Tag: Nasa

12 days of painmas

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WARMUP: mosey to parking lot across the street for a circle and warm up exercises.

THE THANG: mosey more over to medical building and get going on the 12 days.  

Not moderate.  Good work put in. Fellowship was pretty quiet by about day 5.

Do day one, run around building.

Plank for 6.  

Do day two, day one then around the building, etc

1 Donkey Kick

2 WAM

3 Jumping Lunges

4 Merkins

5 Squats

6 Burpees

7 Bombjacks

8 Sumo Squats

9 CDD

10 Flutters IC

11 Monkey Humpers

12 Diamond Merkins

During Plank we got to hear about Pax fav Christmas gift memory as a kid.  Sounded like a lot of our folks were hitting the Sears catalog or the local KB Toy in the mall for the best stuff.  

Outside of Old Bay who got a dot matrix printer.  Prob from Radio Shack.  We are renaming him Tandy.

MARY:  no time for her.  It took all 45 to wrap the 12 days.  Site q was nervous we’d be late during run back.

ANNOUNCEMENTS:
COT:

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Deck of Cards with Lots of Running

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I rarely stray from NaFo for a workout, so it was nice to travel to another site today. Since I was on unfamiliar ground, I asked the group if they wanted a Deck of Cards of a EMOM workout, they chose the deck of cards. Always come prepared 😉
WARMUP: Mosey around the parking lot, SSH, Moroccan NCs, Windmills and Cherry Pickers
THE THANG: Deck of Cards where Spades were sprints across the width of the parking lot (it was further than first expected). Diamonds where diamond merkins. Clubs where bear crawls the number of parking spaces. Hearts were American Hammers. Jokers were 20 burpees. After each PAX in the circle pulled a card, everyone ran a lap around the parking lot. We got through 4 rounds of everyone pulling a card. There were a lot of hearts and diamonds and thankfully not many spades but we did pull the King of Spades for 13 sprints back and forth across the parking lot right at the end. We ended up with about 2.3 mi during the session. Finished the last minute with SSH.
MARY: None as we had lots of American Hammers during The Thang.
ANNOUNCEMENTS: Christmas Eve Convergence, 8 Blocks for Shield Locks.
COT: What happens in COT stays in COT.

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Hill Yeah!

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WARMUP: the first 1/2 mile
THE THANG: 4+ miles with maybe a few hills to help prep for dam2dam
MARY: nah
ANNOUNCEMENTS: Christmas party coming up and be on the lookout for more d2d fundraisers
COT: prayers & praises

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Cuomo made me do it

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Delivered a Cuomo designed Wienke as a last second pinch hitter. It went something like this…..

warm up:

SSH x20

windmills x10

moroccan nightclubs x20

hillbilly walkers x10

burpees x10

The Thang

mosey to the hill and partner up for a Dora of burpees, CDDs, LBCs and squats. We made it through 1.25 rounds before heading back to COT for some Mary which included American Hammers and Big Boy Sit Ups

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Repeat PerFortmas

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DISCLAIMER – this is a repeat performance of what I Q’d up earlier this week at The Ranch, but we were not able to complete it all then. We did today.

WARMUP: Quick run/jog around the parking lot, around the amphitheater, then onto the amphitheater stage. Circle up and 10-25 reps of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clumbs
* Strawberry pickers
* Hillybilly walkers
* Overhead claps
Mosey back to the parking lot near COT to start the main event…..

THE THANG:
4 corner fun
Cones were set up around the parking lot and the amphitheater. Do the exercise, then the movement to the next cone.
Area was approx 60yds long x 30yds wide.
1. Burpees, then Lt Dan to next cone (~60yds)
2. Box cutter, then crab walk to next (~30yds)
3. Merkins, then Lt Dan (~60yds)
4. Mountain climbers, 2 ct, then crab walk (~30yds)
Repeat until time out
Reps of each exercise were descending with each round: 25, 20, 15, 10, 5 (75 total reps of each exercise)
Everyone got through all 5 rounds of the loop until we ran out of time (75reps of each exercise). GREAT JOB FELLAS!!!
Quick jaunt back to COT which wasn’t very far.
MARY: None. Out of time.
ANNOUNCEMENTS:
* READ THE NEWSLETTER. Alot going on. Get involved.
COT:
* Went to each PAX for a prayer and a praise.
* Lifting up prayers that were said and unsaid.

