Tag: Rumbling Bald

Gridiron Ladder and Escalator

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We moseyed a bit with some but kickers and karaoke as we made our way to the center of the Gridiron for a few warm up exercises.
– Grandpa Jacks
– Imperial Walkers
– Hillbilly Walkers
– Some stretchy things

Then we moseyed over to the sideline.

THANG 1
Starting at one sideline we made our way back and forth via the mode of transportation listed and
Run
– 100 SSH
Bear Crawl
– 75 Mt. Climbers (2=1)
Lung Walk
– 50 Sumo Squats
Karaoke
– 25 Merkins
Karaoke
– 10 Burpees
Nur
– 5 Jillian Michaels (Donkey Kick followed by Jumping Knee touch)

Mosey to Goal Line

THANG 2
Starting at the goal line:
Run to the 20 Yard Line
– 10 Burpees
Run to the 40 Yard Line
– 10 Burpees
– 20 WWII
Run to the 40 Yard Line
– 10 Burpees
– 20 WWII
– 30 Merkins
Run to the 20 Yard Line
– 10 Burpees
– 20 WWII
– 30 Merkins
– 40 American Hammers (2=1)
Run to the Goal Line
– 10 Burpees
– 20 WWII
– 30 Merkins
– 40 American Hammers (2=1)
– 50 Piston LBCs (25 each)

THANG 3
Ring of Fire Wave of Merkins
Pax circled up in the middle of the field. Everyone holds a plank as pax takes a turn doing a merkin and counting until we reached 100.

We moseyed back to COT for a little Mary

Announcements:
Bethel Men’s Shelter
Q Source at #ao-Lazarus following the workout. @cakeboss will lead the discussion
Several others – read your Newsletter
Ended with prayers.

Thanks for the opportunity to lead!

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Up Tempo @ ROF

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WARMUP: Ran a warm up lap around the NAFO track and led the PAX to the bleachers.

THE THANG: Asked the PAX to partner up.
Bleacher Runs:
Partner 1 sprints up the bleachers and then moseys back down, complete 2 trips before switching with Partner 2.
Partner 2 continues a circuit of 20 Derkins, 20BSSs ( 10each leg ), and 20 LBCs. Complete 5 rounds each.

All finished and we made our way back to the track.

Fast Mile on the Track:
Partner 1 runs 400m as fast as you can and then switches with Partner 2. Partner 2 continues a circuit of 20 Merkins, 20 Alt. Lunges ( 10each leg ), and 20 BBSs. Switch with Partner 1 upon his return.
Complete 4 laps each for a Fast Mile.

MARY: Moseyed from the track to COT and held plank while each PAX said something they were thankful for.

ANNOUNCEMENTS: Read your newsletter

COT: STK!

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Anna @ AKA

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WARMUP: dynamic plank exercises (merkins, peter parker, plank jacks, parker peter) with upward dog<>downward dog variations sprinkled in, ending with child’s pose
THE THANG: “Anna” partner WOD (see attached image)
MARY: forearm plank peter parkers, side plank dips L & R
ANNOUNCEMENTS: Please share your feelings about the absence of <@U5RTPS4M8> from today’s workout.

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10-20-30 for Bass’s Bday

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WARMUP: Mosey then SSH (57 times for Bass’s bday), windmill, imperial walkers, hillbilly walkers, moroccan nightclub, and cherry pickers.
THE THANG: Started off on benches – 2 sets, 10 each – step ups, inclined merkins, and dips. Mosey to wall – wall sits while bear crawling 2. Mosey to light poles where we did 10-20-30 of each exercise utilizing 3 light poles with runs between. Exercises were lunges, Carolina dry dock, squats, LBCs. Hit the wall again for more walls sits and bear crawls and then mosey back to Mary.
MARY: Gas pumper, American hammers, peter pointers, Freddy mercury, box cutters, and superman’s.
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and praises

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Arms-Abs-Curls

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I prefaced to the group that I had run 18 miles on Sunday, and I was not going to do any running today. It was all arms and abs. The music selection was provided by Sirius Octane Workouts. So, here we go.
WARMUP: Moroccan Nightclubs, windmills, merkins, stretching
THE THANG: 1 minute on, 30 seconds rest. The second timer app threw me for a loop to start as it tried to do 3 rounds of the same exercise to start and not go through the full set and start over 3x. So we started with 3 rounds of curls until I figured out it was off. I finally got it fixed, and we rotated through more curls, merkins, pull-ups, dips, big boys, lbs, overhead presses, American hammers, man makers, flutters, and bent-over rows. We did that twice and then started to run out of time, so I sent the crew on a run down the hill and around the parking lot while I put together a shorter one to finish out the morning. The final set included Knees to the chest on the bar, toes to bar, V-ups, chest press, merkins, and one more set of curls just to keep it spicey.
MARY: Freddie Mercuries, Hello Dollys
ANNOUNCEMENTS: Service-find something to get involved in.
COT: If you’re #1 not in a shieldlock, get in one. #2 If your shieldlock doesn’t have a dedicated time to talk, make it. In just a few weeks, my shield lock has really helped me in several ways by being able to talk to the group in a place of no judgment and support. When you can talk about it in a safe space, it can make it easier to have those conversations with those outside of the group that you need to.

