Tag: Mainframe

Hit the hill

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WARMUP: short COP
THE THANG: mossy to Hubert Graham Way. Run to bottom of hill (3rd street light). 10 merkins then run to top and stop at the 2 street lights for 10 merkins. 5 rounds.

Missy to playground. PAX split in half, 10 step ups each leg others do swing set crunch until step ups done. 2 rounds. 20 leg raises and 20 flutters.

Mossy back to COT the long way around the school with 3 stops on the way of 5 burpees.
MARY:
ANNOUNCEMENTS: Xmas convergence
COT: prayers for travel, injured and sick

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Hill Yeah!

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WARMUP: the first 1/2 mile
THE THANG: 4+ miles with maybe a few hills to help prep for dam2dam
MARY: nah
ANNOUNCEMENTS: Christmas party coming up and be on the lookout for more d2d fundraisers
COT: prayers & praises

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A “Gloomy” Morning

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WARMUP: SSH, toy soldiers, quads, Cherry pickers, mosey
THE THANG: lots of running today, got just short of 3 miles. Dora 200 step ups, 200 squats, 200 calf raises. Did some wind sprints in parking lot multiple times, suicides, etc.
MARY: LBCs, hammers, dollys
ANNOUNCEMENTS: F3 golf, Christmas party
COT: Prayers for marriages, prayer for Ruby as he meets with a brother in need, remember to say No to some things this season to say Yes to the more important things.

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Pearl Harbor day

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WARMUP: 10 of each: windmills, LSS, IW, Moroccan Nightclubs, SSH
THE THANG:

Round 1 for the actual day of Pearl Harbor – 12 rounds of 7 toe touches, 1 pull up, 9merkins, 4 squats, 1 pull up (12 7, 1941 – see what I did there?)

23 CCD run to bottom and complete 35 flutters and run back to top of hill for 2,335 servicemen who died

24 LBCs run to bottom and complete 3 burpees and run back to top of hill for 2,403 total people killed

20 wide arm merkins run to bottom hill and complete 26 WW2 sit ups and run back to top of hill for 2,026 sailors/marines killed

16 diamond merkins run to bottom hill and compete 6 burpees and run back to top of hill for 1,606 sailors who died aboard the ships

11 ranger merkins run to bottom hill and complete 78 hello dollys and run back to top of hill for 1,178 wounded Americans

6 burpees run to bottom of hill and complete 8 burpees and run back to top of hill for 68 ships destroyed

3 pull ups, 5 squats and 3 LBCs at the pull up bars for 353 aircraft destroyed

MARY:
ANNOUNCEMENTS: read newsletter!!
COT: prayers for marriages and Truckers cousins new born in hospital

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Late Q, late backblast

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One of the worst feelings is rolling over and seeing the clock say 5:10 and you’re supposed to Q starting at 5. Quick decision that something was better than nothing, throw some clothes on and sprint out the door. Thankfully Divac had extra gear and put the PAX in motion. When YHC showed up we rucked around the front school loop stopping for some squats, merkins, curls and OH presses. The plan was 8 rounds of: 8 sandbag over the shoulders, 8 ruck pull throughs w/merkins, 8 curls, and 8 V-ups w/ruck OH. On odd rounds sprint to left fence then jog back. On even rounds OH carry to right fence then suitcase carry back. Due to YHC being late we didn’t get through all rounds. But times up back to COT. Thx Divac. Next time I won’t be late!

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Just a little spritz

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WARMUP: Short yog around the campus ending up under one of the overhangs. PAX seemed happy to be out of the ‘spritz’.
THE THANG: Partner up and start with Lazy Dora. 100 Merkins, 200 LBCs, 300 Squats.
>P1 does 10 Merkins while P2 holds plank then swap and continue swapping until 100 total.
>P1 does 20 LBCs while P2 holds 6″ leg hold then swap and continue swapping until 200 total.
>P1 does 25 squats while P2 holds Al Gore then swap and continue swapping until 300 total.
Light yog around bus loop to central overhang area.
Who’s the King? Every minute on the minute. Start with 1 burpee and 20 shoulder taps (L+R=1). Each minute add one burpee, same # of shoulder taps. Rest time is whatever time you have left in the 60 seconds. Keep going until you can’t get everything done in the 60 seconds. As Cyclops is fond of saying…this one escalated quickly. If you can’t complete the round then you’re out and you do 5 burpees and 20 SSHs. A few made it through round 8 but no one started 9.
Quick 10 count then move to back lot. 4 rounds of the following: 10 jump squats, 10 plank jacks, 10 bomb jacks, run a lap. Back to the overhang for some Mary: boxcutters, flutters, protractors, and LBCs. Recover, recover. Back to COT.
Great work by the PAX today. I appreciate everyone for coming out in the spritz.

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A “moderate” 29 degrees

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WARMUP:
SSH 25 IC
Windmills 10 IC
LSS 15 IC
MNC 15 IC
Yoga

THE THANG:

11’s – Mike Tyson & Big Boys with a shuffle to and from

DORA – 100 Merkins, 200 gBobby Hurleys, 300 American Hammers

Mary – Flutters, Box Cutters, LBC, Freddie Mercury

MARY:
ANNOUNCEMENT:
COT:

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