Tag: Senator Tressel

Sweating to the (90’s) oldies

Leave a comment

WARMUP: Some Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Windmills & Cherry Pickers… all in cadence… we then moseyed over to the church lot
THE THANG: HIIT 50 seconds on 10 off for 4 exercises then had 2 minutes to lap the lot (which took about 1). Remaining time was rest. We did this until we ran out of time.

– Merkins
– Squats
– Flutter
– Donkey Kicks
– Run
– Box Cutters
– Plank Jack
– Lunges
– Dry Docks
– Run
– Calf Raises
– Mountain Climbers
– Side Straddle Hops
– Al Gore
– Run
– Seal Jacks
– High Knees
– Monkey Humpers
– Freddie Mercury
– Run

Rinse and Repeat

MARY: Some was done until 0600
COT: indeed occurred.

TClap |
0

Dont Try This Alone

Leave a comment

Decent weather brought out 6 Pax for an 0630 start. 2 more came in at 0632 after picking deer carcus out of Senator Tressel’s grill…but that’s another story.

WARMUP: Mosey around the park towards our destination, with some stops and work along the way. Destination was the vert ramp on the backside of the ball park. Two steep inclines opposite of each other was where we would spend the next 55ish minutes.
THE THANG: Partner up. Start at bottom of hills and each partner runs opposite way to top and back where you meet for exercises. Rules of engagement were you must run and rep together. Meaning if you run back to the bottom and your partner isn’t there yet you keep running to bring him in. When one partner had all the reps they could take (or you were done with the exercise) then you take off running. No rest/cheerleading here. Exercises were as follows:
– 50 Burpees
– 100 Donkey Kicks
– 150 Squats
– 200 LBC
– 250 Shoulder Press

Pax got done quicker than expected so we got some extra credit in the form of NURing up each hill twice and going through the exercises again, albeit smaller rep count. Same rules applied – we nur and we do the reps together.
MARY: BROGA
ANNOUNCEMENTS: Important stuff
COT: Priceless

NMM: Was great to be out leading this morning after a week or so of laziness and not posting. Pax were encouraged to lean into the 2ndF of this great thing called F3. Rather that be shieldlock, whetstone, coffeteria, taco Tuesday or any other form formal or informal. As men we tend to be loaners or surface level with other men. You are missing a HUGE benefit of F3 if you’re not accelerating 2ndF.

Was truly an honor. Divac out.

TClap |
0

It’s a moderate without Bs

Leave a comment

Started at exactly 6:30 AM with a professional disclaimer stating that YHC is not a professional.

We moseyed around the lot and warmed up with,
Side Straddle Hop
Produce Pickers
Windmills
Moroccan Nightclubs
Imperial Walkers
Hillbilly Walkers

Mosey to the benches for,
50 step-ups (25 each leg)
25 25 calf raises

40 step-ups (20 each leg)
20 calf raises

Mosey to the running tracks for some partners work.

100 Merkins
150 CDDs
200 Big Boys
300 LBCs

Mosey to the shovel flag for some Mary, PAX choice as we went in circle one by one until time ran out.
There were,

Toe touches
Freddy Mercury
Box Cutters
and more

COT
Announcements
Prayers
Praises

Burpees and Bear Crawls

TClap |
0

Tour de Stockade

Leave a comment

9 gathered for a tour of de stockcade.

mosey to Grassy Knoll behind the dog boarder (good choice? Not sure.)

10 IW, 10 MC, 11 Peter Parker’s and 12 Parker Peter’s.  Plank series between each.
mosey to round about and crab walk around it.
Mosey to fountain and bear crawl around it.

Mosey to fire station and lunge length of parking spaces and back.
mosey  to Sonic  for Dora: 50 Burpees, 100 merkins, 200 lunge/squats and 300 LBC/hello dolly.

Mosey to preschool and 10 burpees.  Shortcut through bushes to Grace Presbyterian:  15 Freddy Merciries.

mosey back to shovel flag: 20 dips, 20 calf raises and end with Mary.

thanks for the lead!

