Tag: Senator Tressel

ENTRE NOUS

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WARMUP:
Walk to the NAFO football field/track.

THE THANG:
Sawdust and I found a spot on the track near the entrance from the road for the 1st half of the workout which was Broga. We started with some whole body stretching and then worked through all of the basic poses I learned from F3 yoga master, Sasquatch. We took a couple fellowship-paced laps around the field and then finished off with SSH’s, windmills, and some upper body and core strength training.

COT: Prayers for ST’s son’s girlfriend’s’ father who died suddenly on Tuesday.

ANNOUNCEMENTS: Dam2Dam. Read your newsletter.

NAKED MAN MOLESKIN
As 5:13 rolled around and I saw no cars, I thought, well, after 10 years and numerous Q’s, I’m finally getting stood up – hahahaha. I was OK with it because I had never led Broga before and thought it would be good to practice alone. Anyway, I saw some headlights approach, and then it was Whoo Hoo! – my streak is still alive!
I’ve only seen Sawdust at a handful of workouts (most recently at Wed’s Ring of Fire here) so we took this opportunity to get to know each other better. It was a morning well spent working on my yoga and making a new friend. Entre Nous is another Rush reference (RIP Neil Peart).

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So Funhouse can stop crying…

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WARMUP: Very little
THE THANG:
– To the pull up bars where we performed an idiot sequence of pullups one by one and some other exercises. Note for later, that didn’t really work.
– To the hill we all use entirely too much, but it’s a great hill, so why stop?
– Partner carries, wheelbarrows, running, bear crawling, all kinds of dumb stuff while we also ran around the back end through the neighborhood streets.
– One fake 10-count was involved
– Back to the parking lot for a fake Dora and then it was over…

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle

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KICKING OFF GOLDEN CORRAL IN 2023

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WARMUP:
Circle up for windmill x 15 and SSH x 20. Form a line and do toy soldiers and arm circles on the way to an area in front of HT. Circle up again.

THE THANG:
After the disclaimer and a short warm up, we were greeted by two additional pax who joined the circle for a Tabata workout.

8 exercises, 8 reps each, 20 sec work, 10 sec rest.
The exercises we did today were:
1. CCD
2. Box cutters (tough)
3. Mountain climbers
4. Squats
5. Merkins (crowd pleaser)
6. Superman hold
7. Alternating lunges
8. Burpees
Finish with 90 sec body destroyer

COT

NAKED MAN MOLESKIN
I’ve done this workout several times and it’s very easy to plan, but a little tricky to execute. Keeping track of the exercises and the number of sets requires some concentration. With no cadence counting, it encourages a lot of mumble chatter and we had plenty of that today. Noteworthy was Slapshot, who welcomed our FNG with steady conversation for the entire workout. I tip my hat to him because while the rest of us were groaning on sets 7 and 8 of merkins, he kept the chatter going with little sign of fatigue or O2 deprivation. Well done!

Welcome Pongo who comes to us from North Charlotte (I believe). He brought along an FNG who we dubbed Gremlin. Welcome, gentlemen! Love getting FNG’s on the weekday workouts. It was a great morning with the fine gentlemen of the Fort and a pleasure to lead the group as always. Thanks for the Q nod, Slow Jams!

ANNOUNCEMENTS/PRAYERS
Dam2Dam race/fundraiser for Ft. Mill Schools in Feb. Read your newsletter.
Prayers: Buffalo Bills player Damar Hamlin, Pongo’s grandfather Warren, kids returning to school.

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After Christmas burn

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WARMUP: Ran to The Learning Academy for sets of 12 for a warmup. maracas night club, Phelps, produce pickers, wind mill, down and up dog, mountain climbers.
THE THANG: Ran to Sonic for a DORA with 100 AH, 200 reverse lung and 300 lbc. Then Ran down to the fountain by the apartments for a curb shuffle. Stopped for some monkey humpers halfway. Ended with a message about reaching out to 1 person to check in with them. Ran up to the next circle for sets of 12 CDD, WAM, then offset CDD. Ran to the wall behind Teeter for a wall sit with burpees.
MARY:
ANNOUNCEMENTS: Blood Drive and D2D in January.
COT: prayers for family, patience, jobs and travel mercies.

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Xmas Eve below Zero

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Some PAX ran the Clave Boss and then rolled out. Other PAX rolled in for only the workout. Some PAX did both.

