Tag: Mainframe

Life moves pretty fast

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DISCLAIMER: disclaimed
WARMUP: YHC Birthday Warm Up
– 6 Windmills IC
– 13 Hillbilly Walkers IC
– 19 MNCs IC
– 82 SSH IC
– Yoga
THE THANG:
Mosey over to the playground for Pyramid of Pain. First round reps of 2-10-10-10, followed by 4-20-20-20, then 6-30-30-30 and back down. Exercises were Pull-ups, LBCs, Merkins & Squats.

Moseyed over to the back entrance and did 6 burpees and 13 dips.

Moseyed to front of Elementary School and did 4-corners around the Loop. At each turn of the Loop, do the following:
– CDDs
– Calf Raises
– Big Boys
– Over Head Claps
First loop 10 reps, then 20 reps, then 30 reps.

MARY: Flutters, box cutters and reverse box cutters, American hammers.

ANNOUNCEMENTS: Hog and Coyote, Hangin with Stang

COT: Stays in COT

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Ruck & Block Grind: The Ultimate Shoulder Challenge!

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Showed up with only Falcon Crest there, and the PAX started to trickle in.

Warm-up:
A few exercises to get started.

The Thing:
Grab a cinder block and speed ruck to cones in the car lane.

Round 1:
– 10 Cinder Block Squat, Curl to Overhead Press
– Ruck to large cone on the right:
– 5 Man Makers
– 10 Ruck Push-ups
– 15 Overhead Ruck Hold Squats
– Speed Ruck around the parking lot

Round 2: Rinse and repeat
– This time, further ruck around more of the parking lot.

Round 3: Rinse and repeat
– This time, ruck the immediate parking lot and then around the field.

Round 4: Rinse and repeat
– Bring the block with you.

After Exercise:
– Carry block to the bottom of the hill going to Walmart.

Light Post Challenges:

1. 1st Light Post:
– Farmer carry your ruck and a cinder block.
– Perform 10 cinder block curls.
– Hold cinder block straight out in front of you for a 10 count.

1. 2nd Light Post:
– Farmer carry your ruck and a cinder block.
– Perform 10 cinder block squats to curls.
– Hold cinder block straight out in front of you for a 10 count.

1. 3rd Light Post:
– Farmer carry your ruck and a cinder block.
– Perform 10 cinder block squats to curls to overhead press.
– Hold cinder block straight out in front of you for a 10 count.

Once completed, farmer carry your ruck and cinder block to the entrance of the school. Then, put the ruck back on and get the cinder block back any way you can.

It was a shoulder smoke show!

Announcements, Prayers, and Praises:

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The Murph 2024

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1 mile run
100 pull-ups
200 Merkins
300 squats
1 mile run

It’s more than a workout

We get to because they did.

God bless you all. Keep pushing and never forget.

:facepunch: :facepunch: :facepunch:

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Ice Cream Cones

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WARMUP/THANGmosey around perimeter of Harris Teeter to show PAX pain stations. Got some warmups in along way. Pain stations as follows. 15of SSH, Derkins, Merkins, Big Boys, Squats, Hammers, Lunges. 3 loops approximately.

Mosey to Old Farm Hill for 11’s. Burpees and Big Boys

MARY: Nope
ANNOUNCEMENTS: CSAUPS
COT: everyone shared what there thankful for

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To the Fort and Back

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WARMUP: none
THE THANG: 3,4,and 5 mile option. 2 miles to Hobos and back, 3 miles to Poppy Seed and back, 5 miles with a loop around Academy.
Trail runners and ruckers participated too
MARY: none
ANNOUNCEMENTS: newsletter
COT:

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Sweep the Leg Murph(ish)

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Expected light crowd given the multiple Murph options available later in the morning so was pleasantly surprised to run into Tesla as Grout snd YHC were returning from the pre-run. Solid number of cars in parking lot so maybe my promise of no pullups merkins or squats was a win

WARMUP: disclaim and go

THE THANG:
1.5 mile run
100 dips
200 LBCs
300 SSH
1.5 mile run

MARY: no time

ANNOUNCEMENTS: newsletter

COT: yup

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Ranch Relays

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Let’s try this again… slack doesn’t like my backblasts and the first one I wrote for this was may more epic-er
WARMUP: lap around CoT parking lot and circle up for stuff including SSH until first PAX quit – 51 to be exact

THE THANG:
Ranch Relay
Split into 2 teams to compete against each other in relay race where each team member took a turn to complete about a 30 yard out and back with a 45lb plate. While not doing the out and back the rest of the PAX completed various core work including LBCs, flutters, shoulder taps, and Freddy mercuries.

First race – mode of transportation was overhead rifle carry

Second race – mode of transportation was right handed suitcase carry

Third race – mode of transportation was left handed suitcase carry

Fourth race – mode of transportation was overhead rifle carry

After each race PAX took a break from racing with 5 burpees OYO

Tie goes to the Q and thus my team was crowned the inaugural Ranch Relay champions

After relays, we moseyed to the car line loop near the entrance to the other school.

We did an accumulating ladder with laps around the pickup line loop except we scaled the retaining wall on each lap.

5 burpees
10 merkins
15 squats
20 LBCs
25 Overhead Claps
30 Lunges

MARY: ran back to COT

ANNOUNCEMENTS: newsletter

COT: yup

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Closing out the week in good form

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WARMUP: windmills to start and various exercises in cadence while a few pax rolled in hot.
THE THANG: mosey to the sugar creek elementary school back lot for rounds of 5’s 17’s and 23’s

Set 1 – 5 rounds – 5 burpees, 17 merkins and 23 squats with bear crawling in between stations.

Dark Helmet used the pink Port a John. Other details unknown.

Set 2 – 5 rounds – 5 squats, 17 lunges and 23 side straddle hops with crawl bearing between stations.

Observation – Harry Caray is getting faster as he ages.

Mosey to pull up bars for 7’s and Cindy’s- Pull ups and cinder block curls. Flutters with the block held high to finish.

Return cinder blocks to the pile then 5 burpees OYO before a slowsy to COT.

MARY: a minute’s worth of abs plus one body destroyer brought us to 0600.

ANNOUNCEMENTS: You bet

COT: 5th core principle with emphasis on our concentrica – namely shorties.

Thanks, Harry Caray for the call! :eye:

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