Tag: Shady

Flexing

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We spent most of our time on challenges that @Mainframe “could have accomplished 20 years ago.”
Notes: @Peta needs a side career doing voice overs
   @Joe Lyons (F3 Long Duck) is actually from GA, which makes the bulldog thing understandable
   @Slapshot and @fishstix stayed towards the 6 to make YHC feel like the workout was challenging
   @SouptoNuts brought a co-worker (Joe Blow) along to commiserate. He name dropped @Royale_F3
   @photobomb and @Badlands were psychic on the lack of running and got more in on their own. For an extra fee, they’ll do tarot card readings
   @Sprocket is considering building a company based around puzzles of Mark Rothko paintings
   @Shady & @Esso seemed enamored with how many picnic benches you can fit under an awning

Kept it light on running as recovering from giving blood apparently takes me a long while. Spent a lot of time on mobility and leg exercises. And hey, you can learn a lot on YouTube: https://www.youtube.com/watch?v=CuLyss7FkFc

The pistol squats after a ton of lunge walking pissed guys off. 🙂

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Flexing

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We spent most of our time challenges that @Mainframe “could have accomplished 20 years ago.”
Notes: @Peta needs a side career doing voice overs
@Joe Lyons (F3 Long Duck) is actually from GA, which makes the bulldog thing understandable
@Slapshot and @fishstix stayed towards the 6 to make YHC feel like the workout was challenging
@SouptoNuts brought a co-worker (Joe Blow) along to commiserate. He name dropped @Royale_F3
@photobomb and @Badlands were psychic on the lack of running and got more in on their own. For an extra fee, they’ll do tarot card readings
@Sprocket is considering building a company based around puzzles of Mark Rothko paintings
@Shady & @Esso seemed enamored with how many picnic benches you can fit under an awning

Kept it light on running as recovering from giving blood apparently takes me a long while. Spent a lot of time on mobility and leg exercises. And hey, you can learn a lot on YouTube: https://www.youtube.com/watch?v=CuLyss7FkFc

The pistol squats after a ton of lunge walking pissed guys off. 🙂

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Light Pole Accumulators

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WARMUP:
– SSH (25)
– Windmills (10)
– Imperial Walkers (10)
– Hello Dollys (10)
– Box Cutters (10)
– Mountain Climbers (20)

THE THANG:
Mosey to light poles along back entrance for light pole accumulator exercise.

1 rep at 1st light pole
2 reps at 2nd
3 reps at 3rd…etc.

When first pax gets to 9th light pole (and does 9 reps), run back to first light pole and sweep the rest of the pax.

Rinse and repeat with following exercises.

1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Jump Squats
5. Merkins

YHC had more planned, but had to quit due to time. Clocked in 3.5 miles, according to Apple. Great work by all pax! Thanks Rebound for the opportunity to serve!

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Old stomping grounds

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WARMUP: started out with Barry and Wegs bailing to go do some hard core running for some hard core miles.

The rest of us started down the road and the. Doubled back to up the hill. In the big parking lot we did: windmills, 1 burpee, 51 Moroccan night clubs, 2 burpees, cherry pickers, merkins, 3 burpees, squats, 4 burpees, back and hip stretches.
THE THANG: ran over to the steps in front of Pike engineering where we partnered up for a DORA.
– 100 derkins
– 200 jump squats
– 300 hammers
– partner 2 as timer ran down the path and did a loop in the parking lot

Next up was Jacobs ladder and 7s. At the wall we did hand release merkins at the bottom and donkey kicks at the top after jumping the wall.

Ran back to COT.
MARY: round robin while we approached 0600
ANNOUNCEMENTS: yes…newsletter
COT: prayers for families and kids, and summer busy

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Blue tutus and twister

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WARMUP: stretch and watch twister take pix of all the ladies in tutus.
THE THANG: 2 ruckers. Run to whiteville park then heat to Wally World so twister can take a poop 💩. I peed since we were there. 🤷🏻‍♂️ Run to golf course and head down Williams rd. Up the big fricken hill and over to the police station. Head back to COT.
MARY: nada
ANNOUNCEMENTS: a few things.
COT: prayers

