Tag: Pusher

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WARMUP: mosey around loop with dynamic stretching at times.
THE THANG: ssh,alternating lunges, squats, 45 degree lunges, elbow to planks, walk outs with squat, burpees. Mosey in formation to back of school 7s squats and shoulder taps, mosey to hill burpees bear crawl burpees. All done while wearing ruck.
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers and praises

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Great bootcamp weather for a run (10 degrees too warm for good running weather)

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Walmart Route

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Hive 9th Birthday

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We gathered strong for a kettlebell celebration
WARMUP: Happy Hour led
THE THANG:
Airborne had 10 minutes of EMOM
ran a lap
Band Camp had 10 minutes of EMOM (Free Smells splashed a little root beer cause he’s 19)
ran a lap
BOB had 10 minutes of EMOM
MARY: Airborne close with his hip extravaganza
ANNOUNCEMENTS: Grateful Longshanks kicked this AO off 9 years ago. Missed Uhaul being there, but otherwise we had all the former site Qs present
COT: Was held
Coffeeteria with Popppins leading afterwards.

Thanks Happy Hour for the push to celebrate!

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No garbage truck today

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WARMUP: ssh, windmills, iw, hw all in cadence
THE THANG: 4 corners around the empire pizza/ Persis building
Corner 1: squats
Bear crawl to corner 2
Corner 2: squats and big boys
Run to corner 3
Corner 3: squats, big boys, merkens
Lunge walk to corner 4
Corner 4: squats, big boys, merkens, dips
Run to corner 1 to repeat

Rep count 25-> 20-> 15-> 10-> 5
MARY: a little for quicker ones
ANNOUNCEMENTS:
COT:

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Leading the Way

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Weather was fantastic at 59 degrees and YHC was excited for my VQ at Soul to Sole.

Based on a recommendation from Maximus, YHC read the Comfort Crisis and became a follower of Michael Easter who is big believer in the power of rucking. Since that time, I was gifted a ruck and have included this in my workouts more frequently yet my only Q to date was a solo workout at Dawn Patrol.

I have been thinking about the 5 Cs of leadership from Q Source recently. Q Source resonates with me on so many levels at home, work and in our community and the 5 Cs serve as the standard for Leading Right. I decided to standardize the definitions of these with the Pax as part of the workout.

The Thang

3ish miles of rucking and shuffling

5 stops along with the way with these 6 exercises:

Bent over rows x 10
Merkins x 10
Overhead Press x 10
Curls x 10
Squats x 10
Lunges x 10

At each stop, we discussed one of the 5 Cs:

Candor
Commitment
Consistency
Contentment
Courage

The fellowship, weather and beat down serve to standardize the day. My prayer is that we can begin to optimize the day.

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Space X and Dumpsters (same?)

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mosey, warm-up, imperial walker, hillbilly walker, OH claps, windmill, Freddie, dying cockroach, stationary lunge, travolta, mt climber. Not in that order, 12-20 reps

mosey around back to some fresh air, four corners, 2 burpees in the middle, corners were 20x squats, merkins, plank jacks, LBCs

Mosey to side of HT, wall sit, pop out for 2 burpees

Mosey to the top lot my NASAs nail salon, bear crawl 2 parking spots, 1 merkin, to the end

mosey to partner DORA, 100 squats, 200 shoulder taps, 300 crunches

Mosey to side of HT, wall sit, pop out for 2 burpees

Mosey back to the top lot, 1/2 run and 1/2 exercise DORA type deal. BB sits, flutters, merkins, squat jumps

mosey
COT
Video (avail on 1st F slack channel)
announcements (bring Slapshot to all your workouts)
prayers & praises