Split quickly into 3 groups. Rebound, Sprocket, and Mark Twain each took a group through a warmup and then visited 3 stations. Double D, 38 Special, and Band Camp lead the PAX at each stations. It was too cold (11 degrees Fahrenheit with some biting wind) to vote on which station was the Ghost of Christmases Past, Present and Future (see we did work in a little Xmas theme)

38’s portion:

The Roshamburpee-fest
Demonstrated a roshamburpee (plank position, 1, 2, 3 shoot).
Assigned one PAX to the end of each of the concrete paths. Everyone will run up the concrete paths in succession (or do whatever) and challenge the guy stuck at the end with a roshamburpee.
Winner gets up and runs up to the next level to challenge the next PAX. Loser stays put and keeps plank (or just tries to keep warm). At the five minute mark called “Sudden Death!”. Everyone tries to do laps but they always challenge anyone they run by (passing challenges in progress) and basically it looks like a bunch of pool balls knocking into each other the whole way. A lot of burpees. A lot of laughs. A lot of running. A lot of fun

Double D’s portion:

Started with 10 burpees OYO.
Group then broke up into 3-5 pax.
1 pax runs to block does 1st exercise in red while others in group do exercise in green.
Cycle all pax in group through, then move to second set of exercises.

Exercises:
RED:
1.Blockees
2.Swings
3.Curls
4.OH Press
5.Rows
GREEN:
1.Squat
2.Clave Raise
3.Sumo Squat
4.Monkey Humpers
5.Lunges

We planked for 6 and a short msg. Then group moved on.

Band Camp’s Portion:
Buy in with 20 Bulgarian Split Squats each leg
Ran a version of Red Barchetta-style workout
Run down – exercises
Mosey back – 5 burpees in cadence
50 in cadence Mountain Climbers (cold hands)
49 in cadence Flutters
48 in cadence Squats
47 in cadence Merkins

COT – and to all a good night!

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Breezy morning at Slow Burn

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WARMUP: Mosey to hotel and back
THE THANG: Run around buildings with a stop after every lap for three exercises. All muscle groups were used. Took some time to talk about holiday experiences and plans for next year.

COT: prayers for travel and family

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Hit the hill

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WARMUP: short COP
THE THANG: mossy to Hubert Graham Way. Run to bottom of hill (3rd street light). 10 merkins then run to top and stop at the 2 street lights for 10 merkins. 5 rounds.

Missy to playground. PAX split in half, 10 step ups each leg others do swing set crunch until step ups done. 2 rounds. 20 leg raises and 20 flutters.

Mossy back to COT the long way around the school with 3 stops on the way of 5 burpees.
MARY:
ANNOUNCEMENTS: Xmas convergence
COT: prayers for travel, injured and sick

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Deck of Cards with Lots of Running

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I rarely stray from NaFo for a workout, so it was nice to travel to another site today. Since I was on unfamiliar ground, I asked the group if they wanted a Deck of Cards of a EMOM workout, they chose the deck of cards. Always come prepared 😉
WARMUP: Mosey around the parking lot, SSH, Moroccan NCs, Windmills and Cherry Pickers
THE THANG: Deck of Cards where Spades were sprints across the width of the parking lot (it was further than first expected). Diamonds where diamond merkins. Clubs where bear crawls the number of parking spaces. Hearts were American Hammers. Jokers were 20 burpees. After each PAX in the circle pulled a card, everyone ran a lap around the parking lot. We got through 4 rounds of everyone pulling a card. There were a lot of hearts and diamonds and thankfully not many spades but we did pull the King of Spades for 13 sprints back and forth across the parking lot right at the end. We ended up with about 2.3 mi during the session. Finished the last minute with SSH.
MARY: None as we had lots of American Hammers during The Thang.
ANNOUNCEMENTS: Christmas Eve Convergence, 8 Blocks for Shield Locks.
COT: What happens in COT stays in COT.

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Choose Your Own Adventure

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We had a great crew if vets and rookies out at Alacatraz.  This was a choose your own adventure work out.

We started with a mosey around the park with a stop every 1/3 of the lap for warm up exercises.

1st 1/3:  15 Windmill and 15 CDD  2nd 1/3:  15 Low slow squats and 15 Cherry Pickers Final 1/3:  IW x 15 and LBC x 20

Choose you own Adventure:

Start at Playground:

4 Laps Around Park, 150 Merkins, 150 Abs, 150 Dips and 50 Pull Ups

Choose your reps and your order.

The men crushed it today and we had time for some wall time.

Mosey to the Wall:   Wall Sits while each man bear crawls 15 yards and back, Balls to the Wall with 7 Count Each Man, Rinse and repeat both.

Mosey to playground for some shirtless Broga with Change Order leading the way,

I appreciate each man that came out and gave it their all.

 

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