Tag: Poppins

Brisket Block Party

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WARMUP: mosey to parking lot across from police station. In cadence of brisket, ribs, chicken did windmills, hillbilly walkers, imperial walkers and burpees(OYO)
THE THANG: Made our way to downtown for the light poles. There are 16 light poles are you travel up Main St on the left hand side. First trip up was lunge walk with 2 squats with calf raise at first light pole. Then 4,6,8 etc until we hit 32 squats with calf raises.

Short mosey around to get back to the bottom of the hill and this time duck walk to the light poles with 1 hand release merkin at each light, increasing the number by 1 until the 16th light.
MARY: flutter kicks, big boy sit-ups, leg lifts, American hammers (in no particular order)
ANNOUNCEMENTS: blood drive coming up and convergence/invergence on 4/30 at WEP
COT: stays in COT.

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Beach Bods

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WARMUP: started off with a disclaimer and quick mosey to half wall on south side of N White St. SSH/PICKERS/MTN CLIMBERS/WINDMILLS, we then moved over to wall for a wall sit progression where one pax bear crawl across parking lot and back while rest of us sit, each round more difficult ending in toe raises and arms out during sit.
THE THANG: short run to playground for the THANG, AMRAP Cindy CRAWFORDS, goal was 10 rounds, we made it through 5 or 6, 5 Pull-ups, 10, Merkins, 15 Squats, 20 swing crunches, 25 calf raises. Next we did Indian run with a single burpee, got halfway around WEP then had to bee- line to veterans for MARY And COT
MARY: Flutters for 2 minutes
ANNOUNCEMENTS: lots going on, read newsletter
COT:

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Snarky Puppy

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WARMUP: Sasquatch led us though a quick disclaimer and then rocked a  killer broga set, one of the regions hidden gems is 15 minutes with this dude IMO. We went through a bunch of warrior poses etc. After that we did the workout then finished back with Sasquatch for 5 more minutes of body contorting fun.
THE THANG: Took the baton from Sasquatch and brought pax on short warm up lap to bottom of hill and back up. Quickly we grabbed some Cindy’s and then went over to small patch of grass to murder some bunnies. After a quick lap down to the other side of building and back then we started the main event, 11s. Pull-ups then run to bottom of hill and back. Then run to grass and do murder bunnies to other side of patch and back, roughly 30 ft. then do a manmaker. Worked our way though 7 rounds then we ran out of time. It was miserable.
MARY: see ⬆️
ANNOUNCEMENTS: invergence
COT: prayers for work challenges, baby on way for Wegmans and praise for Jesus and the ultimate sacrifice He paid on this day

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Using a Sandbag Timer at The Ranch

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IT was a warm windy morning (but dry) as we all gathered at The Ranch.  We began with a quick warm-up of SSH, Monkey Humpers (for Bobber as he drove in), Imperial Walkers, Hillbilly Walkers, Windmills and Moroccan Night Clubs.

We then moseyed over the the front of the school to be a bit protected from the wind and did 2 sets of wall sits with a 10 count down the line followed by plank-45 degree, BTW each for about 20 seconds.  It should be noted that during this portion Bobber seemed very confused that further movements would follow the pervious one and seemed to be trying to get a jump start heading back to the parking lot each time.  The look of confusion as he returned to the wall was priceless… each time…

The body of the work consisted of AMRAP of the following movements with the timer being a PAX shuffling with a 60lb sandbag (120 for Bobber) to the painted rock and back. Several PAX commented that this list seemed similar to Tuesday only without the set number of reps, to which I pretended not to have heard… I mean there are only so many options right? Plus I’m sure I added at least a few new things… I hope…

  • Squats
  • Merkins
  • Monkey Humpers
  • Donkey Kicks
  • Calf Raises
  • Mountain Climbers
  • Side Straddle Hops
  • Al Gore with Moroccan Night Clubs
  • Box Cutter
  • Plank Jack
  • Dry Docks
  • Seal Jacks
  • Flutters
  • Shoulder Taps

We completed about 3 rounds and then returned for COT

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Prison Yard Beatdown

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10  Pax converged at the rock on a cool Saturday morning 0630 for a full body beatdown led by Sasquatch and YHC.

*pre-pull-ups were completed by Skipper, Maximus, Sasquatch and YHC. All of them.

