Tag: slapshot

Tabata fun… no run no burpees.

Leave a comment

Warmup was basic

SSH
Windmill
Mount climbers
Stretching
Plank jacks

Moved to 40 minutes of Tabata
Focus on Shoulders/chest
Legs
Core.

6 rounds 6 sets
45 seconds on 15 seconds off
With a cooldown in-between sets.

Mumblechatter was awesome as always.

Thanks for coming out men! :facepunch: :facepunch: :facepunch:

TClap |
0

Space X and Dumpsters (same?)

Leave a comment

mosey, warm-up, imperial walker, hillbilly walker, OH claps, windmill, Freddie, dying cockroach, stationary lunge, travolta, mt climber. Not in that order, 12-20 reps

mosey around back to some fresh air, four corners, 2 burpees in the middle, corners were 20x squats, merkins, plank jacks, LBCs

Mosey to side of HT, wall sit, pop out for 2 burpees

Mosey to the top lot my NASAs nail salon, bear crawl 2 parking spots, 1 merkin, to the end

mosey to partner DORA, 100 squats, 200 shoulder taps, 300 crunches

Mosey to side of HT, wall sit, pop out for 2 burpees

Mosey back to the top lot, 1/2 run and 1/2 exercise DORA type deal. BB sits, flutters, merkins, squat jumps

mosey
COT
Video (avail on 1st F slack channel)
announcements (bring Slapshot to all your workouts)
prayers & praises

Thank you for the opportunity <@U01CGBKBQ64>

Looks like we made it,

Barry Manilow

TClap |
0

Shoulders of Pain

Leave a comment

WARMUP: Mosey- Circled up. SSH, windmill, moracin nightclub, Cherry pickers, Mosey some more.
THE THANG: ( Mosey 1/2 mile out )Max reps for (2 minutes x2) Merkins, CDD, dips, Heels to heaven. Finished up with 50 yard sprints and NUR back. 2 miles total
MARY: Hello Dolly, Bicycles and one other group lead!
ANNOUNCEMENTS: More of the same
COT: Prayer for the group

TClap |
0

The Bradley

Leave a comment

0500 Honey Badger

A great group of HIMS descended on NAFO to start their week like a Hero.

Warmup

20 SSH IC
10 Windmill IC
20 Mnc Climbers IC
Stretch

Run to the Pull Up Bars

“ The Bradley”

100 meter sprint
10 Burpees OR (10 HR merkins for ppl preserving their knees)
100 meter sprint
10 Pull-ups

Wash rinse repeat 10 times.

I’m happy to say that we all finished with plenty of time to spare. A lot of great chatter, and great support for everyone along the way.

Got to COT and did 2 sets of 4 rounds of various ab exercises to finish right at 0600.

Always honored and privileged to lead at this AO. The stories and workouts here in remembrance of those who served are great reminders of what has been sacrificed for us and give us the perspective to tackle whatever life throws at us.

Take care and SYITG!

TClap |
0

Tabata with some FMHS legends

Leave a comment

2 men joined me in the gloom for a kettlebell beat down.

After a brief warmup we did the following

1 minute of work followed by 15 seconds of rest in between rounds.

Set 1:

Curls
Squats
Shoulder press
Flutters

Run

Set 2

Tri ex.
Lunges
Swings
Hammers

Run

Set 3
Curls
Calf raises
Overhead press
Sit-ups

Run

Set 4
Merkins
Man makers
Merkins
Man-makers

Run

Set 5

Flutters
Dolly’s
Sit-ups
Hammers

Run

Set 6

Swings
Tri ext.
Upright rows
Curls

Stretch.

All done! Thanks for the opportunity!!

Eastward expansion! :facepunch: :facepunch: :facepunch:

TClap |
0

Going Off Campus

Leave a comment

Nine booters and one runner did the hard thing this morning. 92% humidity and a real feel of 76 degrees added a little extra suck to the fun this morning. Here’s what we did.

