Tag: Ruby Slippers

Run and Gun Work

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WARMUP: Run
THE THANG: Ran to WEP where we ran the loop then ran the loop again stopping at each bench to do 10 merkins and 10 squats…rinse and repeat.
MARY:
ANNOUNCEMENTS:
COT: thanks to Jekyl for the opportunity to lead.

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Hot Potato at Ring of Fire 🔥

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WARMUP:  Imagineer took on some impromptu VQ action and led our warmup.  
THE THANG: hot potato Q that involved the pax, lots of running, bench work, pull ups, quadzilla, dora, and other fun things
MARY: Kaiser finished with Mary.  Lots of abdominal pain filled fun
ANNOUNCEMENTS: bethel mens shelter 7/7
COT: congrats to Shield on 19 years of marriage and Harry Careys 100 post of the year

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Hot Potato at Ring of Fire 🔥

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WARMUP:  Imagineer took on some impromptu VQ action and led our warmup.  
THE THANG: hot potato Q that involved the pax, lots of running, bench work, pull ups, quadzilla, dora, and other fun things
MARY: Kaiser finished with Mary. Lots of abdominal pain filled fun
ANNOUNCEMENTS: bethel mens shelter 7/7
COT: prayers spoken and unspoken – be a light in the darkness

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Hot Potato at Ring of Fire 🔥

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WARMUP:  Imagineer took on some impromptu VQ action and led our warmup.  
THE THANG: hot potato Q that involved the pax, lots of running, bench work, pull ups, quadzilla, dora, and other fun things
MARY: Kaiser finished with Mary. Lots of abdominal pain filled fun
ANNOUNCEMENTS: bethel mens shelter 7/7
COT: prayers spoken and unspoken – be a light in the darkness

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7-4-1776

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WARMUP: plank, upward dog, downward dog, (choice: Peter Parker, Parker Peter, plank jacks, merkins, mountain climbers) — Repeat x7
THE THANG: 7-4-1776
7 rounds: 4 kraken burpees, 17 big boys, 76yd partner push (switch ~38yds)
7 rounds: 4 bomb jacks, 17 plank jacks, 76yd partner wheelbarrow (switch ~38yds— quickly modified to 20yds per partner)
7 rounds: 4 pullups, 17 squats, 76″ wallsits (we only had time for 3 rounds)
ANNOUNCEMENTS: next Monday convergence at 🍯 🦡 for the 1776 workout
COT:
*partner push is only as hard as you push yourself… AND as much as your partner pushes back
*your wheelbarrow partner can also hold you back (literally) to make wheelbarrows even harder
*noticeably absent: @wegmans, @kermit

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Bricks or Burdens

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WARMUP: Mosey around parking lot twice mixing in buttkickers, high knees, & shuffles. Circled up and performed WindMills in cadence x 5, 3 burpees oyo, CherryPickers in cadence x 5, 3 burpees oyo, Moroccan KC in cadence x 10, 3 burpees oyo, Merkins in cadence x 5, 3 burpees oyo
THE THANG: Everyone was instructed pick up bricks out of the back of my car. PAX were instructed to hold onto those bricks for the entire workout.
1st Round – While lunge walking 10 yards PAX had to raise bricks out to the side with each lunge. Once we reached our 10 yard destination we performed 10 Bomb Jacks with bricks. Did this for 5 stations.
Round #2 – Jack Webb – 2 exercises with 1:4 ratio concluding at 10:40. Exercises were Merkins on bricks and Overhead Claps with bricks.
Round #3 – Same stations we used for the previous lunge walk were used to perform a Burpee Suicide ladder. Starting line – 1 burpee, run to first station 1 burpee, run back to starting line 1 burpee, run to 2nd station 2 burpees, back to starting line 1 burpee, so forth and so on, 5 staions.
Round #4 – Supermans with Bricks – Lay on your stomach, performed 10 sec holds in 4 different positions -Superman, Field Goal, Airplane, Ripcord. Once PAX had a good understanding of the positions we went through them again with a 7 second hold and no breaks in between positions.
Round #5 – Indian Run with Bricks 3 times around the parking lot. If you’ve never ran with bricks you are missing a real treat.
Round#6 – Same routine as the 1st round, but with backward lunges as travel mode and instructed to raise bricks straight ahead, at each station PAX were instructed to sit in the Al Gore position with bricks raised to the front and perform 10 pulses. JWOW’s form was noticeable!!!
Round#7 – Circle up and get on your 6. Completed 25 toe touch crunches with bricks in cadence, 20 reverse crunches in cadence, 15 V-Ups with Bricks, and then 20 oyo WindShield Wiper leg raises. DONE!!!
MARY:
ANNOUNCEMENTS:
COT: Each PAX shared a praise, good conversation, awesome fellowship!!!

