Tag: Shady

Jacked up at Jackal

Leave a comment

WARMUP: 8 (Drop hunted for us later) gathered to enjoy the cooler temps. Quick mosey to the bottom of the hill for: SSH, windmills, cherry pickers, low slow squats, merkins, a few lower back stretches.
THE THANG: At the bottom of the hill we did, 25 merkins, 25 squats, 25 flutters in cadence. Run to the top of the hill for the same rinse and repeat, then back down, then back up for 100 total.

We all ran to the basketball courts but had a pit stop on the way. 2 min wall sit with Apache name history while the clock ran down.

At the basketball courts we started at one baseline with the goal to run to the far baseline of court #2.
– 25 CDD
– 25 single count lunges
– 25 double count Freddy mercury
Back and forth for 100.

We then ran all the way down by the football field parking spots for the last set.
– 5 diamonds, 5 wide arm, 5 ranger merkins
– 10 out, regular, in calf raises
– 25 LBCs

We did 2 sets of these. Then back to COT.
MARY: We did a few exercises before time ran out.
ANNOUNCEMENTS: of course
COT: CSPAN style

TClap |
0

Full gear. Go.

Leave a comment

WARMUP: Gathered with all the gear we could find in trunks and truck beds. First we did a quick mosey around the parking lot. Then the infamous 33×11 warmup, thanks to Cha-Ching.

YHC messed up at first by doing 33 SSH in cadence then followed by 11 burpees OYO.

The followed by OYO 33 SSH single count and 11 burpees.

Then rinse and repeat. All warmed up.
THE THANG: Partner up, ruck on, each grab a sandbag, each grab a KB and each team grab one more KB or extra sandbag to share. Head over to the soccer field swapping the 4th “item” halfway through the walk.

While on the soccer field with your partner, we dropped all our gear, with exception of ruck, on a line by one of the goals. We then ran to the other goal line. Instructions were to gather 1 piece of gear and drop it at the mid line and then go back to the starting line, drop and do 5 merkins. After you and partner get all the gear to the mid line, then you need to take each piece of gear 1×1 and get it to the starting point. After each gear, always 5 merkins at the start. And shuffling with ruck the whole time.

Now that all the gear is at the starting line, we need to bear crawl 2 pieces of gear each and individually, to the mid line wearing your ruck, then bear crawl back to get your second piece of gear.

Last was sandbags in 1 corner, KB in 1 corner, and the ruck exercises in another corner. At each of the 3 corners, exercises below were performed. After each exercise, come back to center for 5 man makers with ruck.
– 10 sandbag tosses over shoulder wearing ruck
– 20 ruck swings
– 30 KB squats wearing ruck

Gather up all gear and with your partner, back to COT.
MARY: couple exercises around the circle
ANNOUNCEMENTS: check
COT: CSPAN style

TClap |
0

Bad ideas proliferated

Leave a comment

WARMUP: yes
THE THANG: stupid:

Barbarian Clean and Press 5 reps for 8 rounds
Farmers Carry between rounds

50 Swings
40 Goblet Squats
30 Merkins
20 Jumps Squats
10 Man makers

2 Single Arm Swings
2 Snatch with a press
2 Single leg dead lift

1 cluster each side
(did it twice in the time remaining)

ANNOUNCEMENTS: lots read the newsletter
https://mailchi.mp/3f48993712a2/lorrorq9g6-13584487

COT: was held

TClap |
0

Improve VO2 max per Dr. Attia’s 4 by 4 recommendation

Leave a comment

WARMUP:
– Down Dog with Calf stretch’s
– Laying Pigeon L/R
– Stabilizers L/R

THE THANG:

Go all out on workout sets and push yourself into Zone 5

– 4 minutes of Clusters x 4 minutes sandbag loaded walk.

– 4 minutes of Loaded squats x 4 minutes sandbag loaded walk.

– 4 minutes of Man Makers x 4 minutes sandbag loaded walk.

– 4 minutes of over shoulder sandbag tosses x 4 minutes sandbag loaded walk.

– 4 minutes of Sandbag running x 4 minutes sandbag loaded walk.

