Tag: Nasa

Win the Morning, and the Day

Leave a comment

WARMUP: Quick run around the parking lot, back to an area close to COT then circle up for 15 reps each of the following:
* SSH
* Windmills
* Imperial Walkers
* MNC
* Strawberry pickers
That got the heart rate up. muscle groups loose, and blood flowing nicely.
THE THANG:
Keep it simple. Starting from where warmups were done near COT, do the following in order…..
* 5 Burpees
* 10 Box cutters
* 20 Hand-release merkins
* 40 Mountain climbers (2 ct)
* Run a lap around the shopping center’s parking lot (approx 1/4 mile loop)
* Repeat until time is up

Not much mumblechatter because we were all in constant movement. Everyone got in at least 2.5 miles, others got in more. Tesla was King, lapped everyone at least once. I think he got me twice. Ugh!!!

ANNOUNCEMENTS:
* A LOT going on! Read the newsletter, get involved.
* Thanksgiving convergence this Thursday at The Ranch!
* Raised approx $1,100 at the Bourbon Tasting! Great job Cyclops organizing and hosting, and great job Wegmans on the catering.
COT:
* A lot of P&P.
* Special prayers for Spectre and his M.
* Blessings for Beaker and his M in celebrating their 5th anniversary.
* Prayers for my youngest son as he is battling flux at school still trying to get accustomed to the workloads and responsibilities of 6th grade.
* Sorry if I missed posting any of them in this backblast. My mind is still covered in frost.
* Give thanks this week, pay forward your blessings to someone less fortunate and in need.

Thank you Badlands for the opportunity to lead. Thank you PAX for showing up and pushing yourself and each other. We won the morning!

Thankful and blessed,
-NASA

TClap |
0

Rinse and Repeat

Leave a comment

WARMUP:
Quick jaunt to just inside the gate of the football stadium
Keep it simple …..SWIMS
4-count, 15-20 reps, of each
* SSH
* Windmills
* Imperial Walkers
* Moroccan night clubs
* Strawberry pickers
Then to the track….

THE THANG:
Keep it simple yet effective
Perform the string of exercises…..
* 10 burpees
* 20 box cutters
* 30 hand-release merkins
* 40 LS squats
* 50 mountain climbers (2ct)
* Then run a lap (400m)
>> Repeat until time’s up

Everyone got in 4 complete rounds. We could have started on a 5th but took the final 5-6 minutes to work in some yoga to focus on legs, lower back, and hips.

GREAT mumblechatter!! Rainmaker, in his 2nd week of F3, mumblechattered into what became job networking with Splinter that may hopefully lead to a new job. More than a workout!! Awesome!!

COT
ANNOUNCEMENTS:
* A LOT going on! Read the newsletter and try to get involved.
P&P:
* Pulled a CSPAN an went to each PAX asking for a P&P. Alot lifted up to and laid at His feet.

Thank you Bodywash for the opportunity to lead.

Thankful and blessed,
– NASA

TClap |
0

Pillars of Pain

Leave a comment

WARMUP:
Quick jog around the parking lot, then square up for 15-25 of each (all 4ct)
* SSH
* Windmills
* Imperial Walker
* MNC
* Strawberry pickers
THE THANG:
1. Pillars of Pain
Starting at the main entrance of the school, there are several masonry pillars holding up the cover along the car rider drop-off zone. Approx 20 pillars at approx 60-70 yards distance. Fun fact: these are what inspired the Pantheon name for the AO. First round of exercise is to the furthest pillar, then a different exercise to the next pillar working your way closer to the start with each pillar in the line, so each round of exercise to a pillar gets you closer to the start.
* Burpee broad jump from the start to the furthest pillar, run back
* Lt Dan from the start to the next pillar, then run back
* Alternate burpee broad jump and Lt Dan until done.
* A LOT of burpee broad jumps! We had approx 10 minutes left, so the next thing…..
2. Ab 11’s
Start at flag pole with 1 box cutters, then run to end of pillars for 11 (4ct) flutters), then run back to flag pole for 2 box cutters, then back to end of pillars for 10 (4ct) flutters. Repeat until 11 box cutters and 1 (4ct) flutter. We timed out but got past halfway.
Back to COT for a quick discussion on how you say something is just as, if not more, important than what you say. Tone, volume, body language, facial expressions can all send a different message than intended, and also spur unintended reaction as well. This applies for whether you are acting – sending the initial message – or reacting to someone. You may not be able to control anyone else’s actions or reactions, but you have control over yours.
ANNOUNCEMENTS:
* ALOT of leadership among the PAX, alot going on. Read your newsletter, get involved!!
* Thanksgiving convergence at the Ranch!!
COT:
* Had to be there. Alot to give thanks and praise, but also alot of prayers lifted up.

