Tag: Pusher

Head -Shoulder -Shoulders -knees OH No

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4 Corners of weeping WEP

Warm up:
15 SSH
15 Wind Mills

Mosey to WEP

4 Corners of Pain!
All corners are 25 reps of each

Lap 1: Hand Release Merkins, MtN Climbers (Double Count)
Lap 2: LBC, Flutters (Double Count)
Lap 3: Squats, Lunges (Double Count)

We didn’t make it to lap 4 but we ended with 10 Burpee’s

Mosey back to COT

Praise for Funhouses son coming to visit. Prayers for safe travels for my in laws and for my daughter Kaylie who will be dedicated this Sunday

-Yard Sale

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Boys in Toyland

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WARMUP: We did some stuff around the SF then crossed the street to find better pavement and church cameras for Monkey Humpers

THE THANG: We moseyed behind the church where the pax found a stack of toys and chalk. Each pax picked a partner and together they picked a toy and then set up a station with an exercise. Partner 1 did the exercise while Partner 2 ran a short loop. Flapjack. Then move to next station with Partner. After completing all stations, we changed partners and stations, made up new exercises and repeated the cycle.

MARY: We split Mary between the back lot and the SF lot. Cousin Eddie earned his War Baby label for the morning by pushing the pax a little extra with BBSU x20 as we closed out.

ANNOUNCEMENTS: Trash pick up Sat, clown car Sat for COLA 10yr, CPR training Sat

COT: The open-ended weinke today was aimed at sparking some creativity among the pax and inspiring potential Site Qs. Our 4th core principle is “peer led in a rotating fashion” and that applies to Site Qs as well as to workout Qs. I look forward to the day when I’ll take a Shovel Flag once again. Our Site Qs lead right on the front lines — it’s not easy…and that’s why it’s so important and so fulfilling!!!

Thanks to Dojo for his leadership and the opportunity to carry The flag this am!

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Back to basics

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WARMUP: dynamic and static movements
THE THANG: start with 50 of each for first set. Merkins, squats, lbc’s, cdd’s, alternating lunges, flutters. 10 burpees, Followed by lap around parking lot, hold plank for the 6. Repeat but drop reps to 40. We got in 3 rounds. Solid work by all. Proper form was highly encouraged.
MARY:
ANNOUNCEMENTS: read news letter
COT:talked with 2 passerby’s about what we are about. Give it away…

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Disco Dan Does Da Thang

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WARMUP: COP warmup to get Cake Boss loose for his walk before the rest of dashed for the Main Event
THE THANG: Run down to SIM parking lot for a series of carioca, high knees, butt kickers, Nur and sprints with burpees intermingled throughout.

Pax each grabbed two bricks for a series of brick work including Seal Jacks, Moroccan nightclubs, overhead claps, burpees and other fun.

Run back to Walgreens for series along the wall round 1 solo and round 2 with partner

Balls to the wall
Bear crawl across lot
Crawl bear back
10 burpees
People’s chair

Mosey to side of Indian restaurant for 11s on the picnic tables (derkins & dips)

Mary– pass the baton among the pax

Mosey home

COT: Great to lead the pax in place of Cake Boss whose on IR (but still posting in the Gloom for some light work and 2nd F — way to go brother)!

My first workout with Hayden Fry who smartly waited to make his first post at The Fort instead of Chicago before he moved south. Great to have you on board!

Vuvu can’t decide whether to run or bootcamp so he got a little of both, walking with CB, then running all over the Gloom to find us, then joining for the final 15. Nice work!

Prayers for Slapshot and his M and family as they navigate unfortunate health news for is MiL. TAPs, brother.

Thanks to the pax for pushing throughout and especially for posting. I can’t do this thing we call life alone, and it’s invaluable to know you’re always there.

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One day only!!!

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WARMUP: SSH, windmills, IW, Cherry pickers, mountain climbers, merkins
THE THANG: Dirty McDeuce
Round 1 – 12 Merkins, 12 Squats, 12 Big Boy Sit-ups
Round 2 – 12 Wide Merkins, 12 sumo squats, 12 X and O’s.
Round 3 – 12 Diamond merkins, 12 monkey humpers, 12 WWII sit-ups.
Round 4 – 12 Dry Docks, 12 calf raises, 12 Flutter kicks.

