Tag: PETA

Tabata fun… no run no burpees.

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Warmup was basic

SSH
Windmill
Mount climbers
Stretching
Plank jacks

Moved to 40 minutes of Tabata
Focus on Shoulders/chest
Legs
Core.

6 rounds 6 sets
45 seconds on 15 seconds off
With a cooldown in-between sets.

Mumblechatter was awesome as always.

Thanks for coming out men! :facepunch: :facepunch: :facepunch:

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Drive By Complaints

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COP
Mosey with dynamic warmup 5 min

SANDOOM AMRAP 12 Minutes
10x
SB OH Strict Press
SB Good Morning/Dead Lifts
SB Back squat
SB Clean

At end of timer, grab SB and move to field for second set of work.

Moving Sandbag Iterations w/Static Moves Between
Bear Crawl SB Drag across field
One Shoulder Squat x 10 each side
Clean and Toss across field
SB OH Hold for the six
SB Lunges in front rack position across field
SB over the shoulder (OTS)
Bear Crawl w/SB on back

Boogie Nights is apparently the only person who can successfully bear crawl while balancing a sandbag on his back.

Walk back to COT w/SB on one shoulder, flapjack halfway
Mary
SB Sit Up
Flutter with SB Hold/Press
Seated SB Twists
Have a nice day 30 seconds

COT

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Awkward Weight At The SInk

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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:

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Going Off Campus

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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

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Kitchen Sink Beatdown-last week

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WARMUP: Stretching and slow warmup
THE THANG: It was a simple Dora venue with 1 pax running the loop with sandbag while your partner did the exercise. , , , , , and started with some stretching and warm up followed by far too many merkins, bbs, curls, flutter press, overhead press, squats and LBCs. Didn’t know we could count so high.
MARY: Cool down was LBCs, Freddy Mercury’s and some pax led Mary’s. Thank you to all the guys who showed up and encouraged me.
ANNOUNCEMENTS: Read your newsletter
COT: Pray for families and marriages.

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Taking our Lumps

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We had seven for a somewhat comfortable beatdown at the Sink this morning. Here’s what we did:

– Standing stretches (left, right, center)
– 10 Windmills (IC)
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)
Mosey to front of school

– 10 Bent Over Rows (IC)
– 10 Overhead Press (IC)
– 10 American Hammers (IC)
– 10 Squats (IC)
– 10 Thrusters (IC)
Mosey the short loop

– 10 Lunges (each leg)
– 10 Upright Row
– 10 Manmakers
– 10 Plank Pulls (each side)
– 10 Sit-ups
Mosey the long loop

– 10 Curls
– 10 Ranger Merkins (bag on back)
– 10 Alternating Shoulder Taps (bag on back)
– 10 Press Ups
Long Mosey to COT

– Sitting stretches (left out, right out, butterfly)
– 10 Ab Mat Sit-ups

NMM
As men, we take our LUMPS. Work piles up. The honey-do list grows. Sometimes it can be daunting. But, we train for this. We don’t BOAST about how we’re handling the CRAP life throws at us. Instead, we face the challenges head-on with our heads high. We keep going, showing resilience and grit, even when things aren’t going our way. You may not think people notice what you do, but we do. We see the work you are doing to get better and your effort will make you stronger – ready for the next thing life hurls at you. Keep going, brother. You’re built for this.
Aye!
-IJ

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Sidewalk Shuffle

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After a quick disclaimer and discussion on the overnight tech outage, we got started.
Warm-up exercises: SSHs, IWs, WMs, CPs
Lap around the parking lot
Sideway Shuffle:
One pax completed a shuffle while others performed an exercise (Merkins, CDDs, burpees, flutters, LBCs, Hammers, Squats, Lunges, etc)
Shuffle sequence:
1. Arm Shuffle
2. Erkin Shuffle
3. Toe Taps
4. Derkin Shuffle

After each round, we ran a lap.

30 seconds left for Broga.

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Catch Me If You Can plus some

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WARMUP:
SSH, Imperial Walkers, Cherry Pickers, Merkins, Hillbilly Walkers
All in cadence for a 10 count

THE THANG:
Part 1
Revamped Catch Me If You Can

Partner up, one person walks with sandbag, the other runs ahead around the loop and catch back up to partner.
Both do 5 squats with the person carrying the sandbag still holding the sandbag.
Swap positions and repeat until the sandbag has covered 3 laps.

Repeat with pushups as the exercise.

The loop was initially the larger parking lot loop, but modified to the smaller one.

Part 2
Still partnering up

50 over head pressed with the sandbag as a team.
One person presses while the other does 3 burpees, then swap until reps are done.

Repeat but changing exercise to squats, then rows still keeping burpees as the counter.

MARY: last 3 min

ANNOUNCEMENTS: Jaeger, Suplex is bringing Broga back but on Saturdays, Tortoise and Hare

COT:

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Tour de Stockade

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9 gathered for a tour of de stockcade.

mosey to Grassy Knoll behind the dog boarder (good choice? Not sure.)

10 IW, 10 MC, 11 Peter Parker’s and 12 Parker Peter’s.  Plank series between each.
mosey to round about and crab walk around it.
Mosey to fountain and bear crawl around it.

Mosey to fire station and lunge length of parking spaces and back.
mosey  to Sonic  for Dora: 50 Burpees, 100 merkins, 200 lunge/squats and 300 LBC/hello dolly.

Mosey to preschool and 10 burpees.  Shortcut through bushes to Grace Presbyterian:  15 Freddy Merciries.

mosey back to shovel flag: 20 dips, 20 calf raises and end with Mary.

thanks for the lead!

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