Tag: slapshot

Golden Corral Tour de Stank

Leave a comment

WARMUP: SSH, Low Slow Squat, Windmills
THE THANG: A tour de stank around the Golden Corral
Map:
https://goo.gl/maps/XwYByFosKXsYZ7vp6
Stops involving transport were mostly in the wrong direction to make the course 1/2 mile.
Cholanadu: 25′ wheelbarrow, 50′ lunge walk
Front of Red Bowl: 15′ burpee broad jump up the little hill
North parking spaces: 20 BBSU (not reverse direction)
West dumpster territory: 70′ bear crawl
South HT wall: BTTW for 10 handstand pushups

Most got 5 laps, some got 6

MARY: Those who had time at CoT did some
ANNOUNCEMENTS: read your newsletter
COT:

TClap |
0

Great Cameos @ Pain Islands

Leave a comment

WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Calf Raises, and Strawberry Pickers
THE THANG:
Balls to the Wall with Merkins, 10-Count, and Mountain Climbers; Backs to the Wall with Overhead Claps, 10-Count, and Small Arm Circles
Pain Islands= Island #1 – 10 Burpees, Island #2 – 20 Shoulder Taps, Island #3 – 30 Squats, Island #4 – 40 Carolina Dry Docks, and Island #5 – 50 LBCs; 3 Rounds with rinse and repeat except the modes of transportation were as follows: Round 1 – Bear Crawls, Round 2 – Lunges, and Round 3 – Crab Walks
MARY: American Hammers, Hello Dollies, and Box Cutters ending with 5 minutes of Broga
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

Yinz going DahnTawn N’AT?

Leave a comment

When called to lead by a fellow yinzer…. You answer the call. The standard is the standard after all.

Disclaimer

Warmup:

8 Manmakers every minute on the minute for 5 minutes

Began the long mosey.

3 rounds of 18 Minutes.

For each 18 Minute round we would stop and do reps of an exercise. The number of reps was equal to the minute in the round. So after minute 1 we did 1 merkin after minute 2 we did 2 merkins etc..etc…
As the reps progressed it definitely got harder and the chatter got less.

Round 1: Merkins
Round 2: Squats
Round 3: Hammers ( In the interest of time and to ensure that we got back to COT on time we just walked most of this but did get hammers in at the very end)

All in we got over 170 Squats and Merkins in plus Manmakers and hammers.

Thanks to Sprocket for the call! Always happy to support a fellow Yinzer!

Take care and until next time……N’at.

TClap |
0

Who need AKA?

Leave a comment

WARMUP: Some SSH, Windmills, Moroccan Night Clubs, Imperial Walkers & Hillbilly Walkers

THE THANG:

Mosey over to the side of Harris Teeter and use there giant wall for a little work. Everyone grabbed a seat against it and had a 10 count waterfall kick us off down the line. We followed this up by a plank series with our feet on the wall (parallel, 45 degrees & B2W) 10 count at each. It was all so much fun we did it again.

Mosey back to the parking lot and completed a round of solo DORA style work. 100 merkins, 200 squats, 300 LBC. Run to the end of the lot and back whenever you were unable to continue or at least ever 1/4 of the set.

Once this was completed we continued to a board of pain for the final 10 minutes. Exercises were completed by all with a PAX in the center of the circle being the timer completing 10 man makers with a toss of the 30lb sandbag over the shoulder each time. We got through:

-Donkey Kicks
-Mountain Climbers
-SSH
-Flutter
-Plank Jack
-High Knees
-Lunges

ANNOUNCEMENTS: Attend the Cannoli Run or answer to Twister…

COT: It happened

TClap |
0

Site Q school Vol. 2

Leave a comment

Site Q School Volume 2

Decided to streamline this edition. For all specific details and guidance on Site Q responsibilities please refer to the site-q guide on the Site Q channel in Slack.

Started with a disclaimer

Mosey to the teacher parking lot by Dave Gibson.

Warmup:

20 SSH
10 MNC
5 Burpees
20 Seal Jacks
5 Windmills (VERY SLOW windmills)
5 Burpees
15 PlankJacks
Stretching
5 Burpees

Theme of the day for Site Q school: Stewardship.

