Tag: Slow Jams

Four sets of ten (minutes)

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WARMUP: Skipped it. To much “thang” to do.
THE THANG: The plan was simple, complete four ten minute stations in different locations in 45 minutes. To stay on track, we did a 5:14am disclosure and skipped the obligatory warmup of SSH, windmills, etc.
Quick mozy to station one by the closed dental practice to pickup stones from the dry creek bed. For ten minutes we used the rocks for 20 reps each of flutters with press, triceps extensions, biceps curls, upright rows, halos, and presses. After ten minutes we returned the stones and ran to the church parking lot for station two.
Station two was simple; running for ten minutes. One long length of the parking lot was a run, at the end we walked to the next straightaway then sprinted back. At the end we walked until we got back to the start for the next run/walk/sprint/walk cycle. Rinse and repeat until the timer went off and we ran to the shelter for station three; body weight exercises.
At station three we did 20 reps each of calf raises, step ups, dips, merkins, Carolina dry docks, and bomb jacks. Rinse and repeat for ten minutes. When the ten minute timer went off we ran to COT for station four; Mary.
At station four we did 20 reps each of LBCs, box cuttahs, flutters, BBS, Freddy Mercurys, leg lifts to 45 degrees. Rinse and repeat for 10 minutes.
We were able to get almost all of it completed by 6:00.
MARY: Included in the thang
ANNOUNCEMENTS: Gold, HIM camp, newsletter
COT: Family, health, marriages

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Rosie’s Ladder

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WARMUP: SSH, Windmill, Mountain Climbers, Moroccan Nightclubs, Mosey
THE THANG: Ladders, Progressing to each station and repeat previous
5 burpees, 20 merkins, 30 squats, 40 LBC
5 burpees, 20 CDD, 30 Squats, 40 American Hammers
90 seconds AmRAP
planks, Squat jumps, BBS, Merkins, Monkey Humpers
Bear Crawl, Lunge, Toy soldiers, High skip
MARY: Down Dog, Freddie Mercury
ANNOUNCEMENTS:
COT: Patience and safe travels.

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Minimal running is just fine

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WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers.
THE THANG: Overhead carry to the big parking lot where we lined up on the curb.

3 rounds with increasing reps. We went through round 1 lower reps and increased up to round 3.
– KB swings 10, 15, 20
– KB Squats 10, 15, 20
– shoulder presses 10, 15, 20
– upward rows 10, 15, 20
– lunge 5, 10, 15
– clean + press 5, 10, 15

Break for a non-sprint 3 line suicide

– plank rows 5, 10, 15
– American hammer 10, 15, 20
– burpee w/ bell 5, 10, 12
– lawnmower pull 10, 15, 20
– chest presses 10, 15, 20
– tricepts 10, 15, 20
– shrugs 10, 15, 20

1 more round of suicides
MARY: no time today
ANNOUNCEMENTS: lots, newsletter
COT: patience and the true lack of control we all have

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Cones and Reps at The Ranch

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WARMUP: Quick mosey with a stop for mountain climbers, MNC, low slow squats
THE THANG: Mozy over to Springfield Middle School where we placed four evenly-ish spaced cones the length of the drop off before you get to the hill. From the start we ran to the first cone for 20 reps each of shoulder tap merkins, monkey humpers, box cuttahs, and plank jacks then ran back to the start. From there we ran to the second cone for dips, squats, flutters and Mike Tyson’s. Back to start then to cone three for CDD, bomb jacks, American hammers, SSH. Ran to start then on to cone four for merkins, calf raises, BBS, and burpees. (20 reps for each exercise at each cone)
Quick mozy back to start then we ran to the top of the hill and partnered up. At the top of the hill, each partner did three burpees then ran to opposite sides of the hill for 50 reps each of the selected exercise. After each exercise they ran back to the top for three burpees with their partner. Rinse and repeat with SSH, LBCs, Merkins, Squats, Overhead claps, CDD.
Mozy back to COT with a stop to pickup all the cones.
MARY: No dedicated Mary time but we got it in.
ANNOUNCEMENTS: Q source, convergence, newsletter
COT: Prayers for family, local teacher who passed

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Grating of Cheese

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We started the workout off this morning with some foreign concept…this thing called stretching, and the PAX dug it.

7s – Burpees and squats with a loop around the parking lot in between each set.

