Tag: Slow Roll

Abide in me, and I in you!

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WARMUP: Shared with the group some of my life experiences when trusting in something greater than myself vs. just trusting in myself. Show to know the details!
Mosey to the track
Completed 1 lap warm up with high knees, karaoke, & butt kickers.
Next phase of warm up routine had us standing on the goal line of the football field for sprints.
1st Sprint – 50 yard runway ( building up to top speed ) and then 50 yard sprint followed by 10 reps of each – merkins, big boys, squats
2nd Sprint – 25 yard runway and then 75 yard sprint followed by 10 reps of each – Shoulder Taps, V-Sits, Lunges
3rd Sprint – 20 yard runway and then 80 yard sprint followed by 10 reps of each – Alternating toe touches from plank position, Straight lower leg lifts, Jump Squats.
Group was adequately warmed.

THE THANG: As with the warm-up the theme was 100, as I need to be constantly reminded to completely trust ( 100% ).

1st Routine; 100 yard Bear Crawl with 100 merkins
Start on goal line of football field, bear crawl 25 yards and then perform 25 merkins, continue down the field until reaching the other goal line.

2nd Routine: 100 Burpee Mile
Complete 40 Burpees and then run a lap around the track
Complete 30 Burpees and then run a lap around the track
Complete 20 Burpees and then run a lap around the track
Complete 10 Burpees and then run a lap around the track

MARY: While others were finishing the main event routines, those that finished a little earlier did the following:
Choose 2 ab exercises that are easy to transition into
1st exercise conduct reps of 30
Go right into the 2nd exercise and keep going until time is called. Chose time interval of 90 seconds. Only had time to do 1 round – LBCs -> Flutters
Next rounds would have included Gas Pumpers -> Penguins and then Heels to Heaven -> Xs&Os

ANNOUNCEMENTS: Read your newsletter!!!
COT: Shared a few more tid bits of my story, prayers & praises!!!

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Burpee Challenge and 4 corners

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WARMUP: 7 minutes of Burpee Challenge
THE THANG: 4 corners of workouts with 3 burpees in between.
MARY: Core exercises including box cutters, flutters, j-lows, American hammers
ANNOUNCEMENTS: Dam to Dam on January 28th
COT: It happened

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Goodbye 2022

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WARMUP:
– SSH, WM, IW, some mosey
THE THANG:
– set of 2 exercises with 20/22 rep count and then run a lap, rinse and repeat 6 times with different exercises
– Jack Webb: 10/40 Merkin/OHC
MARY:
– round of mary right before COT
ANNOUNCEMENTS:
– 2 FNG’s for Dec. 31 is awesome!
– read your newsletter
COT:
– was held

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Ring-O-Fire and Ice

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WARMUP: 10 SSH then mosey to field for 100 yard sprint and 100 yards of bear crawl
THE THANG: up and down the bleachers with a set of 15 dips at the end of each row, then to the hill for suicides, 5 burpees, 10 Merkins, 15 Big boys, 20 lunges (each leg) 25 squats, 20 Pull ups
MARY: Rebel merkins, upright flutters
ANNOUNCEMENTS: newsletter
COT: Shovel-flag hand off from Kaiser to Cousin Eddie

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Xmas Eve below Zero

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Some PAX ran the Clave Boss and then rolled out. Other PAX rolled in for only the workout. Some PAX did both.

Split quickly into 3 groups. Rebound, Sprocket, and Mark Twain each took a group through a warmup and then visited 3 stations. Double D, 38 Special, and Band Camp lead the PAX at each stations. It was too cold (11 degrees Fahrenheit with some biting wind) to vote on which station was the Ghost of Christmases Past, Present and Future (see we did work in a little Xmas theme)

38’s portion:

The Roshamburpee-fest
Demonstrated a roshamburpee (plank position, 1, 2, 3 shoot).
Assigned one PAX to the end of each of the concrete paths. Everyone will run up the concrete paths in succession (or do whatever) and challenge the guy stuck at the end with a roshamburpee.
Winner gets up and runs up to the next level to challenge the next PAX. Loser stays put and keeps plank (or just tries to keep warm). At the five minute mark called “Sudden Death!”. Everyone tries to do laps but they always challenge anyone they run by (passing challenges in progress) and basically it looks like a bunch of pool balls knocking into each other the whole way. A lot of burpees. A lot of laughs. A lot of running. A lot of fun

Double D’s portion:

Started with 10 burpees OYO.
Group then broke up into 3-5 pax.
1 pax runs to block does 1st exercise in red while others in group do exercise in green.
Cycle all pax in group through, then move to second set of exercises.

