Tag: slapshot

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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Tortoise and Hare Tabata version

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Tabata Time : Tortoise and Hare version

Workout had 5 segments roughly designed for 12 minutes each. Consisted of a Tortoise (stationary exercise) and a Hare ( running and some exercises)

Tortoise

40 seconds on 20 seconds off
Ssh
Windmill
Seal jacks
Mcn
Imperial walkers
HR merkins
Squats
Diamonds merkins
Lunges
Hillbilly walkers
High knees
Mountain climbers

Hare

40 seconds run 20 seconds rest
12 rounds
5 Merkins each rest period

Tortoise

All Ab work 12 rounds
BBS,
LBC
Peter Parker
Parker Peter
Mountain climbers
Shoulder taps
Flutters
Hello dolly
Freddy Mercury
Toe Touches
Heel touches
Leg lifts
In and outs

Hare

40 seconds run 20 seconds rest
5 squats each rest period.

Tortoise

Only 9 rounds here
40 seconds on 20 seconds rest
3 rounds of 6 burpees
3 rounds of 8 burpees
3 rounds of 10 burpees

Fin.

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The ladder of all ladders

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Mosey down to the far end of the parking lot by the baseball field.

Dynamic warmup

30 seconds on 10 seconds off
8 rounds
SSH
Windmill
Seal Jack
MNC
Imperial Walkers
HR merkins
Squats
Flutters

The thang

Ladder concept…run to a cone and do the reps assigned at the cones. Go back to the start do 5 squats and then go to the next cone etc…

Exercises were merkins and LBCs

Also had a burpee whistle blown at my discretion. 3 burpees each time.

So the cones were lined up at the distance from “home”

So .05 was cone 1…. .10 was cone 2 etc… all the way to cone .25.

We were able to wrap up with most getting to 2.5-3.0 miles and everyone got 150 LBCs and 150 Merkins. Thanks to Rosie for the opportunity!!!

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Free the animal

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WARMUP:
– 10 Side Straddle Hops
– 10 Moroccan Nightclubs
– 10 Windmills

THE THANG:

– Jog to HT wall by O’Reilly – 3 min wall sit hands out, Drop 1 in at min 2 to finish

– Jog to back parking lot – Bear crawl w/ Merkins at each parking line

– Jog to Grace – 50 Jump-ups on benches

– Jog to Kids R Kids Learning parking lot – 50 Hip-Dips (25 each side) and 10 side plank crunches each side

– Jog to end of Grant Farm Dr. – 50 Squats

– Jog (L) to end of Palmdale Walk Dr. – 25 Merkins

– Jog up Reynolds Ridge Ln, take (R) on Berkley Hall Way, (L) on Stockbridge to Stockbridge Commons entrance by the dog spot – 3 Hill Sprints

– Jog to COT – 10 Burpees

2.2+ Miles of pain

MARY:
Cadence led by PAX
– 50 – Open Leg LBC’s (Come and get me LBC’s),
– 30 – Heel Touches,
– 10 – Back Extensions,
– 10 – Windshield Wipers

ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…

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Music and Merkins

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45 minutes of music.

A “base” exercise with another exercise when a key word or phrase is said.

1. Running up the hill mountain climbers until you hear the word running. Then you’d run up a hill.
2. Voodoo Child- calf raises until “mountain then 3 jump squats.
3. That Energy- BBS until “that energy “ then 8 flutter kicks
4. Eye of the Tiger- Squat Punch until “Tiger” then run a lap
5. Why do we fall- Burpees the entire song
6. Kingdom- Hammers until “Kingdom” 10 toe touches
7. Phenomenal- 1st verse plank then HR Merkins on None. 2nd verse wall sit then squats 3rd verse Superman/banana.
8. Like a prayer- squats until prayer.. then 5 knee-tar-jas
9. Diamond Eyes- shoulder taps them 25 LBCS on “boom”
10. Danger Zone- run until “danger zone” then 3 burpees
11. Everyday I’m hustling- lunge walk until hustlin then do high knees
12. Thinking about me- Imperal walkers until Thinking then Catalina wine mixers.

Ended right at 6:00

It was fast but fun.

Thanks to all who endulged my stupidity.

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Tabata at the Pit

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Warmed up and tried to stay dry ish.

25 SSH
5 windmills
15 IW
15 MNC
15 HW

The Tabata

4×4

30 seconds on 10 seconds off

Alternating merkins with bell
Right arm shoulder press
Chest press
Left arm shoulder press

Rest

Goblet squats
Right leg lunge
Calf raised
Left leg lunge

Rest

Curls
Hammers with bell
Tri extensions
Flutters with bell press

Done right at 6:00

Thanks to 3D for the call!

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Pre Murph Workout

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WARMUP: SSH, Windmills, overhead claps
THE THANG: the Griff – 800 meter run, 400 meter backwards run, 2 rounds. Moved to bleaches for some stair work and dips, finished with a circuit of overhead presses and ab work
MARY: stretching in preparing for Murph
ANNOUNCEMENTS: newsletter
COT: freedom, marriages

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Shoulders and Shuffling

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WARMUP: Disclaimer and light jog to the space between Walgreens and Jersey Mikes for COP
THE THANG:
COP (all in cadence): SSH x 25, Squat x 25, Mountain climber x 25, Freddie Merc x 20, LBC x 25, Windmill x 10, Diamond merkin x 15, back and shoulder stretch LH/RH, Jump squats x 20
Make a loose formation and mosey to the HT lot near the brick landscaping wall on the left side of the lot. The Pax stopped 4 times and did 5 burpees at each stop on the way to the wall.

At the wall, we did 11’s. Decline merkins and dips OYO (crowd pleaser).

Mosey about 20 yards from the wall and plank it up facing the wall. Hold plank/6″/elbow plank while the Pax, one by one, ran to the wall, did 3 box jumps or step-ups, and ran back.

Mosey to a section of striped lot across two rows and side shuffle along the striped rows in a zipper fashion for 6-7 rows. At the end of each row, do a burpee. Al Gore for the 6. Rinse and repeat back to the start, substituting bomb jacks.

Mosey to the small grassy area next to the landscaping wall for a traditional Jack Webb (1:4, merkins and overhead claps to 10)

Mosey to COT for Mary.

MARY: Box cutter x 20, American hammer x 20, Hello Dolly x 20, Superman hold x 2

ANNOUNCEMENTS: Murph Workout on Memorial Day after regular F3 workouts, Hog and Coyote, Tortoise and Hair CSAUP’s coming up. Read your newsletter!

COT: Prayers for ST’s friend Becky and JWOW’s neighbor with cancer. Also, Half Shell’s father-in-law (grand-father-in-law?)

Whew – summer’s coming. There’s much more sweat today than in the past few weeks. We hit the shoulders hard today with the 11’s and Jack Webb’s. I think those will be felt tonight. Great to see <@U07TVBVVC3X> today and looking forward to his V-Q next week at GC. Everyone put out a great effort today, and it’s always a pleasure to lead the Pax at <#C02PFBMMZL6> – one of my favorite AO’s of The Fort! Thanks again for the Q-spot <@U01CGBKBQ64>

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