Tag: Maximus

Full gear. Go.

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WARMUP: Gathered with all the gear we could find in trunks and truck beds. First we did a quick mosey around the parking lot. Then the infamous 33×11 warmup, thanks to Cha-Ching.

YHC messed up at first by doing 33 SSH in cadence then followed by 11 burpees OYO.

The followed by OYO 33 SSH single count and 11 burpees.

Then rinse and repeat. All warmed up.
THE THANG: Partner up, ruck on, each grab a sandbag, each grab a KB and each team grab one more KB or extra sandbag to share. Head over to the soccer field swapping the 4th “item” halfway through the walk.

While on the soccer field with your partner, we dropped all our gear, with exception of ruck, on a line by one of the goals. We then ran to the other goal line. Instructions were to gather 1 piece of gear and drop it at the mid line and then go back to the starting line, drop and do 5 merkins. After you and partner get all the gear to the mid line, then you need to take each piece of gear 1×1 and get it to the starting point. After each gear, always 5 merkins at the start. And shuffling with ruck the whole time.

Now that all the gear is at the starting line, we need to bear crawl 2 pieces of gear each and individually, to the mid line wearing your ruck, then bear crawl back to get your second piece of gear.

Last was sandbags in 1 corner, KB in 1 corner, and the ruck exercises in another corner. At each of the 3 corners, exercises below were performed. After each exercise, come back to center for 5 man makers with ruck.
– 10 sandbag tosses over shoulder wearing ruck
– 20 ruck swings
– 30 KB squats wearing ruck

Gather up all gear and with your partner, back to COT.
MARY: couple exercises around the circle
ANNOUNCEMENTS: check
COT: CSPAN style

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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Burpee Fest

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WARMUP: mosey to top of Massey for a nice 8 min warmup with all the fixins.
THE THANG: Indian run up and down massey
Mosey to church parking lot for burpee broad jumps
Mosey to Monroe White street for merkins at bottom and squats/ LBCs at top. Mosey back to church parking lot for 7’s w burpees at both sides.
MARY: none
ANNOUNCEMENTS: golf tournament
COT: epic

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Don’t Get It Caught in The Zipper

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WARMUP:
Run up to old hot dog place parking lot corner of Main and Clebourne, plank then wait for the group to explain the thing.

THE THANG:
THE ZIPPER
– Ran to end of Springs St to Summersby, then took a right to corner of Unity and Lockman. That was the start, or hoped it to be.
– For every road we headed west on (from Unity St, ending at Pine St), we did 10 squats, 10 merkins.
– For every road we headed EAST on (from Pine St, ending at Unity), we did 10 mountain climbers (double count) and 10 bombjacks.
– Whenever we crossed Springs St, we did a burpee.
– Proceeded street to street until we got back to Main and Tom Hall.

This was the plan, but evidently I did not communicate it clearly enough. Even so, PAX figured it out and got all the miles and pain stations in.

Guys were REALLY moving today, we all put in at least 3.5-3.75 miles, yet still got back to COT in time to do some Mary
Flutters
American Hammers
Hello Dollies
More
Next time I will add more pain stations.

Thanks self for the opportunity to lead.
NASA

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No Barkley, No Peace

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Roughly, this is what was done:

Run to the back of the school.
Here’s the series… run to the 3rd light pole out back
– Grab a rock, here’s the sequence
– 15 curls, run two light poles, 15 flutters, run back
– 15 curls, 15 OHP, run, 15 flutters, back
– 15 curls, 15 OHP, 15 bent over row, run, 15 flutter, back
– 15 curls, 15 OHP, 15 bent over row, 15 chest press, run, flutter, back
– 15 curls, 15 OHP, 15 bent over row, 15 chest press, 15 tricep, run, flutter, run

Back to the front for more light poles
– Partner up
– Alternate carrying your partner down, at each light pole, 10 derkins each
– On the way back, run, 10 hand slap merkins at each pole
Head back to COT

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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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Backblast of a Slacker!

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WARMUP: Negative.
THE THANG: 4 PAX & 2 Sandbags made their way to the Colosseum then back to 160 but not before walking backward with the sandbag up the hill. Yes, that hill.
We then crossed 160 and made our way into Brayden for a walk around and another uphill/backward trek.
We logged a few more steps, too.
MARY: Nope.
ANNOUNCEMENTS: Yes
COT: Yes

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11s and miles

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WARMUP: pledge
THE THANG: run to church corner down academy do 1 merkins. Then run all the way up hill to print shop then to pull up bars. Do 11s with pull ups and toes to bar. Run back past ABC store turn right on academy and go back down to church corner.
MARY: toes to bar count.
ANNOUNCEMENTS:
COT:

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Uphill both ways

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WARMUP:
THE THANG: ran to academy and whiters intersection.

Ran up the big hill to parking lot, 10 hand release merkins
Back down to intersection, 10 butterfly sit-ups
Up the opposite hill to the Baptist church driveway 10 hand release merkins
Back down to intersection 10 butterfly sit-ups
Repeat
Back to COT
MARY:
ANNOUNCEMENTS:
COT:

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Commitment to the Jackal

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YHC was honored to head to the East Side and deliver a beatdown at AJ. The weather is fantastic for F3 and I enjoy seeing some new faces (Sunkist). It also gave me an opportunity to create a tough workout, which I needed after a weekend of bad eating.

WARMUP:
Disclaimer given. Mosey past the light poles to the parking lot near the baseball field.
IW x 10
Mtn x 15
SSH x 20
CDD x 15
Windmills x 10

Let’s go!

THE THANG:
Light pole suicides
Run to 1st light pole, do 10 WAMs, then run back
Run to 2nd light pole, add 15 squats plus 10 WAM, run back
You get the idea!
Exercises included:
10 WAM
15 Squats
20 Merkins
25 CDDs
30 Monkey humpers
35 Plank Jacks

Small interlude discussion on Commitment, one of the five Q Source Leadership Virtues

Mosey to other lot

Jack Webbs
1:4 Big Boy/Flutters
1:4 Irkins/Dips
Each went to 5:20

Modified Starfish
15 jump squats, run to middle for 5 burpees
15 Overhead claps, run to middle for 5 burpees
15 Durkins, run to middle for 5 burpees
15 Mtn climbers, run to middle for 5 burpees

Mosey back for Mary

ANNOUNCEMENTS:

Congrats to the Fort for the 13 year anniversary!

COT:
Lots of prayers and praises shared here. All were lifted up His glory!

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