Part 1 Stewardship of the Site itself Topics Covered:
Scheduling Workouts
Hyping the Site
Knowing your site(from a safety perspective)
Care for the site. DON’T destroy your site. Intervene if the Workout Q is doing something that could cause damage or trespass
Shovel Flag responsibilities

Workout: 40 Seconds plank followed by 40 Heel Touches 4x. Also 5 more Burpees

Run to the Purple light on Dave Gibson

5 Burpees

Part 2 Stewardship of the PAX Topics Covered:
Check for FNG’s
Welcome them ensure a “good” name (within reason)
Coach and encourage VQ’s or newish Pax
Pick up the 6
Be Prepared with Phone/Safety if needed
Create a positive culture at your site.

Workout: 5 minutes EMOM 25 Merkins 25 LBC’s . For the final minute switched to 20 HR Merkins and 30 LBCs

Before part 3 and for interest of time we did the next portion here.

Workout 30 Burpees but with a 6 minute timer. So every minute you had to run to the other end of the parking lot to complete your reps. If you got to 30 before time was up then did flutters until the 6 was in.

Ran back to COT

Part 3 Stewardship of the Mission (F3 Mission) Topics Covered

F3’s mission statement
F3’s 5 core principles
How to apply those principles to your site
How to encourage those principles at your site
General reminders and recap of the other pieces we covered today.

Thanks to all who showed and for the opportunity for us all to grow together.

Looking forward to the next time!

Slapshot.

TClap |
0

Handstands, burpees, and bear crawls oh my!

Leave a comment

WARMUP:
Mozy to the wall
SSH
Low Slow Squat
CDD and chill

THE THANG:
Balls to the wall
It was at this point Sasquatch joined us
10 handstand pushups OYO
People’s chair
10 wall squats
Balls to the wall
10 handstand pushups OYO
20 burpees

mozy to roundabout
bear crawl around roundabout
20 burpees – to control the amount of chatter. There are people sleeping in those apartments ya know.
A2G (deep squat) for the 6

mozy to second roundabout
bear crawl around roundabout. Turns out this one is bigger. Who knew?
Olaf joined the group
20 more burpees to keep em quiet
Plank for the 6

mozy back to first roundabout
crab walk around
Plank for the 6

Mozy back to Red Bowl
3 corners, 10 reps each:
1) Big Boys and 2count Flutters
2) Burpees!!
3) Jump Squats and Bomb Jacks
The pattern was 1, 2, 3, 2, 1, 2, 3, 2, etc.
Funhouse joined us somewhere in here

MARY:
Flutters, Peter Parkers, and LBCs

ANNOUNCEMENTS:
Men’s shelter next week – Battle Bot
Blood Drive – 3D
Cannoli run
New 3rd F on Wednesdays – Kaiser
4/20 Partake – Battle Bot
Download “In Love While Parenting” App. It’s free – Olaf

COT:

TClap |
0

Q vs Q 2023 Finals

Leave a comment

WARMUP: SSH and Moroccan Night Clubs

Order:
Sally
Zalinsky
Olaf
Poppins

Sally’s Q:
Top- 10 shoulder press w/ coupons
Downhill- 10 steps then 10 mountain climbers double count.
Bottom- 10 XFactors single count
Uphill- 10 steps then 10 Merkins on hill
Repeat 10 times or until inevitable time out

Zalinsky’s Q:
Partner Dora
AMRAP excercises were Prison Cell Merkins, Jump Squats, Big Boy Situps.
4 corner exercises were: 10 Merkins, 10 Big Boys, 10 Squats, 5 Burpees

Olaf’s Q:
Fire hose indian run to bleachers. Stop for burpees along the way twice.
Teams divided into two and bear crawl under the bleachers, do 3 hand release merkins, run back.

Poppins’ Q:
Partner up. Movements to cones and back. Burpees at each side. Movements were: Partner carry, wheelbarrow, bear crawl, long jump. Start with 10 burpees on each end and drop it by 2 each time we swapped movements.

FINAL VOTES
Olaf – 19
Poppins – 18
Zalinsky – 5
Sally – 3

TClap |
0

Tabata Beatdown

Leave a comment

WARMUP: Windmill and The Motivator

TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Sprints
40 sec. Squats 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min High knees and Nur
40 sec. Rear lounge 10 sec. Rest
40 sec. Hello dollys 10 sec. Rest
2 min Bear Crawl and Mosey
40 sec. Mountain climbers 10 sec. Rest
40sec. Leg up downs 10sec. Rest
2 min Monkey humpers and Burpees

TClap |
0