Tag: Senator Tressel

Fun at the Corral

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8 left the warmth of the fartsack for the cold
of the Gloom (25 degree real feel). It started cold but we warmed up fast with a full-body beatdown and epic mumblechatter. Here’s what we did.

Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)

Mosey to Mailboxes
– 20 Squats, Lap
– 20 Squats, 20 Merkins, Lap
– 20 Squats, 20 Merkins, 20 American Hammers

Mosey to Harris Teeter Wall with a stop to return a shopping cart (because that’s what we do)
– 20 Bulgarian Wall Squats
– 20 LBCs (feet on the wall)
– 20 Dirty Hookups – feet (IC)
– 20 Dirty Hookups – hands (IC)

Long Mosey to Rita’s slowing to smell the dumpsters (because that’s what we do)
– 20 Forward Arm Circles (IC)
– 20 backward Arm Circles (IC)
– 20 Seal Claps (IC)
– 20 Overhead Claps (IC)

Mosey to Mailboxes
– 20 Bomb Jacks, Lap
– 20 Bomb Jacks, 20 Werkins, Lap
– 20 Bomb Jacks, 20 Werkins, 20 Ab Mat Sit-ups

Mosey to Half Wall
– 20 Step Ups
– 20 Irkins
– 20 Dips
– 20 Derkins
– 60 Calf Raises

Mosey back to COT with Karaoke and Nur mixed in around Walgreens (1.55 miles total)

– 10 Captain Thors (1:4 ratio Big Boys/American Hammers)
– Cool down stretches (because we don’t do that enough)

NMM
Today was about spending time in proximity to our brothers. We were in no rush to get where we were going, but we made it anyway.

This time of year seems to be rush, rush, rush. Work deadlines are looming. Just a few more shopping days left. Gotta get to both sets of in-laws. How many pounds did you say you would lose by yearend? Have to get it all done.

But Christmas is the season of anticipation – a time to savor the moments, not rush through them. Take time off of work. Play games with your kids. Watch the family Christmas movies. Listen to your relatives tell the same story you’ve heard 100 times. Drink the hot chocolate, eat the extra slice of pie, and post with your buddies. Let’s slow down, breathe in the joy, and let the season fill your heart.

-IJ

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Murder Bunnies pre-season

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WARMUP: a short mosey followed by The usuals with some Apollo Ohnos thrown in.
THE THANG: mosey to the Pull Up bars, 5 PUs, 15 dips 10 Squats, run around to COT, 10 Merkins, 25 LBCs, 15 Apollo Ohon, back to PU bars. 3 rounds of this. Grab a rock and head to the field for some Murder Bunnies, overhead press, curls & rows. Put the rocks back head to a nice steep hill. 30 second plank at the bottom Burpees at the top, 5 trips. Native American run, guy in the back does 5 merkins runs to the front. Do this around the park head to COT.
MARY: 5 minutes rotating lead. Special shot out for the Big Boy Flutters, not fun.
ANNOUNCEMENTS: read the newsletter
COT: Pryaers for friends of Senator with serious health issues. Prayers for safe travels home for Training wheels visiting from Spartanburg.

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Turn rain on 0515, turn rain off 0600’ish

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WARMUP: Gathered before 0515 and no rain. 0515 hits and the rain begins. Why create an environment that makes things a little easier?

Disclaimer given and we took off on a little mosey to the corner of the parking lot.

Circled up for SSH, windmills, cherry pickers, low slow squats, merkins, Peter Parker.
THE THANG: Ran to the oil change place that has the little wall in the back. Once we got to the wall, direction was given. 10-20-30 was the idea.
– 10 step ups, run around building
– 10 diamond derkins, run around building
– 20 step ups, run
– 20 regular derkins, run
– 30 step ups, run
– 30 wide arm derkins, run

Run through the smell gauntlet and all the way through to the apartments with the round about at the bottom of the hill. 10-20-30 again but no running.

Alternating between CDD and lunges, do 10 of each, then 20, then 30.

