Tag: Ltrain

Week 1 F2F October – Atlas & Sasquatch

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WARMUP: 5 min dynamic plank warm up with upward and downward dogs; then dynamic moving warm up with butt kick, high knees, toy soldiers, lunges, skips, side shuffles, cariocas, heel walk, toe walk, bunny hips, mosey
THE THANG: 10 mins with Atlas – mosey to long straigh away with 3 light poles – suicide run to light pole 1 5 merkins, NUR to start 10 squats,, run to light pole 2 then 5 merkins, NUR to start 10 squats, run to light pole 3 then 5 merkins, NUR to start 10 squats, MARY x90″

10 mins with Sasquatch – mosey to front of school, circle up – everyone plank and complete 5 reps of a plank or merkin exerxercise called by Q (exercises includedshoulder taps, parker peter, peter parker, plank jacks, merkins, diamond merkins, wide arm merkins) upward and downward dog variations were also completed as we awaited the return of the pax (see next line)- 1 pax exits the cirlce and runs approximaley 30 yrds to light pole and completes 3 burpees and return sto cicrle, tehn everyone does one burpee toegether, then next pax runs to aforemetnioned lightpole to complete burpees while the circled up planking pax are doing the aforementioned plank exercises followed by upwards and downward dog until that pax returns to the cirlce

10 mins with Atlas – INdian run to the somehwat grasssy fireld – last person in line does 5 swauts and then rusn to the front; from goal line of field, lunge 10 ards, complete 5 merkins, bear crawl 10 yds, complete 5 merkins and repeat that cycle until you get to the end of the other endzone, mary to finish that last 2 mins;

10 mins with Sasquatch – line up 2 by 2 with a similarly sized pax, mosey togther, stop and complete 5 partner merkins in cadence, continue to mosey 2 by 2 and then stop to perform partner resisted pushes about 20 yrdsand switch with your partner to return- 2 cycles of that completed; mosey back towards COT and stop on the grass to complete 10 sit up get ups on curb with partner helping to pull to stand and switch for other partner to complete 10 reps; return to COT
Per several pax, 2 miles wereecovered during the duration of the workout!
MARY: some was interspersed
ANNOUNCEMENTS: newletters weekly on Sunday
COT: Great start to week 1 of F2F at Bushwood

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O to the smells of BushPit

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WARMUP:
Mosey over to middle school with multiple stops along the way to our final destination by the football field.

SSH, imperial walker, second cousin hillbilly walker, butt kickers, high knees

THE THANG:
Ladder where you start with first exercise and then run a lap. Add a new exercise each lap and count increases by two for all exercises along the way. Note that Birdcage requested 2 miles so I made the lap longer than I typically would.

Exercises

2 – merkins
4- squats
6- LBCs
8- lunges (both legs)
10- CDD
12 – flutter
14- wide arm merkin
16- calf raises
18- wheezy Jefferson
20- burpees
MARY:
ANNOUNCEMENTS:
COT:

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Birdcage Lifts off

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WARMUP: SSH for 50
Windmills, Merkins, cherry pickers, low slow squats,
THE THANG: 30 Burpees, mosey to corner
Bear crawls and Merkins alternating for 40 yards
Lunge 30 yards,
Run to the hill
5 rounds of 10 squats, 5 CDDs,
Down the hill – 10 Navy seal burpees,
3x Run the hill, 10 BBS
Jack webb of burpees and SSH from 1 to 6
MARY: Flutters, Freddie Mercury, Hello Dolly
ANNOUNCEMENTS:
COT:

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2025.28 The Hive

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Thang:

1ST… 12 min AMRAP:
10 overhead presses (5 each arm)
20 rows (10 each arm)
20 swings

2ND… Bearcrawl length of parking lot doing a merkin at each parking spot dividing line (this was secretly just to count lines)

3RD… Place bells at middle line (11 of 22) and return back to end of parking lot. Run to opposite end of parking lot and overhead carry the bell one more parking spot than the last alternating arms. (First trip across the lot, stop and OH carry the bell one spot. On the return trip, stop at your bell and OH carry it 2 spots with the opposite arm.) Keep running across the parking lot until you get to 20.

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Gratitude at Lazarus

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WARMUP: Jog to East side of the theater – you can’t have enough of the East side!
SSH’s
Moroccan night clubs
Cherry pickers
Windmills
Merkins
Downward dog stretch
D.I.D.

