Tag: Sasquatch

Hills and Pull ups

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WARMUP: mosey to Print shop
SSH x 20
Imperial walker x 10
Hillbilly Walker x 10
Cherry picker x 10
Calf stretch runner stretch
THE THANG: triple nickel from town hall up hill past church
5 Bonnie Blair’s 2 is 1
5 jump squats at church each passing
5 Freddie Mercuries
X3

Go to print shop pull up bars.
5 pulls ups
10 merkins
15 squats
Lap around print shop

MARY: 38 Flutter kicks
ANNOUNCEMENTS: newsletter
COT:

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7th year Anniversary… with Burpees

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Warmup
 
Mosey to Grace Parking Lot
 
28 SSH IC
5 Windmill IC
20 SJ IC
10 MNC IC
28 Mnt Climbers IC
Stretch
15 Peter Parkers IC
 
Recover on your feet.
 
Flashback for 7 years in F3
DORA
100 HR Merkins
200 Squats
300 LBC’s  (First workout I ever did Fishsticks was the Q)
 
Also Grace Church Parking Lot
Pendulum Workout (Routine I “borrowed” off of Cha Ching)  10 – 5 Reps
Catalina Wine Mixers (an OTG favorite)
(no burpees in the middle this time)
Diamond Merkins
 
Run Back to COT
My personal Favorite with the remaining time left….
EMOM  10 Burpees a minute on the minute….. (only got 9 minutes in)
 
The question of the day is why…why I still am doing this after 7 years when I first thought I’d only give it like 3 months.
 
And it really is because of all of the guys I’ve met and learned from. When I started the saying was if you want to run fast…run with faster people. And There are so many HIMS in our region that run so much faster than me. Not just actual literal running but accelerating at all phases of life. These are role models for us and a big reason why I keep coming out, and I keep pushing. Everyone reading this has in some way pushed me to be 1% better than I was yesterday.  Thank you guys! And see you all in the gloom!
 

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Are you making this up?

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WARMUP: we don’t do that here
THE THANG:
We stayed together as a group today. First stop at Southstate bank for merkins. Second stop at Hoof and Barrel for 5 burpees, third stop at Delaney for 5 burpees with a plank jack, fourth stop at the roundabout at Cloverdale and Waterloo for 5 kraken burpees, fifth stop at Hubert Graham for 5 burpees with a triple jump squat, sixth stop at the roundabout by Model A for some American Hammers, seventh stop at the top of the back entrance to Colosseum for 5 kraken burpees with a plank jack and triple jump squat to end the Hightower. Down to the Colosseum for some Mike Tyson’s and flutters, then over to the bottom of Dave Gibson to partner nur up the hill.
We ran past COT and stopped to do 5 more burpees bc it’s a great way to strengthen the mind, then around Earth Fare, more American hammers, and finished right at 0600 at COT.
MARY:
ANNOUNCEMENTS:
COT:

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14 hogs 6 coyotes go into a bar

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WARMUP:
6ish Runners took off in da gloom
14 PAX moseyed to pharmacy lot for some COP

Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees

THE THANG:
Moseyed to town hall wall for some partner wall pull ups while partner was bear crawling parking lot
Switch out and two rounds

While wall sitting each PAX did one burpees in sequence

Mosey to WEP top lot
6 exercises 30 seconds as many reps as possible
Merkins
Flutters
Dry docks
Freddys
Shoulder taps
LBCs

Mosey to pavilion
Partner dos exercises while other partner take lap around pavilion
Burpees
Squat jumps
Monkey humpers

Reverse course and do everything again

MARY:
ANNOUNCEMENTS:
COT:

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Sub of the substitute Q

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WARMUP: mosey to goodwill
SSH
Imperial walkers
Hillbilly walkers
Cherry pickers
THE THANG:
Mosey to Planet Fitness explain exercises
5 Lt Dan
10 scissor kicks at eat stop sign through Waterstone. Right at the pool and up to Brusters. Left back to earth fare and stop a couple times for 5/10
MARY: none
ANNOUNCEMENTS: Dam 10k, bethels men shelter, trash pick up, jager, tortoise and hare and Ruck CSAUP
COT: prayers and praises

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Accumulator

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WARMUP:
SSH and Windmills while Beaker geared-up and joined us.
Ran to the new parking lot at the top of main for more warm-up:
Imperial Walkers
Hillbilly Walkers
SealJacks
Plank Punches
Travoltas

THE THANG:
Ran to Blackwell’s Tax service parking lot, which became our starting point for each accumulator round.

