Tag: Pusher

Massey Street x 6

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WARMUP: SSH’s waiting for a few late comers

THE THANG: Run Massey street, 35 Merkins, run back, 25 bomb jacks / repeat, Wide arms, Bobby Hurleys / repeat, hand release, jumping lunges

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Joy to the Eastside, the Lord has Come

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WARMUP: light mosey under cover
3 exercises to get blood flowing
Imperial Walkers
Pee Can pickers
Merkins
Mosey to side of school and find curb
Plank on curb while one PAX at time run to end of line and replank 3X
THE THANG:
Hit the stairs
Two at time PAX run stairs while other pax perform exercises
LBCs
Flutters
Calf Raises

Mosey to Bus drop for 7’s
1 Merkin
Run buss drop distance
6 jump squats

Mosey back to stairs
1 PAX run stairs while rest of PAX hold wall chair
1 burpee each hand off for all PAX
Shoulder presses while wall sitting

Mosey back to curb plank
Distance extended and inclusion of Parker Peters, Peter Parker’s and Mtn Climbers
MARY:
90 seconds of Dying Cockroaches
ANNOUNCEMENTS:
Acceleration Project 12/20
Christmas Party 12/21
Clave Boss 5/10k convergence 12/24

COT:
Lots of prayers and praises and acknowledgement of something bigger than ourselves :clap: :fire: :pray: :christmas_tree:

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Dedicated to Bass

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WARMUP: We gathered with a lot of F3 years under our belt. It was cold so we needed to warm up our old bones. Bass wore every particle of clothing he owed, Eddie started a new fashion trend wearing a winter hat and a ball cap on top. Old Bay was in awe with this new look, he’s been wearing 2 hats since.

We ran over to the basketball court for some warmups: SSH, windmills, cherry pickers, low slow squats, merkins, Parker Peters and I think that was it.
THE THANG: We ran back to our cars, to drop off Pusher’s hat because he was drawing too much attention from FiA, and stayed in the main parking lot.

3 sets of exercises, 20 reps:
1. Merkins
2. Squats
3. Shoulder taps (in cadence)

Lap around the parking lot, rinse and repeat, and another lap.

Ran to the back of the school by the little foot bridge for another set of 3.
1. Lunges
2. American hammers (double count)
3. Calf raises (20 in, reg, out)

Ran back up the hill and back, rinse and repeat, the ran back up the hill with a sprint.

Ran over the bridge and behind the track because I’d never been there before. Another set of 3.
1. CDD
2. Plank jacks (in cadence)
3. Seal jacks (in cadence)

Kept running behind track to the other parking lot for a rinse and repeat. Bass decided to do a lot of CDD so the shoulders got toasty.

For all the above exercises, we all rotated calling cadence…because it’s good practice and YHC didn’t have to count the entire time.

Ran back to COT.
MARY: Airborne special, which was horrible, and then some stretching.
ANNOUNCEMENTS: yep
COT: did it while sitting on the ground

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Commitment to the DRP

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YHC was excited to be asked to Q at the Yard to restart my DRP after a post Thanksgiving smartsack. It is because of the accountability and commitment to the Pax that I find myself leaving the cozy confines of my bed in the morning. While my will is stronger than before, it is this opportunity to get 1% better with my fellow Pax that drives me in the AM.

Weather 28 degrees and dark but sunny by 7:15

WARMUP:

Mosey to parking lot with a moving COP including:
SSH x 10 completed 6 times
Windmills/IW x 10 completed 5 times
Mtn Climbers x 10 completed 4 times
Plank Jacks x 10 completed 3 times
Monkey Humpers x 10 completed 2 times
Seal Jacks x 10 completed once

After each round, we added an exercise and moved to a new location.

Mosey to the back of the school for light poles
At each pole:

10 merkins
10 LBCs
10 Squat jumps

Mosey to benches
10 Durkins
10 Dips
bear crawl to other side and lunge walk back

Rinse and repeat 3 times

Finish with “Death by” burpees up to 9 and some Mary
ANNOUNCEMENTS:

Read your newsletter

COT:

Plenty of gratitude and prayers shared during COT. I am inspired by the courage of the Pax to share in COT. Thank you!

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Ladder Day

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WARMUP: mosey round parking lot. Indian run to Hampton Inn w 6 completing 1 burpee. All your regular warmup exercises.
THE THANG: ladder loops with pain stations. Merkens, Big Boys, LBCs, CDD, lunges, dips.
DORA
75 Big Boys
75 Squats
Mosey around restaurant circle
MARY: none
ANNOUNCEMENTS: Christmas Party, Thanksgivingweek convergences.
COT:

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Turn rain on 0515, turn rain off 0600’ish

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WARMUP: Gathered before 0515 and no rain. 0515 hits and the rain begins. Why create an environment that makes things a little easier?

Disclaimer given and we took off on a little mosey to the corner of the parking lot.

Circled up for SSH, windmills, cherry pickers, low slow squats, merkins, Peter Parker.
THE THANG: Ran to the oil change place that has the little wall in the back. Once we got to the wall, direction was given. 10-20-30 was the idea.
– 10 step ups, run around building
– 10 diamond derkins, run around building
– 20 step ups, run
– 20 regular derkins, run
– 30 step ups, run
– 30 wide arm derkins, run

Run through the smell gauntlet and all the way through to the apartments with the round about at the bottom of the hill. 10-20-30 again but no running.

Alternating between CDD and lunges, do 10 of each, then 20, then 30.

Last we did 7s at the bottom of the hill to the fire station entrance. NUR up the hill, regular run to the bottom. Bottom of hill was bomb jacks, at the Fire station was 4 count flutters.
MARY: Plank hold with some plank stretches
ANNOUNCEMENTS: yes, newsletter
COT: of course

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Berkshire loops of fun

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WARMUP: 25 ssh at corner of front Sr

THE THANG: Berkshire loops with 10 merkins, 15 squats, 15 LBCs at each stop sign

2 laps plus a slight detour to Richard’s Crossing with a few extra stops

MARY: flutters with varying cadence

ANNOUNCEMENTS: newsletter

COT: deep stuff

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Accumulator

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Mosey toward back of Lash parking lot. Stop for some COP warmup:
– SSH
– Windmills
– Mountain Climbers
– Maybe some more? Can’t remember

Mosey to very back of Lash Exercises:
1 rep at 1st island
2 reps at 2nd
3 reps at 3rd…etc.
Always bear crawl between islands 4 and 5
After exercise at 7th island, mosey back to star

Rinse and repeat with following exercises.

1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Jump Squats
5. Merkins

Mosey back to launch point for Mary (each pax picked an exercise.

Total of 3 miles today!

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