Tag: Senator Tressel

BAOPS Ladder Fun

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When a shieldlock brother sends the late night text that he needs a sub, you gotta answer the call.

WARMUP: lap on the paved trail and circled up for IC warm-a-rama Goofballs (except for the liver eaters who are too cool to do those), various plank based stretching, mtn climbers, shoulder taps, MNCs

THE THANG:
BAOPS Ladder
Accumulating bear crawl/crawl bear ladder with exercises at every tier (took about 30 minutes)

Bear crawl to 10 yard mark and do exercise and crawl bear back to start line – SSH for the 6

Bear crawl to 10 yard mark and do exercise then bear crawl to 20 yard mark and do exercise then crawl bear back to the start – SSH for the 6

Continue accumulating adding 10 more yards each time until you finish the 50 yard ladder.

B for Burpees – 10x at 10 yard mark
A for American Hammers – 20x at 20 yard mark
O for Overhead Claps – 30x at 30 yard mark
P for Plank – 40second hold at 40 yard mark
S for Squats – 50x at 50 yard mark

10 count recovery

Mosey around path to left field corner (top of the road with the long hill.

Partner up for classic DORA – 100x merkins, 200x squats, 300x LBCs – partner runs about 2/3 down hill to the 3rd rock and back as the timer

Mosey back to basketball courts and do a 50 yard lunge walk

MARY: circled back up on basketball courts and did IC core work – flutters, American Hammers, Freddie Mercuries, dying cockroaches and finished off with merkins

ANNOUNCEMENTS: mothers day

COT: yup

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Dora & Corners

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WARMUP: Mosey to Tesla Charging Station
25 SSH, 15 Hillbilly Walkers, 15 Windmills, 15 Cherry Pickers, 10 Moroccan Nightclubs
THE THANG:
Thang#1: Dora: 100 Dips, 200 Calf Raises, 300 CDD’s
Partner Ran lap around Parking Lot
Thang#2: Four Corners (all four corners of Empire Pizza shopping center
10 Merkens, 15 Squats, 20 Mountain Climbers, 25 Flutters
4 laps total:
MARY: Lots…………. abs will be hurting.
ANNOUNCEMENTS:
COT:

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Burpees for Breakfast

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WARMUP:
Disclaimer
THE THANG:
Light jog around the Harris Teeter lot and circle up in front of Red Bowl for COP:

All in cadence: SSH x 25, merkin x 10, windmill x 10, squat x 20, Peter Parker Peter (10 and 10), IW x 25, Freddie Merc x 25
Line up in front of the store for 70 yard dashes/burpee ladder with ab exercises for recovery:

1. Run to end of lot, do 10 burpees OYO, run back, plank until everyone is home, 20 flutters in cadence
2. Run to end of lot, do 15 burpees OYO, run back, plank until everyone is home, 20 dying cockroach in cadence
3. Run to end of lot, do 20 burpees OYO…20 pretzel crunch in cadence
4. Run to end of lot, do 25 burpees OYO…20 ?? in cadence

Mosey to the long wall along Harris Teeter:
Lunge walk the full length of the wall, have a seat along the wall at the end, and wait until everyone seated, hold for 30 sec.
Bear crawl the full length of the wall back to the start, have a seat along the wall…hold for 30 sec
Crab walk the full length of the wall, have a seat along the wall…hold for 30 sec
Partner carry ½ the length of the wall, flapjack, finish to the end of the wall and mosey back for COT

MARY:
Box cutter x 20, superman hold x 2

ANNOUNCEMENTS:
Q Source today, Jaeger coming up in 2 weeks, read your newsletter
COT:
Praises for families and family time; prayers for kids making poor decisions, Char-Meck police officers killed yesterday, Isreal/Gaza/Palestinian suffering.

NMM
This is another workout I pulled from the archives (GC, June 30, 2015). Back then we had 11 at the workout and it looks like only about 4 are still active in F3 – too bad. Today’s group included some of the core Golden Corralers who I see week after week so I expect to see them in the next 9 years. We had a dedicated group who worked hard this morning and it’s always a pleasure to lead them. Thanks for the invite Half Shell!

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Alcatraz Awesomeness

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Alcatraz Awesomeness

2 for Pre-Run

Straight to Mosey to Fire Station parking lot:

15 Windmill, 15 Imperial Walker, 10 Mountain Climbers, 10 Peter Parker, 10 Parker Peter, 15 Moroccan Nightclubs, 15 Big Arm Circles, 15 Reverse Big Arm Circles.

Mosey to Big Hill and Down Big HIll:  20 Squats and 20 Lunges

Mosey up Big Hill and 20 LBC

Mosey to Playground for Choose Your Own Adventure:

Complete all however you choose:

30 Pull Ups, 45 Burpees, 90 Squats, 120 Dips, 150 Abs and 3 laps

When complete head to shorter Hill

4 Rounds of Quadzilla:  2 groups one moving the other doing 1. Merkins 2. Abs 3. Calf Raises 4. 10 count

Mosey to parking lot for 1 set of Rosalita x20 and 30 seconds of body destroyers

Alcatraz has the finest group of men that you can ask for.  Thank you for letting me be a part of it.

