Tag: Sherlock

Respawn of Tomahawk

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WARMUP: 4:45 Prerun (Sherlock was conspicuously absent)

THE THANG: Disclaimer was disclaimed and the PAX were instructed to carry ~150lbs of extra coupons in addition to their bells on an Indian Run to the workout location…

The PAX moseyed their way on a poor form Indian Run to the field/hill adjacent to the basketball arena and circled up for the main event…a KB and Coupon Jacobs Ladder

PAX completed 10 reps of each exercise:
– KB Swings
– Single Arm Overhead Press (each arm)
– Overhead Tricep Extension
– Curls (each arm)
– Upright Rows
– Lawnmower Pulls (each arm)
– Merkins (1 hand on bell, switch halfway)
– Alternating Lunges (each leg)
– KB Goblet Squats
– KB Calf Raises

All of the coupons were picked up and moved to the top of the hill for 1 burpee, before returning all of the coupons back to the bottom of the hill

Rinse and repeat (reducing the KB and increasing the Burpee rep count by 1)

The PAX completed 5 rounds (45 reps of each exercise and 10 burpees) before needing to return to COT with all of the KBs and Coupons (0.6 miles round trip).

Great work by all! Glad to see the return of an OG AO in The Fort!!!

Thanks Birdcage for the opportunity!!!

MARY: We watched the Bushwood PAX complete some, too gassed to care!
ANNOUNCEMENTS: The Rooster, Burpees and BBQ, The Jaegar are all coming up; read your newsletter
COT: what was shared in COT stays in COT – show to know!!

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The Jack Web Phenomenon

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WARMUP: plank <>upward dog <>downward dog (with variations), mix in exercises from plank position- merkin, Diamond merkin, plank jacks, Peter Parker’s, you get the idea
THE THANG: Webs!!!
1-5 sit-up-getup:4-20 single arm chest press (both with KB)
10-6 burpees on curb:40-24 calf raises with KB
1-5 Turkish getup:4-20 KB curls
10-6 goblet jump squats:40-24 hops with KB
1-5 big boy burpees:4-20 KB swings

Merkins on bell 5-4-3-2-1 each side : KB triceps 5×10
End with max merkins in 30”

ANNOUNCEMENTS: Dam2Dam 10K on Saturday- Beaker and I are getting a 10K warmup starting at 9:45AM at the Print Shop and heading to the start line for the official 10K.

COT: prayers for my daughter who is not feeling well

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Circle of death

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Warmup:
SSH
Moroccan Night Club
Imperial Walkers
Mountain Climbers
10 man makers
squat hold with the bell
Turkish get ups
10 man makers

The Thang:
Partner up for Catch me if you can. One partner did 10 merkins and the other partner carried both bells. The first partner then caught up and swapped.

Next up was 6 cones with exercises that we rotated through.
20 Burpees
20 Curls
20 Seated one arm presses
20 American Hanmmers
20 Goblet Squats
20 Single Leg Dead lifts(oil derricks)

The PAX got in 3 rotations or more around the circle.

Overhead one arm carry the bell back to the COT.

Mary:
10 V-ups with bell
LBC’s in Cadence

The Site Q duties were passed from @airborne to @happy hour. Airborne has done a great job with this site and we look forward to Happy Hour’s leadership. We had 2 FNG’s which was great.
Thanks for the opportunity to lead!

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Kettlebell Tabata Emo Beatdown

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WARMUP:
SSH
Imperial walker
LBC
Moroccan Night Clubs
Shoulder taps
Dying Cockroach

THE THANG:
tabata kettlebell style workout – 1 minute on exercise, 20 sec rest
3 area has 5 exercises, go to each area 2x as a team
Bonus points for lunge walking between areas.
Area 1
1. Swings (back)
2. Curls (arms) (5 left, 5 right)
3. Flutter high bell (abs)
4. Deadlift single arm (back)
5. Shoulder press (arms)
Area 2
1. Turkish Getups (body)
2. Goblet squat (legs)
3. Triceps (5 left / 5 right) (arms)
4. American hammers (abs)
5. Renegade Rows – (back)
Area 3
1. Deck squats (legs)
2. Bent over rows (back)
3. Calf raises (legs)
4. Side lunges (legs)
5. Chest press on 6 – (chest)

ANNOUNCEMENTS

COT Everyone loves the Emo music and will be downloading and playing in their cars on the way home.

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Seabuiscuit Take off!!

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Here is the newest exploratory Running AO in The Fort. It is located at the Blue Smoke House parking lot outside of Massey community.
I gave 2 option to the 7 PAX the showed up for this first event. They decided to go over to Holbrook Rd where is no sidewalks but good shoulders and very low traffic. Easy route, 2.25mi each way on the same rd, down hill one way, of course, a little uphill on the way back. All PAX completed the route and got back on time, some did extra bonus picking up the 6.
See you next week for a new exploratory route, all paces are welcome!!

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New Fellowship Ruck AO Official Starts 9/10 at 5 am

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The fellowship ruck Sole to Soul that we have been doing unofficially for about 3 months has been gaining momentum so we have official start  date of 9/10 at 5 am. We shoot for  4 plus miles every Thursday starting at Panera Bread in Kingsley followed by Hanging with Stang afterwards. What better way could you start your day with a awesome mumblechatter while rucking and a great conversation afterwards with a great sunrise. Join YHC as we launch this AO. I look forward to seeing you in the Gloom.

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The Snake Pit Site Q 6-17-20 Beatdown

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10 PAX posted for a 6-17-20 workout

6 stations

17 exercises total

20 reps each

3D led a short lap around the parking lot.  Props to DropThrill for keeping up with the PAX.  You are getting stronger brother! Short warmup of some stretching and loosening stuff. Mumblechatter was heavy this morning

The fun.  OYO on most counts, but stayed together for each exercise.

Station 1 – Curls, Low Slow Squats, American Hammer

Lungewalk 20-30 yards

Station 2 – Overhead Press (L+R 20 each), Figure 8 (10 each direction)

Sidelunges 20-30 yds

Station 3 – Tricep Extensions, Uhauls, Halos (10 each direction)

Bearcrawl 20-30 yds

Station 4 – KB Swings, Snatch (20 L + R each)

Overhead Carry 50 yds

Station 5 – Skull Crusher, BB Situp with Thruster (note Birdcage refused to do thruster so as not to impact his Father’s Day “activities”)

Reverse Lunges 20-30yds

Station 6 – Single Leg Deadlifts (20 each L+R), Bent over Rows (20 each L+R)

KB run 100 yds back to COT (modification of a more direct mosey back)

8 min of Mary

COT and group photo for Cash

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