Last we did 7s at the bottom of the hill to the fire station entrance. NUR up the hill, regular run to the bottom. Bottom of hill was bomb jacks, at the Fire station was 4 count flutters.
MARY: Plank hold with some plank stretches
ANNOUNCEMENTS: yes, newsletter
COT: of course

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Failure is fine

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WARMUP: Gathered with our sandbags and left those for a quick mosey after a quick disclaimer. Came back for SSH, windmills, low slow squats, merkins, cherry pickers.
THE THANG: Came back to our sandbags and took our carabiners and clipped the ends to each other. Put them on our shoulders and then walked VERY close to each other. Alternating shoulders as needed but honestly, this lasted about 200 yards before the Q realized this wasn’t shaping up as it was in his head. Along the way we did curls and then curls and overhead presses.

We then unclipped and did 10 manmakers. We then took our bags to the tiered area and partnered up at the bottom. 1 partner with a 40 and 1 with a 60.

Partner 1 took both sandbags to the top and partner 2 stayed at the bottom doing pushups. Once partner 1 got back, there was a flip flop. Rinsed and repeated this.

Did this again with dips (just 1 round) and finished with flutters but for flutters it was a farmer carry.

Headed back towards COT but stopped at the curb for another idea…that didn’t pan out. With 2 sandbags removed, each pax laid down with a sandbag held in a press and then passed it down the line (last 2 guys had no bag yet) and then the first 1 guy that passed the bag ran to the other end in an Indian run style plan. Again, idea was ok but execution wasn’t great.

Moral of the story today – have a plan, execute plan, adjust plan, move forward.
MARY: we spared a few min
ANNOUNCEMENTS: complete
COT: complete

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Q has manners. Today

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WARMUP: stretch, SSH, Mtn. climbers, sherry pickers, ssh
THE THANG: Track work- 1sr lap stopping at 4 corners merkins, diamond, wide arm, shoulder tap- 2nd lap squats, alt lunges, jump squats, sumo squats 3rd lap big boy, American hammers, Mtn climbers, LBCs 4th lap burpees, cool down – sprint intervals
MARY:
ANNOUNCEMENTS: convergence, bethel mens shelter
COT: prayers for family, travel, thanksgiving

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A Great Fall Morning Run

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WARMUP: None
THE THANG: After COT, Spud, Minuteman, and Vuvuzela hit the trails. The rest of the Pax headed west on 160 for about a mile and took a left on Front Street. We took a circuitous route mostly through the Baxter neighborhood and hit good hills at Gardenia and New Gray Rock. After a quick pit stop at Starbucks, we finished with a loop around Kingsley and ended back at Panera. Approx 6 mi.
MARY: None
ANNOUNCEMENTS: Christmas Party Dec 21.
COT: Prayers for Zach and Abbie as they continue long rehab. Prayers for the group running now (safety) and for Pax running the Lake Haigler 12 hr. Prayers for the USA as we transition to a new president and for the people of Ukraine, Israel, and Palestine. The great fall weather and good fellowship today was a great way to start a Saturday morning.

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40 days left til 2025

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7 @ stockade, cold morning.
Jog around the parking lot, picked up a couple late comers.
Warm ups – SSHs, Imperial Walkers, Windmills, plank.
Next, we moseyed to the entrance of the Apartments. Six count Merkins – three down, three up. Continued on our journey to the back of the apt complex, bear crawl to the top of the hill in honor of <@UMVTXH0BX>.
Continued on our trek to the fire station hill. Lunge walk down to the bottom, run up to the fire station.
Mosey to Sonic for Dora
Carolina Dry Docks, Dips, Flutters.
Back to COT for Mary
Short lesson today – less than 40 days to New Year, get started now on goals so you can hit the ground running on Jan 1st.

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Looking for the ? over the ladder ?

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Disclaimer provided and salutations

WARMUP:
In reps of 10, 12, & 15
SSH
Wind mills
Moroccan night club
Imperial Walkers
Hillbilly Walkers
Cherry Pickers
THE THANG:
Ladder runs: List of movements in the following rep sets. All movements must be completed then run :man-running: a lap around the lot before starting the next set of reps.
Reps sets were 30, 20, 10, & 5
List of movements:
Squats
LBCs
Merkins
Bomb Jacks
Calf Raises
Flutter Kicks
Lunges
Carolina Dry Docks
American Hammers
Mountain Climbers

MARY: Yes, Return to COT for 10 mins of Broga and shared about journey to my first half marathon: Setting goals, staying consistent, DFQ, and surrounding yourself with people that will motivate and support you.
ANNOUNCEMENTS: read your newsletter, thanksgiving convergence, etc
COT: Always stays in COT.

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