Thank you for the opportunity <@U01CGBKBQ64>

Looks like we made it,

Barry Manilow

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Keep Going

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WARMUP: 100yds down the field: Toy Soldier x 20yds, Lunge Walk x 20yds, Duck Walk x 20yds, Right Shuffle x 20yds, Left Shuffle x 20yds
THE THANG: 1. Mosey the long way to pull up bars–come back for 6 OR LBCs–5 & dime (5 pull ups, 10 merkins);
2. Mosey the long way to ticket booth at stadium–pick up 6 OR LBCs;
3. Mosey up the hill to the road and back down to the field entrance, Bear Crawl back up the drive–pick up 6 OR Flutter;
4. Mosey to band lot–pick up 6 OR Flutter;
5. Up/Downs and sprint across the field x 4
6. 100yds down the field 20yds at a time x 4: Chosen from the following: Lunge Walk, Toy Solder, Bear Crawl, Duck Walk, Karaoke (right & left), NUR, Reverse Lunge Walk, Sprint 50 with 25 Merkins x 2, Frog Jump
MARY:
ANNOUNCEMENTS:
COT:

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Low and slow

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WARMUP:
Goofballs
Low slow squats
Low slow merkins

THE THANG:
Bear crawl up the hill

Mozy to Print Shop
Reminder that Pints and Padres is tonight
5 rounds of Cindy
Slow it down
Dead hang for the 6

Mozy to hill behind print shop
11s
Lunges L+R=1
CDDs

1 more rounds of Cindy at print shop

Hill Sprint finisher by COT

MARY:
ANNOUNCEMENTS:
COT:

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Bring em out bring em out

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WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

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Going for the Gold!!!!

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8/9/24 Slow Burn Q

Warm-Up

Start with the Mission statement, 5 Core Principles, the injury disclaimer.

Today’s beatdown theme will be Summer Olympics trivia.

Various Quad/Leg/Glute stretches

15 SSH IC, 15 Tappy Taps, 10 Peter Parker’s, 10 Imperial and Hillbilly Walkers

Thang 1: I started out by stating that knowing the answers to the trivia questions will determine whether the PAX will enjoy the rest of the beatdown or not.

This first progression was a pyramid shuttle run with exercises in between.

Trivia Question 1: When was the name of the 1992 USA Men’s Basketball team? Dream Team – Penalty: 5 burpees.

20 yd broad jump – 2 burpees – 20 yd broad jump back – 20 Dry Docks

Trivia Question 3: When was the average margin of victory for the Dream Team – 24, 34, 44, or 54 pts? 44 pts – Penalty: 5 burpees.

30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 Air Squats

Trivia Question 3: How many gold medals did Michael Phelps win in 2008? 8 golds

40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks

Trivia Question 4: The 1996 USA women’s gymnastics team was dubbed the “Magnificent Seven”. Their victory marked the first gold in women’s team gymnastics. Name 1 of the 7 gymnasts. Shannon Miller, Dominque Dawes, Dominque Mocineau, Kerri Shrug, Amanda Borden, Jaycie Phelps, Amy Chow

50 yd sprint – 5 burpees – 50 yd sprint back – 50 mountain climbers

Trivia Question 5: Who is the most decorated female Olympic swimmer?– Katie Ledecky – 20 merkins

40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks

Trivia Question 6: Who is the only sprinter to win the 200m and 400m gold at the same Olympics? Michael Johnson

30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 – Air Squats

Trivia Question 7: Which Olympics drew the largest TV audience in history? 2008 Beijing

20 yd broad jump – 2 burpees – 20 yd broad jump back to goal line – 20 Dry Docks

Thang 2 – On the Track as a group. Jogs. Correct answers allowed for Merkins/seal jacks/squats, wrong answers were met with burpees.

100m – Which events have been featured at every Olympics since 1896? Track, Fencing, Cycling, Gymnastics, Swimming. – 10 plank jacks

100m – In what year did Jesse Owens win all the sprinting events in Berlin? 1936 10 plank jacks

100m – At the 1912 Stockholm Summer Games, this incredibly versatile athlete won gold in the decathlon and pentathlon. This Native American went on to become a highly decorated NFL, MLB, and professional basketball player and is one of the top 3 athletes of all time. Who is he? Jim Thorpe 10 plank jacks

100m – The first modern marathon was ran at the first modern Olympics in Athens in what year? 1896 – 10 plank jacks

100m – Considered the GOAT in men’s tennis, this great has won 20 grand slam tournament titles and competed in 4 Olympics, but never won men’s singles gold. Who is he? Roger Federer – 10 plank jacks

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