Tag: Poppins

Pendulum of pain

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WARMUP: grandpa jacks, hillbilly walkers, dynamic plank stretching, gravediggas
THE THANG: ran towards RedVentures, stopped at Handels to do a quick set of Dark Helmets favorite lifting heavy chairs over head a few times:

OH PRESS 10x
DERKINS 10x
CURLS 10x

Then we moseyed to the road with lightpoles headed down to RV where I explained the thang

Starting at bottom of hill, we ran up back to top of hill by Carolina Butcher, performed 1 Kraken Burpee then ran back to bottom of hill.

From there we bear crawled the other direction up the hill to first tree where we performed what I called a crab dip, from the crab position take hand and touch opposite foot, then flip flop and then do a dip.

We did 10 of those and then crab walked back to bottom of hill.

Then we ran back up hill towards other side and dropped off one light pole and performed 2 kraken burpees, ran back down to bottom of hill and then bear crawled to second tree up other side of hill, then performed 9 “crab dips”
Then instead of crab walking we changed to NUR (good feedback from pax)
Kept doing this until we achieved 5 kraken burpees and we ran short on time so had to mosey back, stopping to bear crawl up hill by Carolina butcher.

MARY:

Flutters until 6
ANNOUNCEMENTS:
Bethel, battle bot send off, convergence
COT:
Honor to lead the men today, asked for feedback which we don’t do enough of. I personally felt it was a bit sloppy and not super well adjusted for time but it’s hard to tell sometimes how long a plan will take to execute…so get me on your Q schedules men! Lastly we talked about keeping the Sad clown at bay, he never actually goes away, we just keep beating him into submission every day we take the DRP.

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dusting the rust off

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Basic warmup – Ruck off – In cadence SSH WM IW MNC LSS

Stragglers coming in hot

Ruck around lot

Starfish -easy version

ruck on – March between points and center
Center- 10x merkins
points – 15x squats, good mornings, calfraises, lunges, imperial walkers

Ruck around lot

Starfish – difficult version

Ruck off – Bear Crawl Ruck pulls between points and center
Center – 10x manmakers
Points – 15x thrusters, bent over rows, ruck swings, flutter press, ground to Overhead

Ruck around lot

Bavk on field – Overhead rifle carry to opposite end of field – farmer carry back switch hands half way

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I stole this Q from MeCa on Backblast, but it’s Different

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WARMUP:

SSH
Little baby arm circles
Reverse
Cherry pickers
Imperial walkers
Hillbilly walkers

THE THANG:

Listened to Metallica, Greatest Hits before Black Album

Mini progressive ladders

Ladders are in groups of 3, adding a new exercise every time

Ie – 5 reps, 5 and 10 reps, 5 and 10 and 5 reps

5 Thurster
10 Swings
5 Lawnmowers (Each Side)

OH Carry to end of parking lot and back

5 Overhead Press
10 Side Bends (Each Side)
5 Lunges (Each Side)

Bear crawl

5 High Rows
10 Tricep Extensions
5 Curls

Crab walk

5 Deadlifts
10 Merkins
5 Sumo Squats

Broad jump

5 Halos
10 Figure 8s
5 High Bell Flutters

Normal Carry

Repeat Again

ANNOUNCEMENTS:
COT:

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EMOM

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WARMUP:
SSHx20, Hillbilly Walker x 10, Imperial Walker x 10, Merkin IC x 10, Plank toe touches IC x 5

THE THANG:
Ran up the hill
Did the following exercises EMOM.
– Run down and back up the hill EMOM for 10 min
– 15 merkins EMOM for 10.
– 30 squats EMOM for 5 min then down to 20 squats EMOM for the remaining 5
– 5 flying squirrels EMOM for 10 min.

MARY: None
ANNOUNCEMENTS: newsletter
COT:

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Med balls, sandbags and sledgehammers

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WARMUP: Moroccan night clubs, low slow squats, low slow merkins. Windmills
THE THANG: mes balls and sandbags were lined up. Pax formed a line and started tossing them over the shoulder, rotate, we had 9 bags of different weights for the rotation.

Bring bags to bottom of parking lot. 4 pax will bear crawl and push/roll the medballs up the hill while rest of pax will toss sandbags forward, rotate as needed between to complete 2 circuits.

We had 3 sledgehammers waiting for us…

Next. 3 pax with hold one sledgehammer each with one hand with arm straight out and hold it while rest of pax mosey around parking lot carrying, sandbags, medballs and rucks. Rotate as needed for 10 minutes alternating between hammers and mosey.

Back to pushing medballs up the hill while bear crawling, 10 pax bear crawled up and down the hill in a rotating form while 3 pax made “halos” with the hammers, rotate again between hammers and med balls. another 10 minutes.

I’ve been wanting to try the bear crawl /med ball push for a while and now it’s one of my favorite modes of transportation.

Shoulders will be smoking tomorrow.

MARY: broga
ANNOUNCEMENTS: jaeger, Q source happening once a month at Sweetwaters.
COT: fifth core principle.

Tinsel OUT

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Unity- that’s a unity!

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WARMUP:
F3 Tabata Workout (20 minutes)

Started off pulling up UNITY- Queen Latifah to set the tone

– Warm-up (5 min)
20 SSH IC
– Imperial Walkers and Hillbilly walkers(10x)
– Mike Tysons (10x)
– LBCs (10x)
– Flutter Kicks (10x)

THE THANG:

Run to Cindies and Pull up bars

– Tabata Circuit (20 min)
– 4 rounds of 8 exercises (20 sec work, 10 sec rest)
– Pull-ups
– Cinder Block Thrusters
goblet squats
– Burpees with Cinder Block Jump overs
Burpee pull ups
Derkins
Curls
Skull crushers

Run back to STARTEX, flipped it to my man Goose

Went inside and had a great conversation about UNITY

MARY: nope
ANNOUNCEMENTS: D2D
COT: aye

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Watch out for that pile!

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WARMUP:

“Weight off”
Windmills, imp walkers, hillbilly walkers, dynamic plank stretching and merkins
THE THANG:

“Weight on”
Ruck over to Amphitheatre toting the three sandbags

Performed a heavy Dora

Partner 1 bear crawls up each level of the amphitheatre, at each level perform one hand release merkin

Then scuttle down hill

Partner 2 does the following (taking turns)

50 ruck merkins
100 lunges
100 calf raises

After we completed that and successfully dodged the huge pile of Dookey in the icy grass we did alternating sand bag toss up to sidewalk

From there we rucked over to Hubert graham and took turns with the sandbags while rucking, we got to revere then turned around, there and back we stopped every .2 miles or so to complete 10 squats and 10 irkins, we got about 70 of each in by the time we got back to COT

MARY: sorry girl- catch you next time
ANNOUNCEMENTS: D2D
COT: reach out to a Kotter and check on ya peeps!

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