Tag: Senator Tressel

Alcatraz OG’s

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Warmup with a short mosey, windmills, imperial walkers, merkins, plank stretches, and then off to the hill.

Modified Dora: using the top half of the hill.

  • Half the group does big boy sit-ups, half the group runs a lap. Flip flop.
  • Round 2:  Flutters for two laps.  Flip flop.
  • Round 3: LBC’s for three laps.  Flip flop.

A few rounds of step ups on the backstop benches, with a set of dips and a set of decline merkins.

Over to the wall where we had the opportunity to sit against the wall while taking turns critiquing both technique and form during individual bear crawls.

Q swap, and Jekyll took us straight to the Wheel-o-pain.  Credit and respect to Funhouse!
Everyone completed at least two full rounds of the wheel performing exercises at each spoke, lunge or bear crawls to the hub,  for 5 burpees and mosey tot he next spoke.  #brutal.

Thanks @Masterpiece for the opportunity to lead.

Praise for all of our blessings, including this community of men. Prayers for marriages, those sick, injured, or struggling, and those supporting them.

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Variety is the spice of life

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Warmup
– Moroccan Night Club
– Windmill
– Cheery Pickers
– Imperial Walker
Wind sprints with pain stations. -> run with your sand bag
– Three different cones to run to.
– Round 1
– Each cone 5 side straddle hop
– Each time you return to the base line Man Makers x 5
– Round 2
– Each cone 5 side American Hammers
– Each time you return to the base line Overhead throws x 5
– Round 3
– Each cone 5 side Shoulder Taps
– Each time you return to the base line Overhead Press x 5
Catch me if you can
– Partner up
– 1st person starts running with sandbag
– 2nd person does man makers x2 and then runs to catchup.
– Do one loop around the carline parking lot
Mosey to the parking lot
– Pain stations -> 45 sec exercise with 15 second rest -> two complete circuits
– Man Makers
– Overhead throws
– Overhead Press
– Bent over rows
– Flutter kicks with sandbag
– Squats with sandbag
– Curls
– Leg lifts
– Lunges
– Pecker Pointers.

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Golden Corral – 8/26/25

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WARMUP:
SSH
Imperial Walkers
Hillbilly Walkers
Cherry Pickers
Windmills
Moroccan Night Clubs

THE THANG:
Tour de Stockbridge parking Lot
10 reps of each exercise
Follow the MOT for that section
section 1-7: Bear Crawl
1. Squats
2. Merkins
3. Big boy sit-ups
4. Calf raises
5. Hello dollys
6. Burpees
7. Flutters

Section 8-13: Crab Walk
8. Shoulder Taps
9. Am Hammers
10. CDD’s
11. V-UPS
12. Dips
13. Seal Jacks

Section 14-20: Lunge Walk
14. OH raises
15. Derkins
16. Low Slow squats
17. Plank Jacks
18. Bobby Hurley
19. LBCs
20. Box Cutters

MARY:
ANNOUNCEMENTS:

COT: prayers for StandUps Uncle with cancer, USC students active shooter false alarm

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Stang Returns To The Ranch

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WARMUP: 15 Hill Billy Walkers, 15 Windmills, 15 Moraccian Night Clubs
THE THANG: Mosey to speed bumps at Middle School Drop Off Line. Each exercise starts at 4 reps then goes up by 4’s to 20 reps with a different mode of transportation between each speed bump for duration of that exercise.
1.) Hand Release Merkins With Duck Walks
2.) Sumo Squats With Bear Crawl and Crawl Bear On Way Back
3.) Big Boys With Lt. Dans
4.) Boxcutters With Mosey

Moseyed Back To COT For 10 Minutes Of Stretching (Everyone’s Favorite)
MARY: Nope
ANNOUNCEMENTS: October 20th Leaders On The Links Golf Classic. Waterford Golf Course.
COT:

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Sweatiest Broga

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WARMUP: low slow squat x10, plank, upward dog, downward dog, shoulder taps, upward dog, downward dog, peter parkers, upward dog, downward dog, SSH x10
THE THANG: 6 cones set up in a circle – pax and a partner head to a cone to perform 30″ work partner 1 and 30″ work partner 2 OR 60″ of work each depending on the station
station 1: partner squat and high 5
station 2: wheelbarrow walks
station 3: towel Tug O’ War
station 4: partner push-ups with high five
station 5: band-resisted mosey
station 6: partner leg throws

After each minute at each station, YHC leads pack in 1 or more broga stretches. After the minute, rotate clockwise to next station. (Broga positions included Warriors 1,2,3; Sun salutations, runner’s lunge, runner’s lunge with twist, and more)

MARY: 0 reps of LBCs
ANNOUNCEMENTS: Twister is running a 5K, maybe a 10K, but definitely not a 15K.
Civitas Marathon is 9/6 at 7AM – it’s essentially the rooster
COT: Back to college prayers.

