Tag: Slow Jams

Bring Home the Bacon

Leave a comment

COP
SSH – Low Slow Squats – Merkins – Southern Gentleman – Northern Aggressor

11’s on Backside Hill (Grant Farms Dr)
CDD’s/Lunges

1.5 Miles and 240ft of Elevation Gain later… Mosey to wall behind express oil change

DORA
50-100-150
Derkins – Dips – Step Ups

Jail Break to COT

At the outset of the workout, YHC offered actual bacon to the pax. The challenge was whoever is #king gets to bring home a bag of home cured/smoked bacon. Who would have thought that a vegetarian would bring home the bacon? Gears said his kids will enjoy it.

Announcements
Cash Memorial WOD tomorrow at Ring of Fire
Charity Shoot 11/11 with Change Order for the FM Care Center
Blood Drive coming to a text message near you – hit 3D up for more details

COT
FMHS threats being made against the principal, prayers for all involved and that the person making the threats does not follow through.
Prayers for Gears’ mother.
Prayers for Slow Jams’ wife.
Prayers for we leaders.

Thanks for the repeat Q, Slow Jams. Glad I was able to show up to this one!

Punch List out.

TClap |
0

11s on the pre-10yr anniversary workout

Leave a comment

WARMUP:
15x
SSH
Cherry Pickers
Windmills
Moroccan Night Clubs
Imperial Walkers
Peter Parker’s

THE THANG:
Mosey to spot: shuffle L/R, karaoke L/R, Toy Soliders, Nur, Bear Crawl

11s
Start 10s
Burpees
V-Ups

End 1
Jump Squats
American Hammers

ANNOUNCEMENTS: newsletter

COT: Slow Jams had good family time on vacay. Shower Curtain is back home but still needs support. How can we cook meals, or stop
By to encourage.

I am struggling with my youngest. Our personalities are very similar and when two people who are “right” start arguing, it does not end well. On top of reading many books, I am realizing I cannot pray enough here. I ended with the Serenity Prayer.

“God, Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” Amen and God Bless.

TClap |
0

Shield Beatdown

Leave a comment

WARMUP: Our warmup was SSH, Slow Windmills, Imperial Walkers and Hillbilly Walkers followed by a short mosey.
THE THANG: There was a choice of exercises for each number. You could do one or a combo of both to reach the number.
125 SSH and Merkins
Run to Teeters and back

100 SQUATS and Mountain climbers
Run to Teeters and back

75 Bombjacks and Big Boy Situps
Run to Teeters and back

50 FLUTTERS and CDD
Run to Teeters and back

25 Shoulder Taps and LBC’s
Run to Teeters and back

Rinse and Repeat
MARY:
ANNOUNCEMENTS: 10 year Anniversary CSAUP
COT: Pray and Praises

TClap |
0

Graceful sandbag

Leave a comment

WARMUP: while we waited for the site Q, who had given a heads up he was “coming in hot”, we did a few SSH, cherry pickers, low slow squats, and merkins with hands on our rucks.
THE THANG: Started out by getting in a single file line based on height, then moved into side by side formation where the snake was still based on height (if that makes sense).

The mission, with a 40 lb sandbag, was to transfer the sandbag while in stride every .25 miles from shortest to tallest Pax. Path was to WEP, do the loop, and head back in under 1 hour…this meant for sub 20 min miles, and thanks to our site Q coming in hot, he challenged us to push limits to 15 min miles where we probably landed somewhere around 15-17 min miles.

A quick lesson on how to “gracefully” transition the sandbag while standing, and while in motion, we’re given before we took one step and while we were in formation.

Very good results on speed and transitions and a few lessons learned. Made our time hack, didn’t get hit by cars, and no one died.

Successful mission.
MARY: nada
ANNOUNCEMENTS: newsletter is packed, pushed 10 year
COT: shower curtain was on our hearts, kids going to school, and patience as parents

TClap |
0

Convergence For Our Brother Shower Curtain

Leave a comment

WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

TClap |
0

Death by at GC

Leave a comment

WARMUP: Mosey around the HT past the trash cans (horrible) for COP including Broga, IWs, Windmills, Merkins, MTN climbers, SSHs and MNCs.