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Endless Weinke

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WARMUP:
Run up the hill 10 burpees, run to the bottom of the hill 9 burpees, run to the top of the hill 8 burpees, run to the bottom of the hill 7 burpees, run to the top of the hill 6 burpees, run to the bottom of the hill 5 burpees and stop
THE THANG:
Rd1. With ruck on, one PAX did 10 over-the-shoulder 60# sandbag tosses while everyone did LSS with ruck on. LSS were done until all 6 PAX did 10 sandbag tosses each
Rd 2 With ruck on, one PAX did 10 Bobby Hurleys with 35# sandbag while everyone did Ruck Halos. Halos were done until all 6 PAX did 10 Bobby Hurley tosses each
Rd 3 With ruck on, one PAX did 10 Pull Ups while everyone did Ruck Merkins. Merkins were done until all 6 PAX did 10 Pull Ups each
We then ran to the top of the hill and back to the workout site
Rd 4 With ruck on, one PAX did 10 over-the-shoulder 60# sandbag tosses while everyone did Lunges with ruck on. Lunges were done until all 6 PAX did 10 sandbag tosses each
Rd 5 With ruck on, one PAX did 10 Bobby Hurleys with 35# sandbag while everyone did Ruck Swings. Ruck Swings were done until all 6 PAX did 10 Bobby Hurley tosses each

MARY: Stretched for 1 minute
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Just another manic monday

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WARMUP: n/a
THE THANG: Brayden hill repeats:

BOTTOM OF HILL

intersection  1 burpee

5 merkins, 10 Parker peters, 20 CDDS

TOP OF HILL

5 squats,  10 calf raises, 20 monkey jumpers

Next round

intersection 2 burpees
Reduce jumping squats by 1 each time

Rinse and repeat

MARY: no time
ANNOUNCEMENTS: HIM CAMP
COT: was held

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We figured it all out

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WARMUP: ran to the back entrance of the school, 20 SSH, 20 merkins, 10 low slow squats, 8 windmills, 10 cherry pickers.
THE THANG: sets of 4 on 3 exercises. Started with 20 step ups, 20 dips, 25 flutters – we did this 4x.

Then YHC discovered a new fence in the ROTC area but it had a gate where we figured out how to open it. Next set was 10 pull ups, 20 merkins, 20 squats – 4x.

Next was a run around to the bus lot for lunge walks, then more running, then 20 CDDs, 20 crunches…rinse and repeat with 20 lunges added in.

As we ran all over campus, we talked about new energy and new ideas for Bushwood – all things Fogerty is taking to the memory bank. And Old Bay has got some ideas!
MARY: a little round the horn for Mary
ANNOUNCEMENTS: newsletter topics like men’s shelter, HIM camp coming up
COT: CSPAN round robin from the 3 of us

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Slash’s Snake trip

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WARMUP: yep. With some yoga and Dan John’s humane burpee

THE THANG:
Run to go see the dead snake Slash found
Sprint the tiny hill behind the stadium

8 min EMOM
3 single arm dead lift
2 clean and squat
1 squat thruster
Repeat on other side
Rest the remainder of the minute

Sets of 5 on each side in the grass
Single arm swing to snatch
Split squat
Lunge to halo
Single leg deadlift
Overhead reverse lunge
Overhead hold and march

5 burpee snatches each side

Some shin box mobility to close

ANNOUNCEMENTS:
Convergence 7/4
Bethel 7/6
HIM Camp 8/11-8/13

COT:
Quote from Airborne: It’s easier to raise a son than fix a broken young man. Try to do the harder thing (like waking up to workout). Cause that harder thing for me is often being patient and soft with my words around a 9-year old boy that shares my last name. I’m more emotionally built to power through burpee snatches… parenting effectively takes work

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Spiderman Loop, without all the Spiderman crap

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WARMUP: Pledge of Allegiance
THE THANG: Spiderman Loop. Up Main, right on Tom Hall, right at Town Hall, right at top of hill at LOom. Stop at Town Hall to max Merkins, stop at Print Shop for 10 Pull Ups.
MARY: None that I can remember
ANNOUNCEMENTS: Click Bait has something awesome going on the weekend of August 11.
COT: Prayers for healing.

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