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The Traz – 080925

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WARMUP: Probably some.
THE THANG: We ran to the Golf Club and back and did a lot of dumb stuff on the way… there were bear crawls around the circle in front of the clubhouse, carrying rocks up and down the cart path hill, and other silliness.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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Kitchen Faucet Was Turned Off At The ‘Sink

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Bring your sand bag. Those were the instructions.
WARMUP: Short mosey with a few of the typical warmup exercises.
THE THANG: Grab your bag…sandbag, and meet me by the flag poles.
I reintroduced the GoRuck 60×60 and let them know it would be a regular exercise this morning. For the 1 person reading this, if you’re not sure what the 60×60 is, here you go.
Start with the bag on the ground in front of your feet. Bend over and put your hands on the bag, drop back to a plank, execute a pushup with your chest touching the bag, pop up into the bottom of a squat, rack the sandbag to a front-rack position, stand up then toss the sandbag over your head once you get to the top of the movement. That is 1. Turn around, address the sandbag and do it again. Repeat for 60 seconds.
To ensure we knew how to execute it, we performed our first 60×60.
Rack the bag and make our way behind the school to the back drop-off entrance.
15 of each exercise:
Simbas (because I love them and they’re harder with a sandbag)
Flutters with press. At rep #8, I was called out for not actually pressing my sandbag so I performed 8 correct reps once everyone else completed their 15. I’m thankful IJ called me out as I’m sure others saw this yet didn’t speak up. We need men in our lives who will speak up.
60×60
Rack the sandbag and meet at the other end of the back stretch behind the school.
15 of each exercise:
Squats
Dead Lifts (Hopefully with proper form)
Thrusters
Slow(er) Calf Raises
60×60
Rack the sandbag and meet at the corner of the loop by the lighted sign.
15 of each exercise:
Partner Derkins (no sandbag)
Curls
Overhead Press
Chest Press (15 I/C actually means 30)
60×60
Rack the sandbag and meet over by the rock
Another 60×60
Partner Up
Partner 1: Farmers Carry the two sand bags an untold distance, probably 40yds then back.
Partner 2: Mountain Climbers
Flapjack
Rack the sandbag and go back to COT.

MARY: See above
ANNOUNCEMENTS: Rock Hill Rooster (I think) Partnership with Bethel on Sept 6!
All the others are in the Newsletter, or should be.
COT: Indeed

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Fat Amy

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WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO

THE THANG:
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Used the pickup loop as a pseudo four square…
Made it to 30/10 on the way back up

MARY:
10 Hammers
10 JLo’s

ANNOUNCEMENTS:
Newsletter

COT:
Show To Know

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Double Deuces at The Corral

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NO RAIN!!! I used my super secret weather control satellite, that the conspiracy theorists say the government has, to turn it off just in time for 0515 start. All that did was ramp up humidity though. Back to the drawing board on that….
WARMUP: Quick jaunt to the roundabout median down Stockbridge Dr towards the apartment complex. In the circle median, circle up for the following (everything 4 count):
– 15 SSH
– 10 WM
– 15 IW
– 15 MNC
– 10 strawberry pickers
Then mosey through the apartment complex to the other roundabout, with the fountain, and to the corner of the apartment complex entrance at Grant Farm Dr for…..
THE THANG:
Pendulum 22s
The apartment complex entrance at Grant Farm Dr, near the water fountain, is ‘home base’. We will be doing 11s, but up both hills on Grant Farm Dr, the pendulum, so it is 11s x 2 = 22s. Do the exercise at home base, run up the hill towards 160 to the fire station, do the exercise at the fire station, then back down to home base, do the exercise again at home base, then run up the other hill to to exercises at the corner of Palmdale Walk Dr and Grant Farm Dr. Then run back down to home base. That is one round. In form of 11s, you start off at 1, 10, 1, 10, then round 2 is 2, 9, 2, 9, then round 3 is 3, 8, 3, 8. Continue all the way to 10, 1, 10, 1. Exercises are:
– Home base – 10 LSS hand touch to ground
– Fire station – 10 merkins
– Palmdale Walk corner – 10 CDDs

If you got all the way to the end, you end up doing 110 LSS, 55 merkins, and 55 CDDs, and about 3.2 miles with hills. That was a burner!

Senator Tressel and Autobahn finished it. Myself and Half Shell got to starting the last round. GREAT PUSH by all!!

MARY: No time
ANNOUNCEMENTS: Read the newsletter, get involved.
COT: Alot lifted up.

Thanks for the opportunity to lead! SYITG
Blessings,
-NASA

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