Tag: Miyagi

Leave No Stone Unturned

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We had six at the Forge this morning. Started with a mosey around the parking lot before doing the typical warmups.
Next a modified DORA, same counts with different exercises added bonus with a large rock. Curls, overhead press, and flutters. Once completed, we ran to the back of the tire store for a set of step ups, erkins, and dips. We continued around the back of HT. Completed a sidewalk shuffle and walk sit.
Back to the front of the building where we began the workout. We finished with a man maker ladder. Partner 1 performed the man makers while Partner 2 ran. Flip flop
Back to COT.

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Ruck Shuffle

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WARMUP:
From COT start with a brisk ruck towards back of the school. About a minute in halted the PAX and suggested they do the following warm-up exercises OYO: 10 Squats w/ ruck on, 10 lunges ( 5 ea leg ) w/ ruck on, 10 HR Merkins w/ ruck on, 10 ruck swings, 10 OH Presses, put the ruck back on and start another brisk ruck around the back of the school. About a minute of briskly paced rucking and it was time to start the real work.

THE THANG:
3 minute Ruck Shuffle
20 HR Merkins w/ ruck on + 20 front squats with ruck
3 minute Ruck Shuffle
20 Thrusters w/ ruck + 20 Bent Over Rows
3 minute Ruck Shuffle
15 ManMakers + 15 Ruck Swings
3 minute Ruck Shuffle
15 Simbas w/ ruck, 15 ruck presses while performing FlutterKicks
3 minute Ruck Shuffle

This routine helped us travel 2 times around the perimeter of the school and we ended up back in the COT parking lot. Had time to complete the following:
DORA
50 HR Merkins w/ ruck on
75 Squats w/ ruck on
100 Ruck Swings

MARY: Ended right at 0600 so no time for Mary

ANNOUNCEMENTS: Read your NL!

COT: STK!

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Bi’s & Tri’s

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WARMUP: mosey around the parking lot and neighborhood headed towards sonic, stopping along the way for – SSH, low slow squat, merkins, cherry pickers, imperial walkers, hillbilly walkers, etc.
THE THANG: Using the bench at sonic and the opposite end of the parking lot we completed 25 dips, ran to other end and completed 25 LBCs. Then 20 dips, 20 LBCs, 15 and 15 and so forth until completion. After that we completed several exercises on the benches – step ups, inclined merkins, declined merkins, and more dips. Mosey back towards parking lot. Find a rock of your own choosing – 25 curls, 25 flutters w/ chest press, 20 and 20, 15 and 15, and so on until completion. After that we completed several rounds of overhead press, tricep extensions and additional curls. Run to end of HT for wall sits, several rounds with arm exercises. Mosey to COT.
MARY: N/A
ANNOUNCEMENTS: Read Newsletter
COT: Prayers and praises

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Pre-Snowmageddon

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WARMUP: We did The Fort Standard mosey, SSH, both the walkers, windmills, cherry pickers, Toy Soldiers, Down Dog, Honeymooner, and Plank to toe touches.

THE THANG: Declinator
Starting at 10, working down to 1, Squats, LBC, Dips, Mountain Climbers, and Flying Squirrels.

After each group take a lap around the church parking lot.

MARY: Round the horn calling out your favorites

COT: There was a COT

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Touring

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WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Down dog (stretch out the calves) to up dog
THE THANG:
– Jog to HT wall by O’Reilly – Balls to the Wall 10 moves L, 10 moves R
– Jog to back parking lot – Bear crawl from the island to the light
– Jog to down to Berkley Hall Way, turn Left onto Reynolds’s Ridge Lane stop at the garages – 50 squats OYO
– Jog to down to Christi Way – 2 sets L/R of side hops up the hill to Palmdale Walk Dr
– Jog up to Grant Farm Dr and down to the rail – 25 incline Merkins
– Jog to Fire Station – 50 lunges (25 each leg)
– Jog to Kids R Kids learning parking lot – 10 double count J-Lo’s
– Jog to Grace – 50 Step-ups OYO
– Jog to parking lot by COT for 3 sets of sprints up the hill
– Jog back to COT – 4 corners ascending Burpees 1,2,3,4 x 2

MARY:
– Various Mary for the last 4 minutes led by the attendees

ANNOUNCEMENTS: Read your newsletter.

COT:
– Prayers for U-haul and his family. Prayers for Karen, DoubleD and their family, Prayers for marriages, Prayers for all of the sick and suffering.

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7th year Anniversary… with Burpees

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Warmup
 
Mosey to Grace Parking Lot
 
28 SSH IC
5 Windmill IC
20 SJ IC
10 MNC IC
28 Mnt Climbers IC
Stretch
15 Peter Parkers IC
 
Recover on your feet.
 
Flashback for 7 years in F3
DORA
100 HR Merkins
200 Squats
300 LBC’s  (First workout I ever did Fishsticks was the Q)
 
Also Grace Church Parking Lot
Pendulum Workout (Routine I “borrowed” off of Cha Ching)  10 – 5 Reps
Catalina Wine Mixers (an OTG favorite)
(no burpees in the middle this time)
Diamond Merkins
 
Run Back to COT
My personal Favorite with the remaining time left….
EMOM  10 Burpees a minute on the minute….. (only got 9 minutes in)
 
The question of the day is why…why I still am doing this after 7 years when I first thought I’d only give it like 3 months.
 
And it really is because of all of the guys I’ve met and learned from. When I started the saying was if you want to run fast…run with faster people. And There are so many HIMS in our region that run so much faster than me. Not just actual literal running but accelerating at all phases of life. These are role models for us and a big reason why I keep coming out, and I keep pushing. Everyone reading this has in some way pushed me to be 1% better than I was yesterday.  Thank you guys! And see you all in the gloom!
 

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Happy half hour

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WARMUP: SSH cherry pickers imperials hillbilly’s arm circles merks lap
THE THANG: loop 1, leeks dry docks Mike Tyson’s / lap – loop 2 min climbers sounder
Taps plank, / lap – loop 3: lbc flutters penguins

11’s – Mike Tyson’s & squats
MARY: pac lead round robin Mary
ANNOUNCEMENTS: Uhaul Ruck & prayer
COT: lots of prayers and praises, lifted up U-Haul

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