Tag: SouptoNuts

I think Beaker hit his head

Leave a comment

WARMUP:
0445 – 2 mile prerun
0515 – 31 SSH, 10 Imperial Walkers, 8 Single Leg RDLs

THE THANG:
1st circuit:
-10 squats
-10 lunges (SC)
-10 jumping lunges (SC)
-10 jump squats
up and down the hill twice.
x5 rounds

2nd circuit:
10 big boys
10 Peter Parker’s (DC)
10 leg raises
Up and down the hill
x4

Ended the last 10 minutes with some kinda Broga and light stretching

MARY: check above
ANNOUNCEMENTS: newsletter
COT:

TClap |
0

Legs Still Sore

Leave a comment

WARMUP:
THE THANG: #1
Two Laps around WEP
5 Merkins, 10 Squats, 5 Bobby Hurleys at each swings
Thang #2
Dora:
100 CDD, 200 Squats, 300 LBC’s
Run from Ampitheater to stop sign.
Thang #3
11’s up the hill
Lunges & Bombjacks
MARY:
ANNOUNCEMENTS:
COT: Great 30 min + COT!!!!

TClap |
0

Set your Goals…then crush em!!

Leave a comment

WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups

THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill

Get the idea

4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Set your Goals…then crush em!!

Leave a comment

WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups

THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill

Get the idea

4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Set your Goals…then crush em!!

Leave a comment

WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups

THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill

Get the idea

4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Walk like your favorite Bear or Crab!

Leave a comment

WARMUP:
Ran up that big ole hill
SSH
Imperial Walkers
Hillbilly walkers
Cherry Pickers
Moroccan Night Clubs
Run back down big ole hill

THE THANG:
Part I: First Baptist Parking lot, stop at each island
Do this set 3x
5 reps burpees
10 reps merkins
15 reps jump squats
20 reps WWII sit-ups

Mode of Transport between islands:
1st time – Cubbie Crawl
2nd time – Crab Walk
3rd time – Lunge Walk

Part II: relay races
Team planks until your turn

Part III: Print Shop
Dora, 1 set
5 x pull-ups
5 x dips
1 trip down the monkey bars
LBCs until your partner returns

MARY:
Plank out to Ram Jam with Merkins on “Bam-a-Lam”

ANNOUNCEMENTS:
Bourbon and BBQ this Friday
Convergence on Thanksgiving, 6:30 at the Ranch

COT:
Named Cobbler!
We recited the 5 rules of F3 for Cobbler’s (and some of our own) benefit 😀
I brought up how I’ve had a Whetstone for 3 months and it has really helped me find more consistency with posting. Can’t wait to dig deeper and keep accelerating!
Had a moment of silence so men could pray on their own.

TClap |
0

Halloween Fears

Leave a comment

Kept ’em moving.
Used a pretty standard warm up:
SSH
IW
HW
Merkins – slooooow cadence
Some yoga

Stopped for pull-ups (Print Shop)
Stopped for wall pull-ups (Springs office building)

Did some unaided pigeon lunges

Made it to the WEP hill for 7s
Burpees and Bombjacks
Reverse bear crawl up the hill
Reverse lunge down the hill

This was hard. Dark Helmet bat flipped

Stopped for Bulgarian Split Squats (Pike Electric)

NMM:
Asked guys during the workout what their biggest fears were. Among the answers were: not leaving a legacy for our family, recurrence of disease, mental health issues in our kids.

Love being in a space where we can work on being high impact men and share what is authentically on our hearts

TClap |
0

Sweet Sixteen at Sweep the Leg

Leave a comment

Big crowd on a Monday morning..clown car arrived early from the far reaches of Catawba Ridge. Simple 1+ mile route around the connecting parking lots with four stations. First lap was done backwards so the greyhounds could get out front.
Stop #1 – End of street near Velux, exercises Lunges and jump squats (10 each)
Stop #2 – End of street half way down big hill to school, exercises, CDDs, Plank jumps (10 each)
Stop #3 – Bank parking lot, exercises, Heals to heaven, flutters (10 each)
Stop #4 – Near Pet Supply Plus, exercises, Mike Tysons, Squat Thrusters (10 each)
Most got in 3 laps
Great job this morning.

TClap |
0