THE THANG: PART 1: 5-10-15-20 ladders with merkins, lunges (2 ct), big boys and 2 ct plank jacks.
Intermission: breathe
PART 2:
Completes as a team with the three dudes… dropping B.O.M.B.S.!
50- Burpees
100- SSH’s 2ct
150- Merkins
200- Big Boys
250- didn’t make it this far

Head back to COT
MARY: not present
ANNOUNCEMENTS: blood drive in Massey 5/19, Pusher didn’t show up for something or was really late or..? Read your newsletter
COT: Prayers for new life, gratitude and brothers throughout F3.

Thanks for the nod, Goose!

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Smoke Out the Gophers…

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WARMUP: WARM-UP (10 minutes)

Activation Circuit (4 minutes – 40 seconds each)

1. Low Slow Squats (focus on depth and control)
a. 1-2-3-1, 1-2-3-2 – 10X
1. Push-up to Downward Dog (shoulder activation)
2. Pickle Pointers with Pause (2-second hold at top)
3. Plank with Shoulder Taps
a. 1-2-3-1, 1-2-3-2 – 10X

Dynamic Movement Prep (6 minutes)

• SSH (wake up the nervous system)
o 1-2-3-1, 1-2-3-2 – 10X
• Arm Circles: 10 forward, 10 backward each arm
• Leg Swings: 10 front-to-back, each leg
• Torso Twists: 15 each side (extra for spine mobility)

WARM-UP – PART II

LINE UP

• Walking High Knees: 30 steps
• Butt Kickers: 30 steps
• Bear Crawl forward 10 steps
• Crawl Bear backward 10 steps
• Walking Lunges: 12 each leg (slower, deeper)
• Low Slow Squats (focus on depth and control) 15 reps (slow and controlled)

THE THANG:

WITH SANDBAGS – ROUND I
5 MM. JOG to end of parking lot-> 10 SQUATS
LUNGES back to start – 5 MM
OH Toss to EOPL 10 SQUATS
Jog back to start 5 MM

1 minute rest

WITH SANDBAGS – ROUND II
10 Seal jacks Rifle Carry to EOPL 10 Merkins
Lunges back to start 10 Seal jacks
Jog to EOPL – 5 Merkins
Walking OH press back to start – 10 Seal Jacks

STAIRS WITH SANDBAGS
2 rounds of bleachers then walk to COT

MARY: Had heat stroke. Didn’t show.
ANNOUNCEMENTS: Bethel Men’s Shelter, Independence Day convergence, Sweaty Barry
COT: prayers and praises for Luka, Matteo, <@U08NJ8FF1PF> 1st child is coming soon!!, <@U011KKZ17U6> 14th anniversary

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Pitter Patter Lets Get At Er

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WARMUP: 30 SSH / 15 Cherry Pickers / 10 Moroccan Night Clubs / 1 minute plank
THE THANG: board of Payne with downtown half mile loops.
Run Loop 1, 25BBS/25 flutter kicks (4ct)/25 LBC’s
Run Loop 2, 20 merkins/20 Carolina Dry Docks/20 shoulder taps each
Run Loop 3, 25 squats/20 lunges (10ea)/ 20 jump squats
Run Loop 4, 10 burpees/20 mountain climbers (4ct)/25 plank jacks
Run Loop 5, 25BBS/25 flutter kicks (4ct)/25 LBC’s.
Hold air squat for a couple minutes
Hold plank for a minute

MARY: no
ANNOUNCEMENTS: bethel men’s shelter July 3rd. Support if you can.
Sweaty Barry July 22nd

COT: yes

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A dead end and a roundabout.

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Solid effort by the PAX today. 4×4 Run & Ruck. The pace was steady but the mumblechatter was strong. Then there were planks. They were… plank-y. Moseyed around little bit of Massey then into sunset circle. It said dead end, but we found a way out. Kept on trucking down Athena, went around a fence that was not keeping anyone out. Then around FCMS with some unexpected hills. Ended up at the Waterside roundabout where we laid on the grass to kill our running pace did some planks and sounded professional by saying abs are important for running. Clarified that I am only semi-pro. Moseyed back just in time to stop the watch at AO.
LTrain: said running was easier last year
Band Camp: shared stories with Sock Monkey
Sock Monkey: Showed us what Colorado lungs can do. Also distracted Band Camp which led to a race and a photo finish to see who could make it back first. The youth prevailed.
YHC: Still learning directions as well as counting. We will get there.
The Ruckers were right where we left them when we got back.
WARMUP: SSH / Moroccan night clubs / Worlds greatest stretch
THE THANG: Ran 4.25 miles at the pace of a lost new seabiscuit Q. Found a couple hills and a lot of mud with some wet grass to wash off in.
MARY: M.I.A.
ANNOUNCEMENTS: Hog and Coyote.
COT:

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