WARMUP: Ran to Baxter Mushroom pool parking lot
THE THANG: Run laps around the circle road. At each stop sign do the following.
15 Merkins (5 Diamond, 5 Regular & 5 wide arm)
15 Squats
15 LBC
Return back to COT
MARY: A few were back early for 3 mins of Mary
ANNOUNCEMENTS:
COT: Prayers lifted for healing, surgery, lost loved ones.
Thanks Badlands for the opportunity to Q and lead the pax.
Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.
Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.
HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT
WARMUP: plank, upward dog<>downward dog, variety of merkins, plank jacks, shoulder taps with variety of updog<>downdog mixed in; run to parking lot near WEP: dynamic warmup including buttkicks high knees to soldiers Carioca lunges- 10 merkins after each
THE THANG: pyramid at the playground 1 pull-up-2 merkins-3 big boys (up to multiple of 7 so finished with 7 pull-ups to 14 merkins to 21 big boys)… down the pyramid- 7 chin-ups:14wide arm merkins: 21 flutters down pyramid to 1:2:3 of those
On curb on playground area: 10 burpees, 9 situp-getups, 8 burpees, 7 sit-up-getups… down to one
MARY: mosey back to Veterans park, repeat the plank, merkin, updog<>downdog thing from warmup with a little extra stretching mixed in
ANNOUNCEMENTS: thanksgiving convergence at Ranch!
COT: overarching theme of thankfulness = family and health!
*also important to note- Block Party is located at Veterans Park, not WEP, like it was 2-3 years ago! Been awhile since I’ve posted at BP! Thanks for the opportunity Kermit!
WARMUP: If you consider an almost 1 mi run with toy soldiers, karaoke, NUR and 60 merkins a warmup, then yes
THE THANG: broke up into three groups of three for 4 rounds of pain stations…
First round:
Group 1- 20 pullups
Group 2 – run around small parking lot
Group 3 – 30 burpees
2nd Round
Group 1 – 15 pullups
Group 2 – run
Group 3 – 50 merkins
3rd Rd.
1 – 5 pull ups, 10 squats, 15 calf raises
2- run
3 – 50 flutters
Rd 4
1 – 50 squats
2- run
3- 25 Mike Tysons
Run back towards COT, got in some wall sits with 5 merkins each
MARY: More merkins and some supermans
ANNOUNCEMENTS: tons of stuff going on
COT: prayers and praises!
WARMUP: Windmills, Pickers, Low & Slow Squats, Plank stretches… wall sits with lunge walks, wall sits with toes off ground
THE THANG: Dora with the following…
instead of running the person not completing exercises held al gore for the first round
100 calf raises
200 merkins
200 LBCs
100 Steps ups – each leg
200 Flutters
100 Baby arm circles
100 Incline Merkins
MARY: Worked into “the thang”
ANNOUNCEMENTS: Lots!
COT: We held one
Chilly morning so mosey over to medical offices behind bank at top of Dave Gibson to warm-up. Break out into teams of 4 or 5.
Laps are up Dave Gibson, down 160 to Arby’s, right into Earthfare lot, right on road that returns to start.
Hills are down Dave Gibson up to GHES and then back to start.
As a team complete the following as efficiently as possible:
6 Laps, 6 Hills, 50 Burpees, 100 HR Merkins, 150 Bomb-Jacks, 200 Mtn Climbers.
Every PAX had to run one loop and one hill. From there it was up to the team to figure out how to divide and conquer.
The goal was to get through this the first time and then challenge the teams to figure out how to improve their plan in order to reduce their overall time. Probably due to poor communication on YHC part, we ran short on time to complete the second round. Teams completed as much as time allowed on second round and then returned to COT. This was Wipeout’s second work-out so we went over the 5 core principals and then a quick summary of the 3Fs.
Lots of 2nd F events in the newsletter. Get out and participate!
Thanks Badlands for the Q opportunity!
WARMUP: multiple dynamic movement to include side huff legs, butt kickers, kareoke, windmills, little baby arm circles, shoulder presses, Peter parkers, Parker peters.
THE THANG: 17- burpees, 75- SSHs
30 merkins, 30 squats, 30 lbcs. Mosey to next spot 30,30,30 upper, lower and core for each. We made a total of 8 stops with 20:pull ups at the half way point. At the 9th stop we did 7 merkins, 7 squats, and 7 burpees. Final total came to 247 upper body reps, 247 lower body reps and 247 core reps. This is to celebrate the 247th birthday of my beloved Marine Corps. I joined when I was 18 and not sure where in life I needed to be. Thankfully my wonderful Heavenly Father did.