Exercises:
RED:
1.Blockees
2.Swings
3.Curls
4.OH Press
5.Rows
GREEN:
1.Squat
2.Clave Raise
3.Sumo Squat
4.Monkey Humpers
5.Lunges

We planked for 6 and a short msg. Then group moved on.

Band Camp’s Portion:
Buy in with 20 Bulgarian Split Squats each leg
Ran a version of Red Barchetta-style workout
Run down – exercises
Mosey back – 5 burpees in cadence
50 in cadence Mountain Climbers (cold hands)
49 in cadence Flutters
48 in cadence Squats
47 in cadence Merkins

COT – and to all a good night!

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12 Days of Christmas

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WARMUP:

Windmills (sloooow)
Imperial walkers
Hillbilly walkers
Plank
Upward dog
Downward dog
Merkins
Peter Parker’s
Upward dog
Downward dog
Wide arm merkins

THE THANG:

Mosey to pull up bars, had board set up with 12 days of Christmas…

Start with first day of Christmas, run to bottom of hill come back and do first and second day, so on and so forth

Exercises
Kraken burpee
Knee tar jai
Sumo squats
Cindy press
Toes to bar
Diamond merkins
Calf raises
Man makers
Flutters
Hello dollys
Freddy mercurys
Monkey humpers

MARY:
No need
ANNOUNCEMENTS:
Christmas party, dam to dam

COT:
Discussion about patience and God’s timing, other prayers, had to be there

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WW1 Hero & 21s

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WARMUP: Asked the PAX to hold plank while I read the story of the hero we were about to honor, read below:

Today we have the privilege to honor U.S. Army Sergeant Richmond Hilton. Richmond Hobson Hilton was born in Westville, SC on Oct 8, 1898. He joined the army in Westville, SC. and was assigned to Company M, 118th Infantry, 30th Division during WW1. On October 11, 1918, a couple of days past his 20th birthday, while fighting near Brancourt, France, Hilton’s unit was held up by intense machine gun and small arms fire. Sgt. Hilton recognized that the machine gun fire was coming from a shell crater just ahead of them. Accompanied by several other soldiers, but moving out well ahead of them, Sgt. Hilton engaged the enemy machine gun nest, advancing using his rifle until his ammunition ran out, and then continued advancing alone using his pistol. Sgt. Hilton took the enemy machine gun nest using only his pistol killing 6 German soldiers and capturing 10 others. During the course of his actions on that day, Hilton was wounded by an exploding shell, which resulted in the loss of his arm. For his acts of bravery Sgt. Hilton was awarded several medals from many different countries, including the Medal of Honor. After his discharge from the army he returned home to Kershaw County a hero. He joined the Civitan Club of Columbia, of which he as a proud member. Richard Hobson Hilton died on August 13, 1933 and was buried in the Old Quaker Cemetery in Camden, SC.

After reading was completed, PAX joined me on an approx. 1/2 mile Mosey with karaoke both sides for 15 yards, high knees for 20 yards and butt kickers for 20 yards. We ended where the tough part was to begin.

THE THANG: I did not find any WODs for WW1 heroes, but during my search I found a workout dedicated to the Unknown Soldiers. The number 21 symbolizes the highest symbolic military honor that can be bestowed: the 21-gun salute. So, the format was simple, 21 exercises – 21 reps of each exercise. Split the 21 exercises into 2 groups. 1st group was at the top of the hill by the pull up bars and the 2nd group of exercises was to be performed at the bottom of the hill. Simple -complete the 1st exercise at the top of the hill and then run down to the bottom and complete the next exercise at that location, when done run up the hill and continue down the list. Here are the exercises:
Top of the Hill:
Burpees
Pullups
Diamond Merkins
Chinups
Mike Tyson Merkins
Knees to Chest while hanging from the ba
Derkins ( feet on the curb )
Switch Grip Pullups
Peter Parkers ( count 1 leg only )
Straight lower leg raises into L position while hanging from the bar
Parker Peters ( count 1 leg only )

Bottom of the hill ( all of these exercises were completed with Cindy! )
Overhead Squats
CurltoCleantoPress
Goblet Squats
Swings w/ Cindy
Man Makers
Thrusters
1-arm bent over rows ( 21 reps each arm )
Dead Lifts
Big Boy Situps
American Hammers
MARY: Made it back to COT with enough time to complete 21 side-straddle-hops in cadence!
ANNOUNCEMENTS: Christmas Party, Christmas Eve Convergance, D2DB10K
COT: Lifted up the prayers of the PAX, asked for help to always be prepared to help and serve others.