Little mosey around the HT then some Dora
100 Merkins
200 Squats
300 Flutters (aka the Walker Special)

Dips and merkins with burpees.
Burpees circle – basically jogging in place and doing up downs all the way around the circle.
MARY: LBC’s, Freddy Mercuries, hello dolly,
ANNOUNCEMENTS: Bourbon tasting coming up in November to raise money for Pushers off shore account
COT: prayers for schools, those doing the Bourbon Chase this weekend, and Walker getting some blood work done today.

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Don’t Call it a Comeback

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14 HIMs gathered with YHC on this cool morning at the Armory to celebrate a return to a KB workout for me. Some came to celebrate, some came to ridicule and some were just curious. Nonetheless, I was prepared with a Weinke and ready to get after it and get better.

The Thang

Uhaul started the music with a request for 80’s rap. Some glorious songs were played. Thanks Uhaul!

Mosey to the other side of the parking lot

COP

SSH x 20
MNC x 10
IW x 10
Hillbillies x 10
Mtn climbers x 10
Windmills x 10
Mixed in Burpee ladder to 5 throughout

Mosey back to the KBs and Partner up

Tabata workout for 1 minute

Partner 1 does exercise while Partner 2 rests then switch

Round 1
KB swings/Military Press
Goblet squats/Lunge w Exchange
Merkins/Bench press
SSH/SSH
Take a lap

Round 2
Switch exercises
Take a lap

Round 3
Curls/Triceps
Bent over rows/CDD
Jump squats/bombjacks
Mtn Climbers/Plank jacks
Take a lap

Round 4
Switch exercises

Round 5
Redo Round 1 since YHC messed it up

1 minute of Mary

YHC got off to a slow start with the Q and added 30 seconds to the Tabata to ensure each Pax got 3 rounds. Will do better next time

Moleskin
– Prayers for Dave and Marianne from Jwow
– Anniversaries this week for Dojo and Maximus
-Patience for Bonsai dealing with teen girls
-Respectable birthday for Santini
– Praise for Emma back at dance

Shoutouts
– Jwow gave me a KB. Thanks buddy!
– Dojo is someone who is accelerating. Keep up the great work!

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Sweet home AL

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WARMUP: pledge
THE THANG: Alabama route 2mi. BASS exercises Bombjacks, American hammers, Squats, SSHs. 10 ea. 2 stops. 2 laps or 2nd lap circle up main and back to COT x2 for 3mi total.
MARY: PAX choice
ANNOUNCEMENTS: trash pickup this Sat. Shooting in Nov.
COT: praises prayers.

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3 min drills

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WARMUP: SSH, IW, plank Jax, hillbilly walkers

Warm up

3 min drills
Merkins
Squats
Plank Jax
SSH

Dips
Big Boys
WAM
Jump Squats

Calf Raises
CDD
Flying Squirrel
Flutter

Hand Release
Hello Dolly
LBC
Jump rope

Lap around building
Repeat

COT:

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8 counts to quit

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WARMUP:
SSH x15
IW x10
HW x10
Slow count merkin x15
Mosey to basketball hoops
Carioca down and back
Toy soldier
High knees
Butt kickers
Run the entire light post hill with 1 burpee at each light pole
Mosey back

THE THANG:
8 count burpees in cadence every time
10 8-count burpees
Bear crawl
9
Lunge walk
8
Crawl bear
7
Modified due to the food truck delivery

30 Bulgarian split squats (15 each leg)
Run to cones and back
20 Jump squats
To cones and back
10 tuck jumps
Down and back

Modified for time to:
30 Bulgarian split squats
20 jump squats
10 tuck jumps
With no break….that was hard

Headed towards COT
6 – 8 count burpees
Flutters
5 – 8 count burpees
Hello Dolly
4 – 8 count burpees
Some yoga to close

ANNOUNCEMENTS:
9/24 – trash pickup
10/22 – Diabetes fundraiser at Amor

COT:
Praise for a great 10-year celebration
Prayers for teachers and students hitting a stride
Prayers for DD’s father-in-law

NMM:
Often all that’s necessary to succeed is to just not quit. But often I’ll quit on my parenting priorities because a screen is easier, or I’ll quit on house work cause there will be more laundry tomorrow….why do I refuse to quit on 8-count burpees, but don’t transfer that over to other areas of my life? Need to work on transferring the durability we build on the gloom to my entire life

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