THE THANG: Mosey to the church and circle up for Death by…with rounds of Burpees, merkins and Big Boy sit ups. Mosey back to parking lot for a bear crawl and lunge walk sequence with CDDs and dips in between. Leg time! 3 sets of squats followed by monkey humpers. Mosey back for Mary

ANNOUNCEMENTS: See the newsletter

TClap |
0

Pick that up and let’s go

Leave a comment

WARMUP: SSH, merkins, cherry pickers, on the ground for hamstring and back stretching
THE THANG: We brought some extra weight where each Pax of course had their ruck, and then 2 Pax for .25 miles would also carry the 40 pound sand bag and either a 30 or 35 lb kettle bell.

At the 1/4 mile mark, we rotated the extra weight to 2 new Pax and kept rotating every 1/4 mile.

At our first 1/4 mile we did 5 merkins with our ruck. Next 1/4 we did 5 merkins + 10 squat thrusters with ruck; next 1/4 was same as above plus 15 ruck swings; next quarter same stuff + 20 ruck chest press; another quarter plus everything + 25 shrugs.

Added up quickly but old school pearls on a string plus the extra weight was a nice way to end the work week.
MARY: no time today
ANNOUNCEMENTS: lots going on in the fort! Dam 2 dam signups begin Sept 1
COT: keep praying for DiVinchi’s step dad

TClap |
0

10/90 is still a split

Leave a comment

With a early morning text from Punch List, WWL and I decided to split the Q. He hasn’t Q’d in a while(minute) so I figured I’d take the first part.

WARMUP: mosey to back of HT and down grass hill. Triangle up for the following exercises:
MNN
LSS
Imperial Walker
Hillbilly Walker
Downward dog/honeymooner
6 mins are up and pass the Q to WWL.
THE THANG: Hill repeats x5 with 5 burpees at the top. Nothing on the bottom. Mosey to parking lot. Stop for LBCs, flutter kicks, rosalitas, hello dolly. Start 11s with burpees then bear crawl with squats at the top. Lunge walk back.
MARY: never met her
ANNOUNCEMENTS: read your newsletter
COT: stays in COT.

TClap |
0

Up & Down The River

Leave a comment

WARMUP: mosey with some ab work
THE THANG: up and down the HT aisles, 5 reps of merkins, then groiners, then CDDs, then flutters
MARY: accumulating clock merkins and accumulating clock squats
ANNOUNCEMENTS: CSPAN outtro prayers and praises for our families
COT: to Skyq be the glory!

TClap |
0

Abs-olutely worth it!

Leave a comment

WARMUP: Mosey to back lot behind Red Bowl where I thought I’d warm up the PAX, but Pothole brought to my attention the freight trucks parked there and the sleeping drivers. So I continued to the round about before the apartment where we performed 10x SSH, 10x Hillbilly Walkers and a bit of broga including down dog(deep calf stretch), honeymooner and some cat/cow to stretch out the PAX.
THE THANG: Since we moseyed past my original starting position I decided to call and audible and bring the PAX through the apartments and over to the entry road where the firehouse is located. At the stop sign we partnered up for an AROD. 300x LBCs, 200x IC Mountain Climbers, 100 Big Boi Sit-ups and 50 Absolutions. This was a new exercise to many so I gave them a demo. Much mumble chatter on this one, if you haven’t tried it, give it a go, the PAX involved will certainly Thank you! After that we moseyed back past the freighters, behind Teeter and over to the wall where we did some wall sits with a “PAX PIX”. While we all grabbed some wall, I had the PAX think of an exercise in their heads and one by one each ran to the other side of the wall while I called on each by name to call out whatever they were thinking and the PAX on the other side had to perform 10x and run back. After we all took a turn there, we all moseyed back to COT.
MARY: Ab-lab for 4 minutes, each PAX getting a turn to call cadence.
ANNOUNCEMENTS: Pothole is organizing a brew ruck of sorts as a charity event for his buddy Aaron. Check Slack for details. Word is there is a sweet patch for anyone donating $20 or above.
COT: Prayers for those and families dealing with loss, sickness and treatments. Prayers for travel mercies.

TClap |
0