Tag: Sofrito

Looking for the ? over the ladder ?

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Disclaimer provided and salutations

WARMUP:
In reps of 10, 12, & 15
SSH
Wind mills
Moroccan night club
Imperial Walkers
Hillbilly Walkers
Cherry Pickers
THE THANG:
Ladder runs: List of movements in the following rep sets. All movements must be completed then run :man-running: a lap around the lot before starting the next set of reps.
Reps sets were 30, 20, 10, & 5
List of movements:
Squats
LBCs
Merkins
Bomb Jacks
Calf Raises
Flutter Kicks
Lunges
Carolina Dry Docks
American Hammers
Mountain Climbers

MARY: Yes, Return to COT for 10 mins of Broga and shared about journey to my first half marathon: Setting goals, staying consistent, DFQ, and surrounding yourself with people that will motivate and support you.
ANNOUNCEMENTS: read your newsletter, thanksgiving convergence, etc
COT: Always stays in COT.

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Hybrid Theory

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WARMUP:
Run lap.
Side Straddle Hop
Windmill
American Hammer
Plank, remain in plank put right & then left arm in the air

THE THANG:
Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear crawl.

List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
20 Big Boys
20 Merkins
20 Low Slow Squats
30 second plank
30 Bench Dips
30 Calf Raise on the Curve
Choose your own exercise for the rest of the workout.
MARY:
ANNOUNCEMENTS:
– Hominy announced that he will be taking over the Site Q for <#C03GHN4R98U> beginning on Saturday, December 7th, 2024.
– Come to Thanksgiving convergence.
– Read your newsletter for more announcements.
COT:
Let’s go out and make an impact on others this week!

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Don’t worry too much about tomorrow.

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WARMUP: laid the topic talking about kids and uncertain future
THE THANG: we talked about how much we should worry about uncertain future. We came with the conclusion that we need to have faith that God is in control and he will handle what is coming for us in the future. We need to worry about today and try to enjoy everything that we have today.
MARY:
ANNOUNCEMENTS:
COT:

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Falling Over on the Elbow

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WARMUP: imperial squat walkers

THE THANG: ruck around, find out. 3.5 miles
Stopped for a couple step ups, merkins, Bulgarian split squats

Found Dark Helmet at Coach’s Box for his 10 F3 anniversary.

Shuffled back. Cornerstone fell over, freaking YHC out

ANNOUNCEMENTS:
Thanksgiving Convergence (0630 at The Ranch)
Xmas Party (12/21)
D2D10k (1/25)

COT: was held

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Lunge around the PKES Campus

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Runners hit the track while Booters headed behind the track.
WARMUP: SSH, Squats, MNCs, LBCs, Mtn. Climbers
THE THANG: Light Pole Bingo. 5 Merkins then lunge walk to next pole & do 10 Bombjacks. Go back to the first pole & repeat up the ladder. 15 Squats, 20 Calf Raises, 25 CDDs.
Mosey to benches in front of the school. 10 Derkins, 10 Step ups, 10 Dips. Take a lap around the parking lot. Repeat 3 times.
Ended with half of a J. Webb
MARY: 2 rounds
ANNOUNCEMENTS: read your newsletter
COT: prayers for Rebel’s wife surgery recovery, recent coworkers who got let go & our country
SS out.

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Tabata and Poison

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Beautiful morning at the Yard!

Warmup was basic format

15 ssh
5 windmills
15 IW
15 HW
15 Mnt climbers
15 Plank Jacks
Some stretches

First routine

Pick your poison

First to 100 reps beeper goes off every 2 minutes. When beeper goes off you run to a point(50 yards) and return.

1. Merkins or Squats
2. CDD or lunges
3. Flutters or HD
4. Lbc or FM

Then mosey back towards COT

EMOM

5 minutes

5 squats 10 merkins 15 LBCs

Run

4 minutes

5 bbs 10 HD 15 Flutters.

Ended right at 7:15.

Great to be out in the Gloom. Haven’t been 100% for awhile but felt refreshed being around the guys.

Thanks for the call <@U05RN7GSDLH>!

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3 Trick O Treaters and No Tricks

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Disclaimer provided and mosey commenced.
WARMUP: Constituted of a stroll behind Panera
THE THANG:
7 Pain Stations with 7 Reps each.
– Ruck Squats
– Flutter Kicks with Ruck Press
– LBC’s with Ruck
– Up and Over 60lb Sandbag Toss
– Ruck Curls
– Ruck Calf Raises
– Ruck Tricep Pulls
After each full circuit of Stations. 1 lap around the lot. Rinse and Repeat
MARY: She was missed
ANNOUNCEMENTS: Read the newsletter, Dam to Bar, BBQ & Bourbon, ClaveBoss, Thanksgiving Convergence
COT: Always Stays in COT!

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Halloween is near

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WARMUP: COP – mosey past F45 to parking lot left of complex

Various exercises I/C
Low slow squats
Seal jacks
Side straddle hops
Merkins
Planks
Shoulder press holding people’s chair
Imperial walkers
Hillbilly walkers

THE THANG: HALLOWEEN
YHC called the number of exercises for each letter
15, 12, 10, 8
Hand release merkins
American Hammers
Low slow squats
Lunges
Overhead claps
Wide Arm merkins
Heels to Heaven
Merkins
NUR to the Boo, do 5 bomb jacks and repeat
Count was 12 then 10 then 8 then the 6 finished and we had a ten count.

Mosey to the rail behind Lowe’s for incline merkins, dips, flutters and protractors

Mosey further to the mulch stacks left of Lowe’s. More shenanigans and a mosey to the grass near F45

Makthar Ndiayes done I/C in honor of Barry Manilow (notably absent). Monkey humpers toward the east – because that’s what we do at slow burn – #noburpees

Mosey to COT

MARY: no time
ANNOUNCEMENTS: Yes – read your newsletter
COT: 5th core principle

Thank you, Peach Stand. Always an honor.
:eye:
‘Clops

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