We worked every major muscle group – legs/glutes, abs, arms, chest, shoulders, back. Gonna feel this one tomorrow!

Thank you for the opportunity to lead.
– NASA

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Dude Ranch Fun

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WARMUP: Quick run/jog around the front parking lot then out to the driveway close to the parkway. Bobber arrived a little late and met up halfway through the run, which I think was his plan. Circle up and 10-15 reps of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clumbs
* Strawberry pickers
Good mumblechatter from the start. Then mosey back to the parking lot near the front of the school for the main event.

THE THANG:
4 corner fun
Cones were set up around the front parking lot and also along the car rider pickup area in front of the school at the main entrance. Do the exercise, then the movement to the next cone.
Area was approx 100yds long x 30yds wide.
1. Burpees, then Lt Dan to next cone (~100yds)
2. Box cutter, then crab walk to next (~30yds)
3. Merkins, then Lt Dan (~100yds)
4. Mountain climbers, 2 ct, then crab walk (~30yds)
Repeat until time out
Reps of each exercise were descending with each round: 25, 20, 15, 10, 5 (75 total reps of each exercise)
Straight Up showed up late when most were finishing their first round of burpees. He quickly caught up and passed most. Beast, Alot of mumblechatter that died down as we got through the first round. Everyone got through 3 rounds of the loop until we ran out of time (60reps of each exercise). GREAT JOB FELLAS!!!
Quick jaunt back to COT which wasn’t very far.
MARY: None. Out of time.
ANNOUNCEMENTS:
* READ THE NEWSLETTER. Alot going on. Get involved.
COT:
* Q had to leave at 6 in order to take his 2.0 to JROTC rifle team practice. Sorry.
* Lifting up prayers that were said and unsaid.

It is mornings like this – cold yet clear – where the combination of fellowship, early exercise, and beautiful weather just starts your day off in such a wonderful way that nothing else afterwards can phase you. You already won the day and have been invigorated to take on anything and be thankful and blessed for everything.

Thank you for the opportunity to lead.
– NASA

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Pole Dancing at Colosseum

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WARMUP: Ran to the noisy lot out back by the football field and circled up for 15 reps each of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clubs
* Strawberry pickers
Now that the blood is flowing, muscle groups are warmed up, and heart rate is up, mosey to the back entrance road where the famed light poles are.

THE THANG:
The Colosseum Pole Dance!!
Starting at the bottom of the hill, the lowest point, near the playground. Partner up for a little ascending/descending DORA. One partner runs while the other exercises, swap upon runner return, then keep at it until everything is done. Runs are uphill to the light poles and back, but as each exercise changes you run to the next furthest light pole away increasing distance each round until midway point of exercises.
1. 50 burpees / run to pole 1 and back
2. 100 merkins / run to pole 2 and back
3. 200 mountain climbers (2ct) / run to pole 3 and back
4. 300 squats / run to pole 4 and back
5. 200 reverse LBC / run to pole 3 and back
6. 100 wide-arm merkins / run to pole 2 and back
7. 50 burpees / run to pole 1 and back
GREAT job by the PAX! Everyone completed everything except #7, which most at least started and got halfway through before we timed out.
Indian run back to COT for a little ab work of flutters, situps, and American hammers. Not much mumblechatter during the main event, but we sure made up for it during the Indian run and ab lab work! Great group of PAX!! Love it!!
Shower Curtain STILL beat us all back to COT!! The guy is a stud!

ANNOUNCEMENTS:
* A LOT going on! Read the newsletter and get involved or lead the PAX on something that has your passions.
* Thanksgiving Convergence at the Ranch!
COT:
* A lot to give thanks for
* A lot to lift up prayers for
* The holiday season is one of thanks, praise, happiness, and joy for many, but for some it is anything but. People are fighting their demons, struggling with burdens that we never see or know about because we tend to put up facades and outwardly project what we want others to see. The holiday season is, unfortunately, also a time for suicides. If you know someone who is struggling, be intentional and try to help however you can, even if it is just being there for them and listening. Sometimes all it takes to turn someone’s day around is a small gesture of kindness – a smile, a hello, your time, whatever. Be the light, the rock, the beacon of hope.

Thank you Shower Curtain for the opportunity to lead. It is great seeing you out there even if you cannot participate in the workouts.

Thankful, blessed, and encouraged
-NASA

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Win the Morning, and the Day

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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

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Rinse and Repeat

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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

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