Tag: Rumbling Bald

Poop virus

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WARMUP:
Because it’s 35 degrees and raining, we will warm up
SSH
Low Slow Merkins
Peter parkers
Low slow squats
Run a lap

THE THANG:
Every Minute on the Minute:
10 burpees
Until failure

After failure:
Run a lap of shame
then 10 Merkins EMOM until failure

After failure:
Run a lap of shame
then 10 squats EMOM until failure

MARY:
Tie breaker between Dark Helmet, Italian Job, and Battle Bot:
Max dead hang

ANNOUNCEMENTS:
COT: “on Earth as it is in Heaven”

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Varsity Smorgasbord

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Disclaimer and began with a run around the NaFo high school campus.
Warmup: SSH, Windmills, Imp Walkers, Low Slow Squats, cherry pickers, Peter Parkers, plank stretches
-Run-
Thang 1: Burpee relay: run to next line of parking spaces, do 7 burpees, run back to baseline, run to second line/7 burpees, run back to baseline, run to third line/7 burpees, run back to baseline, plank for six.
-Run-
Thang 2: Pull up bars: Pullups, toes to bars, chin ups, knees to chest; repeat.
-Run-
Thang 3: Bench mench: step ups, dips, squats, derkins, calf raises.
-Run-
Thang 4: back in the parking lot: do 7 mtn climbers at each row of parking spots, not a relay, plank for the six. There were six rows.
-Run-
Thang 5: slam ball toss: pax on their six, close in, toss 15lb slam ball to each other, be nice and call their name before tossing the ball. Also did a variation where pax did a sit up with the ball before tossing.
Mary
Fini
COT

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Q School at RoF – Leadership

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YHC was honored to lead the Pax at Q School at Ring of Fire. T-claps to Cake Boss for leading this monthly event in an effort to standardize the Q across the region. While well suited for FNGs as part of the onboarding for the Fort, Q School represents an opportunity for all Pax as being the Q represents a leadership opportunity and leadership requires practice.

WARMUP:
After reviewing this disclaimer, YHC instructed the Pax on leading as a Q as part of the responsibility to positively influence himself and others. Within this responsibility lies trust that the Pax will follow the Q until the he leads them beyond reason until an unsafe environment or without proper instruction.

Mosey to NaFo band lot for COT and review of cadence counting
SSH x 20
Mtn x 20
IW x 10
CDD x 10
MNC x 10
Merkins x 10

THE THANG:
The next discussion focused on preparedness as a Q and focused on the following:
– Reading backblasts
– Simple in design
– Scalable
– Challening effort across all fitness levels

Mosey to end of the lot for “lazier Dora” which included an explanation on Dora from Harry Caray.

Partner Up
100 merkins alternating by 10 while other partner holds plank
Run to flag pole and back
200 Squats alternating by 20 while other partner holds Al Gore
Run to flag pole and back
300 LBCs alternating by 30 while other partner holds protractor aka 6 inches
Run to flag pole and back

Next up a discussion on Vision and Articulation and a reference to Exhortation.

Mosey back while stopping for “Death By” for burpees.
Every minute counts go from 3 to 6 to 9 to 12
MARY:
Finished with 10 Big Boys
ANNOUNCEMENTS:
– Wine Dinner
– Bethel Men’s Shelter
– Jaeger
COT:
We went around the Pax “CSPAN style” expressing gratitude and prayers across jobs, healing, children being saved and our parents. YHC was blessed by the presence of these men today and hopefully each feels challenged to be the light for the remainder of the day.

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50/50

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WARMUP: SSH, MNC, IW, CP, HM, DD
THE THANG:
Run car line loop – 50 Merkins / 50 Squats
Run car line loop – 50 Incline Mer. / 50 LBC’s
Run car line loop – 50 Plank J. / 50 SSH or Dips
Bear Crawl 1/2 to COT / Lunge Walk to COT
MARY: Leg Lift, Dying Cockroach, Penguin, Flutters
ANNOUNCEMENTS: Jaeger, Bethel, RYN
COT: Yes

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30 / 30

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WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon
THE THANG:  
Track
Run Lap – 30 Merkins / 30 Squats
Run Lap – 30 Plank Jacks / 30 LBC’s
Run Lap – 30 Merkins / 30 BB Sit-ups
Bear crawl to 50 YL / Lunge walk back
Run bleachers / Up & Down stairs back
MARY: Yes
ANNOUNCEMENTS: RYN
COT: Always

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30 / 30

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WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon
THE THANG:
Track
Run Lap – 30 Merkins / 30 Squats
Run Lap – 30 Plank Jacks / 30 LBC’s
Run Lap – 30 Merkins / 30 BB Sit-ups
Bear crawl to 50 YL / Lunge walk back
Run bleachers / Up & Down stairs back
MARY: Yes
ANNOUNCEMENTS: RYN
COT: Always

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Push through whether your life is in order or not

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WARMUP:
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walker
Mosey around loop, karaoke, mosey, karaoke, mosey. Stop at curb and 10 inclined merkins on curb in cadence, mosey over to the pull up bars and 10 low slow squats in cadence.

Grab a cinder block for each man, and mosey with block above your head to the first covering and leave blocks on ground
THE THANG:
Head to the bus loop cover for 4 quadrants:
– 5 burpees every time you make it back to the center
– Run to boards:
Board 1 – 40 American Hammers in single count, then lunge walk back to center
Board 2 – 20 bomb jacks, then run back to center
Board 3 – 20 squats, then karaoke back to center
Board 4 – 15 Mike Tyson’s, then Nur back to center

Card game:
Run to other side, pick up a card. Nur back to start and complete the below exercises.

Numbers 1-10, do the number of reps per card:
Hearts – Goblet squats
Clubs – 2-hand upright rows
Diamonds – 2-hand curls
Spades – Cindy swings
 
A – 5 Man-Makers
K – 10 Lunge squats w/block on shoulders, single count
Q – 15 flutter with press – count on press
J – 20 Plank pull-throughs
 
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice

MARY:
20 knee-ups at the bars
1-minute wall sit
20 more knee-ups
ANNOUNCEMENTS:
COT:

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Warm morning

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Jog lap around lot with some high knees and butt kickers, then some windmills.
Every minute on the minute for 10 minutes:
5 burpees, 10 plank Jack’s, & 10 LBCs.
Jog another lap then line up for some 11s between parking islands. 11s with bombjacks and merkins.
Jog over to bus loop and partner up. P1 does exercise while P2 waits, then flapjack.
First round was 20 partner burpees, run a lap.
20 partner jump squats, run a lap.
20 partner burpees, run a lap.
20 partner bombjacks, run a lap.
Migrate over to main lot. Bear crawl from parking spot number to island, 5 merkins, crawl bear back to number, 5 big boys. 5 rounds.
Just enough time for some mary: flutters and box cutters. Times up. COT.

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Only the best for the PAX of RoF

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WARMUP: imperial walkers, Moroccan night clubs, low slow squats
Grab a Cindy
Mosey to Gym entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Mosey to from main entrance with Cindy
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence

THE THANG:
Band Lot with Cindy
Murder bunny 10 yards
Mosey to 50 yard line 20 squats
Mosey back to goal line 20 merkins
Lunge walk to block
Rinse and Repeat till block is at 50 yard line
Start again

Back to main entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Back to Gym entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Return Cindy
MARY:
ANNOUNCEMENTS: Dam to Dam Bar Saturday
COT:
Prayers and Praises and be safe

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