Tag: Mainframe

Here, There and Everywhere

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WARMUP: None until 3/4 of the way through the workout
THE THANG: Mosey to pull up bars. Plank while each Pax does 5 pull ups.
Mosey to pickle ball courts and do 20 monkey humpers.
Mosey to wall and do: 25 dips, 20 step ups and 20 Derkins.
Mosey to Golf Course Hill: Pair up and grab a rock: 1 pax runs while other does exercise with a rock. Exercises: Curls, Overhead Press, Squat, Chest Press and Bent Over Row.
Mosey back to wall: 25 dips, 20 step ups and 20 Derkins.
Mosey past pickle ball courts and do 20 monkey humpers.
Mosey to pull up bars. Plank while each Pax does 5 pull ups.
Mosey past fire station for warm ups: 10 IW and 10 HW
Mosey down hill: 5 burpees, Quadzilla up (NUR up hill and 5 squats)x3
Mosey to parking lot for Broga.
MARY: 1 minute of mary (LBC and Freddy)
ANNOUNCEMENTS: Yes
COT: Yes

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The Winter of Wegs’ discontent Part Deux

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WARMUP: 4 mile Route was described
THE THANG: Head up Munn, left on Harris, loop through WEP and back.
MARY: 2 minutes at the end.
ANNOUNCEMENTS: Xmas Party, Xmas Eve Convergence, Bethel Men’s Shelter
COT: Prayers for families, parents, patience and healing

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Alcatraz

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Normal warm-ups with lap around park. Partner up for Lazy Dora. 100 merkins, 200 squats, 300 LBCs. P1 does 10 merkins while P2 holds plank. Keep switching until 100 cumulative. P1 does 20 squats while P2 holds Al Gore. Switch and go to 200. P1 does 30 LBCs while P2 does 6″ leg hold. Switch and go to 300.
12 days of Xmas.
1 – 20 second plank hold
2 – bombjacks
3 – CDDs
4 – 4 ct Flutters
5 – Squats
6 – Merkins
7 – V ups
8 – 4 ct Mtn Climbers
9 – SSHs
10 – Big Boys
11 – Burpees
12 – Lunges
Run to end of lot and back in between rounds. Finished up with a few minutes of Broga.

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Kicking Ass & Chewing Bubble Gum

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Driving around FM the night before running errands and thinking about my Q at the Stockade. Reviewed a few BBs and didn’t see any references to coupons. Messaged The Pirate, who was Qing at Varsity, and asked if I could borrow a few Cindys. He was very much obliged as I took a few off his AO. Woke up this morning with a car packed full of Cindys and a plan, the only thing left to do was to kick ass and chew gum.

WARMUP: Short mosey around the small parking lot which led into the larger parking lot where I had the Belle Ringer IPC wo laid out. Performed a few SSH & Burpees while explaining the format of the workout. Time to work.

THE THANG:
Belle Ringer
Format: AMRAP for 40 minutes
Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.
Workout starts with:
1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.

2. 5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.

3. 5 ManMakers in middle. Rifle carry to cone 4 and perform 20 CurltoPress OH. Farmer carry back to center.

4. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 Cindy Swings. Farmer carry back to center.

5. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 30 BentOverRows. Farmer carry back to middle.

Scoring: Total reps for 40 minutes of the exercises
Each complete trip is 125 reps

MARY:
1min total – 30sec of Scissor Kicks right into 30sec of LBCs

2mim-30sec Straight Arm Plank – removed posts in a rotating fashion for 10-15 second holds.

1min total – 30sec of Flutter Kicks right into 30sec of LBCs

ANNOUNCEMENTS: Christmas Party, 2 charity runs tomorrow morning, Bethel Serve on Jan 1st

COT: STK!

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Transparent Thought Life

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WARMUP: 50xSSHIC followed by a short mosey to our first pain station.

THE THANG:
At the end of the warm-up mosey we found ourselves at the entrance to the loop at the front of the school.
Played Catch Me If You Can with the finish line being opening to the road that leads to the back of the school
Partner#1 Bear Crawled while Partner#2 performed 5 burpees and then moseyed to catch Partner#1. Continue to flapjack until you reach the finish line.

Nex, moseyed to the back of the school to use the benches and stairs. Reverse 1/2 Jack Webb: Started with 10 step-ups each leg and then went into 40 squats. We stopped after completing the 5 & 20 mark.

