Tag: Masterpiece

Beary Bliss

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WARMUP: some Broga, quad stretching, overhead claps, side straddle hops
THE THANG: group bear crawl in unison on field, circuit along road with pull ups, Irkins dips, and monkey humps, Ab Dora 200 reps of dollys, LBCs, and flutters, followed by an Indian run
MARY: some burpees
ANNOUNCEMENTS: newsletter
COT: family, travel, work

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EMOM

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WARMUP: 20 SSH, 15 Imperial Walkers, 10 Hillbilly Walkers, 10 Cherry Pickers
THE THANG:
Three 5-minute EMOMs. At conclusion of each 5-minute round, run a lap around parking lot.

Round 1 (5mins):
5 Squats w/bell
10 Merkins
15 Curls w/bell
–Around the parking lot–
Round 2 (5mins):
5 Man Makers
10 Deadlifts w/bell
15 OH Press w/bell
–Around the parking lot–
Round 3 (5mins):
5 Bonnie Blairs
10 OH Tricep Extension w/bell
15 Calf raises w/bell
–Around the parking lot–

Form 2 single-file lines. Station 1 is pacer. When complete, everyone rotates up one slot. 1 goes to 9.
Station 1: run to end of lot (1 burpee)
Station 2: Coupon Swings
Station 3: Squats
Station 4: Mountain Climbers
Station 5: Man makers
Station 6: Coupon Curl
Station 7: Side Straddle Hop
Station 8: OH Press
Station 9: Mountain Climber

MARY: none
ANNOUNCEMENTS: Golf Tournament, Pints & Padres
COT: DD’s M, Backdraft’s Grandmother (100 BDAY), Boogie’s (14 year old BDAY)

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Minimal running is just fine

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WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers.
THE THANG: Overhead carry to the big parking lot where we lined up on the curb.

3 rounds with increasing reps. We went through round 1 lower reps and increased up to round 3.
– KB swings 10, 15, 20
– KB Squats 10, 15, 20
– shoulder presses 10, 15, 20
– upward rows 10, 15, 20
– lunge 5, 10, 15
– clean + press 5, 10, 15

Break for a non-sprint 3 line suicide

– plank rows 5, 10, 15
– American hammer 10, 15, 20
– burpee w/ bell 5, 10, 12
– lawnmower pull 10, 15, 20
– chest presses 10, 15, 20
– tricepts 10, 15, 20
– shrugs 10, 15, 20

1 more round of suicides
MARY: no time today
ANNOUNCEMENTS: lots, newsletter
COT: patience and the true lack of control we all have

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STL meets Jack Webb

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No warm-ups, no disclaimer (oops)
Ran down to school parking lot
Simple routine, at first light pole, kick off Jack Webb (1 merkin, 4 OH claps), run to the far end parking lot, 1 burpee. Add to the count +1 merkin, +4 OH claps and +1 burpee.
Finished with some time to spare, sprints between light poles and back to COT for bonus round of Jack Webb.

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3 headed SL

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WARMUP: Skip ran us through his old site Q grounds with a plethara of stretches. Then decided to do a bunch of burpees at every street.
THE THANG: passed baton to Warning Track who ran us to pull up bars for 5 pull ups/5 push ups. The. Ran us to the hill (you know which one). Down hill for LBCs at bottom and squats at top. Rinse and repeat. Passed baton to Soup who ran to parking lot for a Coupon work dora.
MARY: some abb work to get us to 0730
ANNOUNCEMENTS: Golf tournament
COT: Prayers for Stephen Johnson (my brother in law). May you rest in peace my brother.

