Tag: Lighthouse

New sheriff in town

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WARMUP:
Poppins started off with a quick warmup, 50 SSH, Windmills, Cherry Pickers, some other stuff, Plank, Merkins and some yoga stuff
THE THANG: I started it off with a mosey to the back playground where we did a crowd pleasing Dick Webb, got up to 8 RDS, then we did a quick tabata at the nearby park benches. Part 2 was Mainframe leading us to the parking lot in the back where we had to do a series laps around the lot with various leg exercises including burpee broad jumps and then a bear crawl and crawl bear activity from the lines in each space over to the line opposite side, 6 rounds.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Was held

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Kettlebell Grab Bag

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WARMUP: The usual – SSHs, IWs, HWs, MNCs, LSSs & Good Mornings
THE THANG: Input from everyone. Started w/11’s: curls & tri-extensions with lunge walk back/forth. Mixed bag from there. Lots of arm work, lots of core work, lots of leg work. Oh, and there was bear crawling & burpees to finish it off. It was a well rounded & solid way to kick off the week.
MARY: Yes – done w/workout.
ANNOUNCEMENTS: Read your newsletter
COT: Praises to Change Order who’s last day with his “old” company is today – new life starts tomorrow! Prayers for marriages, for 2.0’s throughout the summer, for the PAX of the Fort who encourage myself & others in the constant pursuit of striving for better, and for everything/everyone that remain unspoken this morning.

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And then there was ONE

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6 of us for the 101 edition of Q School. Oddly enough, Lighthouse is the only PAX in the entire Fort region that needed Q School 101. 4 veterans also shared the wisdom. It was a bit of a bizzaro world, I get out to a couple 100 workouts a year, but there is only one new guy, and ZERO PAX who feel they need to hone in on their basic Q skills. Well done, nothing to learn hear. Go back to your knitting.

1. basic warm up with imperial walker, hillbilly walker, LBC, hello dolly, low slow squat, OH clap, shoulder taps, merkins
2. 7s with BB sits and jump squats, with bearcrawl 1/2 trans mode.
(Rebel was recognized for his jumping skills)
3. 2 rounds of Assassin suicides, 5-10-15, BB sits, merkins, squats AND gas pumpers, shoulder taps, calf raise
4. Mahktar N’Diayes, Kneetar N’Diayes (or course)
5. circled for some practice cadence calling with Lighthouse

Observations:
-BandCamp is a big fan of backblasts
-Squat Jumps should be re-named, maybe Squat Baby Bunny Little Hops
-Site Qs required to attend Q601 are generally grumpy dudes
-Basso was not in attendance, Rebel and Fogerty missed him
– We have an excellent Q101 doc (see BandCamp)

Q101 wisdom nuggets
-clear disclaimer
-new guy inquiry (a new guy does not know the term FNG)
-be aware of the abilities at your workout
-a longish run can be taken in chunks or destination stated for slow guys
-5 steps in calling a complete exercise
– keep it simple
-keep it moving
-keep it familiar
-clear and easy instructions
-10ct for moderates (and old guys)
-don’t Q it if you can’t do it, or aren’t going to complete it (ie calling 50 burpees and you half-a$$ 12) (really)
-practice cadence
-promote your Q, knowing what I am waking up for and where I am going is half the battle and very motivating
-I like to give no more that 3 exercises verbally per instruction, my small brain can handle 3, more than that? on a board, or chalk it
-don’t chalk MONKEY HUMPERS in a school or church parking lot
-prepare a weinke
-steal a weinke
-review a weinke with a vet
-COT
-count
-name o rama
-record (at least verbally so you have the names for your backblast
-announcements
-prayers
-WRITE A BACKBLAST
-don’t stress on all this, you can do the life and death stuff when you get crunching your excel spreadsheet at 9:04am

Thanks for hosting Fogerty
Thanks to Solid State for being my first instructor
Thanks to Rebel, Bandcamp, Fogerty and Birdcage for adding bits of knowledge

Looks like we made it,

Barry Manilow

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Dora the explora?

