Tag: Senator Tressel

Double trouble at The Rock

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WARMUP: cherry pickers, iws, merkins
THE THANG: 1st half mosey to marina. 11s with bear crawls and crawls bears. Merkins and squats. Shuffles with big boys. Mosey back to death hill. 5 rounds push hard up hill 15 merkins, 15 squats recover run down at bottom 5 burpees and 10 flutters 5 rounds. Mosey to pull up bars 5,4,3,2,1 with 10 bench dips in between each set. Mosey back to Cot for 25 bicycles and 10 big boys
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers for family, marriages and leading our kids

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Carrying the burdens

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WARMUP: Disclaimer announced and off to Grace Presbyterian lot

Plank until all pax arrived and moved into exercises
Windmills x 10 I/C
Cherry pickers x 10 I/C
Imperial walkers x 10 I/C
Hillbilly Walkers x 10 I/C
Merkins x 11 I/C
Honeymooners and Down Dogs
Shoulder Taps x 10 I/C
Down Dog, hands to feet
Rise and recover

THE THANG:

At the picnic tables, the following:
20 squats – ass to bench
20 incline merkins

15 squats – ass to bench
15 incline merkins

10 step ups each leg
10 incline merkins

Stand on the bench – reflect on whose shoulders we stand. Who loved us enough to get us out here and/or help you get to where you are in life? Go and thank them out loud.

YHC realized it had been exactly one year since my last Q at this site. A recycled weinke made a partial appearance, ladder style

Perform the first exercise in the sequence, the run to the church turnaround and back, add an exercise each time until completing 6 rounds, drop the exercise with the fewest reps each round thereafter.

5 burpees
10 diamond merkins
15 wide arm merkins
20 lunges – 10 each leg
25 squats
30 seal jacks

At 0555 PAX stopped where they were and proceeded back toward COT

The question pondered was to come up with one thing you’re carrying that, if shared, would make it feel lighter.

MARY: Time for dying cockroaches I/C

ANNOUNCEMENTS: Always – read your newsletter too.

COT: The challenges were shared and shoulders hopefully a bit lighter as a result.

NMM: The F3 community is one that has blessed YHC and many others. We walk along side one another so that we each know life is most meaningful when shared with others, the good, the bad and everything in between. YHC learned a few things today in COT and am grateful to those who posted and shared what they did.

May the sharing of our challenges help us realize we aren’t alone and that we can navigate life best with others rather than in isolation.

Thanks for the call, Sweet Baby Ray.

Gratefully,
Cyclops

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250th Birthday Party

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WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers

THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand because we had the free will to do so MERICA

MARY:
ANNOUNCEMENTS: July 4th workout at Catawba ridge
COT: prayers for marriages and anniversaries, prayers for travel, prayers for everyone coming back Monday with all the fingers they had on Friday.

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Four corners, lots of reps

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WARMUP:
SSHs, IWs, WMs, Plank

THE THANG:

4 corners of pain and some burpees
All corners start with 50 reps each, exercises stay the same each time around
– Corner 1: squats, then run to corner 2
– Corner 2: hand release merkins, then crawl bear to corner 3
– Corner 3: bomb jacks, then nur to corner 4
– Corner 4: LBCs, then bear crawl to center of basketball court and do 5 burpees (sandbags available for extra credit)
– Repeat. Reps go down to 40, then 30, 20, 10. Burpees stay at 5 each time

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Battle Buddies Reunited

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Partner Q is the theme at Alcatraz. Enjoyed the opportunity collaborating with my battle buddy from the Greater Than CSAUP on this one. I took the first half of the workout and concentrated on upper body while Shady took the 2nd half and ran us into some hills!

WARMUP: Short mosey around the COT parking lot, burpees OYO while YHC explained the exercises at each station located in several parking spaces in the lot.

THE THANG:
#1 – Set-up 12 stations with various equipment and exercises. All exercises targeted upper body and core. Asked the PAX to partner up. Partner1 performs exercise at the station while Parnter2 bear crawls to the middle row of parking spaces in the lot – performs 3 Kraken Burpees – then bear crawls back to Partner1. FlapJack and then move to the next station. Most teams completed 11 out of the 12 stations.