– 10 Imperial Walkers (IC)
– 10 Moroccan Night Clubs (IC)
– 10 SSHs (IC)
– 10 Seal Jacks (IC)
Mosey to Dunkin side lot

– Bear Crawl
– Crawl Bear
– Crab Walk
– Walk Crab
– Bunny Hop
– Broad Jump

In between exercises, run to the other end of the lot
– 10 Burpees
– 9 LBCs (IC)
– 8 Merkins (IC)
– 7 American Hammers (IC)
– 6 Makhtar Ndiayes (IC)
– 5 Boxcutters (IC)
– 6 Sphinx Merkins (IC)
– 7 Flutters (IC)
– 8 Tempo Merkins (IC)
– 9 Freddies (IC)
– 10 Big Boys (IC)
Mosey to Oakcrest Prep

– 20 Squats
– Nur
– 20 Narrow Squats
– Karaoke
– 20 Calf Raises
– Run
– 20 Lunges
– Karaoke
Mosey to Express Oil

– 14 Irkins (IC)
– 10 Dips (IC)
– 8 Derkins (IC)
– People’s Chair (10 Count)
– 10 Dirty Hookups (IC)
Mosey to Rita’s

– 10 Dips (IC)
– 10 Irkins (IC)
Mosey to COT lot

In between exercises, run to the other end of the lot
– 10 Burpees
– 9 LBCs (IC)
– 8 Merkins (IC)
– 7 American Hammers (IC)
– 6 Makhtar Ndiayes (IC)
– 5 Boxcutters (IC)
– 6 Sphinx Merkins (IC)
– 7 Flutters (IC)
– 8 Tempo Merkins (IC)
– 9 Freddies (IC)
– 10 Big Boys (IC)

Circle the lot and return shopping carts
Total Miles: 1.85

NMM
Find some time this weekend to give a little to someone else. We make time for things that matter to us, so give some of that time to someone you love. Maybe spend a few minutes listening to your wife about her week. Maybe find time to play that game your kids have been asking to play with you. Maybe help your neighbor in their yard. Whatever it is, just do it – not for the recognition, but because you care. I promise it will make your day a little brighter.

Aye!
IJ

TClap |
0

Sweating to the (90’s) oldies

Leave a comment

WARMUP: Some Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Windmills & Cherry Pickers… all in cadence… we then moseyed over to the church lot
THE THANG: HIIT 50 seconds on 10 off for 4 exercises then had 2 minutes to lap the lot (which took about 1). Remaining time was rest. We did this until we ran out of time.

– Merkins
– Squats
– Flutter
– Donkey Kicks
– Run
– Box Cutters
– Plank Jack
– Lunges
– Dry Docks
– Run
– Calf Raises
– Mountain Climbers
– Side Straddle Hops
– Al Gore
– Run
– Seal Jacks
– High Knees
– Monkey Humpers
– Freddie Mercury
– Run

Rinse and Repeat

MARY: Some was done until 0600
COT: indeed occurred.

TClap |
0

Sidewalk Shuffle

Leave a comment

After a quick disclaimer and discussion on the overnight tech outage, we got started.
Warm-up exercises: SSHs, IWs, WMs, CPs
Lap around the parking lot
Sideway Shuffle:
One pax completed a shuffle while others performed an exercise (Merkins, CDDs, burpees, flutters, LBCs, Hammers, Squats, Lunges, etc)
Shuffle sequence:
1. Arm Shuffle
2. Erkin Shuffle
3. Toe Taps
4. Derkin Shuffle

After each round, we ran a lap.

30 seconds left for Broga.

TClap |
0

STAY HYDRATED

Leave a comment

WARMUP: SSH, windmills, cherry pickers, moroccan nightclub, imperial walkers, hillbilly walkers, mosey
THE THANG: Wall sits with bear crawls a few times throughout, triangle stations (3 stations) doing pushups (10, 20, 30), squats (10, 20, 30) and flutter kicks (10, 20, 30). Mosey to “oil fields” to do a version of a dora – step ups, dips, inclined merkins. Finished with some stretching. Lots of moseying and sweating.
MARY:
ANNOUNCEMENTS: Stay hydrated, CSAUPs
COT: Prayers and praises

TClap |
0