Sasquatch kicked the sesh off with a brief disclaimer and  a unique and effective warm-up that included:

SSH

5+ minute plank with upward dog, downward dog (with multiple variations)

Peter Parker

Parker Peter

Plank jacks

Merkins

Wide-arm merkins

Now that the upper body and core were fired up we moseyed over to the playground where we completed:

3 sets of 5 pullups

5 toes to bar

10 partner clap pushups

wheelbarrow ~20 yards

2 sets of 5 curb merkins

5 curb burpees

5 curb sit-up-getups

1 set of 5 windmill merkins

YHC took over right at 0700 and brought the PAX back to the parking lot where we split into two groups, first group (A)  runs lap around park, stopping at all park benches to complete a number of exercises, return to parking lot and switch with group (B) who is completing exercises in cadence with good form (AMRAP):

1st lap, Group B- Deep squats (AMRAP), Group A – Runs with 10 dips each bench (20 total)

2nd Lap, Burpees (AMRAP) and Step-ups (20 total)

3rd lap, Monkey Humpers (AMRAP) and Derkins (total)

After much grumbling and some counting methods no better than our last few elections we switched it up and moved to front of parking lot for some more partner work.

First partner sprints to far end of parking lot, 2nd partner holds plank. We did 3 or 4 rounds

Finally we did some Mary for 3 minutes, flutter kicks in cadence and american hammers to get us to 0730 and COT.

Thanks for the opportunity Skipper!

 

 

 

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Monkey Humper Missionary Burpee Beatdown

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Raining on and off through the night and into the morning left us with a saturated soccer field as I pulled up to scope out the conditions.  Time to pivot from original plan and keep us out of the muck.

4 PAX at 0515

Disclaimer and we began to mosey toward Middle School when Mainframe pulled in.  Decided to be kind and not make him chase us so headed back towards the parking lot to meet him and do some warmups on pavement next to soccer fields.

Can’t remember warmup exercises since I am writing this two weeks late (lesson learned)

 

The Main Thang –

11s on pavement next to soccer field – about 100 yards between 2 stations with cone at the 50 yard mark

Station 1:  SSH (IC)

Station 2: Monkey Humpers (IC)

every time you pass the cone in the middle – 5 good ol’ normal missionary style burpees

 

We went on a short mosey after finishing 11s to recover and found our way back to the elementary building.

 

The Extra Thangs –

Performed a variety of exercises  (IC) while in a wall sit:

MNC, Overhead Claps, Toe Risers

Legs were starting to feel it but these 5 PAX came for pain so we performed a couple rounds of the following:

sumo squat shuffle the length of the sidewalk from the flagpole to the soccer field (Some thought it was not fair that Mainframe and I only had to do half the reps since our legs are so long…)

Move to curb – 1 Merkin with hands on curb then roll over and 3 dips then roll over and repeat until you make it back down to the flag pole

 

We then moseyed back to CoT and got in a few minutes of Mary

 

Thanks for the invite Poppins!

 

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D2D FoMo- Hill Repeats

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9 was the number that descended on the Earth Fare parking lot for a cool Monday beatdown. Quick disclaimer that I was not a professional and we took off towards South State Bank and ultimately towards the challenge that was presented by YHC on the Dave Gibson Hill.

However before that I took the PAX down the hill and back towards Gold Hill Middle School and shared that I was very disappointed that I missed the relay and I was hoping to relive the experience with the unsuspecting PAX that showed including several HIMs that conquered the relay just two days prior. Maybe I should have had more mercy? 🤷🏽‍♂️

We stopped at the entrance to Gold Hill and I laid out the challenge. Run to the opposite end of the parking lot towards where Colosseum COT takes place. Challenge: run there and back and complete 100 Merkins in any combination rep total of your preference, just get 100 done before you get back to the start.

We took off and YHC decided to do 20 at a time and so make my 5 stops along the way with Badlands pushing the pace. Despite that Fishsticks somehow finished first and we waiting for the 6 in the plank position.

Now for the meat and potatoes, We were to run hill repeats from one set of cones to the next at the top of Dave Gibson approx .5 miles and then proceed to complete 1 Monkey Humper at the top of the hill and then 7 burpees at the bottom. Repeat, but next round its 2 Monkey Humpers and only 6 Burpees at bottom. Stretch Goal is to get 7 laps. None achieved the goal. Misery was had by all and the time went quickly and painfully slow at the same time.

Good mumble chatter from the PAX and it was great hearing about the D2D relay.  Around 5:55 we headed back to COT.

3.5-4.9 miles were achieved, with a minimum of 100 Merkins, 20-30 burpees and 10-15 monkey humpers and 300-400 ft of elevation gain 💪🏽 were completed. Upon reflection I should have made the monkey humpers in sets of 10.

Announcements were announced, prayers were prayed and praises were given to the Most High! Great work men!

Poppins Out ✌🏽

 

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“Twos”day Torture

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9 PAX gathered on a beautiful February morning – a preview of spring that is right around the corner.

Disclaimer and we started to mosey down road towards the entrance when Olaf came trotting out of the woods making it 10 PAX.  Turned around at entrance and did some dynamic warmup on return to parking lot (Toy Soldiers, High Knees, Karaoke).