Next, moseyed to the playground for a Mini No-Run Dora.
Partner#1 moved into a straight arm plank position with feet in a swing – performed one knee tuck followed by a Merkin – that equals 1 rep – Partners need to complete accumulative rep count of 100. While Partner #1 performs the exercise, Partner #2 completes 10 pullups, returns to Partner #1 and flapjack until accumulative rep count is complete.

Finally, moseyed to COT from some AB work.
30 sec. of scissor kicks right into 30 sec of LBCs

Straight Arm Plank Position – held for 2min.15sec. – removed hands and feet from base in a rotating fashion, 1 at a time for 15 sec. and then removed 2 posts for 15 sec a pop.

30 sec. of flutter kicks right into 30 sec of LBCs

MARY: None

ANNOUNCEMENTS: Jan 1st Bethel Serve, Christmas Party, couple of Saturday runs supporting good causes – CRI & Teachers with Cancer

COT: Shared from the heart. STK.

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Carrying a Balanced Load

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WARMUP: Windmills x10, Cherry Pickers x10, Plank, Down Dog, HoneyMooner
THE THANG: Grab Rucks and 2 sandbags. Ruck behind school.
2 carry sand bags 50 yards and back (overhead carry, Farmers Carry, Shoulder carry and Farmers carry agin). Rest of Pax does exercises (Curls, Swings, Squat, Upright Row, Lunge).
10 Manmakers.
Ruck to COT and drop bags.
Ruck to Hill:
First 3 sets of Bear Crawl to next platform.
1. 5,10, 15 Squats
2. 5,10, 15 Merkins
3. 5,5,5 Manmakers
Next 2 sets of Bear Crawl with Ruck pull through:
1. 10,20, 30 LBC
2. 5,10,15 Lunges
Ruck around pick up loop, when get to small loop do partner Catch me if you can.
1 partner farmer carries both rucks second does 5 Burpees and runs to catch up then switch. Do this to COT
MARY: 20 Flutters with press
ANNOUNCEMENTS: Yes
COT: It was perfect!

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End of the Road

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WARMUP: Yea, this is important.
SSH
IW
HW
Plank sequence
Included some dynamic stretching

THE THANG:
String of Pearls
5 burpees
10 merkins
15 squats
20 lunges
25 ……. something

added an exercises each stop. (e.g., first stop = burpees only, second stop = burpees and merkins, etc.)

the 25 rep count was one of the previous exercises. So, when we found the literal end of the road it was stop 5 and we did:
5-burpees
10-merkins
15-squats
20-lunges
25-burpees in cadence

Next end of the road stop was
5-burpees
10-merkins
15-squats
20-lunges
25-merkins

Ran out of time before finding all the ends of the road.

MARY: did imperial squat walkers at COT for the 6….that’s kinda a core exercise, right?
ANNOUNCEMENTS: Food Drive happening now. Thanksgiving Convergence at the Ranch
COT: was held

NMM:

When you find yourself at the end of the road, your left with the same resources that got you there. Gotta use them to get moving again!

I heard a reference to a “second starting” line in terms of my mammon (teaching music). That is: once we learn the notes and rhythms, there’s a second starting line. We’re finally ready to make art rather than simply craft.

When you hit end of a road, turn around and think of it as the second starting line. Ain’t nothing to it, but to do it.

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Back to Skool

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers

Mosey around park, stopping for merkins, calf raises, then down the big hill in back for some low slow squats and Mime Tyson’s, then back up the hill to a whiteboard.

THE THANG:
Each exercise gets 12 reps. Complete round 1, mosey to fence by the fire department and back and you’ve graduated from first grade. Next do first and second, then run to complete second grade and so on.
1 – Moroccan nightclubs
2 – LBCs
3 – Calf raises
4 – Merkins
5 – Flutters
6 – Squats
7 – Shoulder taps
8 – American Hammers
9 – Lunges
10 – Burpees
11 – Big boy sit-ups
12 – Good mornings
MARY:
4 boards for a star workout to finish. Mike Tyson’s, Bomb Jacks, Squats, American Hammers, each board had a mode of transportation back to the center, where you do 2 burpees
ANNOUNCEMENTS:
COT:

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Ring around the stockade

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WARMUP: mosey around and did some reps of the exercises at each station that the workout would have. Hand release merkins, mountain climbers, calf raises, step ups, dips, Superman’s, j los and burpees.
THE THANG: Dora work with four stations set up around campus. One partner did the stationary work while the other moseyed. Finished at one station and moved to the next.
MARY: the bear crawl merkin complex. One bear crawl with each arm followed by one merkin. Two bear crawl each arm followed by two merkin. So on and so forth through ten reps each.
ANNOUNCEMENTS: newsletter.
COT: yes

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