For each round, an exercise was called and pax ran to first telephone pole to do one rep (4 count), then ran to second pole for 2, 3rd pole for 3, and so on, until the 9th pole was reached and 9 reps were done. Once leading pax completed, he ran back and “swept” everyone else, wherever they were, such that we all ran back together.

We got half way through my weinke of 10 exercises:
1. Mountain Climbers
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Speed Skaters

Back to COT for a few exercises of Mary.

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Track, Block, Bars, Hill

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WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO

THE THANG:
1. Track Work:
800m Nur Charge to Run
Stop every 200m
15 merkins, 20 squats

2. Coupon Suck:
4 rounds, 1 OYO work – PAX work
10 Pullups – Wall Sit
10 Cindy Thrusters – Block Plank
15 Block Curls – Wall Sit
10 Overhead Squats – Block Plank

1. Coupon/Hill Work
DORA
100 Merkins
200 Squat
300 LBC
Block Farmers Carry – Half Down The Hill

MARY:
No time

ANNOUNCEMENTS:
Bethel Shelter

COT:
We can do hard things

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14 degrees

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WARMUP: dynamic forearm planking exercises – plank jacks, peter parker, parker peter, shoulder taps, merkins – all with upward dog <> downward dog (variable down dogs) in between; capped off with SSH

THE THANG: circuit = 4 sets (extra work at half time – see below)
1. 50# KB unilateral farmer’s carry (THE TIMER) ~40 yards
2. big boys sit-ups
3. 40# sandbag over-the-shoulder toss
4. 20# ruck backwards lunges
5. 25# ball slams (overhead to the ground)
6. partner merkin (for sets 1 & 2); partner leg throws (for sets 3& 4)
7. partner merkin (for sets 1 & 2); partner leg throws (for sets 3 & 4)

Half-time work (2 sets)
1. Side-plank dips with feet stacked on curb L x10, R x10
2. Curb hops 30 OYO
More Half-time work (2 sets)
1. J-Lo’s x10
2. Alternating curb taps 50 OYO single count

Overtime Work
Partner Push 20 yards (alternate – 3 sets) :face_vomiting:

MARY: SSH x10
ANNOUNCEMENTS: Break the Dam still wants you this Saturday.
COT: P&P for the Virtual Learning – Teachers, kids, and parents.

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IJ’s Hood Merkin Pyramid

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WARMUP: dynamic warm-up on iceless Earthfare sidewalk- high knees, butt kicks, toy soldiers, walking lunges, walking side lunges, side shuffles, high skips
THE THANG: Run to Brayden (some stops included) and to secret path to Italian Job’s neighborhood (more stops included) and back through Brayden (additional stops included)
The Stops:
2 burpees
2 burpees, 4 windmill merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins, 10 diamond merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins, 10 diamond merkins, 12 count REST
Then back down the pyramid
MARY: Some NUR heading back to EarthFare. Partner pushes in front of EarthFare.
ANNOUNCEMENTS: RYN – Read your newsletter.
COT: :pray:

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Partner bearcrawls at STL

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Disclaimer was disclaimers-hate me now… Love me later
WARMUP: windmills, downward dog, upward dog, runners stretch right, runners stretch left, shoulder taps,
THE THANG: partner up. One partner starts bearcrawling around EarthFare parking lot while other partner runs same direction around EarthFare until catches up with partner bearcrawling then you switch. Target is 4 laps around. Had to cut the four laps short at 3.75 bc needed to get the required 3 miles of movement in so moseyed for 7 mins at end.
next time have runners go opposite direction
MARY: keep that core tight.
ANNOUNCEMENTS:
COT: greatful for opportunities to lead family.

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