Tag: Senator Tressel

LATE, LATE BACKBLAST

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WARMUP:
Disclaimer and mosey out of the park, loop around Windward and back to the Runde parking lot
THE THANG:
COP (all in cadence): SSH x 25, windmill x 10, morrocan night club x 25, squat x 25, mountain climber x 25, pretzel crunch by 10 (LH/RH), Amercian hammer
Mosey to the pull up bars: One pax does 5 pullups while the rest holds: plank (round 1), Al Gore (round 2), and 6″ ab hold (round 3)
Mosey back to concession stand wall inside field 1. Split group in 2. Half the group runs to the fence and does 10 bombjacks (round 1), 10 Bobby Hurleys (round 2), and 10 squat jumps (round 3)
Hand off to Change Order for 2nd half. YHC left after the first half, so don’t have the details.

MARY: As noted. I’m sure Changeover did some Mary.

ANNOUNCEMENTS: Read your newsletter
COT: Change order led COT.

My apologies for the late, late, backblast. I am ‘old school’ and believe in the importance of completing a backblast following the workout. Sorry, Masterpiece!

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VIRGIN Q

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WARMUP: Disclaimer and mosey around the small loop in front of TCES with butt kickers, high knees, and some NUR thrown in
THE THANG:
COP: SSH x 25, Morracan Night Club x 20, windmill x 10, IW x 20, low, slow squat x 20
Rack up your bag and take another mosey around the small loop. Finish at the front of the drop-off line.
With the sandbag on your shoulders, lunge walk along the front of the school from the crosswalk to last brick column. Drop your bag at the end and run back to the start.
Everyone assume a plank position and one by one, run to the end, retrieve your bag, run back to the start, and hold Al Gore with your bag until everyone has returned. Rinse and repeat two more times.
Walk to the last brick column, and then mosey to the ‘amphitheater’ behind the baseball diamond. Drop your bag at the 2nd tier and jog down to the cement pad.
Jacob’s ladder (7’s) with merkins at the bottom and overhead bag tosses at the top.
Mosey back to the front of the school and do forward bag tosses from the last brick column to the crosswalk. Rinse and repeat two more times.
MARY (all in cadence)
All exercises done while holding the sandbag overhead: flutters x 20, side crunches x 20, V-up x 15, Hello Dolly x 20
ANNOUNCEMENTS:
HW 21 trash pick up this Saturday, Bethel Men’s Shelter on Nov 6, Christmas party in December (read your newsletter)
COT:
Prayers/praises
Pauly D’s mother-in-law losing SNAP benefits, ST’s former co-worker who passed away unexpectedly. Praise for F3!

I’ve been Qing workouts for 13 years, and signing up to Q this workout was kind of a big step for me. I shied away from rucking and sandbag workouts for a long time because I was afraid of aggravating my bum knee (arthritis) and my aging shoulders. About a year ago, I decided to try it, and so far, my body seems to tolerate the stress. These workouts are challenging and I struggle with them at times, but I love them. I hope today’s workout met the standard that has been set at this fine AO. Thanks for joining me today <@U088CUMTQ05> and <@U08NJ8FF1PF>

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Hills?

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WARMUP: ssh, cherry pickers, imperial walkers, Moroccan nightclubs
THE THANG:
Part 1 –
Mosey over to pull up bars for station 1, run down to bottom of hill for station 2
Station 1 –
5x pull ups
5x sandbag man makers
10x merkins
Station 2 –
5x burpees
5x jump squats
5x jump lunges

Part 2 –
Round 1 –
1 x sandbag man maker/burpee in the center before each corner
5 x merkins
5 x hello dolly
5 x flutters
5 x American hammers
Each round add 1 rep in center and 5 reps at corners. All got around 5 rounds in.

MARY: yes
ANNOUNCEMENTS:
COT:

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I Miss The Sink

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WARMUP: gear up
THE THANG:
Partner up.
Round one weight vest and rucks on:
Partner one starts bag tosses while partner two completed ten sandbag squats and ten sandbag deadlifts then front carry’s to partner one. Partner two then bag tosses while partner one completes ten sandbag squat and ten sandbag deadlift then front carry’s to meet partner two. Both mosey back to the start where the kettlebells were left for ten swings and ten merkins. Mosey back to where the sandbags were left. Rinse and repeat for a small parking lot lap.

