Tag: Mainframe

Over the hill and through the woods

Leave a comment

WARMUP: Side straddle hop, cherry pickers, windmills.
THE THANG: Ruck to pain station 1, (20) Ruck Curls, Ruck up halfway to the big hill, (20) Ruck Curl and Upright Rows, Ruck Up the Big Hill, add Calf raises to the list, ruck through the woods out to the church, 20 squats and finish.
MARY: LBCs, more LBCs, flutters, dollys, mercury’s, and more.
ANNOUNCEMENTS: MURPH, second MURPH
COT: Prayers and Praises

TClap |
0

Almost too much

Leave a comment

WARMUP: SSH out of sync optional, Cherry pickers, moroccan night clubs, slow merkins, Imperial walkers
THE THANG: 1 man tosses the 60# 30 yards, NURs back. Meanwhile, groups of 4 rotate between pull-ups, merkins, and thrusters. 11 rounds.
Bag carry hill walk
EMOM 10 burpees for 6 rounds
MARY: Core baby
ANNOUNCEMENTS:
COT:

TClap |
0

This Shirt Stinks

Leave a comment

11 men toured the Ranch this morning to get a full body beatdown. The workout received the shirtless Change Order seal of approval, so pretty good start to the day. Here’s what we did.

Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 SSHs (IC)

The Thang
Mosey to the front of SMS
– 20 Squats, Lap
– 20 Squats, 20 Merkins, Lap
– 20 Squats, 20 Merkins, 20 American Hammers

Mosey to the back of SMS
– 20 Forward Arm Circles (IC)
– 20 Backward Arm Circles (IC)
– 20 Seal Claps (IC)
– 20 Overhead Claps (IC)

Mosey to the back of SES
– 20 Flutter Kicks, Lap
– 20 Flutter Kicks, 20 Alternating Shoulder Taps, Lap
– 20 Flutter Kicks, 20 Alternating Shoulder Taps, 20 Burpees

Mosey to car loop
– 20 Wall Lunges
– 20 Wall LBCs (IC)
– 10 Australian Mountain Climbers (IC)

Mosey to picnic tables
– 20 Calf Raises (IC)
– 10 Derkins (IC)
– 20 Dips (IC)

Mosey to bus loop
– 20 Bombjacks, Lap
– 20 Bombjacks, 20 Wide Arm Merkins, Lap
– 20 Bombjacks, 20 Wide Arm Merkins, 20 Butterfly Sit-ups

Mosey to alley
– Wall Sits and 10 Merkins each
– 10 Dirty Hook-ups (hands) IC
– 10 Dirty Hook-ups (feet) IC

Mosey to COT
– 10 Boxcutters (IC)
– 10 Reverse Boxcutters (10)
– 10 Pretzel Crunches

NMM
How many of us have said something we wish we could take back? I know I’ve burned bridges and hurt feelings because I didn’t control my words. It happens, but we should strive to reduce the frequency by being slow to anger and biting our tongues. Words have the power to build or break. You can’t take back toxic talk and bitter babble. “Those who guard their mouths and their tongues keep themselves from calamity” – Proverbs 21:33.

Let’s keep that in mind when frustrated at work or when arguing with loved ones. What has been said cannot be unsaid. Sometimes silence is best.

Aye!
IJ

TClap |
0

Do You Suffer in Silence?

Leave a comment

WARMUP:
– Moroccan Night clubs
– Low slow squats
– Imperial blocker

Gear up and head to amphitheater. Partner workout. All gear needs to get to the top of the amphitheater. Only one partner can carry at a time. Non-carrying partner must be completing exercises while partner is carrying. Once partner 1 gets to the top, he calls for his partner to bring something up the hill while he begins the exercises at the top. Once the second partner gets to the top, he begins to complete exercises while partner 1 heads back down to start empty handed. Then partner 1 calls for partner 2 to move, and he begins to exercise until he gets to remaining gear. Repeat.
Bottom exercises: goblet squat w/bell or block, calf raises w/gear
Top exercises: 2-hand upright row w/gear, calf raises w/gear
THE THANG:
Gear up and head to the parking lot in the back of the school for 4 corners. Drop gear in the center, but keep ruck on for all exercises. Every time you get to the center, complete 10 squats.

