Tag: Mainframe

Fat Amy

Leave a comment

WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO

THE THANG:
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Used the pickup loop as a pseudo four square…
Made it to 30/10 on the way back up

MARY:
10 Hammers
10 JLo’s

ANNOUNCEMENTS:
Newsletter

COT:
Show To Know

TClap |
0

Good Times at Currahee

Leave a comment

WARMUP: IWx12, HWx15, WM x15 and Cherry Pickers x15
THE THANG: Load up with Ruck and Sandbags.
Ruck to Hill and stop at each several lights:
Squatsx25, Dips x25, Irkins x25
Repeat at 6 lights.
End at PFHC parking lot: Overhead Carry Ruck through lot then Farmers Carry.
Same thing back.

MARY: None done
ANNOUNCEMENTS: Yes
COT: Yes

TClap |
0

Reminiscing the BLIMPs

Leave a comment

The Pax were enthusiastic about a mid-summer retreat from the hot weather this AM. YHC had researched previous backblasts in an effort to find a BLIMP style workout and found one from 2017 led by Old Bay. I remember this one well and was recognized for my mumblechatter in the backblast. Let’s do that!

WARMUP:

Circle the HT
SSH x 30
Windmill x 10
CDD x 20
MNC x 20

Run to the other side of HT

Time on the Wall
Wall sits with alternating burpees x 2
BTW x 30 count
Wall sits with bear crawls

On to the main thing

THE THANG:

BLIMPS around Walgreens – stopping at each corner

Round 1 – 1 burpee
Round 2 – 1 burpee, 2 lunges
Round 3 – 1 burpee, 2 lunges, 3 IWs
Round 4 – 1 burpee, 2 lunges, 3 IWs, 4 merkins
Round 5 – 1 burpee, 2 lunges, 3 IWs, 4 merkins, 5 Plank Jacks
Round 6 – 1 burpee, 2 lunges, 3 IWs, 4 merkins, 5 Plank Jacks, 6 Jump Squats
Round 7 – Remove the burpee
Round 8 – Remove the burpee and lunges
Round 9 – Remove the burpee, lunges and IWs

3 Minutes of Mary

ANNOUNCEMENTS:
– Read the newsletter

COT:
– Good reminder from Anchorman on being challenged by those who care about you to get better
– Great wisdom (and funny anecodotes) from IJ today

TClap |
0

Sandbag for 1000

Leave a comment

WARMUP:
SSH, windmill, squats, moroccan nightclub, arm circles
THE THANG:
Two stations, same exercises

10 exercises, 10 reps each
Squats
Bent over row
Curls
Leg lifts
Overhead press
Lunges
High pulls
Dead lifts
Bench press

Sandbag toss to station 2 and repeat above
Once done with station 2, go back to station 1 with overhead carry.

Original goal was to see if we could get through 10 rounds. All made it through 6 while some made it through 7.

In total everyone did 600+ reps with the sandbag.
Flutter
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

7/29 GC

Leave a comment

WARMUP: Normal routine of SSHs, windmills, imp Walker’s, etc.
THE THANG: Mosey over to front of pet store and partner up. P1 does a burpee while p2 waits. Then p2 does burpee while p1 waits. 20 as a team then yog over to Indian restaurant and back. 4 rounds of partner burpees.
Mosey over to church lot for the 300. 30 reps of 10 exercises. Merkins, squats, flutters, shoulder taps, plank jacks, seal jacks, am hammers, CDDs, lunges, and LBCs.
Moseyback to main lot and circle up. Group does lunges while one PAX does 2 burpees. Go around the horn twice. Next round is shoulder taps while one PAX does 5 merkins. 2 rounds. Final set, one PAX calls out 10, 45, 90 degrees hold while one PAX does 5 LBCs. 2 rounds of that and times up. Recover.
MARY:
ANNOUNCEMENTS:
COT: Thx for the opportunity <@U01CGBKBQ64>

TClap |
0

Better late than not at all!!

