Tag: Mainframe

Ab Destruction

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WARMUP: SSH, Slow Windmills, Imperial Walkers, Morrocan Nightclubs
THE THANG: We toured the campus of Springfield Middle and Elementary schools stopping 5 times for Ab Destruction.

Big Boy w/Twist
Toe Taps
Reverse Crunch
Mountain Climbers
Plank Toe Taps
Each exercise was done 20× at each stop for a total of 500 reps.
MARY: Was alot of stretching/Broga

ANNOUNCEMENTS: Skeet shoot and Bourbon tasting was mentioed
COT: We had an FNG that we named RollOff. …we said our prayers and Praises and I took them out with a prayer.

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Footloose Marketing at Clydesdales

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WARMUP: The Q warmed up with a few laps in the LPL parking lot. Olaf warmed up out and about.
THE THANG: The pax were given the route out to the Footloose AO and back. (as the site Q, never miss an opportunity to put the AO on the Pax’s mind). Modifiable from 3+ miles – add or subtract as necessary. 11 men launched and passed in front of my M on her way to work at the red light at the Peach Stand.
11 men arrived back safely!
This is not a DeepFake. This is an ACTUAL Real backblast from Clydesdales.
MARY: nah, not today.
ANNOUNCEMENTS: marriages
COT: marriages.

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Round and Round Golden Corral

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As I pulled into the lot, Ratt’s “Round and Round” was playing on the radio.

Started with a mosey run behind HT and up to Grace Presb Church.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (15x I/C)
Moroccan Nightclubs (12x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Short mosey run

Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do merkins, repeat
Lunge walk…stop and do squats, repeat

Short mosey run
Bench work: Incline Merkins, step ups, butt touch squats, derkins, calf raises

Over to the wall nearby:
Wall sits, BTW, and wall-tar-jai’s

Short run to adjacent parking lot: found the cinder block and did:
Pass the ammunition: Pax do a curb plank, drag/pass the cinder block to the guy next to you, and so until the last guy then sends the block back to starting guy. Then all pax do curb merkins (10 I/C). repeat.

Run back to Grace church: four cones in parking lot. 2 burpees at cone 1, 4 burpees at cone 2, 6 burpees at cone 3, 8 burpees at cone 4. Run between cones.
Second loop change-up: pax stick together, run to cone and do smurf jacks (10 1/C) at each cone.

Run to shovel flag.
Mary: Sally routine: Do leg lift up at ‘bring sally up’, and 6” at ‘bring sally down’.

Fini
COT

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Stockade STL style

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WARMUP: light mosey to Hubert graham
THE THANG: 11’s with merkins and squats. Covered 4-4.5 miles, 400’+ of elevation gain
MARY: N/A
ANNOUNCEMENTS:
COT: Prayers from @sugarbug for a local high school football injured in last nights game and prayers for @davinci father as he heals from an ass whopping from his mother

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Last Minute Suck Fest

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WARMUP: Stretchy things
THE THANG: YHC checked WP the preceding afternoon to find out Punch List was downrange and unable to Q. Luckily GORUCK being the unrelenting marketers that they are had just sent me an email with their latest rucksack rain coat (dumbest idea in the history of ideas) and it so happened to include a WOD. So book – Weinke done!

BUY IN: 73 sandbag + ruck squats

NINE ROUNDS – 18 reps each
– Sandbag cleans
– Sandbag sit-ups
– Sandbag Overhead throws
– Sandbag burpee + deadlift
– Sandbag walking lunges
– Sandbag shoulder to shoulder press

CASH OUT: 1 mile heavy ruck sandbag + ruck

We got 4 rounds…or maybe 3…then the mile.
#SMOKED

MARY: Mainframe lead some BROGA
ANNOUNCEMENTS: Good luck Starcourse teams!
COT: Yup

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Limited miles and no smiles

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WARMUP: Quick warmup ruck around the back of the school to the front entry drive for COP.
– SSH
– LSS
– Plank into downward dog, honeymooner, L arm high and R arm high.
– Windmill

THE THANG:

Ruck to trailhead park. While in route, there was some chatter/concern that we were headed to “the hill” for a second week in a row. As much as I love taking the hill, I had something a little different planned…an early intro to prep for The Chad.
– 100 step ups
– 100 squats (ruck on)
– 100 irkens

With 30 minutes left on the clock, we rucked back to the school for some field work.

Cones were placed every 20 yards (approx). 4 segments out / 4 segments back. 5 ruck man makers to start and at each turn.

Out:
– MOT = bear crawl / 10 ruck on merkins at each cone

Back:
– MOT = Lunge walk with ruck overhead / 25 ruck rows at each cone

Out:
– MOT = Bear crawl ruck drag / 10 BBSU at each cone

Back:
– MOT = Lunge walk with ruck front carry / 25 DC flutter press at each cone

ANNOUNCEMENTS: Support the shoe drive.

COT: Prayers for safety, health, peace and trust in the Sky Q.

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Wally World

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WARMUP: Few PAX rubbed their shins and scratched this or that
THE THANG: The PAX ran west on 160 to approximately Wal-Mart and back
MARY: none
ANNOUNCEMENTS: Bourbon 🥃 Tasting and Clay Shoot
COT: Praise for 10th anniversary, paise to Eddie, prayers for our schools and our administrative teams at our schools

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“Shop Vacs- Cinderblock of pain”

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WARMUP: Mosey and Circle up, exercises for starters
THE THANG: Cinder block work- 15 shoulder Presses- a lap(with cider Block) x2, 20 curls- a lap (with block)x2, 15 uprights-a lap (with Block) x2, 20 Bench press-a lap(block) x2, 20 merkins on block- a lap (with block) x2, 10 manmakers- a lap(with block) x2. Then transitioned to pull up bars and did elevens, 10 pull ups and to bottom of hill 1 merkin, 9 & 2, 8&3 and so on! some finished!
MARY: ran out of time- Read a Sean Kelley prayer
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for Marriages , I forget the specifics

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