Tag: Olaf

Sweep the Leg Field Trip

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WARMUP: Nope
THE THANG:
Every stop = 10 Merkins, 10 Dry Docks, 15 Squat Jumps, 20 LBCs
– Cross street turn right, head to Towne Tavern parking lot
– Continue to Enterprise Rent-a-Car
– Continue to My Eye Dr
– Continue to CVS
– Left just before Burger King – continue to Holiday Inn Express
– Turn left – head to Forest Hill/Armory
– Head back the way we came
– Stops or no stops depending on time
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter. Or don’t. It’s up to you.
COT: The 5th Core Principle

Don’t worry, stats are intact.

Backblasts are rarely read, and arguably aren’t serving the purpose they once did. Is that good? Bad? Neutral? They do serve a purpose, though, and so I will do it. Sort of.

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Accumulator

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WARMUP:
SSH and Windmills while Beaker geared-up and joined us.
Ran to the new parking lot at the top of main for more warm-up:
Imperial Walkers
Hillbilly Walkers
SealJacks
Plank Punches
Travoltas

THE THANG:
Ran to Blackwell’s Tax service parking lot, which became our starting point for each accumulator round.

For each round, an exercise was called and pax ran to first telephone pole to do one rep (4 count), then ran to second pole for 2, 3rd pole for 3, and so on, until the 9th pole was reached and 9 reps were done. Once leading pax completed, he ran back and “swept” everyone else, wherever they were, such that we all ran back together.

We got half way through my weinke of 10 exercises:
1. Mountain Climbers
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Speed Skaters

Back to COT for a few exercises of Mary.

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14 degrees

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WARMUP: dynamic forearm planking exercises – plank jacks, peter parker, parker peter, shoulder taps, merkins – all with upward dog <> downward dog (variable down dogs) in between; capped off with SSH

THE THANG: circuit = 4 sets (extra work at half time – see below)
1. 50# KB unilateral farmer’s carry (THE TIMER) ~40 yards
2. big boys sit-ups
3. 40# sandbag over-the-shoulder toss
4. 20# ruck backwards lunges
5. 25# ball slams (overhead to the ground)
6. partner merkin (for sets 1 & 2); partner leg throws (for sets 3& 4)
7. partner merkin (for sets 1 & 2); partner leg throws (for sets 3 & 4)

Half-time work (2 sets)
1. Side-plank dips with feet stacked on curb L x10, R x10
2. Curb hops 30 OYO
More Half-time work (2 sets)
1. J-Lo’s x10
2. Alternating curb taps 50 OYO single count

Overtime Work
Partner Push 20 yards (alternate – 3 sets) :face_vomiting:

MARY: SSH x10
ANNOUNCEMENTS: Break the Dam still wants you this Saturday.
COT: P&P for the Virtual Learning – Teachers, kids, and parents.

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Partner bearcrawls at STL

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Disclaimer was disclaimers-hate me now… Love me later
WARMUP: windmills, downward dog, upward dog, runners stretch right, runners stretch left, shoulder taps,
THE THANG: partner up. One partner starts bearcrawling around EarthFare parking lot while other partner runs same direction around EarthFare until catches up with partner bearcrawling then you switch. Target is 4 laps around. Had to cut the four laps short at 3.75 bc needed to get the required 3 miles of movement in so moseyed for 7 mins at end.
next time have runners go opposite direction
MARY: keep that core tight.
ANNOUNCEMENTS:
COT: greatful for opportunities to lead family.

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I can see for miles and miles

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WARMUP: 2 miles for some, some miles for 2
THE THANG: 6+ miles for some 14+ for some
MARY: could not keep up
ANNOUNCEMENTS: sign up for Break the Dam
COT: <@U5Y5JA02G> wrapped it up for us

Followed by drinks at Replay, and breakfast sandwiches for some, 13 for coffeeteria

Wegs marathon miles are cranking up, look out for 6@6 pre-runs coming to an AO near you

looks like we made it,

Barry Manilow

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The Straw

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Bell+ruck+sandbag
WARMUP: move to the back of the school
Drop the sandbag, keep ruck on
15 swings
5 merkins
5 squats
15 swings
4 merkins
4 squats
Etc.

THE THANG:
Leave the bell
Bear crawl back to the bag
Carry to get the bell
5 clean and press with bell

Move further around the school
5 clean and press with bag

Carry all further around the school
Drop bag continue with bell
Leave bell
Bear crawl back to the bag
Lunge walk in called steps (L/R) back to the bell

Head toward COT

Run a lap slick

MARY: 45 burpees

ANNOUNCEMENTS:
Q Source @ Dunkin’ (Disruption)
Break the Dam on 1/31

COT: :white_check_mark:

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“Do not skip” leg day

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WARMUP: SSH, Low slow squat, mtn climbers, peter Parkers, parker peters, toy soldier, 5 burpees. Run to benches by the basketball courts. 20 step ups. Run across the courts with high knees, butt kickers, toy soldiers until we got to the first light pole.
THE THANG: second light pole, do 30 Jump Squats, 30 Reverse Lunges, 30 Calf raises, 30 Regular Lunges, 30 side lunges. Go back to first pole and do 20 Mtn Climbers. Go to thirds pole and do the same but 25 reps, rince and repeat but subtract 5 reps at each light pole and always goa back to the first pole to do the 20 Mtn Climbers.
MARY: run back to the benches, sprinting across the basketball court. 10 step ups on the benches and mosey back to the AO starting point. Do 20 flutters, and 15 AH.
ANNOUNCEMENTS: D2D 10K/5K, new AOs
COT: prayers for family members and injury PAX

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Prison Squats

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WARMUP: Run to hill @Gold Hill Elementary and did 15 SSH
THE THANG: 10 prisoner squats 10 big boys 10 merkins at every light pole up hit every light pole down w each 3 set exercise.
MARY: running back to COT
ANNOUNCEMENTS: Dam Bar, boat show per Mark Nestle
COT: what happens stays

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Closeout 2025 before opening 2026

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WARMUP: SSH, MCs, Parker Peter, Peter Parker, Plank, L/R planks,. Mosey to back parking lot, cariaco
THE THANG: Muster on the grassy patch in back parking lot where we started, left, and returned a few times. Running took us to the south wall of HT, the tire shop and the north wall of HT in between stops at the grass. Pax fit 100 burpees into the workout in doses of 10. Other fun included bear crawl, crawl bear, crab walks, lunges, various flavors of Mary, and it was all topped off with suicides.
MARY: Included along the way
ANNOUNCEMENTS: New name of HT workouts Wed/Fri is The Forge! also encouragement to register for Break the Dam run on 1/31, plus 8-blocker on Jan 3rd at Panera
COT: Encouragement for pax to bring some closure to 2025 before starting 2026 by reviewing photos on their phone from Thanksgiving through Christmas period. This practice always grounds me and give me perspective. It especially deflates anxious thinking/feeling about future and various regrets/shame by providing a very real and visible depiction of the true blessings and joy in my life.

Thanks for the invite Miyagi! Carry on with your mission of forging HIM!

#KeepPosting

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BRR prep Hill repeats

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WARMUP: mosey to bank Moroccan night club, cherry pickers, windmill, downward dog, honey mooner
THE THANG: hill repeats with 4 station 1st 10 x merkins, 10 flutters, 2nd 10 x merkins 10 box cutters, 3rd 10 wide arm merkins, 10 freddy mercurial, 4 10 x lbc 10 x squats. Last hill indian run last man 3 merkins
MARY: none
ANNOUNCEMENTS: bethel, 8 blocker on Saturday
COT: thankful for opportunity

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