Tag: Mainframe

Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Hills of Tega Cay

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Your previous Site Q was called upon to bring back #BAOPS Pain to Alcatraz. Sadly the current Site Q conveniently scheduled YHC when he was away…hmmmm. All week YHC was planning a weinke so that his entire Bourbon Chase team would post and support their driver. Well, only 2 posted, so the remaining team members will be walking or running between transition locations. What is Tega Cay known for? Well Fishsticks created a weinke “one time” that allows all PAX to experience all the HILLS of Tega Cay, so I figured why not use that as a platform. We also welcomed a FNG!!

The Thang:

During COP discussed the weinke as staying on the parking for full hour. HA! after a short COP, mossy to pull-up bars (shocking). Each PAX held plank while each did 5 pull-ups. The FNG was the second best performing pull-ups! Mossy along the path to the intersection of Tega Cay DR and Woodhaven Dr. That is base camp. From there, there are 6 legs (hills) to explore. Run to end of Woodhaven, Timberlake, Catamaran, to the lower fire station parking lot, to the bridge, and to the bottom of the infamous hill. Do 10 merkins, then back to base for 15 LBCs. Some got 4+ miles, others 3+ miles…..it was glorious!

As for FNG, grew up in Iowa and a Hawkeyes fan…..Hayden Frye is their head coach for those non-Big10 fans. YEs Big10 is THE college football conference!

Trucker out

 

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Chatter, Krakens, Fellowship more chatter and more Krakens

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WARMUP: mosey to playground parking lot – burpees, windmills, imperial and hillbilly walkers, more burpees, squats, holding people’s chair for Moroccan night clubs and air presses while mumblechatter escalated quickly. Pusher enjoyed the view of YHC’s good side at this point of the workout.  Planks ensued along with a few Broga poses, Peter Parker’s and merkins.  From there we moseyed to the bus loop for the main event.

THE THANG: partners took turns alternating running between ab stations and 4 exercise stations. The stations were comprised of 8 burpees or 8 kraken burpees (which Dark Helmet loved), 18 of another exercise and 22 of another – Carolina dry docks, derkins, squats, lunges, merkins and side straddle hops (because YHC did not include them in the warm up) specifically. PAX did all of them and got 1% better.

After 8 rounds were completed between partners, we moseyed around the school, recited the pledge to honor those serving our country and protecting our freedoms. Then moseyed past three more light poles were 3 burpees were done at each one.  Just because.  

MARY: Sasquatch led 2 minutes of Broga which brought us to 0600.
ANNOUNCEMENTS: We’re exclaimed
COT: Prayers were offered.  And we welcomed FNG Sweat Shop.

YHC is grateful for the culture and fellowship we are so fortunate to have in the Fort. Showing up in the gloom each morning for the man next to us truly enables acceleration beyond just the workout.  

Thanks to Poppins for the call to Q.  It’s always an honor to lead.

Gratefully,
Cyclops

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What’s the count?

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Big crowd at Clydesdales this morning. The planned route was followed by some and others took their own path. Twister has a new pair of shoes. Apparently, they were out of all the men’s colors.

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Like a Flock of Seagulls …

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We ran.
Most ran past Hardee’s, some ran to Hardee’s.
Some ran all the way to Summersby & Unity.
One pre-ran the run.
17 out, 17 back.
Note to Olaf … the trees need trimming between launch and The Peach Stand.

Looks like we made it,
Barry Manilow

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rucking up heart attack hill

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WARMUP: plankitude
THE THANG: head towards the heart attack hill. Perform 5 ruck thrusters at bottom of hill. Take the hill.
MARY: we did some flutters with ruck press
ANNOUNCEMENTS: Sprocket is putting together football game picks with F3 integrated into the competition
COT: prayers for healing and thanks for family & F3

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Site Q Hideout

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WARMUP:
Mosey around big loop in front of school and broke it up in 3 stops. 1 – 10 Merkins / 2 – 10 Merkins, 10 Squats / 3 – 10 Merkins, 10 Squats, 10 LBCs. Second lap: 4 – 10 Merkins, 10 Squats, 10 LBCs, 10 Lunges / 5 – 10 Merkins, 10 Squats, 10 LBCs, 10 Lunges, 10 Mtn Climbers / 6 – 10 Merkins, 10 Squats, 10 LBCs, 10 Lungers, 10 Mtn Climbers, 10 Monkey Humpers
THE THANG:
11’s with Bomb Jacks and HR Merkins. 10-1, 9-2, …. you know the rest.
At a relatively narrow section between curbs: bear crawl to other side, 5 merkins, crawl bear back, 5 V-ups. Repeat for 5 rounds. Mosey another loop around parking spots.
MARY: Finished up with a few minutes of Mary. Dealers choice style.
ANNOUNCEMENTS: Sorry this is brief but Band Camp’s badgering finally got to me.

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Jamaica’s Independence Day Workout

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WARMUP: None
THE THANG:

8/5 1962

8 x 50m sprints
19 exercises – 62 reps (except burpees)
60 burpees to represent 60 years of independence.

1. 20 burpees
2. LSS
Sprint
3. Merkins
4. LBC
5. HW (single count)
Sprint
6. Row the boat (American Hammers)
8. Lateral jumps
Sprint
8. OH Clap
9. Flutter Kicks
10. 20 Burpees
Sprint
11. Lunges (single count)
12. IW (single count)
Sprint
13. CDD
14. SSH
15. Freddie Mercury’s (single count)
Sprint
16. Jump Squats
17. Calf raises
Sprint
18. Penguins (double count)
19. 20 burpees

ANNOUNCEMENTS:
There’s a lot going on. Check your weekly newsletter. Also submit any announcements that you would want to be seen.

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Tour de Ranch

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Five men in attendance at The Ranch on another warm humid morning in The Fort. Began with disclaimer and a short mosey run (some high knees).

Warmup:
SSH (15x I/C)
Windmills (10x I/C)
Imperial Walkers (15x 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)

Mosey run.

Thang 1 Fish Tacks:
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

Mosey run.

Thang 2 Wall climbs (at the short wall in front of the middle school):
Starting line is about 35’from the wall, run to wall, climb over it, continue running short hill and then follow the road back to the starting line. Repeat for a total of 3 iterations.

Mosey run.

Thang 3 Bench work (at front of middle school):
Derkins (I/C 15x)
Butt touch squats (I/C 15x)
Step ups (10 each leg)
Dips (I/C 15x)
Calf raises (normal, toes out, toes in)

Short run.
Thang 3 (at the wall at back end of middle school):
Wall sit and pass 15lb slam ball from pax to pax, repeat 3x.
Scoot one inch lower, pass ball again, repeat 3x.

Short run.

Thang 4:
Burpee relays (FKA suicides). Up to a count of 4 burpees.

Mosey run.

Thang 5 (at the playground):
Pull ups, do 5. Then change your grip to chin ups or whatever. Do another 5.
Back to pull up, but hold at the apex for as long as you can.

Mosey run.

Thang 6 (at back entrance road):
Pass the ammunition: pax take a curb plank and pass a cinder block to each other. Repeat four times.

Mosey run.
Mary (LBCs, freddies, flutters, penguins, something else or two).

COT/Fini

 

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