Tag: Mainframe

Benevolence in the darkness

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WARMUP:

• Side Straddle Hops (SSH):
• Imperial Walkers:
• Moroccan Nightclubs:
• Low Slow Squats
• Merkins
• Broga

THE THANG:
DORA

• 100 Merkins
• 200 Squats:
• 300 LBCs (Little Baby Crunches)

Perform each exercise for 45 seconds, 15 seconds rest/transition. Complete 2 rounds.
Exercises:
• Burpees
• Mountain Climbers:
• Plank Jacks
• Lunges:
• Flutter Kicks

Indian Run: caboose does 3 American Hammers then runs to the front

MARY:

Freddy mercuries
Gas pumper
Stretch and high knees

ANNOUNCEMENTS:
Bethel
Lunch
Golf outing
Bourbon and BBQ
Christmas Party
HIM Camp

COT: Vegas style

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No Rep Count

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Simple 4 Corner workout, 3 exercises at each cone, rep count started at 5. Original plan was to add 5 reps each lap, but a read a quote from Ali. “I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.”

1st cone
– Squats
– Lunges
– Calf raises
– Farmer Carry/Bear Crawl to next cone
2nd cone
– Bent over row
– Upright row
– Curl
– Overhead carry to next cone
3rd cone
– Flutter with press
– American Hammer
– Simba
– Sandbag toss with Man Maker
4th cone
– Dead Lift
– Clean
– Clean w/press
– Rifle Carry

We made it through about 3 rounds.

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BHAG at the Hive

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YHC was making up for a missed Q two weeks ago due to sickness. As I was reviewing previous backblasts, I came up with a Big Hairy Audacious Goal for the workout to circle the entire FMHS while carrying the KB with pain stations along the way. I hadn’t seen it done so that was the plan.

Weather was perfect. Felt like an early Fall and time for college football.

WARMUP:

SSH x 10
Windmills x 10
Merkins x 10
Arm Circles x 10

THE THANG:

With the BHAG of circling the school, which is approximately 1.5 miles, we moseyed stopping (4) times for the following:

21 KB swings
18 Upright rows
15 Goblet squats
12 Curls
9 Tricep extensions
6 Manmakers

MARY:

Finished at the end with a circuit of the following:

LBCs
Flutters

ANNOUNCEMENTS:

Read the newsletter

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Cards at WEP

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WARMUP: Stretchy things
THE THANG: Lap around park stopping at swings alternating between 20 merkins and 20 squats. Mosey over to lot in front of old springs building. 17 bombjacks, 17 plankjacks,and 17 v-ups. Take a lap. Repeat with 15s then again with 13s. One additional round of 17 dips, 17 calf raises, and 17 flutters them mosey back to amphitheater. Simple in between card game. Start with a pot of exercises (laps, burpees, merkins, squats, lbcs). Flip 2 cards and PAX wager if next card is between the values. If next card is inbetween, then group does wagered exercises and pot is reduced. If card is outside, group does wager but pot grows. Intention was to do everything left in the pot when cards were done but I overestimated both number of reps and basic card math of PAX. I’ll try this again but I learned I need to make some adjustments.
MARY:
ANNOUNCEMENTS:
COT:

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Stang Returns To The Ranch

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WARMUP: 15 Hill Billy Walkers, 15 Windmills, 15 Moraccian Night Clubs
THE THANG: Mosey to speed bumps at Middle School Drop Off Line. Each exercise starts at 4 reps then goes up by 4’s to 20 reps with a different mode of transportation between each speed bump for duration of that exercise.
1.) Hand Release Merkins With Duck Walks
2.) Sumo Squats With Bear Crawl and Crawl Bear On Way Back
3.) Big Boys With Lt. Dans
4.) Boxcutters With Mosey

Moseyed Back To COT For 10 Minutes Of Stretching (Everyone’s Favorite)
MARY: Nope
ANNOUNCEMENTS: October 20th Leaders On The Links Golf Classic. Waterford Golf Course.
COT:

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Steel City WK#1 EMOM

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WARMUP:
We started with a mosey around the parking lot and circled up for:
• Side Straddle Hops – 20 IC
• Hillbilly Walkers – 10 IC
• Imperial Walkers – 10 IC
• Cherry Pickers – 10 IC

THE THANG:
Each round was (EMOM) Every Minute On the Minute for 5 minutes.
After each round, PAX ran a fast lap in the parking lot.

Round 1
• 5 Squats
• 10 Merkins
• 15 American Hammers (each side)
→ Fast lap

Round 2
• 5 Burpees
• 10 Seal Jacks
• 15 Overhead Press (with weight)
→ Fast lap

Round 3
• 5 Bonnie Blairs (each leg)
• 10 Tricep Extensions (with weight)
• 15 Calf Raises
→ Fast lap

Round 4
• 5 Monkey Humpers
• 10 Diamond Merkins
• 15 Mountain Climbers (each leg)
→ Fast lap

MARY:
(3minutes left at the end)
• 15 Flutter Kicks (IC)
• 15 Hello Dolly (IC)
• 15 LBCs (IC)

ANNOUNCEMENTS:
COT:

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Fat Amy

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WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO

THE THANG:
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Used the pickup loop as a pseudo four square…
Made it to 30/10 on the way back up

MARY:
10 Hammers
10 JLo’s

ANNOUNCEMENTS:
Newsletter

COT:
Show To Know

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Good Times at Currahee

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WARMUP: IWx12, HWx15, WM x15 and Cherry Pickers x15
THE THANG: Load up with Ruck and Sandbags.
Ruck to Hill and stop at each several lights:
Squatsx25, Dips x25, Irkins x25
Repeat at 6 lights.
End at PFHC parking lot: Overhead Carry Ruck through lot then Farmers Carry.
Same thing back.

MARY: None done
ANNOUNCEMENTS: Yes
COT: Yes

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