Tag: Mainframe

Cold.. at a place named Fire

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Ridiculously cold morning at a place named after Fire.
Workout:
15 SSH IC
15 MNC IC
15 SJ IC
10 Windmills IC
15 Mtn Climbers IC
Stretch
15 Plank Jacks IC
Everyone Grabs a Cinder Block.

Tabata Series: 45 Seconds on 15 Seconds Off
Round 1
Merkins
Squats
Flutters
Burpees
Toe Touches
Lap (2 minute rest)
Round 2
(With Block)
Incline Merkins
Decline Merkins
Squats with Block
Flutters with Press
Leg Lifts over Block
Lap
Round 3
With Block
Curls
Tri Extensions
Upright Rows
OH Press
LBCs (no block)
Lap
We got through 5 total rounds before we put the blocks back. With about 2 minutes left before 6 I had everyone do HR merkins, Squats, and BBS until we hit 6:00. Thanks to all who showed on an exceptionally cold morning!

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Russian Kicks and Carolina Honey

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WARMUP:
– SSH / WM / MNC / IW
– 3x hill sprint
THE THANG:
– EDM supported 6 sets of exercise pairs (12 and 24 rep count), run a lap after each set and jump the wall.
– Jack Webb: Pushup + OHC
MARY:
– 6-count burpees at COT until time
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Afton Brayden Hill Climb

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Run to Afton Way (.39 miles)

15 dips
15 merkins derkins

Run to Afton and Galbreath Intersection (shoulders)
30-60 second hold plank rockers
15 Superman I Y T (alternate arms to make a I Y or T

Afton/Lizzie Lane (Legs)
15 Squats
15 Calf Raises

Back to Brayden Parkway and up Hill
15 Burpees at the top of the hill.

Back down Brayden to Afton and repeat loop

Return to COT (3.5 Miles or so)

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Cut your Losses

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WARMUP: Yea, did that. Mostly in cadence.
SSH
IW
HW
Soulder Taps
Merkins
Peter Parker

THE THANG:
A little smorgasbord. Initial bulk was laps around the front of the middle school with:
5 buprees at each speed bump
next lap
5 burpees and 10 bombjacks
Then we went backwards so the speed bumps were closer and reverse bear crawled up the hill from the lowest point.

Stopped for some People’s Chair
While we were at the wall we did BTTW with upside down shoulder taps and merkins in cadence

Went to the teacher parking lot in the back and did a long bear crawl. Then some Lt. Dan’s

Hit the elementary playground for some pull-ups and burpees. Tried to work in a partner balance and one handed hanging on the bar, but
it was a smashing failure. So, we ran back towards COT and stopped for Bulgarian Split Squats along the way.

MARY: Yea, we did this leg raise thing YHC saw on Instagram one time.

ANNOUNCEMENTS:
D2DBar10k

COT: It’s a core principle, so…yes

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Alabama for retired Saben

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WARMUP: Alabama route (or root)
THE THANG: run the route / root which was 5 or 6 or 7 or more because guys are still running as of you reading this BB
MARY: not here
ANNOUNCEMENTS: all of them…for cyclops
COT: we did it

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Fab Five at Currahee

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WARMUP: Quick mosey to the front of the school for some temporary shelter from the rain..declaimer, we will be getting wet.
THE THANG:

six exercises all 10 count reps
1. Overhead Press
2. Squats
3. Bent over Rows
4. Curls
5. Flutters
6. Man Makers

After completing the exercises, mosey with ruck and sandbag to the parking lot, drop sandbag, bear crawl up to second level of parking lot, drop ruck. Tempo run between the three islands. Back to starting point, ruck on, reverse bear crawl back to sandbag, carry sandbag and ruck back to front of school.
Rd 1 – exercises 1-3
Rd 2 – exercises 4-6
Rd 3 – exercises 6-1 (backwards)
Rd 4 – exercises 1-6

Back to COT

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Simple but Effective

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22 Men got better today:

Run to Office Parking lot: 15 Merkins and 15 CDD

Run to Gold Hill Elementary teacher parking lot: 20 LBC and 20 Hello Dolly

Run to Gold Hill Middle teacher lot: 15 squats and 15 Lunges

Mileage ranged from 3-5.  Great job.

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What’s that smell? Sewer gas…

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WARMUP: windmills, imperial walkers, hillbilly walkers, SSH. Run to guardrail and do dips. Run to school entrance do step ups and 10 derkins. Run down hill to light pole for more fun.
THE THANG: Tabata is the flavor 45 seconds of exercise 15 seconds of rest. 4 exercises per set SS hops, plank jacks, squats, and American hammers. 1 minute rest with 5 burpees included. 2 rounds then 2 rounds of mtn climbers, seal jacks, monkey humpers, and LBCs. 1 min. Rest with 5 burpees. Last 2 rounds pax choice rebel picked merkins )no surprise there), Nasa Flutters, Sugarbug CDDs and Mainframe jump squats. Mosey back to COT for a little Mary.
ANNOUNCEMENTS: jekyll thing, D2D bar other stuff

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