Tag: Rebel

Sweet home AL

Leave a comment

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.

TClap |
0

3 min drills

Leave a comment

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:

TClap |
0

10 Year Convergence

Leave a comment

Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

TClap |
0

It hurt me more that it hurt you

Leave a comment

The intention was a traditional bootcamp and not a minnie pond-esque run and gun (yes, that’s a shot)

Dynamic warm-up
butt kickers, high knees, toy soldiers, overhead claps walking, shuffle L and R, karaoke L and R, lunge walk, bear crawl

Circle up (various counts between 11 and 18)
low slow squat, shoulder tap, imperial walker, LBC, hillbilly walker, plank-elbow-plank-elbow (yes long sleeves are recommended, its getting chilly in the morning anyway), SSHop, dying cockroach, bobby hurley with a pause by al gore, merkins (instead of mahktar n’diayes, note long sleeves)

1st ramp up, with run in between
5 burpees
5 burpees, 10 big boys
5 burpees, 10 big boys, 15 merkins
5 burpees, 10 big boys, 15 merkins, 20 squat jumps
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters, 30 SSHops

to the grass (elbows)
10 mahktar n’diayes
10 kneetar n’diayes

2nd ramp up with shorter wog in between
5 flying squirrel
5 flying squirrel, 10 HR merkins
5 flying squirrel, 10 HR merkins, 15 gas pumpers
5 flying squirrel, 10 HR merkins, 15 gas pumpers, 20 LSSquats

back to the grass
JACK WEBB (yes, a traditional Jack Webb, a complete Jack Webb)

Get off my lawn!

COT

Looks like we made it,

Barry Manilow

TClap |
0

Slo Burn 🔥 So Slow

Leave a comment

WARMUP: Stretch, Merks, Cherry Pickers. SSH, Squats,
THE THANG: HIIT – One minute sessions – 5 total. (Merks, Derks, Squats, Dips) – Ladder work with Squats, Merks, Donkey Kicks) Closed out with 4 corners with a Pax choosing the cadence and exercise.
MARY: 3 mins of Mary
ANNOUNCEMENTS: Final Countdown and 10yr Anniversary, Community Svc Opportunity 9-24-22.
COT: Prayers for healing, Marriage, Family, Pax.

TClap |
0

Longest 11 ever

Leave a comment

WARMUP: SSH, Imperial Walkers, Merkins, Downdog
THE THANG:
Mosey to the school for a round of 11’s.
Breakdance merkins(double count) on one side.
Crunchy frogs(in cadence) on the other side.
Distance between points was approximately 0.2mi.
No one got through all 11. Maybe it was too far?

Thanks for the opportunity to come run with the high performance HIM’s of the Fort. I’m always impressed by the showing and the effort laid down.

TClap |
0

SlowBurn: What’s your number…Go get it!

Leave a comment

WARMUP:
Mosey, shuffle, toy soldier, bear crawl, moracan night club,l
THE THANG:
20sec on 10sec rest
3rounds
Merkins
Leg lifts
Sumo squats
Wide arm Merkins
Donkey Kicks
Squat jumps
Plank punch
Flutters
ANNOUNCEMENTS:
Read Newsletter
COT: was glorious!!

TClap |
0

Lamp Post Pain

Leave a comment

WARMUP: 10 each Moroccan night clubs, cherry pickers, SSH, imperial walkers
THE THANG: started with 3 laps of the parking lot with duck walks, bear crawls, lunges, toy soldiers, LBC, merkins, burpee’s, big boys

Suicides on the hill with burpee’s, LBC’s, flutters, squats, min climbers, merkins

MARY: box cutters, LBCS, flutters

ANNOUNCEMENTS: Trash pick up, Dam to Dam, check slack

COT: Shower curtain, wisdom for u-hauls daughter, bitcoin sons health, gentleness in words for Peabody, reaper and cousin Eddie marriage, ham hocks dad, Double Do’s moms back, dojos son battling culture, travel mercies for rebel, mental health

TClap |
0

Convergence For Our Brother Shower Curtain

Leave a comment

WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

TClap |
0