Tag: SouptoNuts

Varsity Football Prep work

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WARMUP:
Ran up to the band practice field where we did the following:
SSH, butt kickers, toy soldiers, windmill, morocco night club
THE THANG:
Using the football field we ran sprints increasing sprint distance after each down and back. First two was sprinting from 40 to 40, Next 30 to 30 20 to 20 and then all 100 yds.

Next we did hand release merkins every 10 yds increasing count each 10. Starting count was 1

Next exercise was squats. Starting count was 2

Last exercise was LBCs. Starting count was 3

Last 10 minutes we stretched because YHC about blew my hamstring during sprints.

MARY:

ANNOUNCEMENTS:
COT:

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Get Right To The Core

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WARMUP: Run to The Print Shop for a few warm up exercises like Merkins, Imperial Walkers and Wind Mills.
THE THANG: At The Print Shop, 5 Burpees, 10 Get Ups, 20 Mountain Climbers.
Run to FMCOG for 5 Burpees, 10 Get Ups, 20 Mountain Climbers.
Run to the FM Golf Course Parking Lot for 5 Burpees, 10 V-Ups, 20 American Hammers.
Run to the American Legion for 5 Burpees, 10 Inch Worms, 20 Flutters
Run back to the FMCOG for 5 Burpees, 10 Mike Tysons, 20 Crunchy Frogs
Run to Footloose for 5 Burpees, 10(ea side) Side Bends, 20 Plank Jacks
Run to Hardee’s for 5 V-Ups, 20 American Hammers
Run to the new FM Pharmacy parking lot for something I can’t remember
Run to COT for 5 Burpees, 20 Flutters
MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle

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AKA#4 Day 9 – Accumulator Day

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WARMUP: Mosey with some SSH, Merkins, squats, etc
THE THANG: Accumulator! Parking lot burpee accumulator…Burp bear crawl, burps+1, then lunge walk, burp +2, bear crawl, you get the jist. End up on other side of parking lot, 10 Muscle ups on the brick wall. Mosey to front of school, 15 derkins and 25 dips. Mosey down a bit to the columns. Squat Accumulator. Each column squat and add one. 14 columns = lots of squats. Mosey to hill. Run to cone 2 merkins, back to start 1 burpee, 1st cone 2 merkins, 2nd cone 4 merkins, back down to 1st cone, 2 merkins, to start add a burpee. There were five cones = Lots of Merkins

MARY:
ANNOUNCEMENTS: AKA Day 10 is Sole to Sole. 0500 start with Airborne on the Q.
COT: Yes we had one.

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Captain Frank Warren

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WARMUP: 7 Minutes of Burpees
THE THANG: WOD Captain Frank Warren, 25 Man Makers, 50 Squats, 35 Sit Ups, 400 M RUN
MARY: 10 Pull Ups, 50 M Farmer Carry with 2 Cindys
ANNOUNCEMENTS: Thursday – Bethel Men’s Shelter Two Weeks – 17 April timed 2 Mile Run
COT: Prayers for Souptonuts Parents – House Fire, Clickbaits teams in Arkansas and Turkey…

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Q-School Session 2

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For Q-School, we focused on a solid warmup in cadence.
Had the newer PAX build some reps.

Also worked to push the PAX a bit with a DORA, and then some Pearls on a String. Small discussion of how these workouts function and how to describe them before executing them. Focused mainly on basic exercises, there’s no need to do a 12-count exercise before you can count imperial walkers.

Exercises we stuck around:
Merkin
Squat (& low slow variety)
Imperial Walker
Side Straddle Hop
Burpee

Some discussion of in-cadence vs. single count. We had the PAX work on cadence count again once they were winded after running the Bus Route Hill.

I encourage PAX to review the Q101 document https://docs.google.com/document/d/1zFiVyspf1Xph6GIv-r-z5brONWUzhEYrBvXzbnKfdBc/edit?usp=sharing and the Fort’s Workout Q Handbook https://docs.google.com/document/u/0/d/1TSlzhBPmkrGp3_kI7qA-UpI57tSVzo_mdyKpqXAJQ4k/mobilebasic

Remember to observe the PAX, ask the Site Q to cover the 6, take command, and to HAVE FUN. It’s a free workout group! Yes, we are strivign to be better, but put some personality and joyfulness into your Qs!

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St Patty’s Day deck o’ cards

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WARMUP:
– Mossy around parking lot
– COP: SSH, Windmill, LSS, Merkin
THE THANG:
– Deck of cards
– Hearts = Merkins
– Spades = BBSU
– Diamonds = Lunges
– Clubs = Crabcakes
– Jokers = 15 Burpees
– 2’s = Run a lap
We were able to make it through approx 90% of the deck.

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AKA Day 1

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WARMUP: Run from Earth Fare to end of Ben Casey Drive.
THE THANG: Complete 8 windmill merkins. Run through adjacent parking lot down to end of Patricia Lane. Complete 8 inch worm merkins. Run to end of Gold Hill Middle parking lot. Complete 8 curb burpees. Run back to Patricia Lane. Complete 8 inch worm merkins. Run back to Ben Casey Drive. Complete 8 windmill merkins. Repeat all of the above AMRAP until 5:57AM.
Run back to Earth Fare.
ANNOUNCEMENTS: I opened the newsletter at COT. Too many things happening to share… so read your newsletter!

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Webb-O-Rama

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WARMUP:
SSH x13 while we wait for Twister
Mosey to small Springs parking lot right off 160
SSH x20
IW x10
Windmills x10
Flutters x10
Mountain Climbers x10
Mosey to Millstone Park

THE THANG: Webb-O-Rama
4 cones set up along path heading from Millstone Park toward Main Street. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)

Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run down to Main Street then around to first station

Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-4
Round 2: 5-7
Round 3: 8 and 9 for cone 1, then just 8 for cones 2-4 since we ran out of time.

Total mileage clocked in at 2.7 miles.

Lots of mumble chatter about runaway Q-drenaline, prime number counting, Knee tar N’Diayes speed, Weinke timing, and murder.

Thanks Kermit for the opportunity to lead!

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All About the Benjamin’s Beatdown

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WARMUP: 20 SSH, 20 Nightclubs, 20 Randy’s, 20 Through The Tunnel.
THE THANG:
-Mosey from Vet Park to WEP .50.
Bear Crawls with indigenous runs through 14 bear crawlers.
On the Stage – 20 burpees, 20 big boys, 20 leg flutters right foot count, 20 squats, 20 merkins.
Run
.20 miles and rinse and repeat.

10 sets of all the above

5 sets of all the above

2 lines – squat while head of class lunges through 7 PAX in each line.

Run back to COT

MARY: flutters, LBC, planks
ANNOUNCEMENTS: Dark Helmet reviewed mission of F3. TO PLANT, GROW AND SERVE SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP.
COT: prayers for patience.

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