Tag: Spectre

Everything BUT The Kitchen Sink

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WARMUP: Mosey through the parking lot with intermittent stopping for bear crawl, burpees, SSH, Merkins and crab walks
THE THANG: Every PAX grab 1 coupon to be your partner for the workout. Now, load up all the additional gear (Kettle Bells, Sand Bags, Rucks, Jerry Cans, Medicine Balls, Plate Carrier) and move it to the lot on the right side of the school. There is a penalty applied. Every time you set a weight down or hand it to someone else, everyone does 3 squats.
With your personal coupon:
10 Man Makers
20 Overhead Presses
30 Squats
Now, load up all the gear again and move it to the parking lot on the other side of the school. Same penalty applies, every time you set a weight down or hand it to someone else, everyone does 3 squats.
With your personal coupon:
40 4ct Flutter Kicks w/ Press
50 Curls
Now, grab all the gear and move it around the big loop on the outside of the field with the same penalty.
MARY: Throughout and a bit at the finish.
ANNOUNCEMENTS: Happy Hour always looking for Hive Q’s. Full scale Shieldlock throw-down at Varsity this Friday…be prepared. Bethel Men’s Shelter assistance, Independence Day Convergence, Stuff The Bus, HIM Camp.
COT: Indeed. 5th Core Principle.

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Let’s Show ‘Em Who’s The BOSSmen

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WARMUP: The 3 mile prerun if you were present

THE THANG:
With the BOSSmen on Q, we jumped right into it with 10min/BOSSman
Beaker:
Headed over to pull-up bars for a Jack-web DORA
Partner up, one partner starts the Jack Web of 1 pull-up to 4 merkins (next 2:8, 3:12, etc.) while other partner runs down to the bottom of the hill and back. Picks up Jack Web, while other partner runs. Keep flap jacking while going up the web until time was up.

Olaf:
Starting from the pull up bars, bear crawl to the stop sign heading towards the school. Followed by high skips to another sign, back to bear crawls, to a moving Hill Billy Walker, followed by moving Imperial Walker. Then Toy Soldiers back to bear crawls. Ending in a circle of planktitude (planking while giving thanks goin around the circle).

Spectre:
10 min AMRAP
10 squats, 8 alternating lunges (4 each leg), 6 burpees.
This was the crowd favorite.

Sasquatch:
Wrapped us up with 10 min of some good ole Broga! #RPG

ANNOUNCEMENTS: newsletter
COT: prayers for everyone. There’s a lot going on in everyone’s lives. Just reach out to a brother.

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Mother Rucking Wednesday

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WARMUP: 5 min of burpees, first 3min are man makers, last two are slick burpees. I believe 35 was the number squatch got. 🤢
THE THANG: Ruck up and pickup the Implements of whoa and form a two man column as we make a loop around the park. Mumble chatter voted full size truck battery as the worst coupon so it became the timer. Rotated through Tamp, sandbag, battery and Tommy gun, and stupid plate. How could I forget that annoying thing.

We learned that carrying heavy things for long distance smokes shoulders and forearms.

Finished loop then parked coupons on grate and retrieved other heavy things. Then played “uncle”.
Start from a plank position facing away from coupons.
Count of three jump up and grab coupon and run or try to as fast and for as far as you can until somebody wants to stop. They yell UNCLE and everyone drops coupons where there at and mosey back to starting grate. Plank for the six.
On the count of three everyone runs back to retrieve a coupon that wasn’t yours and race back to starting grate.
Repeato Repeato Repeato

Finished with two minutes of slick burpees.
MARY:
ANNOUNCEMENTS:
COT:

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AKA at the Sink: Mobility-HIIT-Broga

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WARMUP: dynamic warm-up—-knee to chest; heel to butt, heel to hip, side lunge walk, lunge and overhead reach, inch worms
mobility warm up— seated internal/external hip rotations; back rolls to reach forwards; 1/2 kneel spinal rotations against wall
plank warm up— upward<>downward dog, peter parker x6, upward<>downward dog, parker peter x6, upward<>downward dog, plank jacks x6, upward<>downward dog, shoulder taps x6, upward<>downward dog, merkins x6, upward<>downward dog
THE THANG: recommended sandbag weight of 40-60lbs
thruster x30″, row x30″, Lunge x30″, curls x30″, manmakers x30″, big boys x30″, REST 90″ — REPEAT x4
Partner up: partner 1 sandbag overshoulder toss x30″, partner 2 SSH x30″— rinse and repeat x2
MARY: BROGA!upward<>downward dog, warriors 1, 2, & 3 and some other wonderful poses that we all need more of
ANNOUNCEMENTS: Read your newsletter.
COT: Marriages, Walker, Drop Thrill, Vuvu’s Son- Luka

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Mobility and Manly Murph

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WARMUP: dynamic warmup, mobility work on spine and hips
THE THANG: mini-Murph with rows on the shopping cart caddy holding onto a shovel (sets of 10), merkins (sets of 20), squats (sets of 30)- 6 full sets completed
ANNOUNCEMENTS: read your newsletter
COT: see backblast for STL

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Clemson in the parking lot?

