Tag: oldbay

Dawn Patrol with Cake 🎂

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WARMUP: mosey with stops for some exercises
THE THANG: 11’s
11 stations 3 levels each level had accumulating exercise moves 10 reps each
Run down hill for 11 merkins and run back
Hard spring g to finish
MARY: gas pumpers
ANNOUNCEMENTS: read newsletter
COT:
Twister was there
Shady and Jekyll ran
Barry complaint it was too hot

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Burning day Dawn

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WARMUP: Side Straddle Hops (SSH)
• Imperial Walkers
• Hillbillies
• Merkins
THE THANG: Run to Baby Jesus church from COT.
1 Copperhead Squats
2 Big Boys
3 Bomb Jacks
4 Merkins
5 LBCs (Little Baby Crunches)
6 Jump Squats
7 Shoulder Taps (Both shoulders = 1 rep)
8 Apolo Ohno (Both sides = 1 rep)
9 Monkey Humps
10 purbees
MARY:
ANNOUNCEMENTS:
COT:
Family health issues, kids, parents, teachers finishing school; anniversaries; sons going into harm's way to help others; PAX health both mental and physical; and more.

Thanks for the opportunity to lead.

Blessings
-Spike(Madhan)

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4 Corner Accumulators

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Favorite of YHC. 4 corners. Stopped at each corner to do the following.
Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 SSH at each corner
Round 3 – 1 burpee, 2 SSH, 3 Run Stance Switch
Round 4 – 1 burpee, 2 SSH, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 SSH, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 8 – 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6 box cutters
Round 10 – 5 plank jacks, 6 box cutters
Round 11 – 6 box cutters

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100,000 Pyramid

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WARMUP:
Mosey little loop to fire pit and back with butt kickers, high knees, karaokes, toy soldiers.
Then windmills, Moroccans, Cherry pickers

THE THANG:
Each stone block bench had an index card with 2 exercises/card. One pax would best crawl out, grab a card, then bear crawl back.

Meanwhile, other pax did an exercise, which varied from Al Gore, plank, side plank, burpees, SSHs.

Once the pax returned with the card, all pax did the two exercises OYO. Rep count always 25 of each

These included:

  1. Merkins / Penguin (both=1)
  2. Squats / Parker Peters (both=1)
  3. Scorpion Dry Docks (alternate) / LBCs
  4. Lunge (both=1) / Peter Parker (both=1)
  5. Shoulder Taps (both=1) / Flutters (both=1)
  6. Side Lunge (both=1) / Big Boys
  7. Burpees / Box Cutters
  8. Bulgarian Split Squats (alternate) / American Hammers (both=1)
  9. Makhtar N'Diayes / Chopsticks
  10. Bomb Jacks / Mtn Climbers (both=1)
  11. Flying Squirrels / Gas Pumpers

MARY:
throughout

ANNOUNCEMENTS:
Bethel, trout to trout, hog and coyote, read your newsletter

COT:
Daughter of family friend’s healing, jobs, doing hard things as life demands

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Don’t Get Stuck In The Suck

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WARMUP: A few exercises in the parking lot after letting the Birds fly free in honor of Super G, who missed out on this adventure due to work travel.

THE THANG: The weinke featured 3 running options and a related exercise count of high, med, or low # based on the running route selected by each pax.

Route 1 — run loop around the bandshell (short, flat run + High rep count)
Route 2 — run to stop sign at Ardrey St and back (moderate hill, longest run + Med rep count)
Route 3 — run to top of Stairway to Heaven and back (steep hill + Low rep count)

Three rounds for each exercise and pax can take any combination of routes + related reps, doing the exercise at the end of each route.

Exercise 1 – Monkey Humpers
Exercise 2 – Flutters
Exercise 3 – Merkins
Exercise 4 – Shoulder Taps
Exercise 5 – Sumo Squats
Exercise 6 – Burpees (in honor of Super G, inspired by the Q Whisperer Minuteman)

ANNOUNCEMENTS: Bethel Men's Shelter July 2nd

COT: Pax pushed themselves hard today (and each other) in very swampy weather conditions!

