grouping may not be accurate): Flutters w/press & Merkins, Curls & LSS’s, Tri-Extensions & Plank-Jacks, Halos & Bomb-Jacks, Upright Rows & LBCs, and Lawnmower Lifts & Box Cutters.

MARY: None at COT, as we got back w/6 seconds to spare, but Mary was included in The Thang, so there shouldn’t be any FOMO.

ANNOUNCEMENTS: Read your newsletter.

COT: Prayers for Maui. Prayers for Click Bait’s travels to & from Maui and his efforts while there. Prayers for all in need and for everyone & everything that remained unspoken this morning.

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The Shirtless Wonders

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WARMUP: Change Order with stretching and other fun stuff
THE THANG:
Trucker started off with some wind sprints between the light poles in the back parking lot. Merkins completed at the end of each round. Four rounds finished before next hand-off. Fishstix had next. Partner up, One partner bear crawled to the wall and completed 5 muscle ups and back to other partner. The other partner did the following exercises: HR Merkins (Rd1), CCD (Rd2), and Flutters (Rd3).
Hand-off to Mainframe. Partner burpees, each partner alternated doing burpees starting at 1, when the team reached 20, they ran a lap. Four rounds, lots of burpees.
Finished with Change Order broga

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Monday Morning Constitutional

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Scheduled Q is rumored to be on IR, so YHC grabbed the stick. Welcome, no FNG’s, disclaimer was made. PAX were not content with the mediocre disclaimer, so it was redone & core principles were also reviewed. No more grumblings were heard, so we began!

WARMUP:
– 20x SSH
– 10x Imp Walkers
– 10x Hillbilly Walkers
– 10x Large Arm Circles (5/Fwd & 5/Rev)
– Farmer carry KBs to fire pit area

THE THANG:
– Find a partner – we had 8 PAX, so 4 groups. First group called an exercise. Partner #1 did reps while Partner #2 ran a lap around the parking lot following the curb around where we were gathered. Reps continued until the 6 was in, then switched. After 2nd partners completed their lap, next group called the next exercise.
– Completed 3 rounds. Audible was called between round 1 & 2 to shorten the loop. Due to time, the lap was shortened even more between rounds 2 & 3. Exercises included Man Makers, Swings, Curls, 2-for-1 combos (such as clean & press), OH Presses, Sgl Leg Deadlifts, 6″ Leg-Raised Holds w/Presses, American Hammers, and more.
– Back to COT for Mary.

MARY: Various – Rotating PAX Choice
– LBCs
– Flutters w/press
– More American Hammers
– Big Boy Sit-Ups
– Merkins (debatable as MARY but done nonetheless)

ANNOUNCEMENTS: Bethel Men’s Shelter Dinner signup, Stuff the Bus coming up (volunteers needed & 2.0 friendly), HIM Camp spots still needing to be filled (weekend of 8/12),

COT: Praises to QT bathrooms & for Rebound making it back for COT… Prayers for all in need, both spoken & unspoken.

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Running Street Jackson

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Tried to make a pun on an Outkast song lyric “I’m sorry Ms. Jackson” by saying “We’re running street Jackson.” But much like running Jackson Street, it wasn’t funny. (Although I laughed)

Ran for a mile
Core work for the 6
5 burpees
10 hand release merkins
16 split squats (8 each leg)

Rinse and Repeat

Keep after it. Awesome to see guys that don’t typically run 3+ miles in the gloom crush it today.

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Bakers Dozen

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WARMUP: mosey around the lot and circle up adjacent to the bells. Various exercises with burpees sprinkled in between
THE THANG: it’s good to have a partner – took the Bells to the gym parking lot. Partner 2 ran between light poles while partner 1 started on 100-200-300: 100 curls, 200 swings, 300 flutters

When complete, pax took bells to a space of their choice in the lot and, based on the lot number, did the corresponding number of exercises with each number
Manmakers – 1st number
Swings – 2nd number
Squats – 3rd number

Switched Peking spaces and did the same.

MARY: made it back for more flutters and American hammers with the bell took us to 0600.
ANNOUNCEMENTS: Yes. Read your newsletter
COT: 5th core principle

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Light Pole Accumulators

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WARMUP:
– SSH (25)
– Windmills (10)
– Imperial Walkers (10)
– Hello Dollys (10)
– Box Cutters (10)
– Mountain Climbers (20)

THE THANG:
Mosey to light poles along back entrance for light pole accumulator exercise.

1 rep at 1st light pole
2 reps at 2nd
3 reps at 3rd…etc.

When first pax gets to 9th light pole (and does 9 reps), run back to first light pole and sweep the rest of the pax.

Rinse and repeat with following exercises.

1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Jump Squats
5. Merkins

YHC had more planned, but had to quit due to time. Clocked in 3.5 miles, according to Apple. Great work by all pax! Thanks Rebound for the opportunity to serve!

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In Cadence

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WARMUP: SSH, Merkins
THE THANG: 7 of Diamonds-curls,manmakers,tricep extensions, halo lunges
MARY: kbell swings
ANNOUNCEMENTS: Him camp, adopt a highway, stuff the bus,
COT:

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