Tag: Ölaf

Growing in the Rain

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WARMUP:
– mosey to moderate cover
– SSH / IW / CP
THE THANG:
– 12 exercises in pairs of 6x 2, reps always 12/24 with 1 lap after each lap. Wall jump optional.
1: Burpees (12) / squats (24)
2: Inch worms (12) / SSH (24)
3: Merkins (12) / Big Boys (24)
4: J-Lo (12 – 1:1) / Dips (24)
5: Carolina Honeymooner (12) / A-Hammer (24 – 1:1)
6: Russian Kicks (12 – 1:1) / Superman (24)
–> rinse and repeat
MARY:
– mosey back to COT and don’t forget to pick up the 6
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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I Think We Where On A Trail

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WARMUP: Was Done
THE THANG: Olaf asked me to Q several weeks ago and forgot all about it. Had he not texted me the night before I would not have shown. 0515 rolled around and we had 3 pax plus me. First time ever meeting Butter Fat, what a cool awesome dude. And he wore some Altra Lone Peaks so he was in the cool kid club already! We grabbed our rucks and sandbag and I took the boys to a trail or at least tried to find it, behind Earthfare that our humble Olaf is in process of making. I think we found parts of it. We made our way down Dave Gibson Blvd. to a trail that I’ve never been on before (Shocking I know). All in all we got around 2.5 miles while passing the sandbag back and forth throughout. Olaf underwent hand surgery so he rolled in at the end much to our surprise.
MARY:
ANNOUNCEMENTS: Read Newsletter.
COT:

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ruckshuffle

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WARMUP:
THE THANG: following the runners towards Baxter ruck shuffle every downhill and flat as necessary to keep under 15:00 min/mile pace.
MARY:
ANNOUNCEMENTS:
COT:

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18 Days till Christmas

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WARMUP: 10 each – SSH, cherry pickers, Moroccan night clubs
THE THANG: Hand release merkins and burpees, Jack Webb style up and down each row of the parking lot up to an 18 count (instead of 20) . Then switched it on the way back. The intention was to incorporate other exercises but there was a lot of aisles in the parking lot😬. So basically it was a lot of burpee’s and HR merkins
MARY: 1 round 18 reps each
ANNOUNCEMENTS:
COT:

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Baxter Loops

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WARMUP: Ran to Baxter Mushroom pool parking lot
THE THANG: Run laps around the circle road. At each stop sign do the following.
15 Merkins (5 Diamond, 5 Regular & 5 wide arm)
15 Squats
15 LBC

Return back to COT
MARY: A few were back early for 3 mins of Mary
ANNOUNCEMENTS:
COT: Prayers lifted for healing, surgery, lost loved ones.

Thanks Badlands for the opportunity to Q and lead the pax.

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2022 Thanksgiving Day Convergence

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Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.

Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.

HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT

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STL Teams

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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!

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Set Fire to the Rain!!!

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WARMUP:
25 SSH IC
5 windmills
15 seal jacks
10 MNC

Series of 5 minute EMOMS under the cover by dollar tree.

10 Merkins
10 Squats
15 LBCS

10 Werkins
10 lunges
15 flutters

10 Diamonds
15 Hello Dolly’s
10 Jump Squats

10 HR Merkins
10 BBS
20 Calf raises

In between each 5 minute set we would run to the Indian restaurant and back

With 4 minutes left we did a mix of Core and shoulders until 6:00. Total was 250 Merkins today.

Final thoughts:

Throughout the workout this morning we were able to talk about a lot of good topics. One of which was the idea of “imposter syndrome “ and how all of us in a way encounter that in our lives.

I value and admire the openness each of us has and the perspective each of us share at these workouts. It’s what keeps me coming back. Specifically The belief and knowledge that anywhere I go I’m not alone…. Even in a parking lot at 5:00am In the pouring rain. 👊

Thankful for all of you! See you out there!

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