Amid the suck, we bantered about the realities of an endlessly chattering mind that sometimes takes over the human (inspired by a country song by Jimmie Dale Gilmore called "My Mind Has A Mind Of Its Own". This happens to all of us, because we're human. We're made this way. In the words of Pusher "People Suck" and that includes all of us. We're also glorious sons made in the image of our Creator. So, don't wallow in the "I suck" headspace. Apologize where needed. Learn from mistakes. And just shake the voices and get moving again. Yes, you suck, AND you're amazing. Live into your amazingness and don't get stuck in the suck!

Thanks for the Q invite Minuteman and thanks to the pax for the terrific effort!

#KeepPosting

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Some of you need a Draw Four!

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It’s time for a round of Uno!

Play your cards and do the exercises as follows:

Blue – Merkins
Green – LBC 
Yellow – Squats 
Red – lunges  
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise 
Reverse – Repeat last exercise 
Wild – Change color

We didn’t have any go out but we were all winners for posting!

Have a great weekend.

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A Modified Miracle Mile Maelstrom of Muscular Misery

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WARMUP: we don't need no stinkin warmup
THE THANG:
This workout is based on the Miracle Mile routine.

Base exercises at each station:
Big Boys
Merkins
Burpees
Monkey Humpers

1st station – amphitheater – 1 rep each
2nd station – White/Ardrey – 2 reps each
3rd station – playground – 3 reps each
4th station – White/Sidney Johnson – 4 reps each
5th station – Sidney Johnson/Looms – 5 reps each
6th station – restrooms – 6 reps each
7th station – amphitheater – 7 reps each, plus wall sits/bomb jacks
8th station – White/Ardrey – 8 reps each, plus 25 shoulder presses
9th station – playground – 9 reps each, plus 25 dips
10th station – White/Sidney Johnson – 8 reps each (audible – begin reverse Fibonacci countdown), plus 25 gas humpers
11th station – Sidney Johnson/Looms – 5 reps each, plus 25 overhead claps

Mosey to Calhoun gazebo
Group 1 – bear crawl or lunge to tractor in the parking lot, Nur back to start
Group 2 – Curb Alperts AMRAP
Groups switch places

Next round – shoulder taps AMRAP

Next round – dips AMRAP

Mosey to 12th station – restrooms – 3 reps each

Return to COT – some did 2 reps and 1 rep to close it out. The rest of us had enough at that point (who made up this workout, anyway?)

MARY: throughout
ANNOUNCEMENTS: Bethel, trash pick-up, and a July 4 convergence teaser
COT: prayers for family health, and a praise for family health as well, parental care, patience in marriage

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Tour all the parking lots

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WARMUP: SSH, IW, HBW, MNC, WM, cherry pickers, mosey

THE THANG: mosey through all the parking lots around Kingsley stopping for pain stations along the way:

Pain stations alternated between

  1. Exercise set (10 ea)
  • big boy
  • Plank jacks (plus short broga sequence with and isometric holds eg. down dog/updog/single arm/leg hold, Superman)
  • Calf raises

And

2. Burpees (started with 2 and increased to 10 by the last stop)

MARY: throughout
ANNOUNCEMENTS: bethel, trash pickup
COT: praise for graduating students, prayers for life transitions, medical challenges

Reprise of Coach Box discussion on combatting worry in our lives. – Many men fail because worry convinces them not to act. Leadership often requires moving before certainty arrives.

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What Rain!!

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WARMUP: Merks, SSH, Nightclubs, Stretch, Mosey, PlankJax, Imperial Walker, OH Claps
THE THANG: 4 Corners w accumulator adding an exercise. 1st Corner 10 Merks, 2nd Corner 10 Merks,10 Squats, 3rd corner 10 Merks, 10 squats, 10 BBS, 4th corner 10 Merks, 10 Squats, 10 BBS, 20 OH Claps. Next up – 7s using Hill near BP 2 exercises at top and bottom. (bottom: Squats / Merk Top: BBs/SealJax) Finished up w another accumulator: using 3 stops : start w 5 reps at each stop then 10 reps then 15 reps and back down to 5 reps to close out.
MARY: 4 mins of Mary with Superman being the mumblechatter favorite due to puddles and rain.
ANNOUNCEMENTS: MURPH, Trash pick up, Bethel
COT: Prayers for pax health, marriages, Brotherhood, and Catfish friends daughter who had unexpected hospitalization at age 7

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