Run around the loop of the business park. 10k pace along the sidewalk.. then sprints between the stop signs. Recover briefly then repeat the loop.
Thanks to <@U05K5D10AG6> for the opportunity!
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!
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
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
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:
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:
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!
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.
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.
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!!!