Tag: Slow Jams

Skipper’s Tour de Corral

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WARMUP:
– Quick mosey around the lot followed by COP…windmill, produce picker, low slow squat, merkin, up dog and down dog.
THE THANG:
– Started with a merkin gauntlet in front of Bubbles ‘N Bows. PAX formed a line arms length apart and held plank. PAX took turns traveling the gauntlet, stopping to do a merkin at each planking PAX. Rinsed and repeated, swapping out Al Gore for the plank and burpees for the merkins.
– Mosey thru the parking lot to Stockbridge Dr, right on Arbor Village to Grant Farm Dr. Completed a round of 7s on Grant Farm hill. Burpees at the bottom (entrance to apartment complex) and hand release merkins at the top (fire department parking lot).
– Mosey back to Bubbles ‘N Bows for a DORA…300 sumo squats, 200 Superman, 100 wide arm merkin. Cut the Dora a little short to save 5 minutes for Mary.

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On the fly(forgot to schedule a Q)

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WARMUP: IC exercises and stretches
THE THANG: mosey to side wall at teeter for wall work that included wall sits and Moroccan nightclubs while 1 pax ran to other side and performed 5 flying squirrels and ran back. Next round included Mike Tyson’s on the wall while pax ran out and performed 5 burpees. Alternating to wall plank and then wall sits until complete. More moseying behind teeter for curb 7’s that had us bearcrawling to one curb for incline merkins and crab walk back for dips. More mosey for partner AROD hill work at the apartments. One partner ran up to the firehouse and back while other partner performed 300 lbcs, 200 squats, 100 merkins.
MARY: some IC work
ANNOUNCEMENTS: upcoming BBQ/bourbon event, upcoming poker event, q source, read your newsletter
COT: enjoy the little things in life, travel mercies

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Jams Sesh at the traz

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WARMUP: Stretches and IC exercises
THE THANG:
1)Tabata – 6 cycles, 6x sets ea. 20 secs on, 11 secs rest. 1 min recovery run. Run around lot.
1. Squats
2. Flutters  
3. Monkey humpers
4. American hammers
5. Lunges
6. Vups

2)DORA at steep road. Partner does 5 flying squirrels at the top.
1. 100 jump squats
2. 200 hillbilly Walker
3. 300 lbcs

3)Round of 11 motivator to end things

MARY: 2 remaining minutes were used for IC on your 6 exercises
ANNOUNCEMENTS: poker night, bbq and bourbon night, read your newsletter
COT: prayers for those that are ailing and those dealing with loss of a loved one. Prayers for our 2.0s. Always thankful for what we have.

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11…it’s one more

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Started with a Mosey run

Warm up with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All in a variation of 11 reps I/C.

Run

bench work: step ups (11 each leg), incline merkins (11 I/C), dips (11 I/C), butt touch squats (11), decline merkins (11 I/C), calf raises (33).

Run

One Pax does exercise, other pax on the cinder block, we did:
Curls // run out and back
Block held at 90° // 22 merkins
11 manmakers // squats
There was another one, can’t remember.

Run

Wall work:
Bear crawl out 30 feet and do 11 bobby hurleys
BTW 22 count
Wall tar jais for 11 I/C

Ran to Pullup bars, and did:
Pullups
Chin ups
Switch grips
Toes to bar
Knees to chest

Run to COT
Mary: Box cutters, pickle pointers, body destroyers, V-ups, LBCs
Fini

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“Lord Make it Stop”

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WARMUP: Mossie, SSH,Cherrybpickers, windmills, and more
THE THANG: “simple but hard”
4 exercises (merkins, squats,CDD,Heels to heaven)10,20,30,40,50 each and a lap in between each rep -of each exercise! Achieved almost 3 miles and 150 each exercise 💪
MARY: no time
ANNOUNCEMENTS: Damn2 Damn Bar, D2D- relay, charity fundraiser are under way…
COT: prayers for kids and Family, and those un spoke.

The message was : “Conflict is not a sin but how you respond to it might be!”

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3 lessons, lucky 7’s & Dora Jr.

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WARMUP: mosey to gym parking lot
All exercises were 10 D/C I/C with 5,4,3,2 & 1 burpee respectively in between sets

Windmills
Imperial walkers
Hillbilly walkers
Low slow squat – holding people’s chair on the last rep then did 10 MNC’s D/C I/C
Plank with stretches along with merkins and shoulder taps.

Side straddle hops x 30 D/C I/C

THE THANG: off to the west side of the high school for lesson 1

Lesson 1 – all leaders are readers
7’s between the light poles – squats and hand Release merkins

Mosey to the pull up bars with 5 burpees OYO half way there.

