Tag: Mainframe

Grab ‘em by the ears

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WARMUP: ran around big parking lot. Max was right that when you say “he won’t run far, he has boots on”, that’s a bit of a lightning bolt to make you want to run further and faster.

We stopped for round 1 of 11×33 paying tribute to our boy Cha-Ching. 11 burpees, 33 SSH OYO. Kept running back to COT for round 2 of 11×33. Rucks on, sandbags on, 10 squats OYO.
THE THANG: Picked up our kb and headed towards the stop light. Dropped the gear for 20 in / erkins (incline merkins). Grabbed the rucks for 20 shoulder presses.

Headed down the hill with all our gear and stopped half way for 20 tricep extensions (dropped sandbag, kept ruck on). Left kb and put the sandbag on for the bottom of the hill. Bottom of hill with ruck on, AMRAP the sandbag for shoulder presses. Back up the hill to the kb spot.

Drop the sandbag, grab the kb (by the ears I guess) for front shoulder lifts – AMRAP. Reason for the AMRAPs is because we wanted to max out and guys had different weights…and different stopping points.

Gear up and back up the hill to our incline merkin spot at the light. After 20, gear up to the school entrance for the last stop. Drop all the gear, ruck overhead for another 20 shoulder presses. Back to COT to drop the gear, then a lap around the small lot…with round 3 of 11×33. (We did have at least 4 former 1stF Qs present so why not…and then 9 other beasts, all with 1stF leadership qualities and/or current or previous site Q roles.)
MARY: Mixed it up and replaced core work with stretching let in a rotating fashion (core principle #4).
ANNOUNCEMENTS: thanksgiving convergence is on…thanksgiving. Upcoming December CSAUP- be there and get a team.

Do difficult and uncomfortable things! Life is going to throw these at you – why not prepare yourself!
COT: CSPAN style because we all need this.

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This is why you should write these in a timely manner.,,

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Definitely dropped the ball on this one and can’t find the video of who was there… I remember JWOW, Twister, Peach Stand and Cake Boss for sure… I think Sugardaddy, Mainframe and Cobra Kai were in the ruck, but I’m missing 6-8 people… sorry! Let me be your warning of a failed backblast!

WARMUP: SSH, Moroccan Night Club, Imperial Walker and Hillbilly Walker.
THE THANG:
Deck of pain:

5-K
Hearts: Squats
Clubs: LBC
Spades: Flutter
Diamonds: Dry Dock

2-4: Burpees

Ace: 1 Burpee and a lap

ANNOUNCEMENTS: The BBQ & Bourbon event was last weekend… 😬

COT: It happened I promise. I probably said something about how I was apologizing in advance for the miserable Backblast that would come in 2 weeks time, and I think I remember Peach Stand saying it was the thought that counts or something and that I shouldn’t beat myself up over it…

This is an accurate telling of everything so help me God…

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Happy BDay USMC

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WARMUP: mosey/ dynamic stretch/ ssh/mtn climber/ shoulder burns
THE THANG: CDD bear crawl CDD
Wall sits while working out to in 5,3,1 burpees/ CDD to Lt Dans to CDD/mosey to railing 3 sets 15 reps dips and decline merkins/ mosey down the way for a boogie down drill instructor session. He scared Twister… more bear crawls and Lt Dans followed by Merkins.
I think this is mostly what we did but Rebel can Audit me.
MARY: start around the circle for your choice of 10 reps in cadence of any exercise
ANNOUNCEMENTS: bbq and bourbon tonight, golf in dec./ blood drive next week
COT: lots of praises and prayers.

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Tour da Ranch

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WARMUP: dynamic stretching along with ssh, Cherry pickers, mtn climbers.

THE THANG: 3 sets dips and step up. Wall sits with rounds of burpees. Pull up 5,4,3,2,1- merkins, squats, lbcs 15,14,13 etc. more pull up then Indian run to cot for some Mary
MARY:
ANNOUNCEMENTS: bourbon and bbq, golf, blood drive
COT: prayers and praises.

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Pax fully scattered

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WARMUP: light stretching and mumblechattering
THE THANG: munn to harris to spratt to 160 to COT – also ruck and trail options
MARY: nope
ANNOUNCEMENTS: newslettery things
COT: for sure

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Who is the real “Waterboy”

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WARMUP: Windmills, Cherry Pickers, and Imperial Walkers
THE THANG: Rucks on and mosey to the Wally World Parking Lot. Trust circle formation with following exercises in counts of 10: Flutter Kick w/chest press, hammers, and slow low squats. Mosey back to the school. Stop midway for another session of Tens: Guardrail merkins, dips, single lunges, and 30 sec plank holds. Then hustle up to COT
MARY: Audibles: Ruck Curls, Tricep Pulls, Bent Over Rows, Flutter Kicks w/Chest Press, Over Head Ruck Squats, Micro BigBoys, Over Head Arm Raises, Ruck Hammers
ANNOUNCEMENTS: BBQ&Burbon fund raisers, ClaveBoss, Read your newsletter
COT: What happens in COT, stays in COT !!!

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Bruttaly Sweet Revenge

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WARMUP: Dynamic warmup by running around the perimeter of the COT parking lot performing high knees, butt kickers, and Karaoke on both sides.
THE THANG: Experienced a brutal workout at The Badger on Monday and it became the inspiration for the following.
Complete 10 rounds by the ROTC building near the pullup bars
10 Pull Ups
15 OH Presses w/Cindy
15 Squats w/Cindy
15 KB Swings w/Cindy
15 Big Boys w/Cindy
Then run down to the bottom of the hill and perform 2 Kraken burpees on your first trip. When you completed the Kraken burpees run back to the top of the hill and repeat. Every time you come down to the bottom of the hill increase the Kraken burpee reps by 2. Some of us made it to round 7, most of us finished on rounds 5 or 6. All of us got our moneys worth.

MARY: No time
ANNOUNCEMENTS: Bethel Men’s Shelter and charities
COT: Lots of prayer requests for healing!

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7 Cowboys in the Gloom

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WARMUP:
Standard disclaimer and mosey around the parking lot to the center of the front soccer field for COP
THE THANG:
COP (all in double count cadence): SSH x 25, windmill x 10, imperial walker x 25, merkin x 10/left and right arm and leg high/plank/mountain climber x 25/6″ recover, squat x 20, wide arm merkin x 10, peppermill x 15, freddie mercury x 25, Morrocon night club x 30ish while we walked out of the field and head to the back of the elem school.

From the field across from the playground, we split into 3 groups and did 40 yard sprints with short recovery (7 or 9 reps)

Recovery walk to the playground. 5 pullups, 10 burpees, and 15 squats. Do 5 sets.

Mosey back to the soccer field for Mary.
MARY:
Pretzel crunch x 25, Rosalita x 25, LBC x 25, Hello Dolly x 25, End with the body destroyer
ANNOUNCEMENTS:
Read your newsletter
COT:
Prayers for Trucker’s dad with dizzy spells, and for his new job opportunity, ST’s mom with cancer and financial challenges ahead

We had a strong group and the weather was perfect for an F3 workout. Shout out to Decibel for making the trip all the way from his home on Lake Wylie to attend my Q. It’s always a pleasure to lead such a fine group. Way to go after it today, men!

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