Helluva Tabata

2023-12-29Leave a comment

QIC: Sasquatch
When: 2023-12-29
Pax: Beaker, Bobber, HarryCarry, Night Court, Ölaf, Sasquatch, Shield, Spectre, Splinter
Posted In: Varsity

WARMUP: dynamic plank warmup with upward and downward dogs
THE THANG: (see attached image below)
tabata 30”exercise1 & 30” exercise2 then 30” rest — 6 exercise sets at the pull-up bars with cindys— 2 rounds

tabata 30”exercise1 & 30” exercise2 then rest 30” – 3 exercise sets in the endzone — 2 rounds

MARY: reaching pickle pointers were the crowd favorite

COT: Top Hits of 2023 were not a crowd favorite of the 9 pax in attendance. There’s always next year.

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Christmas Convergence

2023-12-28Leave a comment

QIC: CakeBoss, SouptoNuts, Sprocket
When: 2023-12-23
Pax: Anchorman, Badlands, Band Camp, Barkley, Barry Manilow, Bass-o-matic, Bonsai, Bubbles, Cakeboss, Clickbait, Cohiba, Connor Myers, Copperfield, Cornerstone, Cubbie, Cyclops, darkhelmet, decibelf3, ditch witch, Double D, Drop Thrill, Duo, Esso, fishstix, Fogerty, fresh prince, Gekko, Grinder, Half Shell, HarryCarry, Headspin, Huffy, Hurler, Italian Job, JCruise, JWOW, Mainframe, Mark Nestel, Mark Twain, Masterpiece, Maximus, Mongoose, Mr Pibb, Ölaf, oldbay, Pusher, Ridge, Senator Tressel, Shady, Shark Bait, Shield, Short Sale, skipper, slapshot, Slash, Slow Jams, Sofrito, Solo, SouptoNuts, Spider-Man, Sprocket, Stang, Straight Up, Tapout, Thunder, Tootie, Vuvuzela, Warning Track
Posted In: Convergence

WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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Pushing with a Purpose

2023-12-28Leave a comment

QIC: Grinder
When: 2023-12-28
Pax: BigDiff, Cohiba, Cyclops, Grinder, JWOW, Mainframe, Mark Nestel, NutstoSoup, Ölaf, Senator Tressel, skipper, Solo, SouptoNuts, Stang, Straight Up, Warning Track
Posted In: the coachs box

WARMUP:
– SSH, WM, mosey to hill
THE THANG:
– Dora: 100x pushups, 200x humpers, 300x calve raises // run to stop sign at hilltop
– 4-corners: various gear at each corner, bear crawl to next station after timer went off
MARY:
– Airborne hips
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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trail blazing at the VA

2023-12-24Leave a comment

QIC: Flounder
When: 2023-12-11
Pax: Flounder, Ölaf
Posted In: virile agitur

WARMUP: grab blowers and
THE THANG: clear the trail for those that will follow.
MARY: we lost Flounder for a few minutes but found him bc of Credo
ANNOUNCEMENTS:
COT:

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Ruck to Sutton Rd

2023-12-24Leave a comment

QIC: Ölaf
When: 2023-12-18
Pax: Flounder, Ölaf
Posted In: virile agitur

WARMUP: preran a few miles.
THE THANG: ruck up and headed towards Baxter
MARY: keep that core tight
ANNOUNCEMENTS: discussed how God fulfilled his promise to David by sending Jesus.
COT:

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Old School Kingsley Route

2023-12-21Leave a comment

QIC: Fogerty
When: 2023-12-21
Pax: 38 Special, Anchorman, Backdraft, Band Camp, Barry Manilow, Bass-o-matic, Cakeboss, Fogerty, Funhouse, Italian Job, Maximus, Ölaf, oldbay, Peach Stand, Pusher, Shady, Slash, Stang, White Lightning
Posted In: Minnow Pond

WARMUP: Pledge
THE THANG: Out and Back with Merkins
Kingsley loop was an optional add-on.
MARY: Yes – 3 mins
ANNOUNCEMENTS: Clave Boss:10k/5k Dam2Dam sign up :
COT: Worth the wait

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Sandbags & Cards…& Movie Quotes

2023-12-13Leave a comment

QIC: Maximus
When: 2023-12-13
Pax: Bonsai, fishstix, Flounder, Maximus, Ölaf, PETA, Sofrito, Spectre, Spider-Man, Sprocket
Posted In: kitchen sink

WARMUP: Mosey around the parking lot with a few Toy Soldiers, Merkins, Butt Kickers and more Merkins
THE THANG: Deck of Cards with your own sandbag
Hearts: Curls
Diamonds: Thrusters
Clubs: Overhead Press
Spades: Big Boy Sit-ups
“Other”: Lap around the parking lot with your sandbag
MARY: See the spades assignment
ANNOUNCEMENTS: Yes – Go to the Christmas Party
COT: Indeed…5th Core Principle

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Cuban Style Buffet of Pain

2023-12-12Leave a comment

QIC: Cohiba
When: 2023-12-12
Pax: 40-Love, Cohiba, darkhelmet, Gears, Grassy Knoll, Half Shell, Huffy, Jekyll, Mark Nestel, Maximus, Ölaf, Pusher, Senator Tressel, skipper, Spider-Man
Posted In: Golden Corral

WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Strawberry Pickers
THE THANG:
Round 1:Cheese Shredder, Wall Sit, and Balls to the Wall
Round 2: Dora with 100 reps each following exercise:
Crunches
Overhead Claps
Hello Dollies
Inclined Merkins
Burpees
American Hammers
Timer was other partner running to end of parking lot and back
Closed with Bear Crawls and Crab Walks to first parking lot island.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Tour de WEP

2023-12-12Leave a comment

QIC: Beaker
When: 2023-12-12
Pax: Beaker, Ölaf, Spectre, Tiller
Posted In: tallawah

WARMUP:
Some SSH and Merkins

THE THANG:
Donning vests/rucks we farmer carried our KBs around WEP hitting pain stations at every swing. 16 reps was the count at each station.
There were 10 stations at which we did, lunges, squat thrusters, swings, rows, curls, shoulder presses, merkins, goblet squats, cleans, and snatches.

2 rounds was the goal, but we ran out of time.

Great fellowship. Celebrated YHC’s birthday and Tiller’s retirement.
MARY:
ANNOUNCEMENTS:
COT:

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walking with wisdom

2023-12-09Leave a comment

QIC: Flounder
When: 2023-12-04
Pax: Flounder, Ölaf
Posted In: virile agitur

WARMUP: put ruck on
THE THANG: ruck trails when you see a hill you go up it. Thanks Flounder for the wisdom shared
MARY:
ANNOUNCEMENTS:
COT:

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F3 The Fort

Tag: Ölaf

Helluva Tabata

Christmas Convergence

Pushing with a Purpose

trail blazing at the VA

Ruck to Sutton Rd

Old School Kingsley Route

Sandbags & Cards…& Movie Quotes

Cuban Style Buffet of Pain

Tour de WEP

walking with wisdom