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WARMUP: Bandcamp took the warmup as YHC wrote in chalk in parking spaces. Shieldlocks do this for each other.
THE THANG: 5 min buy in. Carry a weight (ruck, kb, ruck plate) from the parking lot and up the hill over your head. Get to the top, 10 burpees, back down the hill with your toy over your head.

One we returned to parking lot, parking spaces were marked with 2 exercises and had weight in each space at varying sizes. Instructions were, do one exercise in the space and run to the top of the hill where you’d do another exercise written down starting at the top. Finish that 1 exercise and go back to the bottom spaces and grab a new space and perform exercise, then back up the hill for the 2nd exercise on the paper…and down and up, down and up.

Exercises in the spaces:
– 45 lbs (or 50+): 1. 30 shrugs 2. 100 calf raises
– 40 lb sandbag: 1. 20 man makers 2. 25 shoulder presses
– 35 lb: 1. 40 swings 2. 30 curls
– 30 lb: 1. 40 squats 2. 30 lunges
– 25 lb: 1. 25 tri extension 2. 30 rows
– 30 lb ruck: 1. 25 merkins 2. 30 chest press

Top of hill:
1. 10 burpees
2. 15 diamonds
3. 20 hand release
4. 25 wide arm
5. 30 merkins
6. 35 Rangers
7. 40 CDD
8. 45 plank jacks (this is as far as we got)

Some of us, BC, wore a weight vest because that’s what we do.

MARY: 1 min of American hammers
ANNOUNCEMENTS: cannoli
COT: luka and Vuvu, specter’s recent move

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Field Work

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WARMUP:
15 – Side Straddle Hops IC
10 – Windmill IC
15 – Moroccan Night Club IC
10 – Cherry Pickers IC
10 – Burpees OYO

Mosey over to the track.

THE THANG:
Burpee Team Indian Run
Split into 2 teams, running in opposite directions around the track for 4 laps(1 mile). The last person drops and does 5 burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Losing team does 10 Burpees OYO and winning team does 5 Burpees OYO.

Charles Bronson on the Football Field
Start at goalline to complete exercise. Sprint 80 yards to the opposite 20 yard line. Bear crawl 20 yards to goalline. Mosey back to start.

Exercise List:
50 SSH
50 Merkins
50 burpees (modified to 25)
50 LBC’s
50 Jump Squats

Mosey back to COT.

MARY:
ABC’S of Abs
25 4-count Flutters

ANNOUNCEMENTS:
Check your newsletter

COT:
Show to know! 👊🏻

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No one left behind… alive

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WARMUP:
1 burpee
SSH
Ain’t got time to sit around and flail our arms around. Time to GO!

THE THANG:
With coupons: 2x10lb dumbbells, one 25lb dumbbell, one 20lb ruck
yog to The Hill.

Pain stations along the way
Legs: 20ea
Squats
Bomb jacks
Monkey humpers
Lunges

Shoulders 20ea
CDD
Overhead press with coupons
Merkins

Gut 20ea
Plank jacks
Grave diggers
Peter Parker’s
Big boys – facing up hill

Summit the hill without coupons – alternating between run and bear crawl.
Return to COT the way we came. Arrived at 6:01AM

MARY: no time
ANNOUNCEMENTS: 4/20 workout
COT: yes

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Got A Little Sandy

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WARMUP: Escort the sand bags to the field and run a lap around the field. SSH, Wind Mill, Tappy Taps
THE THANG: Bear crawl the width (or depth depending on how you look at it) of the field while performing 3 Carolina Dry Docks every 10 paces. Crawl Bear back to the start while performing the same CDD movement.
Sand Bag toss the width of the field and overhead carry back.
15 Bent Over Rows, 15 Curls, 15 Merkins
10 Bent Over Rows, 10 Curls, 10 Merkins
4 corners on the right half of the field:
Corner 1: 15 Overhead Press
Corner 2: 15 Overhead Press
Corner 3: 15 Carolina Dry Docks
Corner 4: 15 Carolina Dry Docks
SSH x 25
Merkins x 15
SSH x 25
Merkins x 15

Mixed in a few other things…
Abbreviated Capt Thor:
1 WWII sit up: 4 American Hammers
We completed up to 6:24
MARY: Worked throughout.
ANNOUNCEMENTS: Newsletter & Spectre needs help moving 4/15.
COT: 5th Core Principle

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