Round two:
One farmer carry both bags while the other farmer carry the kbs. Switched as needed but completed three burpees each time you switch. Big lap.

Round three: repeat round one for a smaller lap

Quick round of ten right arm kb snatch, ten goblet squats, ten left arm kb snatch, ten goblet squats and ten merkins.
MARY: some
ANNOUNCEMENTS: some
COT: It’s ok to let the ones you love know that you are grateful for them and appreciate all they do for you. It doesn’t have to be a special occasion or for any reason. Let them know.

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Running up the hill

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WARMUP:
– SSH / WM / IW / CP
– mosey to pull-up bars
– dips at benches
– down to the hill
THE THANG:
– 3x hill sprint
– traveling PAX with 40# bag while other PAX do exercise chosen by traveler
– some broga
– some more sprints
– back up to benches and dips
– Jack-Webb while enjoying the sunrise
MARY:
– AirBorn Hip exercise
– 6-count burpees
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Hidden Valley Ranch

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WARMUP: SSH, WM, CP, IW, Broga
THE THANG: Mosey to SMS car loop
30 Reps of the following:
Merkins
Squats
LBC’s
Monkey Humpers – Run car loop
Repeat above / 20 reps – Run car loop
Repeat above / 10 reps – Run car loop
Recovery Walk to bus Loop at rear of school
3 minute conversation about life
20 Plank Jacks / 20 Manmakers
Mosey to blue tables at front of school
Step-ups / 15 E/L
30 Calf Raises
30 Dips
Head to COT
MARY: YES
ANNOUNCEMENTS: RYN
COT: Always

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Beary Bliss

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WARMUP: some Broga, quad stretching, overhead claps, side straddle hops
THE THANG: group bear crawl in unison on field, circuit along road with pull ups, Irkins dips, and monkey humps, Ab Dora 200 reps of dollys, LBCs, and flutters, followed by an Indian run
MARY: some burpees
ANNOUNCEMENTS: newsletter
COT: family, travel, work

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Full gear. Go.

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WARMUP: Gathered with all the gear we could find in trunks and truck beds. First we did a quick mosey around the parking lot. Then the infamous 33×11 warmup, thanks to Cha-Ching.

YHC messed up at first by doing 33 SSH in cadence then followed by 11 burpees OYO.

The followed by OYO 33 SSH single count and 11 burpees.

Then rinse and repeat. All warmed up.
THE THANG: Partner up, ruck on, each grab a sandbag, each grab a KB and each team grab one more KB or extra sandbag to share. Head over to the soccer field swapping the 4th “item” halfway through the walk.

While on the soccer field with your partner, we dropped all our gear, with exception of ruck, on a line by one of the goals. We then ran to the other goal line. Instructions were to gather 1 piece of gear and drop it at the mid line and then go back to the starting line, drop and do 5 merkins. After you and partner get all the gear to the mid line, then you need to take each piece of gear 1×1 and get it to the starting point. After each gear, always 5 merkins at the start. And shuffling with ruck the whole time.

Now that all the gear is at the starting line, we need to bear crawl 2 pieces of gear each and individually, to the mid line wearing your ruck, then bear crawl back to get your second piece of gear.

Last was sandbags in 1 corner, KB in 1 corner, and the ruck exercises in another corner. At each of the 3 corners, exercises below were performed. After each exercise, come back to center for 5 man makers with ruck.
– 10 sandbag tosses over shoulder wearing ruck
– 20 ruck swings
– 30 KB squats wearing ruck

Gather up all gear and with your partner, back to COT.
MARY: couple exercises around the circle
ANNOUNCEMENTS: check
COT: CSPAN style

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Christmas in October

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WARMUP: ssh, windmills, imp walkers, Peter parkers – all in cadence
THE THANG: the old 12 days of Christmas workout. The days were as follows:
1 kraken burpee
2 bomb jacks
3 navy seal merkins
4 shoulder taps
5 crab cakes
6 big boys
7 merkins
8 jump squats
9 flutters
10 LBCs
11 monkey humpers
12 ssh

We broke it up into 4 chunks 1-5, 6-8, 9-10, 11-12 and moseyed to a different part of the school for each chunk

We ended up in the loop in front of the middle school. Then we started an alt version jack webb with 1 burpee to 4 Mike Tysons. After each round of that, we moseyed a quarter of the way around the loop. We only got to 3 before it was time to head back to cot
MARY:
ANNOUNCEMENTS:
COT:

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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