Tag: Spectre

Week 0 Iron PAX challenge

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WARMUP:

15 SSH IC
15 Michael Phelps IC (DH gave us an abridged Michael Phelps bio during this exercise)
5 Windmills IC
15 Mountain Climbers IC

THE THANG:

The COE Sandwich.

COE:
5 rounds
20 Thrusters with Coupon
20 Standard Merkins

Brenton
3 Rounds
100ft Bear Crawl
100FT Burpee Bear Crawl back (3 burpees for every 5 broad jumps)

5 more Rounds of Coe.

Modified version offered Goblet Squats and Incline or Decline Merkins for Coe and a 100 FT mosey/Lungewalk for Brenton with 10 HR merkins at the halfway point

We decided to make it harder than the recommended 3 merkins.

Please remember to submit those times.

As always it was a tough workout but we all better for it. Today’s workout was a combination of 2 hero WOD’s I encourage you all to take the time and read up on it at F3 greenwood.

Until Next time………

Announcements…. Read the newsletter!

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dead end of suck

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mumblechatter was pretty solid throughout but not much from YHC… was feeling rough this week after a late night concert Sunday- the early mornings this week just never came together.

Thankful to get the nod to Q here though as I have only been to a couple workouts over on this side of town.

WARMUP: Mosey past Teeter and Express Oil to Old Farm Dr. circle up and perform following IC: SSH, WM, MNC, Plank/honeymooner/down dog, Mtn. Climbers

THE THANG: 5 station ladder style Pyramid along Old Farm Dr.

5 stations equally spread along length of Old Farm Dr.

1) 15 Freddy Mercuries
2) 20 Merkins
3) 25 Jump Squats
4) 30 Wide Arm Merkins
5) 35 Imperial Squat Walkers

went up the ladder and back down for totals of:

120 Freddy Mercuries, 140 merkins, 125 jump squats, 90 wide arm merkins, 35 Imperial Squat Walkers

MARY: Mosey back to CoT for 3 minutes of LBCs, Leg Raises, American Hammers

ANNOUNCEMENTS: Stuff the bus this Saturday, 9/11 workout pre-blast soon

COT: Gotta be there

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B.L.I.M.P.S.

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WARMUP:
15 – Side Straddle Hops
10 – Windmill
15 – Moroccan Night Club
10 – Cherry Pickers
15 – Merkins

THE THANG:
B.L.I.M.P.S.
Snaked across the parking lot up and down the lanes starting with B and adding letters each time and then back down the ladder. (B, BL, BLI, BLIM, BLIMP, BLIMPS, BLIMP, BLIM, BLI, BL, B)

5 Burpees
10 Lunge each leg
15 Imperial Walker
20 Merkins
25 Plank Jacks
30 Squats

MARY:
Captain Thor  Jack Webb
BBS & American Hammers

Yard Sale Ab callout: 20 LBC
Paddle Ab callout: 20 count 6 inch feet together hold, 20 count 6 inch feet shoulder width apart hold
Spectre Ab callout: 45 Heel Taps

ANNOUNCEMENTS:
CSAUP
AO consolidation

COT:
Sickness going around for kids
Nagging injuries
Wisdom on housing issues

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Alcatraz Soup

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

THE THANG:

Merkin Indian Run around Runde Park down hill and back up
A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Merkins, while the rest of the Pax mosey in a line. After completing the Merkins, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Merkins, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Merkins or until the Q calls it.

Charles Bronson on the Baseball Field
Performed exercises at entrance to baseball field, run to infield dirt/grass line. First round bear crawl, Second round walking lunge, Third round walking lunge. 50 Merkins, 50 LBC’s, 50 Jump Squats.

Partner D.O.R.A. run down parking lot and back.
100 – Merkins
200 – LBC
300 – Squats

MARY:
ABC’s of Abs
ANNOUNCEMENTS:
CSAUP
COT:
Safe travels
Clarity on home buying process

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The Merkabet

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WARMUP:
Broga warmup flow with Sasquatch
THE THANG:
20 Merkins, 10 BBS, 20 Squats at 10 lightpoles around the parking lot.
Total – 200 Merkins, 100 BBS, 200 Squats
(Regular, Diamond, Skinny, Wide, Staggered R, Staggered L, Right Arm Out, Left Arm Out, Carolina Dry Dock, Regular)
MARY:
ABC’s of Abs – On your 6/back spell out each capital letter of the alphabet with your legs) called out each letter around the group.
ANNOUNCEMENTS:
CSAUP
COT:
Sawdust flying to Brazil
Marty Birds son lost a tooth
Spectre clarity on home buying process

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Escalator Goes Up, De-escalator Goes Down

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WARMUP:
Divac
Moseyed around the park & stopped by pull-up bars for IC windmills and 5 Merkins OYO. Moseyed further down the path and did IC cherry-pickers and 5 Merkins OYO. Finished Mosey to basketball court.
THE THANG:
4 corner escalator (increasing reps each corner) with bear crawl the short side and burpee broad jump/walking lunges the long side.
10/20/30/40 reps.
Round 1 – Merkins
Round 2 – Jump Squats

Suicides on the basketball court
Round 1 – 3 Merkins at free throw, half, free throw, full
Round 2 – 2 Merkins at free throw, half, free throw, full
Round 3 – 1 Merkin at free throw, half, free throw, full
Round 4 – 0 Merkins at free throw, half, free throw, full