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WARMUP: Moroccan night clubs, cherry pickers, windmills
THE THANG: Dora with 200 reps at one end and coupon work at the other. Partner workout.
MARY:
ANNOUNCEMENTS: Convergence on 6/10
COT: Be accountable and prayer

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Whetstone – The Vertical Relationship between Men

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15 Pax chose to make a downpainment on the day and learn more about Whetstone this morning at Colosseum. Rebound is leading the charge to educate the Pax on Whetstone and Shieldlock and incorporating Qs to discuss these topics. YHC was excited for the opportunity to Q and added a Blade in Maximus for additional pain and discussion.

THE THANG:

Mosey to parking lot
COP:
IWs x 10
SSH x 30
Strawberry pickers x 10
Mtn Climbers x 15
CDD x 10
Identification of those Pax currently in a Whetstone

Mosey to back lot with track

Modified Dirty McDeuce
12 burpees
12 Big Boys
12 Squats
12 Merkins
Then a lap
Round 1 = OYO, Round 2 = in cadence, Round 3 = with a partner

Mention of hypocrisy “we are all hypocrites” and goal of “audio matching the video” through accountability and Whetstone.

Hand off to Maximus

A comment about Grace (brief comment) and mosey to the playground

15 Pull-Ups while partner does Jump Squats – Flapjack then repeat

Mosey to the wall for 10 Mike Tysons on wall then 5 Muscle Ups
Repeat
15 Hand Release Merkins
5 Hand Release Merkins

Mosey back to the parking lot
Partner 1 NUR then Partner 2 American Hammers
Flapjack

Flutter Kicks with feet 12” apart
Jail break to COT
6” foot hold

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Ultra Farmer’s Carry

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WARMUP:
Some around the world and Halos

THE THANG:
Farmer Carry to the pull up bars, while getting lost along the way.
Once at the bars, 5 rounds of 10 snatches (right arm) followed by 5 pull ups. 10 snatches (left arm) 5 pull ups.
Headed back to COT for the McGill Big 3
Big Boys, bird dogs, and side planks

Wanted to challenge the core muscles today along with all the stabilizers. Super crucial for overall back health.
MARY: Went around the circle doing Mary’s

ANNOUNCEMENTS:
COT:

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Indian Jog

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WARMUP: 10 Each- SSH, Moroccan Night Clubs, cherry pickers, 10 Merkins OYO, 5 Burpee’s OYO
THE THANG:
Indian run to 160 with 2 pain stations:
Pain station #1
2 rounds of 4 corners 10-squats, 20-lunges, 30-Monkey Humpers, 40- Bomb jacks
Pain station#2
11’s- Diamond Merkins, HR Merkins
Indian Jog back to COT
MARY: 2-Minutes
ANNOUNCEMENTS: Q-Source, Kenya awareness convergence, Care Center Volunteers
COT: Yes

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Black Diamond Month at The Ranch – Week 3

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WARMUP:
– SSH x50
– Burpees x5
– Imperial Walkers x10
– Merkins x10
– Moroccan Nightclubs x15
– Mosey from the parking lot around the front of the Middle School and then to the parking lot by the football field.

THE THANG:
Ladder workout starting at the entrance to the parking lot:
– 6 Burpees
– Run around the side of the playground and then into the playground to complete 1 pullup.
– Run back to the start for 5 burpees
– Run back to the pullup bars for 2 pullups
-Continue the series until finishing with 6 pullups at the pullup bars

Mosey back to the main parking lot and eventually to the back of YHC’s truck to access the hell pavers.

Escalating rectangles:
3 rounds with an exercise for each corner of the rectangle. All exercises are 20 count.

Exercises:
– Curls
– OH Press
– Bentover Rows
– LBC with arms extended with the block overhead

Rectangle (small)
– Start of the far corner of the parking lot closest to the street and picnic tables
– Station 2 is right after first large island of grass separating the sections of the parking lot.
– Station 3 is after crossing the width of the parking lot to the small road
– Station 4 is the last corner of the rectangle down the small road

Rectangle 2 (medium)
– Station 1 is the same start point.
– Station 2 is at end of the full length of the parking lot
– Station 3 is just passed the end of the lot we park in on the small road
– Station 4 is the same last point as the first round

Rectangle 3 (large)
– Station 1 is the same start point
– Station 2 is the same as rectangle 2
– Station 3 is next to road barriers by the kindergarten playground.
– Station 4 is by the main entrance to the elementary school
– Finish at the start

MARY:
Only one minute remaining:
– American Hammer x 15
– Big Boy Situps x10

Thank you Poppins for the opportunity!!

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