Tag: Senator Tressel

A Scary Good Morning on the Rock

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WARMUP: yes, we moved and stretched and sprinted and skipped making full use of the parking lot/basketball courts
THE THANG:
Pax did four laps of Runde with a set of burpees prior to each lap (20, 15, 10, 5), followed by some core work while the Six finished up.

Handoff to Jekyll

Mosey to right field fence of baseball field and grab a partner
Partner 1 People's Chair
Partner 2 bearcrawl to 2B then run to outfield fence and back to start, then flapjack (3 total rounds)

Mosey to other field and line up along light pole for a series of sprints out and back across the field

Mosey to centerfield and circle up for story time told by Mr Jack Webb

Wrap up with some Mary, interspersed with Burpees of various flavors

ANNOUNCEMENTS: 4Bs, Bethel, Trash pickup
COT: yes!!!

A lively bunch this morning, topped off by the presence of Jiffy! Lots of chatter and laughs when we weren't sucking wind from running laps, burpees or sprints.

Thanks for the invite Masterpiece and for the partnership Jekyll. And thanks to all the pax for pushing hard. Honored to lead and to seize the privilege to post in The Fort.

#KeepPosting

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44th Birthday Q

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Today is day #5 and my birthday Q. What a week it's been!
WARMUP: FNG showed so we went over 5 Core Principals first.
SSH, Windmills, Moroccan Night Clubs, Stretching, Mosey
THE THANG: Second Version of the 1982. 19 rounds of 82 seconds of exercise and then a 30 second break. Rounds included:
SSH
Flutters
Big Boys
High Knees
Lunges
Squats
Calf Raises
LBCs
American Hammers
Freddie Mercurys

MARY: Sally was the guest of honor at the party
ANNOUNCEMENTS: Bethel, 4B's, Trash Pickup
COT: Prayers for F3, jobs, family and another trip around the sun.

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Coach’s Co-Q at Coach’s Box

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WARMUP: Led by Hominy: 20 SSH. 20 Mountain climbers. Mosey to loop.
THE THANG: 10 merkins. Lap. 20 Squat. Lap. 30 calf raises. LBC waiting for the 6. Mosey back to the skillet. Called 20 CCD. Do a violater.
Switch to LTrain.
Partners. Alternate between a run around light poles and AMRAP on the following sequence: Merkins. Lunges. LBC. At the end we closed with two rounds of burpees.

Discussion: Coaching.

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Getting Jacked at The Forge

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Came a little early to scout the area and select our spots for pain. Awesome weather, plan in place, time to work.

WARMUP: Stayed in COT with the usual suspects

THE THANG: Moseyed over to my vehicle to grab one of my favorite coupons, bricks. Each PAX took 2 and was asked not to let go of the bricks for the remainder of the workout.

We ran like Indians around the back of the parking lot to get the heart rate up and to become familiar with our DORA loop.
DORA: 75 BombJacks, 100 SSH ( Jumping Jacks ), 125 Seal Jacks.

After we were done DORAing, held Al Gore for a minute while we moved our arms to different positions.

Went on another Indian Run around the entire parking lot loop until we came back to COT. It was time for our Jack Webb

Jack Webb: 1:4 – 10:40, Merkins: OH Claps

After we were done with JW, held lunge position for 1min each leg while we moved our arms to different positions.

One last Indian Run around the back half of the parking lot until we landed at COT. Time to act like our favorite superhero.

SuperMans: 10 second holds for each position and held each position twice. Positions: Arms and legs straight out, Arms in field goal and legs shoulder width, Arms in airplane and legs wider than shoulder width, Arms in skydive and legs split wide.

MARY: LBCs & Flutters with bricks held up in the air

ANNOUNCEMENTS: Bethel Serve, Trash Pickup, 4Bs

COT: STK!

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National burpee day

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WARMUP:
20 ssh
15 Moroccan night club
15 Wind mill
15 Hill Billy walkers
15 imperial walker
15 cherry pickers
THE THANG:
Mosey around the school
Bear crawl along the parking lot with 6 shoulder taps at every third lane
Lunge walk back
Bear crawl along the parking lot with 3 merkins at every third lane
Lunge walk back
Duck walk along the parking lot with 5 squats at every third lane
Mosey to light poles
Run to the 10th pole
Do 10 burpees at the 10th pole
Run back do 10 LBCs
Run to the 9th pol do 9 burpees
Come back and do 10+9 LBCs etc.
Had to cut short and skip the running and do burpees only at each light pole
Run back to COT to do 20 lbcs
MARY:
ANNOUNCEMENTS:
COT: family, health

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Shoulders Where Forged

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WARMUP: 20 SSH, 15 Hillbilly’s, 15 Potato Pickers, 10 Windmills and 15 Imperial Walkers
THE THANG: Moseyed over to the church parking lot beside an awesome pumpkin patch. Partner up and do sets of 100 reps split between each partner they where:
100 squats: partner 1 does 25 squats while partner 2 bear crawls as far as he can till partner 1 tags him. Then partner 2 does 25 squats while partner 1 bear crawls on. After each exercise complete you and partner run a loop around the parking lot together. This sequence was continued for rest of workout with different modes of transportation.
100 Hand Release Merkins/ Bear Crawl
100 Carolina Dry Docks/ Duck Walk
100 Monkey Humpers/Duck Walk
100 LBC’s/Lunge Walk
We finished with 10 Burpees each while partners did Big Boi’s.
COT for some stretching with 5 minutes left.
MARY:
ANNOUNCEMENTS: read your newsletter
COT:

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Feig Meter säckleschmeißa

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WARMUP:

  • 15 Windmills
  • 15 Moroccan Nightclubs
  • 15 Hillbilly Walkers
  • 15 Imperial Walkers
  • 15 Cherry Pickers

THE THANG:

  • Mosey 1 lap around the HT
  • Bear crawl across the parking lot
  • Lunge walk accross the parking lot

Game:

Throwing a sack on a playfield deciding which exercise to do
After every throw run a round
If a. Field is hit twice or we miss the field 5 burpee penalty
In total
100 merkins
65 big boys
45 monkey Humper
50 rows
60 bicep curl to overhead press
MARY:
ANNOUNCEMENTS:
COT:

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Forge!

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Dojo was a no go so he handed the Q stick to me. Tired from two previous Qs this week, the plan was limited running and more strength training.
Quick warm-up then we headed to The Wall for 3 rounds Erkins, dips, and step ups. Next, we ran past the stinky dumpster to the back wall of HT. Wall sits bear crawl out merkins crawl bear back. Crab walk, LBCs, crab walk back.
Next we traveled to CVS for a four corner relay. Each member ran around the building 5, 10, 15 and 20
Merkins at each corner. Next person moved when pax ahead complete corner #1. Second round squats same count.
Back to COT.

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