Tag: Purple Rain

Keep Grindin’

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Warmup: Mosey down Dave Gibson to first school parking lot (Station 1)

Thang: Start at station 1, perform 10 shoulder taps and 10 boat/canoes, run to station 2 (cul-de-sac on Patricia Ln) and perform 5 Kraaken Merkins and 20 dips, run to station 3 (cul-de-sac on Ben Casey Dr) and perform 25 merkins and 25 monkey humpers

rinse and repeat until about 0556 and run back to CoT

some PAX got in 4 rounds and over 4miles

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Bear Crawls, Core & more

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Nothing fancy…

Disclaimer then 2 more roll in

Big warm up run around the school including a jaunt out onto the sidewalk on 49 and back to the bus drop lane.

Warm Up stuff included Wind Mills, Mountain Climbers, Moroccan Night Clubs and Arm Circles

50 Flutters I/C = 100 Flutters
50 LBCs I/C = 100 LBCs

Bear Crawl the bus lot with Mountain Climbers & Peter Parkers at the end
Crawl Bear back to the start

NUR up the back hill to Langston then run down. Repeat

Grab a partner for a partner MURPH
One partner runs while the other partner works to complete:
100 Pull-Ups
200 Merkins
300 Squats (we called an audible here due to time and completed the final 25 squats together)

COT

Thanks for the hospitality Grassy Knoll
Maximus

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#218in18 Kick-off Convergence BackBlast

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76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks

COT

Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

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