Tag: Shield

A bridge to far

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WARMUP: The usual suspects.
THE THANG: mosey to benches in back for 10 dips/10 step ups 3 Rounds
To b-ball court for lunge walks and a triple. 10 jump squats/10 CDD’s X 3.
To BRIDGE for a BLIMPS type workout over the bridge and back and escalator style.
5 Burpees
10 Rosalitas
15 Imperial Walkers
20 Derkins
25 Gas Pumpers
30 Erkins (yeah, it’s a stretch)
Back to COT for:
MARY: 3 minutes of her
ANNOUNCEMENTS:
COT: Families, health concerns, grateful for the pax in the circle and beyond.

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MP version of ROF

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It was King of the Ring at ROF this morning. Instead of creating a workout that favored my strengths, went in the opposite direction and thought about the AO that kicks my butt every time, MP. Instead of running with merkins, served up running with core work. Splinter was the King putting in 3+ miles.

WARMUP:
Moseyed to the track for 1 lap with HKs, BKs, & Karaokes mixed in, SSHICx25, IWsICx15, time to roll.

THE THANG:
Winner was the one who completed the most laps around the track. There were different core exercises for Odd & Even numbered laps. Complete the list of exercises for the odd lap and then run the lap, same for the even numbered laps.

Odd Laps – Rep Count = 20-Single Count
AHs, FMs, and Flutters

Even Laps – Rep Count = 20-Single Count
LBCs, PTs, GPs

MARY: No time for her

ANNOUNCEMENTS: Read your NL

COT: STK!

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Lotsa Lotsa Laps

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WARMUP: SSH, IMPERIAL WALKERS, PIGEON STRETCHING,DOWNWARD DOG,HONEYMOONERS, MOUNTAIN CLIMBERS
THE THANG: 100 FLUTTERS, 75 SSH, 50 MERKINS, 40 SQUATS, 30 SHOULDER TAPS, 25 LBC'S ,15 BOMBJACKS, 10 CDD AND 5 PULLUPS. AFTER EACH EXERCISE WE RAN A LAP AROUND THE TRACK
MARY: AB WORK AND LEG WORK
ANNOUNCEMENTS: BETHEL MEN'S SHELTER
COT: PRAYERS AND PRAISES…SPECIAL PRAYERS FOR OUR YOUTH

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The Ol Swap a roo

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WARMUP: SSH, Imperial Walkers, Slow Windmills, Morrocan nightclubs
THE THANG: 100 FLUTTERS, 75 SSH, 50 MERKINS,40 SQUATS,30 SHOULDER TAPS, 25 LBC'S, 15 BOMBJACKS AND 10 CDD. AFTER EVERY EXERCISE WE RAN FROM THE AMPHITHEATER TO THE PLAYGROUND. AT THE END I WAS GIVEN AN ASSIGNMENT TO TELL THE PAX "MY WHY"…MY WHY STARTED AS JUST WORKING OUT TO GET INTO SOME SORT OF SHAPE BUT AFTER 7 YEARS ITS SO MUCH MORE. FRIENDSHIP,COMRADERY, BROTHERHOOD AND A CALLING TO BE BETTER.
MARY: had to leave early so not sure if there was any Mary
ANNOUNCEMENTS:
COT: im sure it ended with prayers and praises

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Officer James “Capoot” workout

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WARMUP:
SSH
Imperials
Hilbilly
Moroccan Night Clubs
THE THANG:

We were there to honor Officer James Capoot. of the Vallejo Police Department, who died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.
Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine;

Capoot:
100 merkins
800m
75 merkins
1200m
50 merkins
1600m
25 merkins
2000m

MARY:
ANNOUNCEMENTS: Remember those who served and are serving us, when we are awake and while we sleep.

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Four Corners Of Hell

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WARMUP:
SSH, IW, HW, Windmill, MNC, Broga
THE THANG:
Four Corners Ladder starting with 40 reps each, decreasing by 10 each round. After reaching bottom of ladder, each subsequent round is reps of 10.

  1. Squats
  2. Merkins
  3. LBC
  4. Plank jacks

At Corner 1, with the completion of each lap, do the following Cindy work.
15 curls, 15 OHP
MARY: Nope, Broga
ANNOUNCEMENTS: Bethel, RYN
COT: ALWAYS

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A comfortable August morning?!?

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WARMUP: Mosey to behind the stadium via pedestrian bridge

Hold plank until 6 arrived
Exercises in cadence
Windmills
Cherry pickers
Imperial walkers
Hillbilly walkers
Seal jacks
Merkins
Mountain climbers

THE THANG: Mosey to the back parking lot for a view of the Space X rocket experiment and DORA with rocks

Partner 1 runs, partner 2 exercises then flapjack.

100 merkins
200 flutters with the rock press
300 goblet squats with rocks

Return the rocks to their rightful place.

Mosey on to the light poles where exercises were done in cadence at each one moving back toward COT

Merkins
Mike Tyson’s
LBC’s
Carolina Dry Docks
Monkey Humpers
Mosey a lap around the front lot

MARY: A few exercises called – Boxcutters among others
ANNOUNCEMENTS: Always
COT: 5th core principle

NMM: We post to get better and be there for those in the circle with us, who we support and love. Shoulder burdens with others. They get a bit lighter and more tolerable. The workout makes us just a bit more resilient in the face of challenges.
For whom are you showing up today? 👁️

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Hot Potato

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Started with a short run then:
Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, peter parkers, plank stretches.
Thang1: burpee relay: 5 burpees, run, 5 burpees, run, 5 burpees run, plank for six.
Thang2: Merkins with lunge walk relays
Thang3: sevens: crunches and Merkins
Thang4: dance off carioca: carioca left/right, repeat with small steps, then plank and carioca in circle 2x.
Thang 5: four corners: merkins, situps, squats, something else.
Thang 6: bobby hurleys and bear crawls
Mary rounds.
Fini.
Hot potato because regularly scheduled Q did not appear.

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