Tag: skipper

EMOM

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WARMUP:
SSHx20, Hillbilly Walker x 10, Imperial Walker x 10, Merkin IC x 10, Plank toe touches IC x 5

THE THANG:
Ran up the hill
Did the following exercises EMOM.
– Run down and back up the hill EMOM for 10 min
– 15 merkins EMOM for 10.
– 30 squats EMOM for 5 min then down to 20 squats EMOM for the remaining 5
– 5 flying squirrels EMOM for 10 min.

MARY: None
ANNOUNCEMENTS: newsletter
COT:

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Smiles with Some Miles

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WARMUP: SSH, Windmill, Plank position then honeymooner and downward dog a couple of times
THE THANG: Ran a U starting from Earthfare to Gold Hill Middle and back with Exercises being 10 burpees, 10 Squats, and 10 big boys at the starting point, every turn, and finish point. Then did a couple of loops around the Earthfare parking lot.
MARY: American Hammers, Flutters, Hello Dollies, and Heals to Heaven
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and Praises

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The Pirate and The Twister were at Clydesdales

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WARMUP: yes, in fact it has warmed up, most accepted 40 as the temp, some argued feels like 36
THE THANG: loop through Kingsley, down 21, to the front of the hospital, across the street from launch, then back. most did not follow the suggested ‘loop’, but all made it back safe
MARY: never heard of her
ANNOUNCEMENTS: yes
COT: yes

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When in doubt, Plot-A-Route

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Disclaimer Avoided all semi pros out in the gooom
WARMUP: 15 Him Counted
THE THANG: Cross LP parking lot towards Munn Rd and hang left. All lefts from there at the following intersections: Harris St. , Jackson St, Hwy 160, and Founders Coop
MARY: she was missed
ANNOUNCEMENTS: The Q was not present, he arrived late
COT: Always stays in CoT! Remember Pax, that Attitude and Proximity are ideal to remaining consistent and continuous acceleration.

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Training Ground Carry

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WARMUP: Nope
THE THANG: 6 PAX shared (3) 60lb sand bags while the 7th man nursed an injury while wearing a weight vest, of course.
Make our way over to the WEP parking lot and down the trail weaving our way to the bottom of Harris Street. Here’s where we tried something new. Each PAX would have the “opportunity” to single-handed farmers carry the 60lb sand bag up to the top of the hill.
From there, make our way over to the bottom of Massey for…you guessed it, walking backward up Masses. Every PAX went 2x.
MARY: Not officially but tighten your core during the carries.
ANNOUNCEMENTS: Give blood.
COT: 5th Core Principle.

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Back in the Saddle

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Woke upon 1/1 feeling healthy so I decided to just jump back in and take the Q at my home away from home.

Warmup was pretty basic

SSH
Windmill
Seal jacks
IW
Michael Phelps
Mount Climbers

Mosey to the hills past the apt complex.

Pendulum routine.

One side of the hills start at 20 reps then decrease by 4 each lap thereafter.

Werkins
Lunges
Flutters
Plank jacks

Run to the other side stopping in the middle for a squat… which increases by 1 rep each trip.

Other side start at20 reps decrease by 4 each lap

Diamond merkins
Calf raises
BBS
Shoulder Taps

Everyone got through it all with just enough time to get back to COT.

Thanks to all who showed. It was great getting back out there. Don’t take it for granted men. Being able to get out there and work is invaluable to your mental health as much as it is to your physical health.

See y’all out there!

:punch: :punch: :punch: :punch:

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2024.51 The Hive

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Arrange all bells by weight and divide into 3 weight classes (light, med, heavy). Divide PAX into three groups for 3 sets of 3 rounds of 3 exercises.
Sets with light, mid, heavy
Set 1: Shoulder ext x10ea, snatch x10, swings x20
Set 2: Shoulder press x10ea, manmakers x10, squats x20
Set3: Lawnmowers x10ea, thrusters x10, 1leg deadlift x10ea

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Alive at The Hive

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Four of us felt alive at The Hive this morning. Conditions were as cool as Happy Hour’s outfit, Skipper’s truck, and well, Tesh (45 and clear). Here’s what we did:

Warm Up:
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)
– 10 Hillbilly walkers (IC)

Grab your Bell
– 10 Goblet Squats
Lap
– 10 Curls, 10 Goblet Squats
Lap
– 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 Halos, 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 Lunges, 10 Halos, 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 Flutters w/ Press, 10 Lunges, 10 Halos, 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 John Deere’s, 10 Flutters w/ Press, 10 Lunges, 10 Halos, 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 KB Swings, 10 John Deere’s, 10 Flutters w/ Press, 10 Lunges, 10 Halos, 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
1.0 mile total

NMM
This morning was what I needed. We may not have pushed as hard as we could, but we made time for conversation and laughs. We have what so many men don’t – friends, fellowship, and an outlet that allows for fun before we have to get corporate and serious. We might as well have been middle schoolers in gym glass today. Stories, laughs, a little work, but a lot of fun.

We talked about the joys and perils of the season. We’ve reached the part in the year between Christmas and New Year’s where we’re not sure what day it is. We’ve probably gained a pound or five and we’re starting to adjust to the extra volume of things and noise in our homes.

But, be aware with increased time with loved ones, patience can wear thin and tempers can flare. Step back, take a breath, and watch your tongue. We cannot underestimate the impact we have on our families as present dads.

I encourage you to keep this going through the new year. Fun is the secret ingredient to great fatherhood.

Aye!
IJ

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