Tag: Senator Tressel

5 men, no Ark…

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It wasn’t so much the heat, as the humidity that was out in force… due to that we drove over to the front of the middle school instead of the typical mosey.

WARMUP: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs

THE THANG: deck of cards
Ace: 1 Burpee and a lap (we went down and back in front of the school twice… mostly under cover)
2-5: Burpees
:diamonds:: Leg Lifts
:heart:: Jump Squats
:spades:: Mountain Climber (4 count)
:clubs:: LBC (4 count)

Made it through most of the deck

COT: Stay safe on first day of school travel

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Band Practice at The Ring of Fire

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Warm-up:
SSH x30
–
Merkin x10
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Windmills x10
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Run to the pull-up bars – 10 strict pullups with no step and not kipping. When you get to failure your partner can grab your feet and help you
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Grab a coupon and head to the band practice field
From the goal line:
Curls and Tricep Extensions
Run with your coupon to the 10 yard line and complete 10 of each exercise
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Leave the block and run back the goal line
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Run back to the 10 yard line, grab your coupon and run to the 20 yard line and complete 10 of each exercise
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Leave the block and run back to the goal line
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Run back to the 20, grab your coupon and run to the 30, complete 10 of each exercise.
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Continue this series until you reach the other goal line.
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Run it back in the same manner with different exercises:
Bent over rows
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OH Press
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Partner up:
Catch me if you can the long way around the school back to the pull-up bars to return the blocks. One partner runs with both blocks, the other partner does 2 burpees and runs then down.

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Deck of Cards With Too Many Jokers

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WARMUP: SSH, Windmills, Moroccan Night Clubs, 5 burpees
THE THANG: Deck of Cards
Hearts=Merkins
Diamonds= Diamond Merkins
Spades=Squats
Clubs=Big Boys
Jokers=25 burpees
After each PAX pulled a card, we ran 2 laps around the parking lot to get some cardio in, too. I included a 3rd Joker in the deck just to make it more fun 😉
MARY: Round Robin Style
ANNOUNCEMENTS: Trash Pickup, T&H, Read the Newsletter
COT: Lots of prayers for health, transitions, new schools, and marriages.

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Anyway but the stinky dumpsters

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WARMUP:
We did dynamic warm up
Some moseys some wall work and then back to main parking lot
THE THANG:
9 lanes
10 Merkins, 20 Squats, 30 LBCs at top of each lane run to next one

MARY:
Plank on curb
PAX bear crawl to. End of line …2times with 5 burpees at the end
ANNOUNCEMENTS:
COT:

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5 men, no Ark…

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It wasn’t so much the heat, as the humidity that was out in force… due to that we drove over to the front of the middle school instead of the typical mosey.

WARMUP: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs

THE THANG: deck of cards
Ace: 1 Burpee and a lap (we went down and back in front of the school twice… mostly under cover)
2-5: Burpees
:diamonds:: Leg Lifts
:heart:: Jump Squats
:spades:: Mountain Climber (4 count)
:clubs:: LBC (4 count)

Made it through most of the deck

COT: Stay safe on first day of school travel

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Full buffet at the Corral

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WARMUP: Dynamic warm up of 10 count exercises while moving through parking lot
Wrapped up with some wall work Dips, Step ups and Derkins
THE THANG:
Tega Cay Zipper
9 lanes through parking lot, perform the following at end of each lane
:fire:10merkins
:fire:20 Squats
:fire:30 LBCs

MARY: some plank work with bear crawl’s and finish with 5 burpees
ANNOUNCEMENTS:
COT:

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Acceleration by Association

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WARMUP: Yes, these are important

THE THANG: Stolen from Old Bay: https://f3thefort.com/2024/02/02/countdown-from-50-bear-crawls/
Although I think Big Boys are dumb, so we did flutters instead

Start on west side behind Lowes: 50 Merkins
Run (with short bear crawl) to east side – 45 squats
Run (with short bear crawl) back to west side – 40 LBCs
East side – 35 CCDs
West side – 30 Lunges
East side – 25 big boy sit-ups flutters
West side – 20 wide-arm merkins
East side – 15 bomb jacks
West side – 10 American Hammers
East side – 5 burpees

MARY: not really. We did do some mobility work at the Tesla Chargers.

NMM: Listen, the crew that showed up today outclassed me by miles on many levels. It was an honor to lead. I hope that by continuing to associate with men like these PAX, I can become a better version of myself. Keep posting!

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Filthy Fifty on Old Farm Rd.

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WARMUP:
15 SSH IC
10 Merkins IC

Plank Warmup
Honeymooner to Downward Dog
Plank Jack’s, Shoulder Taps

5 Burpees OYO

Mosey to Old Farm Rd.

THE THANG:
Modified Filthy Fifty
6 Cone Stations along the road.
Ladder Style – Station 1, Run to Station 2, Run back to Station 1, Run to Station 2, Run to Station 3, Run back to Station 1… Etc.
(Didn’t make it to Station 6…)
Round 1:
50 SSH

Round 2:
50 SSH
50 Merkins

Round 3:
50 SSH
50 Merkins
50 BBS

Round 4:
50 SSH
50 Merkins
50 BBS
50 Squats

Round 5:
50 SSH
50 Merkins
50 BBS
50 Squats
50 Plank Jack’s

Round 6:
50 SSH
50 Merkins
50 BBS
50 Squats
50 Plank Jack’s
50 Burpees

Mosey back to COT

MARY:
20 American Hammers
20 Hello Dolly
20 Flutters
20 BBS

ANNOUNCEMENTS:
Stuff the Bus, Blood Drive, Tortise and the Hare

COT:
Show To Know

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7/25 at The Ranch

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WARMUP: Mosey to the back lot…SSH, LSS, cherry picker, merkin, Peter Parker, Parker Peter
THE THANG: Mosey to parking lot near the track for a DORA…100 burpees, 200 squats and 300 LBC. MOT for burpees and LBC was bear crawl out and lunge walk back. MOT for squats was run out/back. Mosey to drop off oval at the front of the middle school. We had a board of exercises. Lap around the oval consisted of 4 stops/cones where we did 10 reps of the first exercise. At that point, we ran out of time to work our way down the board on subsequent laps. Mosey back to COT for 5 minutes of Mary.

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Subbing to the oldies

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WARMUP: no messing around and got right to business knowing mumblechatter would be strong. Mosey around parking lot and stopped for cherry pickers, windmills, low slow squat, merkins, imperial walkers.
THE THANG: went to the tire / oil change for some partner work.
Partner 1 AMRAP step ups while partner 2 ran around building. Did this 3x because why not.

Ran through the smell zone to the church for more partner work.

Partner 1 AMRAP decline merkins while partner 2 ran around the circle lot. Did this 2x with round 2 for urkins.

Ran down the street to the fountain for more partner work (and we changed partners at each station I forgot).

Partner 1 flutter while partner 2 NUR up the hill to the fire station (for backdraft) and then ran pack to partner 1. Did this 2x with round 2 being LBC.

Ran up to fire station for 2 min of burpees because…just because.

Back to COT for 3 min of Mary.
MARY: yes, she was done
ANNOUNCEMENTS: newsletter and lots going on
COT: complete

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