MARY: NA
ANNOUNCEMENTS: Read your newsletters…
COT: It is what it is…. Prayers for those going through it right now.

TClap |
0

Minimal running is just fine

Leave a comment

WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers.
THE THANG: Overhead carry to the big parking lot where we lined up on the curb.

3 rounds with increasing reps. We went through round 1 lower reps and increased up to round 3.
– KB swings 10, 15, 20
– KB Squats 10, 15, 20
– shoulder presses 10, 15, 20
– upward rows 10, 15, 20
– lunge 5, 10, 15
– clean + press 5, 10, 15

Break for a non-sprint 3 line suicide

– plank rows 5, 10, 15
– American hammer 10, 15, 20
– burpee w/ bell 5, 10, 12
– lawnmower pull 10, 15, 20
– chest presses 10, 15, 20
– tricepts 10, 15, 20
– shrugs 10, 15, 20

1 more round of suicides
MARY: no time today
ANNOUNCEMENTS: lots, newsletter
COT: patience and the true lack of control we all have

TClap |
0

Soft field, all work

Leave a comment

WARMUP: Gathered for a quick disclaimer, no FNGs, ran about 200 yards. SSH, cherry pickers, windmills, merkins, squats, and some stretches.
THE THANG: Ran over to the football field with a few small stops. Based on the counts of the exercises, that were each each end zone, you did the count of the exercises on the yard line that matched the count. Counts of 60 were done on the 50. Once you did the exercise, you’d run to the far end zone to start at the top…then it was just back and forth working down the list.

List 1:
5 Burpee broad jumps
10 Diamond merkins
20 Merkins
30 Mountain climbers
40 Seal jacks
50 American Hammer
60 SSH
60 Moroccan night club
50 Shoulder presses
40 Crab cakes
30 Flutters
20 Big boy situps
10 Flying squirrel
5 Dive bombers

List 2:
5 Hand release merkin
10 Durkin (get partner to put feet on back)
20 Knee to chest jumps
30 Carolina Dry Docks
40 Plank Jacks
50 LBC
60 Ski jumps
60 Squats
50 Calf raises
40 Dips
30 Monkey humpers
20 Lunges (10 each leg)
10 Apolo Ohno (10 each leg)
5 Plank alternating shoulder taps (5 each)

MARY: Mary was fine until the six made it back to COT.
ANNOUNCEMENTS: newsletter and convergence upcoming.
COT: yep!

TClap |
0

11s and miles

Leave a comment

WARMUP: pledge
THE THANG: run to church corner down academy do 1 merkins. Then run all the way up hill to print shop then to pull up bars. Do 11s with pull ups and toes to bar. Run back past ABC store turn right on academy and go back down to church corner.
MARY: toes to bar count.
ANNOUNCEMENTS:
COT:

TClap |
0

Tabata is a malt liquor

Leave a comment

Being on Q is an honor! Take it seriously and be prepared!

WARMUP:
Dynamic warm up moving around parking lot holding KB in air stops including:
Hillbilly Walkers
Low slow squats
Imperial Walkers
Moracan night clubs
Sumo Squats
Merkins

THE THANG:
4 rounds of Tabata 25 sec exercise 12 sec rest 8 exercises
KB Swings
American Hammer
Merkins
Deadlift
Bent rows
Overhead press
Clean with Squat
Goblet Squat

Run lap two times
MARY:
Dynamic stops for Mary on way back to COT
ANNOUNCEMENTS:
COT:
Keep posting was the message MP returned to the gloom and I’ve shared the importance of both physical and mental benefits of posting!!

TClap |
0

5 for 5 at The Hive

Leave a comment

WARMUP: Yea, a good one. Humane Burpee

THE THANG:
Right Side:
5 Snatches
5 Overhead Lunges
5 Cleans
5 Swings
5 Rows
5 Merkins w/ hand on the bell
Repeat on the left
did 5 round
in between had guys explain their name origin story

After 5 rounds we did 1 reps of each exercise in the circuit as a complex. Got tough.

MARY: Flutter w/ Press & American Hammer
ANNOUNCEMENTS: Invergence Tomorrow
COT: was held

TClap |
0