Tag: Sasquatch

Coupons special toys

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WARMUP: Mosey to parking lot next to AO and circle up for:
Merkins
SSH
Mosey behind the elementary school and cicle up for:
Imperial Walker
HB walker
Mosey behind the middle school and circle up for:
Mt Climber
Plank Jacks
Mosey to the other side of the middle school and circle up for:
10 Burpees OYO
Mosey to the front door of the middle school.

THE THANG: 10 stations with different types of toys. Each PAX choose a station. Do exercise for 2 minutes until the timer is done. Then run a lap around the parking lot in front of the school. Then when PAX come back choose a different toy to play for the next 2 minutes, rinse a repeat.
ST1: triceps extension with bar bell
ST2: squats with cinder block
ST3: KB swings
ST4: core roller
ST5: Curls using elastic straps attached to balance ball
ST6: Jump Rope
ST7: Chest press with 25lb disk
ST8: Butterflies with 2 small barbells
ST9: Overhead press with 40lb elastic strap
ST10: Ball Weight slams
All the PAX were able to complete at least 8 exercises and 8 laps around the parking lot.
Used background classic rock music while we completed the whole routine.

MARY: Grab all the toys and fast walk it to COT.

ANNOUNCEMENTS: All the different D2D found raisers coming up in he next few weeks. Thanksgiving convergence. FIFA WC bracket fantasy futbol.

COT: prayers for traveling, prayers for families.

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Scary DORA

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WARMUP: 40 SSH, SLOW Windmills, Imperial walkers, Hillbilly walkers
THE THANG: In a push to not only do something hard physically, but to fight through the mental pain as well. Life’s hard and that’s why you can’t do it OYO. Indian Run around the campus. It’s a big campus and lost a few along the way. Circled back and found a place for the main event in the elementary school bus loop.
Scary DORA: 100 Burpees, 200 Big Boys, low plank while your partner ran around the circle 3x. Run back the way we came to COT, which was a long way.
MARY: Freddies, Flutters, Dollys, Merkins
ANNOUNCEMENTS: Shieldlock Challenge, Bethal Men’s Shelter, Thanksgiving Convergence, Thanksgiving volunteer opportunites.
COT: Prays asked for. Lots of transition for people and praise for getting out of bed again.

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moderateish at footloose

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WARMUP: mosey, SSH, low slow squats, merkins
THE THANG: played Charge (everyone’s a winner). We went over 1.75miles more burpees than desired and put in work.
MARY: plank Jack’s, burpees,
ANNOUNCEMENTS:
COT: prayers for marriages and fighting the selfish desires to focus on my agenda rather than helping others.

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Pathfinder: Was that a Grey Wolf or a Coyote (or a Mountain Lion)?

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WARMUP:  I’m pretty sure 3 out of 4 of the PAX came in HOT today…so clearly no need to warm up. Headlamps on! Let’s roll!!
THE THANG: Launched from ASC Greenway Horse Barns toward “No Name” trail. Stumbled upon a [probably not] wild horse. Alright… it was a horse (yes, a ginormous horse) just strolling around in the dark looking for snacks (we presumed). Since we had CC ( 🐕 ) with us, we opted to turn back and head out another way. The course was 5 miles-ish+ total. We ran to the top of Cantrell, onto Muscadine to Wagon Loop, up and over the Wagon Loop hill (renamed “Opportunity” because it gives you the opportunity to run up the “beast of a hill” from the swinging bridge to the Canteen) to Blue Star, around the lake to Timberline and back up to the peach orchards and the on to the horse barns.

So, to the title of the workout…While running up timberline we (possibly just me) saw what appeared to be a grey wolf dart across the trail about 20 yds ahead of us (yes, grey wolves apparently don’t live here) or maybe it was a large coyote (more than likely not a mountain lion – they apparently don’t live here either, but…a story for another time). No one was eaten and our pace mysteriously accelerated for the last portion up the hill, so there was that!!

MARY: This is a running Workout – we’re lucky to just survive that!
ANNOUNCEMENTS: Read the newsletter!
COT: Lots to be thankful for and prayers spoken for the “stuff” going on in our lives!

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Ironclad for the Win

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WARMUP: SSH, Imperial Walkers, LSS, Moroccan Nightclubs, downward dog/honeymooners
THE THANG: my son Ironclad (11) has been posting at the Yard and was very eager to help create the winky.  He wrote out the exercises so this is a workout an 11 year old can do 😉

5 reps of Merkins, Derkins, Diamond Merkins, Parker Peters.  Run half way around the loop and complete another set of 5 reps of each exercise.
Rinse and repeat but increase the rep count to 10 of each exercise.

Mosey to the back of the school for some wall work. Balls to the Wall. Every man does a 10 count (hold position for 90 seconds). Recovery is a wall sit for 90 seconds. Rinse and repeat!

Mosey to the next station:  
Round 1: 20 SSH, 20 Flutters, 40 squats, 40 shoulder taps (double count), 30 Carolina Dry Docks – run a lap around the parking lot
Round 2: 20 Xs & Os, 15 Big Boys, 20 LBCs, 15 Flutters, 10 Diamond merkins

Mosey to the pull up bars:
Split in 2 groups. 1st group completes 10 pull ups. 2nd group completes 10 knees to chest using the swing sets. Flapjack and complete 2 rounds

Mosey back to COT for 2mins of Mary to finish.

MARY:
ANNOUNCEMENTS: t laps for Poppins and his work on the Kenya shoes collection.
COT:praying for Double Ds father in surgery today, for Lookout’s son as he is dealing with seizures. Spectre’s family as they fly in from Chicago before hurricane Ian. Praying for all this impacted by the hurricane.

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The Assembly Line

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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!

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Introducing the Office

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WARMUP: disclaimer
THE THANG: took a tour around the outer perimeter of the Manliest AO in the Fort. We stopped at what is now referred to as “The Office” where each man did a weighted pullup while another man stabilized the pull up station by holding a dip. After each man did their rep @Flounder decided to show us all up with preforming 3 weighted pull ups at the ripe old age of 76. We made one last lap around the VA and made it to the base of the hill by cycle bar where we took turns calling squats while passing a baby sandbag around the circle. Introduced the hillbilly squat: a deep squat followed by two hillbilly walkers. Then sprint up the hill to COT.
MARY: we did a few flutters
ANNOUNCEMENTS: Journey groups will be forming soon. If interested contact me
COT: prayers for schools, parents dealing with teens, marriages, work stress, and patience with in-laws.

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45s

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WARMUP:
15x
SSH
Low slow squat
Cherry Pickers
Moroccan Night Clubs
Peter Parker’s
Hillbilly Walkers

THE THANG:
45s
Count off in groups of 3
# of reps – 15
Do workout #1 together to start
Run down to loop and back
Do workout #1, #2 together
Run down to loop and back
Add new exercise after each run
Do exercises I. Cadence as team of 3
1. Merkins
2. Bobby Hurley
3. Flutters (DC)
4. Burpees
5. Lunge jumps (DC)
6. V-ups

MARY:
Plank for 6
15x Mtn Climbers

COT: prayers: parents and kids. Dads are learning they can’t effectively parent by yelling at their 2.0s. Have grace, understanding, and know when to listen and keep your mouth shut. Praises: Keep trying new approaches with 2.0s, ask how you can help them. Let them know when you make mistakes.

Serenity Prayer:
“God, Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”

Cubbie out

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