TClap |
0

STAY HYDRATED

Leave a comment

WARMUP: SSH, windmills, cherry pickers, moroccan nightclub, imperial walkers, hillbilly walkers, mosey
THE THANG: Wall sits with bear crawls a few times throughout, triangle stations (3 stations) doing pushups (10, 20, 30), squats (10, 20, 30) and flutter kicks (10, 20, 30). Mosey to “oil fields” to do a version of a dora – step ups, dips, inclined merkins. Finished with some stretching. Lots of moseying and sweating.
MARY:
ANNOUNCEMENTS: Stay hydrated, CSAUPs
COT: Prayers and praises

TClap |
0

Killer B’s plus

Leave a comment

WARMUP: IC exercises and stretches
THE THANG: Killer B’s on the football field —
End zone:
5 burpees –> Bear Crawl 10 yards to 10 yard line
10 Yard Line:
5 Burpees / 10 Bomb jacks —> Broad jump 10 yards to 20 yard line
20 Yard Line:
5 Burpees / 10 bomb jacks / 15 Bonnie Blair’s —> Bear crawl 10 yards to 30 yard mark
30 Yard Line:
5 Burpees / 10 bomb jacks / 15 Bonnie Blair’s / 20 Big Boy Sit Ups —> Bear crawl 30 yards back to Endzone
All run a lap, repeat
Run 2 laps then we all ran to the end of the bleachers and followed up and down the stairs to the other end.
MARY: stretching for the last couple mins
ANNOUNCEMENTS: sweaty Barry Thursday, Jaegar upcoming, tortoise and the hare upcoming, stuff the bus upcoming- sign ups open
COT: prayers for the Shook family, prayers for the FMHS 10th grader’s family, prayers for marriages, prayers for kids back to school soon

TClap |
0

The Pirate and the Senator

Leave a comment

The Pirate and the Senator met at Runde and here is what they did.

THE THANG:
No disclaimer today. We did a lap around Runde and came back to the parking lot for COP

COP (all in cadence)

SSHx 25, windmill x 10, Merkin x 10, squat x 25, Morrocan nightclub x 40, mountain climber x 20/hold/6″/regular/left/right arm and leg high/6″/upward/downward dog x 2, Freddie Mercury x 25, pretzel crunch x 20

Mosey to the bottom of Tara Tea Dr for Jacob’s Ladder, 1-7, burpees at top, squats at bottom.

Mosey to the concession stand for People’s Chair x 2 followed by Wall walk x 2.

Mosey to the playground for pullups (10 reps) and abs (20 reps) x 3 sets.

Mosey to the field for traditional Jack Webb (1-10), followed by LBC x 20 and Rosalita x 20
End with the body destroyer.

ANNOUNCEMENTS:
Upcoming CSAUP’S, Fort Mill Care Center mowing, Bethel Men’s Shelter 1st Thursday ofthe month

COT:
Prayers for families dealing with tragedies, prayers for the people of Israel and Pallestine; and prayers for the divided nation in which we live.

MOLESKINE
Uber put a note out yesterday about not having a Q today so I told him I could help out. I planned nothing and we did everything on the fly. Having just 2 Pax is not ideal, but you can still push each other and get a good workout. It’s also a good time to get to know the Pax better so The Pirate and I took that opportunity today. It’s always a good Saturday morning at Alcatraz!

TClap |
0

Dora and Corners

Leave a comment

WARMUP:
Short but not quick mosey, SSH, Merkins, Mtn Climbers, and Windmills.
THE THANG:
Mosey to the wall and have a seat. Chairs not provided. Take turns 10 yd bear crawl, 2 burpees or 5 mtn climbers, bear crawl back. Of course Fishstix had to step up with a reverse bear crawl back. I think he learned that from the Alcatraz bear, because his form was on point.
Wrapped and moseyed to the next station for Dora with 100 Dips, 200 Squats , 300 LBCs. The partner mosey was short so the reps stayed short too.
Wrapped and moseyed back to the starting point for a 10 minute 4 Corners exercise.
Mountain Climbers – Mosey
American Hammers – Toy Soldiers
Squats – Mosey
Lunges – Butt Kickers

MARY: Wrapped with 5 minutes of Abs.

ANNOUNCEMENTS: Prepare for The Fort’s CSAUP trifecta. Bethel Men’s Shelter meal on 7/4. Fort Mill Care Center lawn on Saturdays. Lots going on. Read the newsletter and use your gifts to support your community.

COT: prayers for safe travels, children at camp and parents missing them, health concerns and recovery from surgery, wisdom and patience as parents for 2.0’s make their own choices. All concerns unsaid. Slapshot wrapped with our prayer.

Thank you. It is always an honor to lead and learn from this community.
– Smuggler

TClap |
0

Bringing Fire at ROF

Leave a comment

WARMUP:

Mosey to the ROTC building for Warmaroma
SSH x 30
MNC x 15
Mtn Climbers x 20
Peter Parker x 15
Windmills x 10
Smurfjacks x 10

Head over and grab a Cindy then mosey to football stadium

THE THANG:

5 Manmakers
10 Goblet Squats
15 Curls
20 Triceps
25 Flutters

All with Cindy

Indian Run a lap

Overhead Marches (from Youtbube) to concession stand and back

Rinse and Repeat adding 1 each time (YHC missed this the first time)

Mosey back to put Cindy up

Mary

TClap |
0