Spectre
Ladder de-escalator with run down parking lot and back each round
10, 9, 8, 7, 6, 5, 4
Merkin, Air Humpers, Diamond Merkin, Squats, Merkins with taps, Leg Raises

MARY:
ANNOUNCEMENTS:
Chatted about housing market and who’s gonna pay kids going away to college
COT:
God’s Will Be Done

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The Dirty 21s

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WARMUP: SSH, Windmills, Morrocon NC, Merkins, Burpees, Hillbilly Walkers, Overhead Claps, Calf Raises, and Cherry Pickers
THE THANG: 21s of Big Boy Sit Ups and Carolina Dry Docks with running in between; Light Poles: 5 Burpees then Lunges and Nur to next light pole and then 10 Squats then bear crawl to next light pole and run back to COT
MARY: Flutters until 6am
ANNOUNCEMENTS: CSAUP Relay Race and Check your bulletin
COT: Spectre buying a house and trying to get pregnant

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24….

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It was a gloriously humid morning at BAOPS where I was joined by 4 other pax to tackle the hills of Tega Cay.

WARMUP: 24 SSH. That’s all we needed to get warm with 70ish relative humidity.

THE THANG: Sprinted out of the parking lot for roughly.25 miles.

Performed the following:

12 Merkins IC
12 Squats IC
12 LBCS IC
12 Flutters IC

Sprint another .25

Repeat the exercises reducing the reps by two.

We would run from the traffic circle by Anchorage all the way to the marina and back towards the fire station to complete this sequence. When we got to 4 reps I had us run up “the hill” and then back down to get our set of 2 reps in.

From there we ran back up “the hill “ to the fire station for part 2 of the Weinke.

Here I began part 1 of a Webb. HR Merkins and Double Count shoulder Taps. We got to 6 and 24 and then sprinted a little over .25 miles up towards the TC clubhouse. Here I flapjacked the exercises so we would do 1 shoulder tap for every 4 HR Merkins. We got to 5 and 20 where YHC looked at the time and got us back to the Runde parking lot.

Back at the lot we finished with 6 Taps and 24 HR Merkins.

Part 3 of the Weinke took us to the basketball court where I led the pax in a core focused Tabata. This included BBS, LBCS, Flutters, Hello Dolly’s, Freddy Mercurys, Dying Cockroach, Hammers, FGLbcs, and a plank. The “rest” in between sets was a sprint in the parking lot.

With exactly 35 seconds left YHC realized there was an exercise he didn’t call but everyone expected. So we ended with 10 burpees OYO.

Great Work by everyone as we ended with over 3 miles and lots of Merkins.

I spoke a little today about an accomplishment I had earlier in the week and how great it felt to get it done. But I also mentioned that with accomplishment comes the threat of complacency. While we should be proud and enjoy achieving a goal… that doesn’t mean we don’t stop pushing or finding that next “hill” to climb. A message I thought appropriate for Alcatraz.

Announcements were plenty. We have a lot going on in the Fort and are blessed with the opportunities we have.

Prayers for health and guidance.

Until the next time …. Slapshot 👊

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Patriotic 7/4/1776 Beatdown

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WARMUP:

Disclaimer

(American Themed Music Throughout)

50 SSH IC
50 High Knees IC
50 Butt Kicks IC
50 Arm Circles (25 forward, 25 backward) IC

Mosey over to church parking lot

THE THANG:
7/4/1776 Workout
7 burpees
4 lunges (each leg)
1 minute plank
7 mountain climbers
7 squats
6 merkins
Run a lap around the parking lot
4x

Addressing Fear Message

4th of July Tabata
7 rounds / 4 exercises
20 seconds work, 10 seconds rest
Exercise 1: Bobby Hurley
Exercise 2: Plank Jack
Exercise 3: Burpees
Exercise 4: Bomb Jacks

Mosey back to Parking lot

MARY:
Captain Thor
Jack Webb: 1 BB Sit up: 4 American Hammers

Broga and PAX ab workout callouts

ANNOUNCEMENTS:
F3 Dad’s final workout this Saturday
2200 Merkins for Veteran Suicide Awareness in the month of July

COT:
Prayers for safe travels over the holiday
Family and friends dealing with sickness, hospitals, anxiety

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What the Beep test?

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Warm up:
SSH
1 burpee
IW
2 burpees
HW
3 burpees
Shoulder Taps
4 burpees

Then we ran almost every hill I
YHC could find within the time frame. Even sprinted a few… We stopped for burpees or bomb jacks occasionally. Got stung by a Yellowjacket running too close to some bushes avoiding a car. Much rather it be me that got stung than someone else who might be severe allergic.

Before handing off we did called up/down pull-ups for 1 pax and squats for the other 5.

Handed over to Divac

The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among other names. It is a maximal test involving continuous running between two lines 20m apart in time to recorded beeps

procedure: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The subject is given a warning the first time they fail to reach the line (within 2 meters), and eliminated after the second warning.

30 BBS, 20 squats, 10 merkins until last man finishes (for the record, everyone was super gassed. no body got much past the sit ups -Band Camp)

https://www.topendsports.com/testing/tests/20mshuttle.htm

3.5 miles total.
Finished with some Mary. Photobomb and Fishstix have some serious speed and core strength

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