Tag: Ruby Slippers

Black Friday “Convergence”

Leave a comment

WARMUP: Toy soldiers, butt kickers, karoaci and mosey around the parking lot.
THE THANG: Base number is 10 reps. Stacked deck of cards so that there were only aces through 5 cards. PAX pulled a card from deck and that was the multiplier on the reps…eg a 3 card would mean 30 reps of the exercise.
Exercises:
Merkins
Squats
Rows
Chest Press
Lunges
OH press
Diamond merkins
Figure 8
Triceps ext
KB swing
Single leg deadlift
Arm curl
MARY: airborne ship exercises
ANNOUNCEMENTS: maximas and airborne are going to pull off the Christmas party
COT:

TClap |
0

Merkin 200 at the Yard

Leave a comment

Short mosey to start
Warm-up: SSH (I/C 20x), Windmills (I/C 8x), Imperial Walker (I/C 15x), Moroccan N/C (I/C 15x), Mountain climbers (I/C 15x)
Six count burpees (5x)
Short mosey run
Routine #1: Prison Yard Merkins: at a half basketball court do 10 merkins at one corner, bearcrawl to next corner and do nine merkins, keep going around until finish with one merkin (from 10, the total merkins here is 55).
Short mosey run
At the benches:
Step ups (10 each leg, OYO)
Derkins (15, single count)
Butt Touch Squats (15x)
Incline merkins (15, single count)
Calf raises (I/C 20x)
Dips (I/C 15x)

Short mosey run to fire access road
We ran a short bit and then stopped and did a push up exercise, rinse/repeat.  Some ten counts in between.  The push ups were:
HAND RELEASE (15 single count)
WIDE ARM (15)
DIAMOND (15)
CURB RIGHT (10)
CURB LEFT (10)

Short mosey again, stopped and did:
Toy soldiers, stopped and did monkey humpers
Lunge walk, stopped and did bobby hurleys

Short mosey run
Another push-up exercise bit:
HAND RELEASE (10 single count)
WIDE ARM (10)
DIAMOND (10)
REGULAR (10)

Short mosey to last push-up-related bit:
Six count burpees (5x)

Mary: Freddies, LBC
Fini, COT
Thanks to all for joining me on the day I hit 200 F3 posts in 2022.

TClap |
0

2022 Thanksgiving Day Convergence

Leave a comment

Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.

Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.

HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT

TClap |
0

Pole Dancing at Colosseum

Leave a comment

WARMUP: Ran to the noisy lot out back by the football field and circled up for 15 reps each of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clubs
* Strawberry pickers
Now that the blood is flowing, muscle groups are warmed up, and heart rate is up, mosey to the back entrance road where the famed light poles are.

THE THANG:
The Colosseum Pole Dance!!
Starting at the bottom of the hill, the lowest point, near the playground. Partner up for a little ascending/descending DORA. One partner runs while the other exercises, swap upon runner return, then keep at it until everything is done. Runs are uphill to the light poles and back, but as each exercise changes you run to the next furthest light pole away increasing distance each round until midway point of exercises.
1. 50 burpees / run to pole 1 and back
2. 100 merkins / run to pole 2 and back
3. 200 mountain climbers (2ct) / run to pole 3 and back
4. 300 squats / run to pole 4 and back
5. 200 reverse LBC / run to pole 3 and back
6. 100 wide-arm merkins / run to pole 2 and back
7. 50 burpees / run to pole 1 and back
GREAT job by the PAX! Everyone completed everything except #7, which most at least started and got halfway through before we timed out.
Indian run back to COT for a little ab work of flutters, situps, and American hammers. Not much mumblechatter during the main event, but we sure made up for it during the Indian run and ab lab work! Great group of PAX!! Love it!!
Shower Curtain STILL beat us all back to COT!! The guy is a stud!

ANNOUNCEMENTS:
* A LOT going on! Read the newsletter and get involved or lead the PAX on something that has your passions.
* Thanksgiving Convergence at the Ranch!
COT:
* A lot to give thanks for
* A lot to lift up prayers for
* The holiday season is one of thanks, praise, happiness, and joy for many, but for some it is anything but. People are fighting their demons, struggling with burdens that we never see or know about because we tend to put up facades and outwardly project what we want others to see. The holiday season is, unfortunately, also a time for suicides. If you know someone who is struggling, be intentional and try to help however you can, even if it is just being there for them and listening. Sometimes all it takes to turn someone’s day around is a small gesture of kindness – a smile, a hello, your time, whatever. Be the light, the rock, the beacon of hope.

Thank you Shower Curtain for the opportunity to lead. It is great seeing you out there even if you cannot participate in the workouts.

Thankful, blessed, and encouraged
-NASA

TClap |
0

Surprise! Lights Special

Leave a comment

WARMUP: Mosey to blue benches, Side Straddle Hops, Windmills, Morrocon NC, Cherry Pickers, Honey Mooner, and Downward Dog
THE THANG: 11s = Starting with Dips on the blue benches and ran down the sloped hilly driveway to the second light pole to do Merkins. After, mosey back to the parking lot next to COT. Started with 10 Burpees at first light pole, then 20 Shoulder Taps at the second light pole, and Squats at the last light pole with mode of transportation (MOT) for the first round being Lunges and running back to the start. Second Round involved the same exercises at each light pole, but with MOT being Bear Crawls, and final round same exercises at each light pole, but with MOT being Nur.
MARY: Flutters, American Hammers, Hello Dollies, and Big Boy Sit Ups
ANNOUNCEMENTS: Skeet Shooting on November 11, Bourbon Tasting on November 18, Spartan Race on November 19, and Shower Curtain (Fall Risk) having the coat drive.
COT: Patience with Ms and 2.0s giving them the proper attention as a husband and father.

