Tag: Mainframe

Bunny fu-fus

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WARMUP: Jog lap around lot then some basic warm-ups. Grab bags and move to front of school.
THE THANG: Complete the following exercises. Every 2 mins run to cone at end of drop off line and back.
20 OH presses
50 hop overs
30 front rack squats
50 hop overs
40 push-ups
50 hop overs
30 back rack squats
50 hop overs
20 OH presses
Solo was calling the hop overs bunny fu-fus or something since they really started to add up.
After finishing the board we moved over to the amphitheater. Starting at the bottom, bear crawl to 1st landing dragging bag and do 15 jump over burpees. Crawl and drag to 2nd landing and do 12 jump over burpees. Crawl and drag to 3rd landing and do 9 jump over burpees. Bear hug sandbagand move back to start. Crawl and drag bag to 1st landing and do 15 over the shoulders. Crawl and drag to 2nd landing and do 12 over the shoulders. Time was up before we could make it to the last landing. Carry bags back to COT. Great work by everyone. Thanks for the opportunity to Q!

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Mule Run

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WARMUP: None
THE THANG: Each pax carry Ruck + Sandbag on a 3 mile route
Route: Tegacay Elementary > Hubert Graham Way > Rt 160 > Dam Road> Behind Walmart > Hubert Graham Way > back to COT
MARY: No Time
ANNOUNCEMENTS: Bethel Mens Shelter, D2D Bar, Trash Pick Up, Leadership Training
COT: Closed in prayer

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Mule Run

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WARMUP: None
THE THANG: Each pax carry Ruck + Sandbag on a 3 mile route
Route: Tegacay Elementary > Hubert Graham Way > Rt 160 > Dam Road> Behind Walmart > Hubert Graham Way > back to COT
MARY: No Time
ANNOUNCEMENTS: Bethel Mens Shelter, D2D Bar, Trash Pick Up, Leadership Training
COT: Closed in prayer

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Christmas Convergence

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WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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Pushing with a Purpose

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WARMUP:
– SSH, WM, mosey to hill
THE THANG:
– Dora: 100x pushups, 200x humpers, 300x calve raises // run to stop sign at hilltop
– 4-corners: various gear at each corner, bear crawl to next station after timer went off
MARY:
– Airborne hips
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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T-Rex Arms

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WARMUP: Jog around the parking lot, collect our sandbag, and mosey to the front of the school.
THE THANG:

Six cones with exercises at each one. After completing the exercise, mosey to far cone with sandbag carried in front, mosey back with sandbag on shoulders. Exercises were cumulative so second round began at first cone plus second cone.
Exercises (all 10 count reps)
1. Curls
2. Squats
3. Forward Row
4. Shoulder Press
5. Bent over Row
6. Man Makers

Once we completed the full routine, we took a lap around the parking lot.
We began the next round working backwards by completing all of the six exercises, dropping one after each round. We ran out of time before finishing the final two rounds.

Great job everyone!

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Pre-Convergence Convergence

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There were Ruckers and runners.

Barry Manilow led the runners for 5+ miles around The Fort.

The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.

Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.

Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.

This was a fun 60 min bootcamp.

ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.

COT:

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2023.50

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Tentatively titled “The Watchmen”.

Partner up for 4 x 4-minute AMRAPs
Burpees: Partners alternate reps
Bear crawl: 1 partner forward, 1 backward (swap at fatigue)
Reverse Burpess: Partners alternate reps
Run: 1 partner forward, 1 backward (swap at fatigue)

Repeat entire circuit.

Moral of the workout? Make sure someone has eyes out when you are in a vulnerable position.

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Milk Was a Bad Choice

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It was a cold and dark morning, but the HIM were there bright and early ready for a nice warm glass of pain.

The Thang:

Rucked over to the Huber Graham Way for some 7’s with Hill Repeats
– 6 Squats at the top of the hill and 1 lunge at the bottom of the hill

 Rucked back over to the school for some more pain. We formed two lines for Indian Bear Crawl between the light posts.

 Rucked back towards COT for some tree huggers with overheard ruck carries.

 Back to COT for prayers and praises.

–  JWow

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