Lesson 2 – Habits compound daily. 1 penny that doubles for 30 days yields $5.37 MM. As we lay bricks, remember this.

7’s – pull ups and Diamond merkins running between the bars and the entrance. Group stayed together. No man left behind.

Mosey to small east side parking lot for lesson 3.

Lesson 3 – accelerate with someone else. We can’t maintain discipline on our own like we can with others. In that spirit……

Partner Dora Jr. – 50 hand release merkins and 100 squats. Flutters upon completion and a mosey to COT.

MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle

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Tag me in coach and a bday boy bonus

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WARMUP: As Pax gathered, the mumblechatter intensified. It was going to be one of those mornings which is always fun and encouraging. YHC rec’d the bat signal call from Esso to sub-Q due to prior commitments and who can say no to that guy. Plus the opportunity to Q these group of merry men, can’t turn that down!

Ran over to the church, avoided any cars, did some high stepping and butt kickers on the way, and circled up in the parking lot. Did some SSH, cherry pickers, squats, merkins, back stretches.
THE THANG: Ran over to the benches and did a rinse and repeat (just 2x) of: step ups (20), incline merkins (20), dips (20).

Ran around the turnabout at the church to kick off pearls on a string. Exercises consisted of: 10 bomb jacks, 20 diamond merkins, 30 hammers, 40 squats (note to self, this was a lot), 52 flutters (for Anchorman bday boy), 60 calf raises. So at each stop, we added on the exercises and then went down for a few after we got to 60. The stops included: church, entrance to grocery, water fountain at apartment complex, fake stop at neighborhood on the back left from fountain so ran back to fountain, fire station house, parking lot of daycare, road behind gas station, back to COT.
MARY: quick Mary led by Slow Jams
ANNOUNCEMENTS: Patience for parents, kids, teachers
COT: Yes, completed this and even got a quick show from Senator!

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100 yards of fun

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WARMUP:
Quick mozy around the perimeter of the band practice area (parking lot/football field).  Brief warmup of mountain climbers followed by squats and plank jacks.

THE THANG:
– Partner leapfrog starting in the endzone with partner 1 lunge walking to the 10 yard line and doing 10 merkins.  He then runs to the 20 yard line.  At the same time, partner 2 does 10 merkins in the endzone then runs to the 10 and lunge walks to the 20.  Flip flop until full length of field covered.  
– With minor confusion after round 1, we modified and returned as a group to the original start with bear crawls, jogging and 15 squats every 20 yards.

– Cones were then set out every 10 yards to the 50 with one exercise on each. Pax would run to the 10 and do 10 reps of the exercise shown, then run to the far end of the field to reach the next 10 yard line and repeat the exercise. Pax would then repeat coming back down the opposite side of the field and stop at each 10 yard line for 10 reps.
– After a full lap, Pax moved to the 20 and did 20 reps at each 20. Laps and reps increased until we reached the 50.
– Exercises and total reps completed:
– 10 yard line: 8-count burpees (40 total)
– 20 yard line: squats (80 total)
– 30 yard line: plank jacks (120 total)
– 40 yard line: SSH (160 total)
– 50 yard line: Merkins (100 total)

– With a little time remaining we returned to the end zone and bear crawled the length of the lot. At each 10 yard line we did 10 LBCs. (100 total)

– Closed things out by walking back the length of the field/lot to COT. On the walk we discussed empathy and the importance of understanding other’s perspectives to provide insights into their beliefs and actions. Pax was encouraged to apply it at home, work and while traveling on I-77 during rush hour.

MARY:
ANNOUNCEMENTS:
COT:

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Burpees and a Late Backblast

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It was a steamy morning in the Fort and the mumble chatter was second to none.

Warmup then a quick Mosey over to Grace Church for some pain.

Cones setup for a Canadian Football style gauntlet of pain.
Round 1: 20 burpees
Round 2: 20 burpees, 40 squats
Round 3: 20 burpees, 40 squats, 60 CCDs
Round 4: 20 burpees, 40 squats, 60 CCDs, 80 monkey humpers
Round 5: 20 burpees, 40 squats, 60 CCDs, 80 monkey humpers, 50 Flutters.

We ran a lap between rounds.

Back to COT for prayers and praises.

JWow

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In Honor Of September, 11, 2001

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WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield’s fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees

THE THANG: Grab your bell and meet over by Clickbait’s trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press

We went through these 9 exercises one more time and occasionally modified the cadence.

In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren’t on the 200lb sand bag, we did the same evolution with our own coupon.

Then, back to 22 Side Straddle Hops & 11 Burpees.

MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed

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