MARY:
ANNOUNCEMENTS: clay shooting for tomorrow has been canceled due to weather, bbq tasting is still on, blood drive and thanksgiving collection link in newsletter.
COT:prayers for beaker traveling, shower curtain shoulder surgery, unspoken prayers we all have.
WARMUP:
31 IC SSH
THE THANG:
Moseyed up the Massey St Hill to the parking lot.
Counted off into 3 groups to engage in a DORA style workout.
50 Merkins, 100 BBs, & 150 squats per pax in your team. As the group completes the exercise, a pax runs down the hill and back. Swap out till all reps are done.
Moseyed over to the parking lot behind Springs Global on McCammon St for another DORA style. Maintaining the same group,
25 half burpees (down to merkin and back up stopping at the squat position as 1 rep), 50 Mike Tyson’s, 100 LBCs. 1 pax from each group runs to the end of the parking lot and back. Swap out till reps are completed.
Headed over to the parking lot with the big wall by Pike for some wall sits and merkins. Lined up on the wall, and from the outside in, each pax would do 10 merkins then back on to the wall. Once we got to the center, repeat going back to the ends.
Headed over to COT to wrap up with 10 burpees OYO
MARY: had a little lamb?
ANNOUNCEMENTS: NEWSLETTER
One Mile Warm Up to Dave Gibson, across 160 to Emory and around to Brayden Pkwy. Sun 6 pace for the front men.
Hill Suicides
Start at base of Brayden hill, run up, run down.
At Median Break
10, 20, 30 Merkins/Flutters
10, 20, 30 Curb Dips/American Hammers
10, 20, 30 CDD’s/Hello Dollies
Do your ten at the first median, back to the bottom. Then twenty at the second median, and back to the bottom. Hit the top at 160, 30 reps, back to bottom.
After three laps, head back to Earth Fare for COT. Looped the building to make it an even four miles before calling it. Five 8 Count Bodybuilder’s to end.
Strong work by all. The Brayden hill is unforgiving.
Announcements
THERE WILL BE MEAT at the bourbon tasting on 11/18
This week we’ve also got Change Order’s Veteran’s Day clay shoot – 11/11. Hit up CO for more details.
Chad 1000x is on Thursday at S2S.
Prayers/Praises
Prayers for Band Camp traveling for work. Safe travels, brother.
Praise for Poppins’ leadership at the Bethel men’s shelter
Prayers/praise for our attentiveness as fathers and husbands.
Praise for the new faces today.
NMM
Olaf’s prayer hit me right between the eyes. He dropped a timely prayer request after a weekend of distracted parenting. How much presence would my kids perceive that I give, if I asked them? Am I giving them all of me, or only some of me?
Thanks for the tap today, Badlands.
Punch List out.
WARMUP: Mosey to parking lot next to AO and circle up for:
Merkins
SSH
Mosey behind the elementary school and cicle up for:
Imperial Walker
HB walker
Mosey behind the middle school and circle up for:
Mt Climber
Plank Jacks
Mosey to the other side of the middle school and circle up for:
10 Burpees OYO
Mosey to the front door of the middle school.
THE THANG: 10 stations with different types of toys. Each PAX choose a station. Do exercise for 2 minutes until the timer is done. Then run a lap around the parking lot in front of the school. Then when PAX come back choose a different toy to play for the next 2 minutes, rinse a repeat.
ST1: triceps extension with bar bell
ST2: squats with cinder block
ST3: KB swings
ST4: core roller
ST5: Curls using elastic straps attached to balance ball
ST6: Jump Rope
ST7: Chest press with 25lb disk
ST8: Butterflies with 2 small barbells
ST9: Overhead press with 40lb elastic strap
ST10: Ball Weight slams
All the PAX were able to complete at least 8 exercises and 8 laps around the parking lot.
Used background classic rock music while we completed the whole routine.
MARY: Grab all the toys and fast walk it to COT.
ANNOUNCEMENTS: All the different D2D found raisers coming up in he next few weeks. Thanksgiving convergence. FIFA WC bracket fantasy futbol.
COT: prayers for traveling, prayers for families.