Maybe it was the weather or maybe it was just Olaf, but the mumblechatter was strong this morning.

 

The first Thang:

10 Minute hardCORE HIIT – 10 Exercises 45 Sec On 15 sec off

SSH

Freddie Mercuries

Standing High Knee Taps

American Hammers

Mountain Climbers

Laying Leg Raises

Plank In and Outs (think flying squirrel – plank jacks)

Plank side to sides (think elbow plank where you alternate rotating and touching each hip to the ground)

Star Crunches (essentially a Dying Cockroach)

Running High Knees

Before the circuit started, I proclaimed this was a core HIIT.  So thank you Bandcamp for letting us know halfway through that we were doing a lot of ab work – very enlightening 😉

 

The next Thang:

“Twos”day Torture – in honor of it being 2-22-22 on a Tuesday

2 stations separated by .2 miles – Station 1 at parking lot where we park, Station 2 at parking lot at entrance

Perform following exercises at Station 1:

2 Mickey Mouse Merkins

22 MNCs while in squat position

22 Lunges (11 each leg)

Run to Station 2 (Plank for the 6)

Perform following exercises at Station 2:

2 Kraken Burpees

22 overhead claps

22 calf raises

Run Back to Station 1 (Plank for the 6)

Rinse/Repeat – we made it through 4 rounds

 

Moseyed back and finished back at COT right on time

 

NMM:  As usual, an honor to lead the Pax.  Naturally, the runs back and forth between stations today evolved into long sprint races and competitions of who could get their heart rate highest.  Not sure there was a clear winner but we all got better together and fought the urge to slow down or cut it short.  Maximus would have agreed that we earned our 1% today –  great work from all the PAX.  Thanks for the opportunity Shower Curtain!

 

-Badlands

 

 

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Rankel and RJ

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Seven pax met at Honey Badger to honor two heroes and get some miles in.
Disclaimer given.  Began with stretches (honeymooner, downward dogs) to prep for the main event.  Two pax left for a run, leaving five for the hero workout portion.

Warmup
Ran a 400m loop
SSH (10x I/C)
Windmills (7x I/C)
Imperial walkers (10x I/C)
Moroccan N/C (10x I/C)

Hero workout #1: The Rankel [image with bio is attached]
6 thrusters (cinder block)
7 burpee pull ups
10 KB swings (cinder block)
Run a 400m loop
Repeat for 23 mins, as many rounds as possible

Light mary in between hero workouts: flutters, hello dollies, LBC (all 10x I/C)

Hero workout #2: The RJ [image with bio is attached]
800m run
50 feet of murder bunnies (cinder block; done on the grass section near the ROTC…great recommendation from the site Q)
25 merkins
Repeat (we got two good rounds in)

Put blocks back to their cozy stack.

Runners returned and all seven of us were able to get one (1) big boy sit up achieved before 0600.

COT
Prayer/Praises
Park, Tootie, and their entire family.
Our kids that are thinking through what/where to go after high school.
Joy and continued well-being for expectant pax/families.

Rankel Bio

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Push It Real Good

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Arrived early to walk the parking lot, still trying to figure out the plan for the morning. One thing was certain, we needed to start fast, because it was cold!

9 PAX showed at the Snake Pit (and another 5 at Bushwood) on a cold and crisp morning. With the traditional tunes blaring, and the chatter already strong, YHC stepped into he ring and gave the disclaimer. Being my first kettlebell Q, a strong disclaimer was given. We ran off the boot campers and got started.

Warm Up
20 SSH IC
10 LSS IC – hold
10 MNC’s IC while in Low Squat Position
10 Windmills

Buy In
11’s (or 22’s – depending on your interpretation) with KB Merkins and Snatch’s. All reps were completed.

This warmed the PAX up real quick. Or perhaps it was the playlist that took some PAX back to their middle school dance days. Evidently, 12-13 year old’s did not realize what Salt-N-Peppa were talking about.

The Thang
Farmer’s carry over to the adjacent parking lot, where 4 stations were set up. Each station had 3 exercises with a goal of 20 reps per exercise. Between each station, PAX were to run quick lap around the parking lot.

Station 1
Curls – 10/each side
Goblet Squats
American Hammers

Station 2
Single Arm Thrusters – 10/each side
Tricep Extensions – 20 or 10/each side
Standing Oblique Crunch – 10/ each side

Station 3
Kettle Bell Swings
Single Leg Deadlift -10/each side
Halos – 10/each direction

Station 4
Lawnmower Pulls – 10/each side
Front Raises
V-ups

Most made it through 6 stations. Then we farmer carried back to CoT. We had time for one set of LBCs, and the boot campers arrived back, though one was sitting in his truck? It was cold out.

Announcements. Prayers for recent loss within PAX family and workplace. Praise for Bitcoin’s new addition.

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