Tag: slapshot

Sandbag Tossing

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WARMUP: MNC, SSH, Merkins, A Mosey, and a Stretch
THE THANG:
(RD1)10 Racked Squats
Burpees Sandbag Toss, width of the soccer field, fence to fence
10 Racked Squats

(RD2)10 Bent Over Rows
Bear Crawl Drag LOF
10 Bent Over Rows

(RD3)10 Hand Release Merkins
Left side Toss LOF
10 Hand Release Merkins

(RD4)10 OHP
Right side Toss LOF
10 OHP

(RD5)10 Bear Hug Squats
Backward Overhead Toss LOF
10 Bear Hug Squats

If time left
2 Rounds
44 Sandbag Over Shoulder
44 American Hammers (2 count)
44 Mountain Climbers (2 count)
Run a lap after each round
MARY: No Time
ANNOUNCEMENTS: Sweaty Barry, Trash Pick Up, Stuff-A-Bus, Pigskin Pick’em
COT: Closed in prayer

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Tabata plus Imposter Syndrome

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4 bootcampers 2 Ruckers at Coaches box.

First 30 we did a Tabata 6 rounds 4 sets each round. For “rest” between rounds we’d run up and down the hill at the entrance of the high school.

Each set was based off a base exercise… merkin squat bbs or burpee plus another exercise. You increase reps as you go through the set.

For example 1 merkin to 1 shoulder tap… then 2 merkins to 2 shoulder taps etc…

Merkins
Shoulder taps
Peter Parker’s
Plank jacks
HR merkins

Squats
R leg lunge
L leg lunge
Calf raises
Monkey humpers

BBS
Flutters
Freddie’s
Heel touches
Toe touches

Burpees
SSH
Seal Jacks
Imperial walkers
Hillbilly Walkers

—————-

Second 30 was a talk on Imposter Syndrome. Highly encourage you to research it but it’s something I feel we all encounter. Learn how to recognize in yourself and in others.

Thanks to Suplex for the opportunity!

:facepunch: :facepunch: :facepunch:

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Webb’s…. And Webb’s

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Rucked the loop around Kingsley.

At my discretion we’d stop and do a Webb.

Jack Webb # 1

HR Merkins and OH Claps

Jack Webb #2

Knee Tar-ja’s and calf raises

Jack Webb #3

BBS and Flutters With Press.

Pretty much got it all in and just about 3 miles.

Thanks to Sofrito for the opportunity!

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Circuit

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WARMUP: cherry pickers, windmills, Moroccan night clubs
THE THANG: 5 pain stations
1. Sandbag – 20 dead lift, squat, shoulder toss
2. Kettlebell – 20 curls, swings, overhead press
3. 25 merkins, dry docks, shoulder taps
4. 25 SSH, squats, imperial walkers
5. 25 LBC’s, flutter, American hammer

Rinse and repeat for 45 minutes
MARY:
ANNOUNCEMENTS: convergence, golf tournament, Christmas party
COT: travel, family, patience

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Wally World Run

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Nine men joined our brothers from Colosseum for a little Walmart shopping spree. Conditions were…unpleasant. Here’s what we did:

Warm Up
– 10 SSHs (IC)
– 10 Seal Claps (IC)
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)

The Thang
– Run 1.25 miles to Walmart
– Partner up for Dora (100 Merkins, 200 Squats, 300 LBCs)
– Run 1.25 miles back
– 3.5 ish miles total

Before we left the parking lot, we put the rogue carts back into the corrals. It wasn’t our job and it wasn’t required, but if we didn’t do it, then I wonder who would have. Sometimes things have to get done even if it’s not our responsibility. Do them anyway. If not us, then who? If not now, then when?

-IJ

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Walking..talking… and doing some merkins

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Walked up Massey, down Harris, around WEP back to Harris then back to Vets Park.

Cadence was 2 minutes of movement 1 minute of work.

Started 5 reps each stop then ramped up to 10.

Got 3+ miles in and about 150 merkins and 150 squats.

Thanks for showing up on a muggy Sunday morning.

:punch: :punch: :punch:

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Humidity is dumb

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WARMUP:
Run away from the stench of the garbage truck.
SSH, windmill, squats, Broga, high knees, but kickers and toy soldiers.

THE THANG:
Continued over to Sonic for the escalator

Add an exercise for each round and all reps are the number for that round

2 – merkins
4- squats
6- LBCs
8- CDDs
10 – lunges
12- flutters
14 – WAM
16 – calf raises
18 – wheezy jeffersons
20 – burpees

First round 2 merkins, run a lap
Second round 4 merkins, 4 squats
Third round 6 merkins, 6 squats, 6 LBCs…

MARY:
ANNOUNCEMENTS:
COT:

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Halfway there…… 10 Seconds….

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Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer.

Warmup:

SSH x 15
Seal Jack x 15
Plank Jack x15
Mountain Climber x 15

Pick up something heavy get to the field

All Pax line up facing a series of cones. All Pax have to do the following with their Block or Sandbag

50 Curls
75 Flutters with Press
100 Squats
25 Man makers

Every minute on the minute they will hear a beep. When you hear the beep you move to a cone.
Mode of Transportation between cone 1 and 2 is Overhead carry. Mode of Transportation of cones 2 and 3 are murder bunny or Bag toss.
Wash rinse repeat until all reps are done.
There was also a 20 minute timer on this. All pax finished just under the 20 minutes mark.

Next Phase
All pax line up in an Indian run format. The 6 will do 5 squats. We run for a minute then do a minute of an exercise. 8 rounds.

The exercises were
Bent over rows
Lunges
Big boy sit ups
Burpee jump overs.

Did this right up until 6:00am.

Theme today was motivation. Do you rush through to get the reps done…do you take your time and try to run out the clock. Or do you have a consistent approach that maximizes your effort and results. Only you know.

Thanks to Brawny for the opportunity to lead!

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Finding the Way

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It was raining. A storm had just rolled through. I spent 30 minutes watching the lightning strike map before the workout. The electricity faded just before 0515, leaving behind a steady rain that cut the humidity.

We moseyed.

My eyes were on effort—and the promise of a road shorter than we wanted. I found one. We did 7s: merkins and squats. Basic doesn’t mean easy. We bear crawled between.

Another mosey.

Chasing the dream of democracy, I created an illusion of choice. Ten parking spaces. One more burpee at each stop. After nine, I had us pause to “vote” on whether we’d do ten. It was a sham. We were doing all ten—because this isn’t a democracy. But just saying we’re doing it wasn’t the point. We did it in cadence, because a leader leads.

It’s better when we go alongside those we lead. It takes longer. It’s more work. But it keeps everyone engaged. When I ask my kids to do the dishes, they’ll do it—but they do it better when I’m with them. I’ve got plenty of other things to do, but the most important job I have is to be their dad. And that means leading with them, more often than letting them go OYO.

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