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Pearl Harbor day

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WARMUP: 10 of each: windmills, LSS, IW, Moroccan Nightclubs, SSH
THE THANG:

Round 1 for the actual day of Pearl Harbor – 12 rounds of 7 toe touches, 1 pull up, 9merkins, 4 squats, 1 pull up (12 7, 1941 – see what I did there?)

23 CCD run to bottom and complete 35 flutters and run back to top of hill for 2,335 servicemen who died

24 LBCs run to bottom and complete 3 burpees and run back to top of hill for 2,403 total people killed

20 wide arm merkins run to bottom hill and complete 26 WW2 sit ups and run back to top of hill for 2,026 sailors/marines killed

16 diamond merkins run to bottom hill and compete 6 burpees and run back to top of hill for 1,606 sailors who died aboard the ships

11 ranger merkins run to bottom hill and complete 78 hello dollys and run back to top of hill for 1,178 wounded Americans

6 burpees run to bottom of hill and complete 8 burpees and run back to top of hill for 68 ships destroyed

3 pull ups, 5 squats and 3 LBCs at the pull up bars for 353 aircraft destroyed

MARY:
ANNOUNCEMENTS: read newsletter!!
COT: prayers for marriages and Truckers cousins new born in hospital

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The Del & Davidson

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WARMUP: SSH, Windmills, Cherry Pickers, Moroccan NC
THE THANG: The Del & The Davidson

The Del:
25 Burpees
400 meter Run
25 Weighted Pull-Ups
400 meter Run
25 Handstand Push-Ups
400 meter Run
25 Chest-to-Bar Pull-Ups
400 meter Run
25 Burpees

The Davidson:
800 meter Run
10 Thrusters
600 meter Run
20 Cindy on your Back Squats
400 meter Run
30 Goblet Squats
200 meter Run
40 Bentover Rows

MARY: Chest Presses, Curls, Flutters, Hello Dollys, American Hammers, Freddie Mecurys
ANNOUNCEMENTS: Bethal Men’s Shelter on Wednesday. No items need, just show up to serve. Register for the Christmas Party. Site Q Handoffs on Wednesday
COT: Prayers and Praises from all PAX.

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Slippery When Wet

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WARMUP: mosey to School Gym e trance
SSHs, Squats, Merkins, Imperial Walkers, windmills,
Mosey to main entrance of school
15 Dips, 10 Derkins, 10 step ups each leg
Mosey to front of school
10merkins, 10hillbilly walkers
Mosey to back of school
10merkins, 10imperial walkers
Mosey to back entrance of school
10merkins, 10hillbilly walkers
Mosey to Gym entrance
10merkins, 10Imperialwalkers
Mosey to main entrance
THE THANG:
Perform 9 exercises while 1 pax acts as timer going around the iseloles triangle
Dips
Squats
Merkins
Step ups
Flutters
SumoSquats
Shoulder Taps (plank)
Calf raises
Irkins

3 rounds of each
Timer PAX did 1 mosey, 1 bear crawl, 1 backwards run
MARY:
LBCS, Dying Cockroaches, Diamond Merkins, Freddy Mercury’s
ANNOUNCEMENTS:
Christmas party 12/16 at Airbornes
Happy Hour 5k for St Jude’s

COT:
YHC talked about topic on slack around disappointment and how it’s part of everyday because of the brokenness we live in. If we lived in Sky Qs intended paradise disappointment would not exist but because of The Fall, we live in disappointment. Question and challenge for each of us is how will we lead through it and rise above it and shine light into that disappointment. Be a leader and don’t swim in the missed opportunities but rejoice in moving forward.
Thank you Kaiser for the Q stick! Humbled and Grateful

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