Thanks for the opportunity to lead!
-NASA

TClap |
0

STL Teams

Leave a comment

Chilly morning so mosey over to medical offices behind bank at top of Dave Gibson to warm-up. Break out into teams of 4 or 5.
Laps are up Dave Gibson, down 160 to Arby’s, right into Earthfare lot, right on road that returns to start.
Hills are down Dave Gibson up to GHES and then back to start.
As a team complete the following as efficiently as possible:
6 Laps, 6 Hills, 50 Burpees, 100 HR Merkins, 150 Bomb-Jacks, 200 Mtn Climbers.
Every PAX had to run one loop and one hill. From there it was up to the team to figure out how to divide and conquer.
The goal was to get through this the first time and then challenge the teams to figure out how to improve their plan in order to reduce their overall time. Probably due to poor communication on YHC part, we ran short on time to complete the second round. Teams completed as much as time allowed on second round and then returned to COT. This was Wipeout’s second work-out so we went over the 5 core principals and then a quick summary of the 3Fs.

Lots of 2nd F events in the newsletter. Get out and participate!
Thanks Badlands for the Q opportunity!

TClap |
0

Funky shorts day

Leave a comment

WARMUP: Mosey around teeter, deep breathes at the dumpsters, circle up on far end. SSHs, windmills, low slow squats. MNCs. Finish up warm ups with mucho chesto. 10 merkins, 10 diamonds, 10 wide arm, 10 stagger right, and 10 stagger left.
THE THANG: Mosey up to church parking lot for accumulating BOMBS. Perform first letter, run to front of church for 10 merkins, run back to start. Do first and second letter, run,…repeat…you know the drill.
B=5 burpees, O=10 Os (abs), M=15 mountain climbers, B=20 big boys, S=25 surf Jack’s.
Partner up for jump overs. P1 holds plank, P2 jumps over and does flying squirrel, repeat up to 10, then switch. We did 10, 8, 6, 4, 2. At 6 we switched to burpees instead of squirrels and added hand release merkins to plank.
Mosey back to lot and grab some curb. 20 toe taps, 20 dips, 15 toe taps, 15 dips. Finish up with 2 slaughter sets. 10 box cutters, 9 dying cockroaches, 8 BC, 7 DC….after 1 Finish with 10 box cutters. Keep legs off ground for entire series. Second set, 10 hand release merkins, 9 mountain climbers….Finish w/10 hand release…crowd pleaser after a lot of chest work. Mosey back to COT.
ANNOUNCEMENTS: Apparently I missed the memo on funky shorts day. Grassy Knoll tried but it was Spectre for the win w/a fancy pair & matching headwrap. So next week the PAX will need to rise to the challenge.
COT: Thx for the opportunity Slapshot!

TClap |
0

Disco Dan Does Da Thang

Leave a comment

WARMUP: COP warmup to get Cake Boss loose for his walk before the rest of dashed for the Main Event
THE THANG: Run down to SIM parking lot for a series of carioca, high knees, butt kickers, Nur and sprints with burpees intermingled throughout.

Pax each grabbed two bricks for a series of brick work including Seal Jacks, Moroccan nightclubs, overhead claps, burpees and other fun.

Run back to Walgreens for series along the wall round 1 solo and round 2 with partner

Balls to the wall
Bear crawl across lot
Crawl bear back
10 burpees
People’s chair

Mosey to side of Indian restaurant for 11s on the picnic tables (derkins & dips)

Mary– pass the baton among the pax

Mosey home

COT: Great to lead the pax in place of Cake Boss whose on IR (but still posting in the Gloom for some light work and 2nd F — way to go brother)!

My first workout with Hayden Fry who smartly waited to make his first post at The Fort instead of Chicago before he moved south. Great to have you on board!

Vuvu can’t decide whether to run or bootcamp so he got a little of both, walking with CB, then running all over the Gloom to find us, then joining for the final 15. Nice work!

Prayers for Slapshot and his M and family as they navigate unfortunate health news for is MiL. TAPs, brother.

Thanks to the pax for pushing throughout and especially for posting. I can’t do this thing we call life alone, and it’s invaluable to know you’re always there.

TClap |
0

What Goes Down Must Come Up

Leave a comment

WARMUP: None
THE THANG: No Q. Stang took the lead and decided we should run for the Harvest Point hills. First half was mostly downhill. Second half was mostly uphill. Stang made a pit stop before the finish to destroy a QT bathroom. HA HA!!
ANNOUNCEMENTS: Alot going on. Read your newsletter and get involved.
COT: September is prostate cancer awareness month. It is not as advertised as breast cancer awareness month, but it kills just as many men. Get checked out.

TClap |
0

4 corners and back to basics

Leave a comment

WARMUP: SSH, Wind Mills, Burpees
THE THANG: 4 Corners around the whole Harris Teeter parking lot.
Every corner had 4 exercises, 1 per lap + the exercises from the lap before.
Station 1 (Cardio)
20 SSH
20 HBW
20 IW
10 Burpees  
Station 2 (Legs)
20 Squats
20 BH
20 CR
20 Lunges.
Station 3 (Abs)
20 LBCs
20 AH
20 BBS
20 Rosalitas
Station 4 (Chess)
20 Merkins
20 Dimond Merkins
20 WA Merkins
20 Shoulder taps.

MARY: total of 2.6 miles for every one a lot of sweet. Place stink in some places.
ANNOUNCEMENTS:
COT:

TClap |
0