Tag: Mainframe

Because Miyagi gave me an unfriendly reminder

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WARMUP: We did
THE THANG:
– Go to the rocks
– 1st phase:
– EMOM – 10/10/10 (15?) – curls, OHP, Bent over rows
– 2nd phase:
– 11s – Manmakers (leave the rock), jump squats – the run is to the cigar lounge and back (touch the wall)
– 3rd phase:
– Abs Dora – run the triangle
– 100 LBC, 200 DLL, 300 flutters
– We modified this one for time…
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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Good old fashioned ruck and sandbag work

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WARMUP:
– Mosey around the entire entrance loop
– Merkins x10
– Peter Parker x10
– Parker Peter x10
– Windmill x10

THE THANG:
Move to the grass field with just the sand bag. Gather at one end of the field.
– Sandbag throw into a man maker from one end of the field to the other
– At the end, complete a series of exercises
– Sandbag throw back to the other end of the field
– Complete the exercises again.

Exercises completed at each end:
– LBCs x 10
– Thrusters x10
– Pull-thrus x10 each side
– Flutters x10 each leg

Move back to the flag where we left the rucks. Partner up. One partner completes the exercise with the sandbag while the other completes the exercise with the ruck. Then switch.

2 Rounds
– 10 curls SB
– 10 curls ruck
– 10 Overhead press SB
– 10 Overhead press ruck
– 10 Squats SB
– 10 Squats ruck on front

MARY:
– 4 minutes a various ab exercises

Thank you Brawny for the opportunity to Q my favorite thing….sandbag hate.

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Trails Are The Better Option

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WARMUP:
THE THANG: Some ran trails others ran boring roads to Wally World
MARY: Nope
ANNOUNCEMENTS: Read Newsletter
COT: Yes

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Have a plan

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WARMUP: mosey around parking lot with dynamic movements, ssh, in, hillbilly walkers cherry pickers, arm circle then repeat
THE THANG: mosey around and to side parking lot 5 sets of 10 burpees with 45 second rests in between. Wall sits with bear crawls. Back of Lowe’s for 5 sets of dips, merkins, squats.
MARY: Mary at different stages throughout the workout
ANNOUNCEMENTS: break the dam, brr, bethel men’s shelter
COT: prayers for aging parents, newlyweds.

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We came to Boogie

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WARMUP: 2x loops on campus waiting for <@U03DS2K4BL3> thinking he might think <#C02QBPVDDQ8> started at 5:15 instead of 5:00
THE THANG: Ruck to <@U5CESTA4R>’s office across from TC Fire on Stonecrest.. some incline Merkins on the guardrails, a mess of OH press with our rucks and some LBCs just so we could say we saw a girl in a string bikini top at the gym
MARY: She works out at Planet Fitness
ANNOUNCEMENTS: Break the Dam, May Ruck CSAUP, Dan to Dam run
COT: Always

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Minnow Party

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Lots of people showed up, unfortunately they got me on Q. Original plan was to run with merkins to Riverview elementary school, but with so many pax I decided to stay local. Plan was to run around town with Jack Webb. We began with five merkins and twenty overhead claps. Twelve stops around town increasing the rep counts by one and four respectively. Added some additional exercises (Squats, lunges, calf raises) while we waited for the six to arrive.
Total count: 126 merkins, 504 overhead claps.
we had time for a pairing sprint up the Massey hill.

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Stroll in the Park

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WARMUP: Mosey to pharmacy parking lot.
Imperial Walkerx10, Hillbilly Walker x10, Windmill x10, Cherry Picker x10, Plank: HoneyMooner and Down Dog. MTN climber x15, Peter Parker x15 and Parker Peter x15.
THE THANG: Mosey to WE parking lot and do Cocaine Bear Crawl done lot and Lieutenant Dans back.
Accumulator: 1 burpee, 2 Squats, 3 LBC (change squat to lunge and LBC to Hello Dolly). At each bench add 1 burpee, 2 squats and 3 LBC to 11 burpees.
MARY: In the workout
ANNOUNCEMENTS: Yes
COT: Yes

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Pyramid on a string

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3 started out “bad idea” Saturday with a pre-run at 530. Rolloff shot for the stars (collusseum) and landed on the moon (IR). Fishstix decided a pre- ruck would be in his best interest (expected the Q to bring a moderate).

Rain started picking up right at 630

WARMUP: disclaimer and yog up near pullup bars. Settle in under the cedar tree like a bunch of wild animals trying to stay out of the rain. IC exercises including 16 reps of SSH, WM, IW, MNC, Shoulder taps, Mtn Climbers

THE THANG: Run to windjammer park and back with stops every 1/4 mile for squats and merkins – pyramid style. Al Gore until 6 gets in then begin exercises reps- 5, 10, 15, 20, 25, 30, 30, 25, 20, 15, 10, 5

Added 10 burpees at windjammer park for good measure

MARY: more burpees, MNC, IWs etc

ANNOUNCEMENTS: newsletter

COT: yup

Lots of 6-7 references this morning – fishstix is wondering what the kids are gonna do when they learn about 6-9. It was that kind of morning…

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Leg-Heavy, Imagine That

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WARMUP: Run the entirety of the larger Teeter/Stockade lot then NUR up and back the main straightaway.
THE THANG: Run to the circle at Stockbridge at the entrance to the apartments.
25 Squats & 25 Peter Parkers I/C
Run to Grant Farm Drive (past the next apartment circle)
25 half-squats (top of the squat) & 25 Flutters (I/C)
Lunge walk up the hill to the fire department
25 half-squats (bottom of the squat) & 25 American Hammers (I/C)
Run to HWY 160 and turn right to Stockbridge and into Grace Church
25 Straight-Leg Dead Lifts & 25 Leg Lifts
Reverse lunge walk length of parking lot & forward lunge walk back.
Run this parking lot twice and 25 V-Ups at the end.
Run back to COT.

MARY: See above
ANNOUNCEMENTS:
COT: 5th Core Principle

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Not another 12 days workout

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All veterans today so quick disclaimer and then yog down to far end of entry drive. Basic series of warm up exercises. Yog back to loop in front of school. On one side of flag pole do 15 bomb jacks. Run loop to other side of pole and do 20 seal jacks. Repeat for 2.5 laps. Move to main lot for accumulator:
– 5 burpees, 10 merkins, run to stop sign and back.
– 5 burpees, 10 merkins, 10 squats, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, run.
– 5 burpees 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, 20 shoulder taps, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks 15 monkey humpers, 20 flutters, 20 shoulder taps, 25 LBCs, run.
– 5 burpees, 10 merkins, 10 squats, 15 plank jacks, 15 monkey humpers, 20 flutters, 20 shoulder taps, 25 LBCs, 25 SSHs, run.
Pick up and finish with the 6 a d jog back toward cars. Stop at wall for wall web. Get in peoples chair, walk out on hands and do 1 merkins, walk back into chair for 4 overhead claps. 2-8, 3-12,….we made it to 5 before time was up. Back to cars for COT.
Thx for the invite <@U08BNRBQ9D1>!

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