Tag: Saw Dust

Four Corners & a Burpee!!

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WARMUP: Abe Vigoda, Cherry Pickers, Flying Squirrels, Imperial Squat Walkers, The Drill Instructor,
THE THANG: Four Corners on the Football field, 50yd line and end zone, pick a card, do the Thang, run, nur, karaoke, side shuffle to each corner. The 400m run around the track was a crowd pleaser. One burpee in the middle of the field in between sets thanks to @Twister who was pumped up to an ‘80s rockin’ soundtrack of Boston, Christopher Cross’ Ride Like the Wind, The Cars, Led Zeppelin, Van Halen. Indian run back to COT.
MARY: Box Cutters, Flutters, LBCs
ANNOUNCEMENTS: Black Flag workout, 08/04 Convergence @ PKMS, Shovel Handoff
COT: Prayers for @Cornerstone’s neighbors

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Dora the explora?

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WARMUP: Moroccan night clubs, cherry pickers, windmills
THE THANG: Dora with 200 reps at one end and coupon work at the other. Partner workout.
MARY:
ANNOUNCEMENTS: Convergence on 6/10
COT: Be accountable and prayer

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Murph Madness Recovery

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WARMUP: The usual suspects: Cherry Pickers, IW, some other stuff

THE THANG: Slowsey to the basketball courts: merkins on one end, mosey to the opposite island and back. Rinse. Repeat.

Slowsey down to the concession stand. SSH, BBSU.

Slowsey around the track twice and back across the bridge.

Randomized 11s (LBC at hilltop, SSH at bottom)

Slowsey to school front via basketball courts.

Slowsey to COT for pain randomizer.

MARY: Who? Core principle says “men only.”

ANNOUNCEMENTS: Remember, you are not alone. Your brothers in the gloom are just a slack message, text, or phone call away.

COT: Prayers for our missing brother’s family following his untimely departure.

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Bo-berry day

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Quick disclaimer then mosey over to front of school. Some basic warm-ups: SSHs, windmills (with appropriate amount of moaning), mtn climbers, parkers. Lap around drop off line to show everyone the .25 mile loop.

The Bo-berry mile (no clue where this name came from). 10 burpees, 15 merkins, 20 squats, run a lap. Repeat this series 4 times.

Partner up for some jump overs. P1 does a burpee while P2 holds plank. P2 then drops to 6″ hold while P1 jumps over to do burpee on other side. 10 burpees for P1 then flapjack. Repeat but this time only do 8 each partner.

Mosey over to benches under awning. 5 box jump burpees, 10 derkins, 15 dips, then run to stop sign and back. Rinse and repeat.

Mosey back for about 4 rounds of abs before times up and COT. Lots of chatter about FishStix’s form today but it was hard to really tell b/c he was usually so far in front of everyone. Great work by all this morning and thanks Headspin for chance to Q!

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Black Diamond Month at The Ranch – Week 3

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WARMUP:
– SSH x50
– Burpees x5
– Imperial Walkers x10
– Merkins x10
– Moroccan Nightclubs x15
– Mosey from the parking lot around the front of the Middle School and then to the parking lot by the football field.

THE THANG:
Ladder workout starting at the entrance to the parking lot:
– 6 Burpees
– Run around the side of the playground and then into the playground to complete 1 pullup.
– Run back to the start for 5 burpees
– Run back to the pullup bars for 2 pullups
-Continue the series until finishing with 6 pullups at the pullup bars

Mosey back to the main parking lot and eventually to the back of YHC’s truck to access the hell pavers.

Escalating rectangles:
3 rounds with an exercise for each corner of the rectangle. All exercises are 20 count.

Exercises:
– Curls
– OH Press
– Bentover Rows
– LBC with arms extended with the block overhead

Rectangle (small)
– Start of the far corner of the parking lot closest to the street and picnic tables
– Station 2 is right after first large island of grass separating the sections of the parking lot.
– Station 3 is after crossing the width of the parking lot to the small road
– Station 4 is the last corner of the rectangle down the small road

Rectangle 2 (medium)
– Station 1 is the same start point.
– Station 2 is at end of the full length of the parking lot
– Station 3 is just passed the end of the lot we park in on the small road
– Station 4 is the same last point as the first round

Rectangle 3 (large)
– Station 1 is the same start point
– Station 2 is the same as rectangle 2
– Station 3 is next to road barriers by the kindergarten playground.
– Station 4 is by the main entrance to the elementary school
– Finish at the start

MARY:
Only one minute remaining:
– American Hammer x 15
– Big Boy Situps x10

Thank you Poppins for the opportunity!!

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Halting Ring of Fire

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17 pax posted at Ring of Fire.

Started with a run. Did some Toy Soldiers and carioca.

Warm up with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.

Ran around to the back of NaFo.

Did bench work: step ups (10 each leg), incline merkins (12 I/C), dips (12 I/C), butt touch squats (12), decline merkins (10 I/C), calf raises (18).

Proceeded to run some more, and stopped at the band practice lot. Did “Munitions factory”:
Pax do low plank for 1 min (this is home), then bear crawl about 100 yards (this is your commute), then do work at your factory making BOMBS (pax do 25 each of: burpees, OH claps, merkins, big boy sit ups, squats), then commute back home doing a nur, then plank for the six.

Then we ran to the pull up bars.

Did 6 pull ups and 6 toes-to-bar
.
Next run back to shovel flag for some mary…we did the Sally (Moby’s Flower) routine where leg raises for “bring sally up” and 6 inch leg hold on “bring sally down”.

Fini, COT.
HALT = Hurt, Angry, Lonely, Tired. These can be triggers for our Jester. Be aware so that you might be able to break the cycle.

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Black Diamonds… No Burpees

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Warmup:

15 rounds
30 seconds work 10 seconds rest
15 Merkins and 15 LbcS

Quick Michael Phelps Cool down and then moseyed around the elementary school circle to the base of the hill.
Did a EMOM where every minute on the minute we’d run up the hill and then after another minute would run back down the hill. Repeated until all Pax finished these exercises:
25 HR Merkins
100 Squats
150 2- Ct Flutters
50 Diamond Merkins

Run to Elementary School got to the far end and did the following:

30 Seconds work 10 Seconds rest
SSH
High Knees/Jump Rope
Imperial Walkers
Catalina Wine Mixers

X2 Rounds

Run back to COT

Did a Jack Webb of Big Boy Situps with Freddy Mercury’s

This took us straight to 6.

Big question today for the Pax to mull over is “what’s your black diamond?” What’s you big challenge and how do you overcome it?

Thanks to Poppins for the lead!

Take care everyone!

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Football field with Yds to go!

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WARMUP: SSH, Windmills, Cherry Pickers, Imperial Walkers, Merks, Squats, Slow mosey, Rebel Merks, LBCs…
THE THANG: 6s and 11s on the Foorball field using the Yard Markers as pain points to traverse the 100yds. 6s Big boys and burpees greeted the pax followed by BombJax and Merks followed by a round of 11s with Squats and Plankjax. Pax fluttered waiting for Six. Circled up midfield for a quick Starfish set up using each corner of field for an in-cadence random Pax grabbing the reigns.
MARY: 4 mins round of Mary that Senator Tressel upgraded w some Xs and Ohhhs – that was a crowd pleaser!
ANNOUNCEMENTS: Cannoli run, Newsletter, and You
COT: Prayers and Praises for Drop thrill, recent surgery for Pax members, Luka and parents, and health and patience in general.

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