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Cones and Reps at The Ranch

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WARMUP: Quick mosey with a stop for mountain climbers, MNC, low slow squats
THE THANG: Mozy over to Springfield Middle School where we placed four evenly-ish spaced cones the length of the drop off before you get to the hill. From the start we ran to the first cone for 20 reps each of shoulder tap merkins, monkey humpers, box cuttahs, and plank jacks then ran back to the start. From there we ran to the second cone for dips, squats, flutters and Mike Tyson’s. Back to start then to cone three for CDD, bomb jacks, American hammers, SSH. Ran to start then on to cone four for merkins, calf raises, BBS, and burpees. (20 reps for each exercise at each cone)
Quick mozy back to start then we ran to the top of the hill and partnered up. At the top of the hill, each partner did three burpees then ran to opposite sides of the hill for 50 reps each of the selected exercise. After each exercise they ran back to the top for three burpees with their partner. Rinse and repeat with SSH, LBCs, Merkins, Squats, Overhead claps, CDD.
Mozy back to COT with a stop to pickup all the cones.
MARY: No dedicated Mary time but we got it in.
ANNOUNCEMENTS: Q source, convergence, newsletter
COT: Prayers for family, local teacher who passed

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4 Corners

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WARMUP: Mosey

THE THANG: 4 corners around Earthfare. 1/2 mile loop. Corner 1 (5 burpees), Corner 2 (10 squats), Corner 3 (15 merkins), Corner 4 (20 lbc’s)

MARY: No

ANNOUNCEMENTS: All the things

COT: Prayers and Praises

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Doras in the corners

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WARMUP: All Exercises called in cadence – windmills, imperial and hillbilly walkers, seal jacks, planks, down and up dogs and merkins and shoulder taps sprinkled in

THE THANG: Dora’s in the corners. Each of four corners had exercises of tel:50-100-150 and pax partnered up……because we shouldn’t do life in isolation. Partner 1 runs to opposite side of parking lot while partner 2 exercises with the bell. And vice versa upon partner 1’s return.

Upon completion of a corner, rotate to the next one.

Corner 1
50 – man makers
100 – swings
150 – flutters w/press

Corner 2
50 – merkins on the bell
100 – hammer curls
150 – lbcs

Corner 3
50 – goblet squats
100 – shoulder presses
150 – swings

Corner 4
50 – upright rows
100 – squats
150 – flutters w/press

MARY: Just enough Time for a protractor session for about 45 seconds. Then 0600 was upon us.

ANNOUNCEMENTS: You bet – read your newsletter too.

COT: Shall always be the fifth core principle.

It is always an honor to lead a group of HIM. This morning was no exception. Boogie Nights, thanks for the call. :eye:

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No Distance, Just Work

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WARMUP:
Ruck over to Trailhead Park playground.
Slick: Windmills, Squats, Merkins

THE THANG:
25 Step-Ups (ea leg), 5 Man Makers, 10 Curls
Repeat
25 Step-Ups (ea leg), 5 Man Makers, 10 Simbas
Repeat

Ruck back to the rock at TCES
Bear Crawl ~1/2 way down the back stretch & lunge walk to the corner.
15’s: Carolina Dry Docks, Tricep Extension, Flutter Kicks w/ Press, Simbas

Hold ruck at the top of a curl and walk back to the rock.
15’s: Ground-to-Overhead, Dead Lifts, Curl into a Press

Overhead carry to the flags
15 Overhead Press, Flutter Kicks w/ Press
Lie on your back, hold your feet 6″ off the ground and ruck off the ground behind you. Go around and everyone gives a 10-count.

Overhead carry back to COT.
American Hammers, X&O’s

MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle

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Up yours!

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WARMUP:

Yes. Usual suspects and some dynamic stretching followed by some plank work (side note: Fishstix is a badass and did a pre-workout with sandbags)

THE THANG:

Starfish Routine or as Change Order called it, “Spread Eagle”

Center complete three man makers with sandbag every time you were back in center, 17 times total

complete x amount of reps at each of the 4 corners

Increase reps each round, 20, 25, 30 and 35

Exercises

CDD
Hand Release Merkins
LBCs
Monkey Humpers

MOD changed per round

Lunge walk
Bear crawl
Crawl bear
Walk :rolling_on_the_floor_laughing: (After 501 reps we were a bit fatigued)

From there we moseyed to the pull-up bars because BAOPS.

Took turns calling out ab exercises while one PAX did pull-ups to failure
:two: rounds of this was sufficient

Mosey back for Mary

MARY: 3 minute more of her
ANNOUNCEMENTS:
Golf tournament
Invergence
Convergence
Fundraising for clean water for Kenya will be starting up!

COT: lifted up DDs M, Badlands, and praises for Pax supporting one another!

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