Tag: Shady

Bushpit Dual Q (or Q Duel?)

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Rock, Scissors, Paper for who took the warmup: Birdcage won

WARMUP:
– Indian run

THE THANG:
OldBay Part 1:
Run to first of 4 cones set up to cover a large area for “Catch me if you can”. Pax partner up, size doesn’t matter. Partner 1 does stationary exercise while partner 2 does moving exercise (working their way around all 4 cones). Once P1 finishes stationary exercise, they run to catch P2 then flapjack. Continue until they’ve made it around all 4 cones.

Exercises:
10 merkins and butt kickers
3 burpees and high knees
10 mountain climbers and karaoke

Birdcage Part 1
All pax grab some curb for merkin and shimmy: one merkin, then use arms and legs to sideways step to the right. Repeat until complaints were high enough.

Shake it out and then flip to other side of curb for dip and shimmy.

Pax then had to get in 5 lines for sprints back and forth in front of the stadium entrance.

OldBay Part 2
Pax line up on curb facing open side of parking lot for broad jumps and merkins. Pax instructed to take 2 broad jumps and then do 2 merkins. Repeat until the other side of the parking lot was reached, keeping count of how many broad jumps it took them.
14 jumps was the fewest, so all pax had to do 14 burpees.

Pax then lined up arms-distance apart, then dropped to a plan for railroad tracks. The pax at the end of the plank line had to make their way to the from the line by jumping over each planked pax. They then planked at the front of the line. Done after 2 complete cycles. We had a few minutes left, so we did 5 6-count burpees to satisfy the brass at the workout.

Birdcage part 2
Worked our way back to the front of the stadium where we did suicides, stopping at every tree for 5 bombjacks…until we run out of time (or tree, in the case of a few pax)

MARY:
Just a few moments for a few exercises. Bandcamp managed to get 2 6-count burpees in, because only dozens before wasn’t enough.

Great work by all. Thanks for the opportunity to co-lead, Birdcage.

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Zipper backwards

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WARMUP: run to new Arbis parking lot, plank for the 6, then 10 burpees oyo. Run 2 blocks straight on Spring st, plank and do 10 Merkins OyO. Run down two More blocks on Spring and plank then 10 mike Tysons. Run down to the end of Spring st.
THE THANG: run the zipper backwards. On one side of the zipper do 10 Merkins, on the other side do 10 Mike Tysons. Every time that the runner go accross Spring St, stop and do 5 burpees.
MARY: 5 Burpees, 10 Mile Tysons.
ANNOUNCEMENTS:
COT:

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Broken doesn’t mean stop

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WARMUP: With Bass on the mend, he still showed up to put in work and modified as needed. Smart man for knowing how much he can push as we needed his fellowship this morning.

Started out with: SSH, windmills, cherry pickers, low slow squats, merkins, honey mooners, downward dogs.
THE THANG: Mosey over to basketball courts. OYO Dora with a few modifications.
– 50 merkins – 10/ round
– 100 squats – 20/ round
– 150 LBCs – 30/ round

5 rounds and then move to the next exercise. For example, 10 merkins, then run to the other end of the basketball court, then back for 10 more merkins. Finish all merkins, then to squats and LBCs.

After Dora, we ran all the way down to the front of the school where we partnered up.
– 60 dips per group, switch every 10. Partners not doing a dip would be in plant position.
– 60 overhead claps, switch every 10. Partners not clapping held a 6” hold.
– 60 squats per group, switch every 10. Person not clapping hugged a tree.
Ran back to COT.
MARY: minor Mary
ANNOUNCEMENTS: yep
COT: CSPAN with the small group.

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Jacked up at Jackal

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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

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Full gear. Go.

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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

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Bad ideas proliferated

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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

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

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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.

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Minimal running is just fine

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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

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Soft field, all work

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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!

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