 

 

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Jock jams tabata

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WARMUP: mosey to loop for IC exercises and stretches
THE THANG: Head to toes Tabata – 8 cycles, 6x sets ea. 25 secs on, 10 secs rest/1 min recovery.
1. cdd/run lap
2. Dips/crab walks
3. Merkins/butt kickers
4. Lbc/bearcrawl
5. Superman’s/run lap
6. Monkey humpers/lunge walks
7. low slow Squats/recovery
8. Calf raises/ mosey back to cot
MARY: no time
ANNOUNCEMENTS: bethel serve needs signups, rock region 10 year, Jaegar, cannoli run
COT: prayers for injured pax, prayers/praises for clear minds during transitions in life

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Where are the Box Jumps?

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Disclaimer disclaimed.
WARMUP:
Mosey around HT parking lot. Circle up for
– 20 SSH IC
– 10 Windmills IC
– 10 LSS IC
– 10 MNCs IC
– 10 Hillbilly Walkers IC
– Yoga

THE THANG:
A little Buy in first. 7’s with Burpees and Bomb Jacks. Sjouldve been Box Jumps but YHC forgot the boxes.

Mosey to grace Church parking lot for the real Thang. Board of Pain had 7 exercises. Do all exercises and run a lap. 1st round had 20 reps, then 30 reps, then 40 reps, and finished with 10 reps.
– Merkins
– Squats
– LBCs
– CDDs
– Monkey Humpers
– American Hammers
– Flying Squirrels

Senator Tressel’s alarm went off at 5:49am, he said “good bye” and began to leave. YHC thought this was odd, but knew he had already completed the workout so no harm no foul.

Timing was a bit off, so we did one last round of 10 reps of each exercise, then moseyed back to CoT for some Mary.
MARY: Flutters, Box Cutters and Hello Dolly

ANNOUNCEMENTS: Burpee Fest this Saturday, Bethel Mens Shelter, Jaeger coming up!

COT: Stays in CoT.

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communication is key

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WARMUP: Intro, mosey, warmup on the hill next to the church then mosey to church.
THE THANG: Thang 1: Deliberately gave confusing ab instructions with a run but ended with 300 reps for Leg lifts, American Hammers and LBC. Talked about the message of communication being vital. Especially with our kids, M’s, jobs and as leaders.
Thang2: Mosey to Walgreens to the side road between buildings. Picked Pax to give 20 reps of an ab exercise and sprint to the other side. Rinse and repeat 4 times. Again, clear communication needed.
Thang 3: Mosey to HT and to the wall near the Auto shop. Split Pax up on opposite walls and bear crawled towards each other having to communicate so heads did not get hit.
MARY: Mosey to COT, and BW lead is brogo for cool down.
ANNOUNCEMENTS: AMRAMP for Autism, Q School, Ass Kicking April and Rock Hill 10 year.
COT: Prayers for health, communication with kids and patience.

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4 corner….ish 4-11-23

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WARMUP: Mosey to the middle school loop for:

Windmills, Imperial Walkers, Seal Jacks, Side Straddle Hops and of course burpees in between – working down 5-4-3-2-1

THE THANG: 4-11-23 – at each corner:

Round 1 – 11 burpees and 23 squats

In between – Wall sits with gratitude

Round 2 – 11 merkins and 23 lunges

In between – BTTW with gratitude

Round 3 – 4 burpees, 11 merkins and 23 side straddle hops

On the way back to COT – burpees at light poles – just because.

MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle

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We are the REAL National Champions

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WARMUP:
Disclaimer
SSH
Imperial walkers
Hillbilly Walkers
Moroccan NightClubs
Peter Parkers
Tappy Taps

THE THANG:
1st quarter:
Patty cake 11s , 1 patty cake and run to other parking lot island for 10 LBCs

2nd quarter:
Suicide DORA
First partner runs suicides to the four lines while other works on below:
– 100 Carolina Dry Docks
– 200 Dips
– 300 calf raises

Halftime – nice ten count by Skipper

3rd quarter:
In between 6 parking spaces broad jump to first line, bear crawl to next, repeat. Run back to beginning.
Do 10 Bobby Hurley’s
Repeat above
Do 20 Mountain Climbers
Repeat above
Do 30 Shoulder taps

4th quarter:
Let’s practice defense! In basketball defensive position (knees bent, hands high at eye level), shuffle left/right from cone to cone. So this with a brick in each hand. Walk back to front with hands held high.
Repeat 7x

Overtime:
American Hammers for Purdue
Leg circles
Dying cockroach

Cubbie’s message: Play till the whistle blows. No matter what hard thing you are going through, keep pushing yourself one step beyond what you are capable.

MARY:
ANNOUNCEMENTS:
COT: Decibels son’s surgery, families.

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