Take your bell-only to corner 1 and complete 10 U-Hauls, back to center, corner 2 bring bell and block and complete 10 alternating single-arm curls, back to center, corner 3 bring block-only and complete 10 lunge squats with block overhead, back to center, corner 4 bring bag-only and complete 5 man makers.

Repeat until it’s time to return to C.O.T.
MARY: Load blocks into truck
ANNOUNCEMENTS:
COT:

TClap |
0

Hills and Thrills

Leave a comment

WARMUP: Jog a lap with some butt kickers. SSH, MC, merkins, Willie mays Hayes, Moroccan night clubs.
THE THANG: mosey to the pull-up bars. 3 pull-ups each. Everyone else doing squats while waiting.
2 rounds of 10 incline merkins/derkins, 10 step ups each side, 20 dips.
Hill work with big boys and flutters.
Loop back to the main lot for Standard Dora – 100 merkins, 200 squats, 300 LBC’s.
More hill work with bear crawls, lunge walk, and burpees.

MARY: 7 minutes or Mary to finish.
ANNOUNCEMENTS: read your newsletter.
COT: welcomed FNG Teen Spirit.

TClap |
0

Big 5-0

Leave a comment

Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.

TClap |
0

Rosie does the dishes

Leave a comment

WARMUP: • 25 SSH (IC)
• 10 Windmills (IC)
• 10 Imperial Walkers (IC)
• 10 Merkins
• Mosey 100 yards and back
THE THANG: Main Workout (35 mins)

? Circuit 1: Strength + Movement (12 mins)

3 Rounds – 40 seconds work / 20 seconds rest
• Sandbag Deadlifts
• Sandbag Front Squats
• Overhead Press (strict or push press)
• Sandbag Bear Hug Carry (30 yds out and back)
• Rest 1 min after 3 rounds

⸻

? Circuit 2: Partner Grinder (10 mins)

Teams of 2. One works, one moves.
• Partner A does AMRAP sandbag reps
• Bent-over Rows
• Thrusters
• Sandbag Clean-to-Squat
• Partner B: Sandbag Shoulder Carry (30–40 yards out and back), then switch
• Go 10 minutes nonstop

? Break: 1-minute standing rest

⸻

? Circuit 3: Core & Finishers (10 mins)

2 Rounds – 40s work / 20s rest
• Sandbag Russian Twists (seated)
• Sandbag Ground-to-Shoulder
• Plank Pull-throughs (sandbag drag side to side)
• Burpee over sandbag

?️ After 2 rounds, 1-minute rest

MARY: 1 second plank
ANNOUNCEMENTS: Cannoli Run, Tortoise and Hare
COT: Finish the day strong, men.

TClap |
0

Over the Hill and through the woods…twice

Leave a comment

WARMUP:
Some windmills, imperial walkers and squats
THE THANG:
Mosey to heart attack conquer hill 2 times
Stops for 20curls 4 times
Stops for 10 squats 2 times

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

SlowBurn with a Kick in the A….

Leave a comment

WARMUP: Dynamic warm up around Lowe’s stopping along way to circle up and exercise
Crowd pleaser was the duck walks in honor of Retiree

THE THANG:
The accumulator
10 exercises starting with one rep
Moving to next parking space line 2 reps, next line 3 reps and continuing to 10 spaces 10 reps
Modes of transportation were
Bear Crawl
Lunge walk
Crawl Bear
Reverse Lunge walk

Shoulders were toast but Twister kept us motivated :cold_sweat:
MARY:
Back at COT some dying cockroaches
ANNOUNCEMENTS:
Fast5k Saturday 3pm do it for Luka!!
COT:
Prayers for all dealing with life and it’s disappointments but also recognizing the blessings :fire: :point_up_2: :raised_hands:

TClap |
0