TClap |
0

Butterflies 🦋 & bidets 🚽

Leave a comment

WARMUP: broga…I crushed it and didn’t use my sissy yoga mat which I guess is now frowned upon. Who knows but the stretching was wonderful.
THE THANG: short run Dora…about 50 yard run way down in the elementary parking lot. Partner up for 100 diamond merkins, 200 lunges, 300 double count flutters.

Headed over to the hill for 7s. Hand release merkins at the bottom, half way up the hill for CDD. Before we started, YHC asked how to balance servant leadership with frustration with patience with a little bit of perspective.

After 7s we headed to the pull up bars with under 5 min remaining.
– 1 pull-up, dangle for 10 seconds, then
– 2 pull-ups, dangle for 20 seconds, then
– 3 pull-ups, dangle for 30 seconds, then
-4 pull-ups, dangle for 40 seconds…
Body wash won and made it to 4 and 40! He gets to continue being site Q!
MARY: not today
ANNOUNCEMENTS: newsletter, Columbia 10 year, trash pick up, men’s shelter
COT: health, anniversary (BD!!), upcoming star course guys

TClap |
0

Leg Day Rucking

Leave a comment

WARMUP: 15 Windmills in cadence and 10 Cherry pickers
THE THANG: 3.25 miles with exercises every .4-.5 miles
Exercises includes squats, push-ups, calf raises, shoulder taps, jump squats, and thrusters.
MARY: Who is Mary?
ANNOUNCEMENTS: Star Course is next week
COT: Prayers for all those effected by Hurricane Ian.

TClap |
0

What Storm?

Leave a comment

Seven men decided to brave the storm for some boot and broga at Varsity this morning. Here’s what we did:

WarmUp

  • 10 Low Slow Squats (IC)
  • 10 Hillbilly Walkers (IC)
  • 10 Imperial Walkers (IC)
  • Mosey to the Front of the School

The Thang

Grab a bench

  • 10 Irkins (IC)
  • 10 Dips (IC)
  • 10 Situps (IC) w/ feet on the bench

Lap around the lot

  • 10 Derkins (IC)
  • 10 Side Tri Rise (IC)
  • 10 American Hammers (IC)

Lap around the lot

  • 10 Merkins (IC)
  • 10 Squats (IC)
  • 10 LBCs (IC)

Mosey to side entrance

  • 10 Diamond Merkins (IC)
  • 10 Steps Ups each leg
  • 10 Flutters (IC)

Mosey back to front entrance

  • 20 minutes of “I’m not a professional” broga

Mosey back to COT

NMM

Thank you for the opportunity to Q, Bodywash. I was pleasantly surprised with the turnout and pretty decent weather. We had some great conversation, a few laughs, and learned that Head Spin is a flexible dude. YHC and Ruby Slippers kept our head’s down out of fear of falling face first onto the pavement, unlike Bodywash how has great balance. Grout continues to crush it, Esso continues to make it look easy, and Tapout continues to have more energy than all others combined.

While standing in the COT today, the wind began to pick up. I couldn’t help but think of God’s presence in that moment. Often in the Old Testament, the Spirit of God is described as “wind” or “breath” (the Hebrew word Ruach). God’s Ruach is the source of life. My prayer for you today is that you will feel His Spirit and will be moved to act accordingly. Stay safe as Ian takes aim on the Carolinas. Focus on your faith and family and find time to enjoy the Ruach as it manifests in your life.

Aye!

Italian Job

TClap |
0

The Assembly Line

Leave a comment

WARMUP: SSH, front plank, upward dog<>downward dog, dynamic front plank exercises (i.e. plank jacks, Peter parkers, etc), repeat all above until shoulders VERY warm
THE THANG: each pax grabs a cinder block and places on field in 1 yard increments
field assembly line
round 1: side shuffle between blocks and 15 yd bear crawl to beginning of blocks- repeat 2-3x
round 2: lateral merkin walk on cinder blocks left, bear crawl back, repeat going right, bear crawl back
round 3: forward and back shuffle in between cinder blocks and bear crawl back 2-3 rounds
round 4: lateral toe taps on Cinder blocks left, bear crawl and then repeat going right, bear crawl back
round 5: partner up at 2 blocks and alternate with partner 3 burpees with hands on cinder blocks for 60″
round 6: forward hop over block x2, alternating with partner for 60″

bars assembly line
1 pullup, 2 toes to bar or knees to chest, hang until pax to your right drops and then move to the bar to your right – repeated 10x total

ANNOUNCEMENTS: Sawdust is finally 50! RESPECT

COT: HORIZONTAL assembly lines sucked. Quit the horizontal living and strive for VERTICAL relationship with the Lord!

TClap |
0