Leave a comment

Your on Q and plan a great morning then you open your eyes and the clock says 0511
Oh crap is the words and feelings and begin stumbling to get dressed pee and get to AO
While driving I was like I am going to get hammered but we need to face to music even when it’s not the best of intentions.
The PAX were gracious and Slapshot led them well until YHC arrived
#keepposting

WARMUP:
Slapshot had them doing some Tabata
Looked awful
THE THANG:
Mosey to church lot and partner up
8 exercises AMRAP
Partner 1 does exercise
Partner 2 runs lap
See if I can remember all of them
Merkins
Big Boys
Shoulder Taps
LBCs
Mtn Climbers
Flying squirrels
Wide Arm Merkins
Plank Jacks
MARY:
Indian Run back to COT

ANNOUNCEMENTS:
Read Newsletter
Start Using Gloom Schedule
COT:
Own mistakes and face the consequences and trust in the future that you’ve learned

TClap |
0

Beat the deck #2

Leave a comment

WARMUP: side straddle hop, imperial walker, cherry picker, windmill

THE THANG:

Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right and you do the workout associated. You get it wrong and you do the workout associated and do a lap of different MOT.

Card breakdown:
2 Moroccian night club
3 flutter
4 calf raise
5 hammer
6 shoulder taps
7 big boys
8 Peter Parker
9 burpees
10 Merkin
J cherry picker
Q imperial walker
K LBC
A squat

MOT based on suite
Spade – bear crawl
Club – lunges
Heart – sprint
Diamond – broad jump

Ended up doing two rounds of beat the deck with modifications on the 2nd in the save time
7

MARY: didn’t have the time

ANNOUNCEMENTS: decibel hosted event, bethels, stuff the bus, highway cleanup

COT: prayers and praises

TClap |
0

Old School Beatdown

Leave a comment

WARMUP: Old School 15 minute warm up: IWx15, HW x15, WM x15, CP x15, Plank: Peter Parkers x15, Parker Peters x15 and Mountain Climbers x15 then 6 inches, Plank each side with legs, then regular and repeat.
THE THANG: Mosey to wall: Peoples chair until each person does 5 burpees and then BTW with 5 count each, rinse and repeat and rinse and repeat.
Mosey to short wall: 11s starting with 10 Durkins and 1 Dips then 20 step ups each leg.
Move to grass for Jack Webbs
Mosey to Napa parking lot: 2 parking spot Bear Crawl then 10 squats and 2 parking spot crab walk and 10 lunges each leg. Alternate until we are at the end of the lot.
Mosey to COT for abs.
MARY: Ab Webs
ANNOUNCEMENTS: Forged Fathers for those with children with disabilities.
Trash Pick up.
Care Center.

COT: Done and Done

TClap |
0

Swampy Circuit

Leave a comment

Like the “Jelly of the Month Club,” the humidity just keeps giving. That didn’t stop 8 of us from putting in the work. Here’s what we did.

No warmup, just mosey to the crosswalk in the drop-off line under ruck

– 30 yard Bear Crawl
– Lunge Walk Back
– 15 OH Press (IC)
– 10 Curls (IC)
– 10 American Hammers (IC)
– 10 Ruck Presses (IC)
Ruck the big loop

– 40 Squats
– 40 Calf Raises
– 40 Flutters with a Press

Ruck the big loop
– 30 Squats
– 30 Calf Raises
– 30 Flutters with a Press
– 1 Minute Plank

Ruck the big loop
– 20 Squats
– 20 Calf Raises
– 20 Flutters with a Press
– 1.5 Minute Plank

Ruck the big loop
– 10 Squats
– 10 Calf Raises
– 10 Flutters with a Press
– 2 Minute Plank
– 30 yard Bear Crawl
– Lunge Walk Back
– 15 OH Press (IC)
– 10 Curls (IC)
– 10 American Hammers (IC)
– 10 Ruck Presses (IC)

NMM
Training in less than optimal conditions builds resiliency and prepares you for sub-optimal situations in the future. Sure this workout would have been more palatable in the Spring, but we did what had to be done in the conditions that we had, and we’re all better because of it. I’m sure there’s a life lesson in there.

Thanks for the opportunity this morning. I hope this is the hardest thing you do all day.

-IJ

TClap |
0