The Cheese Grater – This was a fan favorite this morning. It is similar to an Indian Run :running: but you are planking with bear crawls and pushups. It was terrible as Sir Charles says.

Dora: Partner 1 – 100 flutters, 200 Hello Dollies, and 300 LBCs. Partner 2 – Run a lap around CVS.

Back to COT for prayer slow and praises.

Prayers for Half Shell’s mom, Charlie Kirk, family, and country.

Jwow

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Armless Endeavors

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WARMUP: SSH, IW, HW, Cherry Pickers, Broga
THE THANG:
4 corners – 25 reps each – Mot: Mosey
Squats, LBC’s, Monkey Humpers, PYO – 3 Rnds
SSH, PlankJacks, BB – 3 Rnds
MARY: Yes – Each called out
ANNOUNCEMENTS: RYN
COT: Always

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5 for 5 at The Hive

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WARMUP: Yea, a good one. Humane Burpee

THE THANG:
Right Side:
5 Snatches
5 Overhead Lunges
5 Cleans
5 Swings
5 Rows
5 Merkins w/ hand on the bell
Repeat on the left
did 5 round
in between had guys explain their name origin story

After 5 rounds we did 1 reps of each exercise in the circuit as a complex. Got tough.

MARY: Flutter w/ Press & American Hammer
ANNOUNCEMENTS: Invergence Tomorrow
COT: was held

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Steel City— by the numbers

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Steel City Beatdown – By the numbers

5 burpees OYO – 5 Pirates World Series Championships
13 SSH IC – 26 total reps for Steeler HOF Rod Woodson
5 burpees OYO – 5 Penguins Stanley Cups
6 Windmills – 6 Steelers Super Bowl Championships

1 Burpee OYO – 1 Olympic Gold Medal for Kurt Angle (he did it with a broken neck)

Mosey to the hill by the fire station

Inclined PAIN workout. You would do 3 burpees at the bottom of the hill and then do an exercise, go back to the bottom of the hill 3 more burpees, and then move up the ladder completing all exercises. Everyone loved this. All the reps represented the numbers of different Pittsburgh sports legends.

Steel City by the numbers Cont.

87 Mountain Climbers – Sidney Crosby
75 LBC’s – Mean Joe Greene
66 Flutters – Mario Lemieux
43 – Calf Raises – Troy Polamalu
32 – SSH – Franco Harris
24 – Freddy Mercury’s – Barry Bonds
21 Merkins – Roberto Clemente
10 Squats – Ron Francis
8 BBS – Willie Stargell
7 HR Merkins- Ben Roethlisberger

Mosey back to COT. If you got through it…446 reps…the exact number of Bridges within the Steel City.

Thanks to all who posted and embraced the legacy of PGH Sports.

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Little Dipper

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WARMUP: Mosey to the backside of the Harris teeter. On the way – butt kicks, high knees, karaoke, and then completed SSH, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, and moroccan nightclub. Mosey to fire station through the apartment complex.
THE THANG: Pendulum – we completed merkins at the fire station and LBCs at the other end of the pendulum (stop sign up the other side of the hill). We increased by 2 with merkins and by 4 with LBCs until we reached 10 merkins and 20 LBCs. Mosey back to the side wall of HT and completed wall sits while everyone bear crawls out to burpee and then bear crawl back. Burpees sprinkled throughout the moseys.
MARY: Flutter kicks, hello dolly, box cutter, american hammer, and some stretching.
ANNOUNCEMENTS: Hero’s 5k, 9/11 stairs, upcoming golf tournament, read newsletter.
COT: Prayers and praises.

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BHAG at the Hive

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YHC was making up for a missed Q two weeks ago due to sickness. As I was reviewing previous backblasts, I came up with a Big Hairy Audacious Goal for the workout to circle the entire FMHS while carrying the KB with pain stations along the way. I hadn’t seen it done so that was the plan.

Weather was perfect. Felt like an early Fall and time for college football.

WARMUP:

SSH x 10
Windmills x 10
Merkins x 10
Arm Circles x 10

THE THANG:

With the BHAG of circling the school, which is approximately 1.5 miles, we moseyed stopping (4) times for the following:

21 KB swings
18 Upright rows
15 Goblet squats
12 Curls
9 Tricep extensions
6 Manmakers

MARY:

Finished at the end with a circuit of the following:

LBCs
Flutters

ANNOUNCEMENTS:

Read the newsletter

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