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Almost an “SWF”

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It’s “Varsity” so I took the approach that we’d essentially cut right to the chase. Out of my own need, we needed a little bit of a warmup. So…
WARMUP: Run a bit then circle up:
The typical hits: Windmills, SSH, Squats, Merkins

THE THANG: Grab a cinder block and post up at a pull-up bar as our home base. We had 4 points of interest we’d travel to after completing 5 Dead-Hang Pull-Ups (DHPU) each time, more details below. Some PAX were more “dead” than others on their pull-ups…IF you know what I mean. Here was the order of events:

1. (5) DHPU, hoist the cindy overhead and walk down the hill, make a left into the parking lot for (10) Man Makers, (10) Thrusters, (10) Leg Lifts. Travel back to the bar with cindy overhead.
2. (5) DHPU, leave the cindy and run down the hill make a right and stop at the start of the circle. Bear crawl the circle then (10) each leg Spiderman Merkins, (10) 4ct Mountain Climbers, (10) each leg Peter Parkers. Run back to the bar.
3. (5) DHPU, leave the cindy and run to the stop sign at A.O. Jones Road. (10) Diamond Merkins, (10) Regular Merkins, (10) Mike Tysons. Run back to the bar.
4. (5) DHPU, leave the cindy and run to the entrance of the band practice lot. Modified Jack Webb to include 1 Burpee:4 Carolina Dry Docks. We went up to 5:20. Run back to the bar.

That concluded the 4-corner portion but we still had a little left in the tank and a little time on the clock.

With Cindy’s
(15) Curls
(15) Overhead Press
(10) Simbas (Thanks Rafiki)
(10) Toe Touches

Drop the cindy’s back at their rightful home and mosey to COT for a little bit of Mary.

MARY: Included above
ANNOUNCEMENTS: All about the Fast 5 for Luke tomorrow.
COT: 5th CORE PRINCIPLE

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IRON WILL

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Hero Workout: “IRON WILL”

In honor of Navy SEAL Michael A. Monsoor
Killed in action on September 29, 2006, in Ramadi, Iraq, after throwing himself on a grenade to save his teammates.

WARMUP:
• SSH – 25 IC
• Merkins – 15 IC
• Windmills – 15 IC
THE THANG:
Each round represents one of his teammates—3 survived because of his actions; the 4th round is in his honor.

Round 4x – with Cinder Blocks

• 29 Cinder Block Thrusters (age at time of death)
• 400m Run (or 2-minute high knees if no space)
• 10 Burpees (to represent the 10 SEALs on his team)
• 20 Merkins (strength in sacrifice)
• 30 Air Squats (stand strong)
• 9 Man Makers (Sept. 29 – the day he died)

MARY: some LBC & Dolly’s
ANNOUNCEMENTS: sign up for fastest 5k
COT:

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2 is better than 1

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WARMUP: light stretching and mosey
THE THANG: mosey / walk around NAFO – 2nd and 3rd F discussion
MARY: no
ANNOUNCEMENTS: newsletter
COT: prayers for RB kids and marriage

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Q school at ROF

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Five students attended Q school, and 3 runners posted at NAFO this morning. This is what they did:
WARMUP: Disclaimer and slow Mosey around NAFO parking lot. Circle up for COP
THE THANG:
COP: SSH x 30, windmill x 10, squat x 20, merkin x 10/hold/Peter Parker x 10/Left arm and leg high/6″/regular/mountain climber x 10/6″/recover, LBCx20, Morrocan night cub x 30
Run to the bottom of the hill by the ROTC building for Jacob’s Ladder (1-7), pull-ups at the top of the hill
People’s chair along the ROTC building x 90s, recover, round 2 with the Pax each running to the road, doing 3 burpees, running back to the wall.
Mosey back to the parking lot for cocaine bearcrawls along the parking spaces (1-5 merkins at each line)

MARY: American Hammer x 20, hello dolly x 20
ANNOUNCEMENTS: Fastest 5K in a couple weeks, Bethel Men’s shelter this Thursday, April 3
COT: Prayers for families, Splinter’s 2.0 in a difficult situation, Becky with cancer, Cash’s family
NMM:
It was a privilege to lead Q school this morning. Here are my pearls of wisdom from Qing workouts for the past 12 years:
1. Always have a watch to keep track of your time (start and end promptly).
2. Ease into the workout with a light jog, SSH’s, and windmills to stretch the major muscle groups.
3. I typically count at a slower cadence for more effective training. I make sure the workout is balanced with strength and cardio conditioning.
4. Use pull up bars whenever they are available at your AO. Try to work a back exercise into every workout (like Superman).
5. Steal shamelessly from other Q’s. I stole frequently from South Charlotte and local Pax (Geronimo was one of my favs). Today’s cocaine bearcrawls were stolen from Poppins (who stole from someone else, I think).
6. Due to my early work schedule during the week, I can’t stay for COT, and it’s something I truly miss. F3 has been a blessing in my life.

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