Tag: Senator Tressel

Winging it at the Corral

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WARMUP: Quick mozy then mountain climbers, Moroccan Night Clubs, CDD and for the crowd pleaser….SSH
THE THANG: Due to technology issues, the scheduled Q wasn’t there so we winged it and the backblast is unlikely to be fully accurate. I probably should have completed this backblast right after the workout but, oh well.
After warmup we jogged to the side of the Harris Teeter for wall sits. The Pax took turns bear crawling out and doing five merkins while the others stayed “seated”. Burpees then followed the merkins.
Mozy to just in front of the Dollar Store for 11s. We took requests and Senator suggested Diamond merkins and Kermit chose bomb jacks. Laps went from the Dollar Store to the Indian restaurant at the other side of the parking lot.
Once completed, we returned to the side of HT for BTW countdowns, overhead claps and likely other stuff I don’t immediately remember.
With time remaining, we did mini 7s running from the side of HT to the other side of the street. (Again, I’m not recalling what exercises we did but we took requests for inclusivity)
With a few minutes remaining we returned to COT for boxcuttahs, hello Dollys and flutters.
Despite no actual plan, it turned out to be a good beatdown and everyone got something out of it.
MARY: Yep
ANNOUNCEMENTS: All the usual stuff
COT: Kermit’s friend and her health, quality time with kids.

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Hills and Thrills

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WARMUP: Jog a lap with some butt kickers. SSH, MC, merkins, Willie mays Hayes, Moroccan night clubs.
THE THANG: mosey to the pull-up bars. 3 pull-ups each. Everyone else doing squats while waiting.
2 rounds of 10 incline merkins/derkins, 10 step ups each side, 20 dips.
Hill work with big boys and flutters.
Loop back to the main lot for Standard Dora – 100 merkins, 200 squats, 300 LBC’s.
More hill work with bear crawls, lunge walk, and burpees.

MARY: 7 minutes or Mary to finish.
ANNOUNCEMENTS: read your newsletter.
COT: welcomed FNG Teen Spirit.

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Big 5-0

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Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.

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AMRAP 4 AUTISM 2025

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14 Bootcampers showed up (3 more for 6 @ 6) for the 4th annual AMRAP 4 AUTISM. YHC was humbled to lead this event again and thankful to all who’ve donated and those who showed up for the workout!

WARMUP: A lap around the park with a few stops along the way for the following services.
– 131 SSH – 1 in 31 children in the US are diagnosed with autism
– 60 squats – CDC estimates $60K per year of extra cost to raise a child with autism.
– 36 LBC – Two years ago the diagnosis rate was 1 in 36
THE THANG: YHC had a trailer full of Cindy’s and was ready for whoever showed! After the warmup I explained the following rules of engagement:
1. 36 min AMRAP
2. Partner count
3. 1 round = all 5 exercises
4. All exercises complete before moving to next round
5. Hands never leave the block. Autistic people never get to remove autism from their lives. For this 36 min we will not move our hands from the block.
Enough rules. Time to work!
1. 54 man makers
2. 54 frog squats
3. 54 yard fair carry with both blocks
4. 54 bent over rows
5. 54 BBBS

Finished with a last man standing sprint race with Stone Cold beating out Slapshot by a hair!
MARY: Nah
ANNOUNCEMENTS: Canoli Run
COT: BIG thanks to all who participated. If you have not had a chance to donate but would like to please use the link below.

https://secure.givelively.org/donate/autism-strong-foundation/f3-x-amrap-4-autism-2025

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Golden Corral 042925

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After selecting Option 2 (which was the wiser choice) we set off to do the business…

WARMUP: Mosey to the roundabout by the apartments at the bottom of Grant Farm. Some windmills, some cherry pickers, SSH, and such…
THE THANG: Mosey to the top of Grant Farm to the Sonic.

AMRAP 4 corners around the apartments on Grish St
– 10 burpees
– 15 Big Boys
– 20 CDD
– 30 Flutter (2-count)

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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SPRING BREAK FINALE

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WARMUP:
Mosey around the HT parking lot and circle up in front of the barbershop
THE THANG:
COP (mostly double counts):
SSHx 25, Low slow squat x 20, windmill x 10, wide arm merkin x 10/hold/MC x 15, hello Dolly x 20, Pretzel crunch x 20, Alt Lunge x 10/Jumping lunge x 10, diamond merkin x 10, Morrocan Night Club x 35 while walking to side island.

Line up along the side island and bear crawl to the opposite island, do 5 burpees at the end.
Rinse and repeat with crabwalking, lunge walk, and inchworms (4 trips total, 20 burpees total)

Walk to another island, line up and face the Harris Teeter.
Suicides to 1st, 2nd, and last island in front of store, x 2

Walk back to original spot for the <@UJGS2BBQD> killer hip/leg routine.

Repeat one more suicide run.

Mosey back to the shovel flag and circle up for Mary.

MARY:
LBC x 20, Box cutter x 20, Superman x 30. End with the body destroyer.

ANNOUNCEMENTS:
AMRP for autism workout tomorrow at Alcatraz, Canoli Run in May, read your newsletter

COT:
Prayers for those traveling this week, those battling cancer, family issues including infertility

It was a beautiful morning, and it’s always a pleasure to lead the pax. Great to see <@U08PSR5J883> and Miagi posting again. Keep it up, gentlemen!

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Sharing struggles

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WARMUP: variety of warmup stuff
THE THANG: jog to the front of middle school.
Pick a bench.
20 step ups
10 decline or incline merkins
10 dips
Run the loop in front
Repeat 2 times
Jog around back of school
Took a wallsit. Each shared a personal struggle dealing with right now.
Shook out between PAX
all in wallsit again. First guy did a burpee, bear crawl to end of line, burpee, back in wall sit.
Next guy goes. Did this down gym wall
Ran back to COT with a stop at picnic tables by cafeteria for another round of stepups, merkins and dips
Couple round the circle of PAX led Mary
Then some stretching.
MARY:
ANNOUNCEMENTS:
COT:

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Grassys Durag

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WARMUP: Mosey to church and then following exercises – SSH, windmill, imperial walker, cherry pickers, hillbilly walkers, Moroccan nightclub, merkins, 6 inches, etc.
THE THANG: Start with 7’s in the church parking lot running from one end of the parking lot to the other – burpees and big boys. Mosey back to the HT parking lot and use 2 islands to do the following between the islands – high knees, kaorake 2, nur, bear crawl, lunges, toy soilders. Mosey to area with rocks in parking lot – squat thrusters – 15, 10, 10. Curls – 20, 15, 10, 10. Chest presses with flutters – 15, 10, 10… Finish with Dora in the HT parking lot – 100 squats, 150 MC (DC), 200 LBCs
MARY: No time
ANNOUNCEMENTS: Naming of FNG – stand up! Read the newsletter.
COT: Prayer requests and praises, ended with prayer.

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Sharknado Returns To Alcatraz

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WARMUP: 15 Hill Billy Walkers, 15 Potato Pickers, 15 Windmills , 10 Moroccan Nightclubs and 15 Overhead Claps
THE THANG: Enter Sharknado:
Five different exercises 20 Reps each, after each exercise run up the big steep hill behind the baseball field heading to the marina.
20 Plank Jacks
20 Carolina Dry Docks
20 Big Boy Sit-ups
20 Sumo Squats
20 Hand Release Merkins
Most got 2.5 miles in with almost 800 feet elevation gain.

We spent the last 10 minutes stretching at COT. Judging from most guys faces this is something that is not done nearly enough!
MARY:
ANNOUNCEMENTS:
COT:

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