#2 – 30 minutes up, time for the 2nd half. Shady took us on a short mosey out of the COT parking lot, took a left and stopped at the 1st hill on the right. 7s were called with a combo exercise of 1 CDD + 1 Merkin at the top and jump squats at the bottom of the hill. Upon completion we moseyed to the spigot to cool off and then headed to the pullup bars. PAX were asked to hold plank while 1 PAX completed AMRAP of pullups. Once all PAX completed 1 round of pullups we moseyed to the hill on the backside of the ballfields. Ran down as a group and performed 10 walking lunges back and forth accross the street. We than ran to the top and repeated the walking lunge routine. Thank God it was time to head back to COT!

MARY: Shady led us in stretching

ANNOUNCEMENTS: Read your newsletter

COT: STK!

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America 🇺🇸 250

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WARMUP: Wind Mills, Squats, Jumping Jacks, Cherry pickers, Arm circles (25 of each)
THE THANG: 1st half McHale 4 corners of ball field sets of 25 for America 🇺🇸 250
Carolina Drys Docks, Mountain Climbers, Merkins, Flying Squirrels, Big Boys, Shoulder Taps, LBCs 50

2nd 1/2 Decibel Hill repeats, lunges, run up hill backwards, squats. Pull ups as we moseyed to 2nd hill for more repeats.

MARY: Body Destroyers, 2nd F Bagels
ANNOUNCEMENTS: Yes
COT: Yes

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Games in the rains

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WARMUP: side straddle hops, cherry pickers, Moroccan night clubs, imperial walkers

THE THANG:
We went to 4 stations with cards of workouts…cards moved forward back and back to start.

Between stations we did bear crawls and merkins

MARY: none

ANNOUNCEMENTS: newsletter items

COT: circle of trust

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Birthday Beatdown at BAOPS

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YCH and Cohiba had the pleasure of leading 18 men for a Last Call and Cyclops birthday beatdown at Alcatraz. Here’s what we did:

Warm-Up:

  • SSH – 57 IC
  • Imperial Walkers – 34 IC
  • Hillbilly Walkers – 33 IC
  • Moroccan Night Clubs – 7 IC
  • Windmills – 7 IC
  • Strawberry Pickers- 7 IC 

 
The Thang:

  • Dora: 57 Burpees, 57 Shoulder Taps, 57 Merkins, 57 Carolina Dry Docks 
  • During Burpees partner works, the other bear crawl 25 yds and crawl bear back.
  • During STs partner works, the other lunge walk 25 yds and back.
  • During Merkins partner works, the other Run 25 yds and Nur back.
  • During CCD partner works, the other Crab Walk 25 yds and back.

 
Mosey around the field
 
Handoff to Italian Job

  • Four Corners
  • Round 1 – 13 Squats, 13 Merkins, 13 American Hammers, 13 SSHs, 5 Burpees
  • Round 2 – 13 Calf Raises, 13 Diamond Merkins, 13 Flutters, 13 Mtn Climbers, 5 Burpees
  • Round 3 – 13 Jump Squats, 13 Wide Arm Merkins, 13 Freddies, 13 MNCs, 5 Burpees
  • Round 4 – 13 Lunges, 13 Ranger Merkins, 13 Dollies, 13 Turkish Get-ups, 5 Burpees
  • Round 5 – 13 Bomb Jacks, 13 Dry Docks, 13 Ab Mat Sit-ups, 13 Alternating Shoulder Taps, 5 Burpees
  • Mosey to Pull-up Bars
  • AMRAP Pull-up
  • 57 Squats
  • 57 Calf Raises
  • Mosey to wall near baseball backstop
  • 52 Irkins
  • 52 Dips
  • Mosey to COT
  • 5 Minutes of Mary

NMM
It’s always a pleasure to start the weekend with some friends in the park. Though we could have done without the heat and humidity, it nonetheless set us on the right path for the day. Happy birthday, boys. Hope it was a good one!

-IJ

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