Tag: Olaf

VQ Running AO Q – Spectre

Leave a comment

WARMUP:
Got at it
THE THANG:
Munn Rd. To Harris To White To 160 – 4ish miles
MARY:
None
ANNOUNCEMENTS:
12 year convergence
Iron Pax
Acceleration Project
COT:
Show To Know

TClap |
0

uncle visits Currahee

Leave a comment

Was greatful for the opportunity to lead since I’ve been on the IR with my foot. Minimal miles were the target while still trying to improve mental toughness in the PAX.
WARMUP: BOSSmen special. Super slow windmills, Plank, honeymooner, downward dog, merkins, runners lunge, slow deep squats, hula hoop, hoop hulas.
THE THANG: moving around the front soccer field loop with various modes of rucksack carrying until someone says “Uncle”. Then we perform an exercise until someone says “Uncle” then we continue moving around the loop until someone says “uncle”.
Various exercises were performed and many modes of carry were performed. See screenshot of Weinke
MARY: hip strengthening was on the agenda so we did the airborne cycle. Also did 100 airplanes, more core than desired but necessary.
ANNOUNCEMENTS: most reps were counted to 9 to symbolize that even when you’re not 100% you can still show up and do work.
COT:

TClap |
0

Wheels Up @ The Pond

Leave a comment

WARMUP: Not really.
THE THANG: Run the .5mi loop around McCammon, Clebourne, Main St back to the flags.
Peter Parker, Parker Peter, Mountain Climbers, Merkins
Run up Massey to Sisk Memorial
10 Box Butters, 15 Flutters I/C, 20 LBCs (really 40)
Run down the hill and back up to Sisk
10 Box Cutters
Run down then back up to Sisk
20 LBCs
Run down and over to the steps at light
50 Calf Raises
Run to the Church lot on Harris
10 W.A.M., 10 Regular Merkins, 10 Diamonds (hands almost touching-Band Camp)
Run down to Harris St Park
15 Gas Pumpers
30 Dips
Run all the way up Jackson to 160 and take it in to COT.
MARY: See above
ANNOUNCEMENTS: Read the BB
COT: 5th Core Principle

TClap |
0

Anyway but the stinky dumpsters

Leave a comment

WARMUP:
We did dynamic warm up
Some moseys some wall work and then back to main parking lot
THE THANG:
9 lanes
10 Merkins, 20 Squats, 30 LBCs at top of each lane run to next one

MARY:
Plank on curb
PAX bear crawl to. End of line …2times with 5 burpees at the end
ANNOUNCEMENTS:
COT:

TClap |
0

Bring em out bring em out

Leave a comment

WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

TClap |
0

Anyway but the stinky dumpsters

Leave a comment

WARMUP:
We did dynamic warm up
Some moseys some wall work and then back to main parking lot
THE THANG:
9 lanes
10 Merkins, 20 Squats, 30 LBCs at top of each lane run to next one

MARY:
Plank on curb
PAX bear crawl to. End of line …2times with 5 burpees at the end
ANNOUNCEMENTS:
COT:

TClap |
0

Bring em out bring em out

Leave a comment

WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

TClap |
0

Full buffet at the Corral

Leave a comment

WARMUP: Dynamic warm up of 10 count exercises while moving through parking lot
Wrapped up with some wall work Dips, Step ups and Derkins
THE THANG:
Tega Cay Zipper
9 lanes through parking lot, perform the following at end of each lane
:fire:10merkins
:fire:20 Squats
:fire:30 LBCs

MARY: some plank work with bear crawl’s and finish with 5 burpees
ANNOUNCEMENTS:
COT:

TClap |
0

Awkward Weight At The SInk

Leave a comment

WARMUP: Jog around the parking lot followed by a few exercises.
THE THANG:
1min of each of the following:
Ground to overhead
Over the shoulder toss

SLOW asymmetrical farmers carry. With sand bag in one hand, we’ll walk slowly, together, around the parking lot loop switching hands as needed.

Partner up for a round of “catch me if you can” around the large drop-off loop:
Partner 1: Take both sand bags and walk/shuffle until Partner 2 catches you.
Partner 2: 3 burpees then catch Partner 1
Alternate until you complete the loop.

Perfect Merkins (slick): I followed the correction of the PAX and completed this in an 8ct cadence. We did 20…lovely.

3-Tier Suicides: Roughly 40yds and back, 60yds and back then 75yds and back. Every time you return, complete 10 Bent Over Rows

2-Tier Suicides: Like above, this time only 60yds and 75yds. Complete (10) 4ct Flutters upon your return each time.

Sand Bag carry (standard carry position) around the large loop with stops at the corners for:
1st Corner: 10 Dead Lifts
2nd Corner: 10 Hammer Curl into Overhead Press
3rd Corner: 15 Squats
4th Corner: Chest Press

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Going Off Campus

Leave a comment

Nine booters and one runner did the hard thing this morning. 92% humidity and a real feel of 76 degrees added a little extra suck to the fun this morning. Here’s what we did.

– 10 Imperial Walkers (IC)
– 10 Moroccan Night Clubs (IC)
– 10 SSHs (IC)
– 10 Seal Jacks (IC)
Mosey to Dunkin side lot

– Bear Crawl
– Crawl Bear
– Crab Walk
– Walk Crab
– Bunny Hop
– Broad Jump

In between exercises, run to the other end of the lot
– 10 Burpees
– 9 LBCs (IC)
– 8 Merkins (IC)
– 7 American Hammers (IC)
– 6 Makhtar Ndiayes (IC)
– 5 Boxcutters (IC)
– 6 Sphinx Merkins (IC)
– 7 Flutters (IC)
– 8 Tempo Merkins (IC)
– 9 Freddies (IC)
– 10 Big Boys (IC)
Mosey to Oakcrest Prep

– 20 Squats
– Nur
– 20 Narrow Squats
– Karaoke
– 20 Calf Raises
– Run
– 20 Lunges
– Karaoke
Mosey to Express Oil

– 14 Irkins (IC)
– 10 Dips (IC)
– 8 Derkins (IC)
– People’s Chair (10 Count)
– 10 Dirty Hookups (IC)
Mosey to Rita’s

– 10 Dips (IC)
– 10 Irkins (IC)
Mosey to COT lot

In between exercises, run to the other end of the lot
– 10 Burpees
– 9 LBCs (IC)
– 8 Merkins (IC)
– 7 American Hammers (IC)
– 6 Makhtar Ndiayes (IC)
– 5 Boxcutters (IC)
– 6 Sphinx Merkins (IC)
– 7 Flutters (IC)
– 8 Tempo Merkins (IC)
– 9 Freddies (IC)
– 10 Big Boys (IC)

Circle the lot and return shopping carts
Total Miles: 1.85

NMM
Find some time this weekend to give a little to someone else. We make time for things that matter to us, so give some of that time to someone you love. Maybe spend a few minutes listening to your wife about her week. Maybe find time to play that game your kids have been asking to play with you. Maybe help your neighbor in their yard. Whatever it is, just do it – not for the recognition, but because you care. I promise it will make your day a little brighter.

Aye!
IJ

TClap |
0