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Bricks or Burdens

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WARMUP: Mosey around parking lot twice mixing in buttkickers, high knees, & shuffles. Circled up and performed WindMills in cadence x 5, 3 burpees oyo, CherryPickers in cadence x 5, 3 burpees oyo, Moroccan KC in cadence x 10, 3 burpees oyo, Merkins in cadence x 5, 3 burpees oyo
THE THANG: Everyone was instructed pick up bricks out of the back of my car. PAX were instructed to hold onto those bricks for the entire workout.
1st Round – While lunge walking 10 yards PAX had to raise bricks out to the side with each lunge. Once we reached our 10 yard destination we performed 10 Bomb Jacks with bricks. Did this for 5 stations.
Round #2 – Jack Webb – 2 exercises with 1:4 ratio concluding at 10:40. Exercises were Merkins on bricks and Overhead Claps with bricks.
Round #3 – Same stations we used for the previous lunge walk were used to perform a Burpee Suicide ladder. Starting line – 1 burpee, run to first station 1 burpee, run back to starting line 1 burpee, run to 2nd station 2 burpees, back to starting line 1 burpee, so forth and so on, 5 staions.
Round #4 – Supermans with Bricks – Lay on your stomach, performed 10 sec holds in 4 different positions -Superman, Field Goal, Airplane, Ripcord. Once PAX had a good understanding of the positions we went through them again with a 7 second hold and no breaks in between positions.
Round #5 – Indian Run with Bricks 3 times around the parking lot. If you’ve never ran with bricks you are missing a real treat.
Round#6 – Same routine as the 1st round, but with backward lunges as travel mode and instructed to raise bricks straight ahead, at each station PAX were instructed to sit in the Al Gore position with bricks raised to the front and perform 10 pulses. JWOW’s form was noticeable!!!
Round#7 – Circle up and get on your 6. Completed 25 toe touch crunches with bricks in cadence, 20 reverse crunches in cadence, 15 V-Ups with Bricks, and then 20 oyo WindShield Wiper leg raises. DONE!!!
MARY:
ANNOUNCEMENTS:
COT: Each PAX shared a praise, good conversation, awesome fellowship!!!

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Burning at ROF

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WARMUP:
Broga with Up/down dog
Scorpion
20 SSH in cadence
15 Moroccan night clubs IC
10 cherry pickers IC
THE THANG:
Moseyed over to The center of the parking lot and did Burpee suicides – adding a burpee at every other parking spot and at the beginning Kaiser said we got in 42 burpees
Then moseyed over to the back side of the school to get Cindy’s. Started with 10 curls OYO. Walked over to the grass area in front of the school and did Murder bunnies between 2 points (it was about 100 ft – felt like 100 yds)
Did 10 curls OYO then went back to the start, did 10 squat presses. Had a couple 10 counts and got back to it with murder bunnies again. 10 Curls OYO at when done, another couple 10 counts to catch our breath and then the final leg with 10 squat presses to finish.

Since we still had almost 15 minutes left we did a quick Dora with:
100 merkins
200 hello Dollies
300 squats
Ran to next light post/median and back

Headed back to COT and finished with some flutters.

ANNOUNCEMENTS: F3 Dads on Saturdays in June at 0900 and mens shelter/dinner on the first Thursday of the month
COT: prayers/praises lifted up

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A Happy Hour Hustle

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WARMUP: Happy Hour brought his Cleveland charm and hockey player grit today as he delivered a solid warm up, including burpees, merkins and big boys among others. He had the pax laughing and Slapshot doling out compliments in his AAR. Thanks for stepping up! Great work!

THE THANG:
Mosey to picnic area for some 11s with Dips and Derkins. Bobber led the Mumblechatter about some crazy Merkin count from Shady at Bushwood, but nobody listened. Poppins dutifully nodded next to Bobber as any good Site Q would do to make the pax feel welcome.

Mosey to soccer field for Leg Day!
Run all the way across the field stopping at three light poles for 10-20-30 reps of an exercise then sprint to the end. wait for the six then repeat on the way back with the next exercise .

Squats
Humpers
Calf raises
Backward lunges
Apollo Onos
Ski jumps

Partner up:
Partner 1 run around the entry loop
Partner 2 burpees
Flapjack and work toward 100 reps combined

Omaha after 2 rounds to squeeze in some Mary

MARY:
Flutter kicks
Penguins
Superman

ANNOUNCEMENTS:
Bethel shelter team is full!
F3 Dads starts Sat 6/11 (with popsicles and Slapshot in Q)
QSource starts up 6/21 at Baxter Starbucks 6.20-6.45
The Swamp’s last day at Rivergate is Fri 6/10. It moves to McGospel site (TC HT) as of 6/17.

COT: Great energy among the group today! Good to see the strong support for Happy Hour. Can’t wait to see his first full Q! Message today around Hope was aimed at challenging each of us to reflect on where we place our hope — is it your own ability, government, employer, money, your friends, family, etc….they will fail you. They’re all human constructs and thus flawed and faulty. Dig deep and anchor your hope in something/someone outside yourself and the everyday world you see around you. For me, that’s my creator, who loved me and believed in me before I ever took a breath. Find that solid rock that won’t fail you.

Thanks to all, especially Poppins and Happy Hour this morning.

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Surviving Hero’s Fallen Hero

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WARMUP: Quick disclosure, then moseyed to the pull-up bars for a Trucker approved warm-up: Windmills, Tappy Taps, SSH, & OCs – in between each set of exercises PAX started with 1 burpee + 1 pullup – graduated to 5 reps of each.
THE THANG: PAX held plank position while we read about the Heroes we were about to honor: Retired Army General Barry McCaffrey and his fallen hero Captain Dave Ragin.
We carried our Cindys down the hill, starting at the first tree on the right we lunged walk with Cindy to the next tree. At this time, the PAX performed 21 reps each of: Merkins on Cindy, Curls w/ Cindy, and OH Presses w/ Cindy. Once this series of exercises was complete, the PAX, leaving Cindy behind, jog to the pull-bars to perform 7 pull-ups and 7 ToesToBar . Pax then jogged back down the hill to pick up Cindy and lunge walk to the next tree. Continued this routine for a total of 6 stops. Upon completion the PAX were asked to conduct MARY until the 6 was in.
On to the next phase, Jack Webb series I like to call Manly Swings. JWs are 2 exercises with a 1:4 ratio and the routine is typically completed at 10:40. The first exercise was ManMakers w/ Cindy and the 2nd was KB Swings w/ Cindy. We stayed together and completed it right as time was up!!!
MARY:
ANNOUNCEMENTS: Bethel Mens’ Shelter, F3 Dads, Shank’s send off Q tour.
COT: Everyone was asked to give a praise and then prayers were lifted up!

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