Tag: Spider-Man

Competitive Loops

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Warmup:

63 SSH (IC)
21 Merkins (IC)

Thang

Corner of Railroad and Academy 5 Burpees
Run to Print Shop
20 HR Merkins
20 Squats

Run Watson Street to Williamson down to the corner of Williamson and Academy
20 Flutters
20 LBC’s

Run up Academy to the Corner again for 5 more burpees.

Split up into two teams going opposite directions.

First team to complete 4 loops “wins”
This was modified down to 3 loops due to time constraints.

Got back to COT in time for 4 minute EMOM. First three minutes were 10 Burpees on the minute every minute. Last Minute was just a cool down Plank.

Thanks to Kermit for the call!

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Coach says Don’t Quit!

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The inevitable confusion of a new AO meeting in a different parking lot of a familiar place led to YHC almost being late. For those attending in the future, parking for The Coaches Box is next to the actual coaches box at the baseball field. Also known as the band practice field with the painted football field on the parking lot.

WARMUP:
Given that YHC showed up confused, it seemed like a good idea to start with a mosey toward the other two parking lots typically utilized at FMHS. As soon as we reached that lot we saw a black Jeep confusingly creeping along. After parking in a random spot, we picked up Cheddah and continued our mosey to the school entrance.

– SSH x30
– Imperial Walker x15
– Merkin x10
– “what the hell are these called, oh yeah” Moroccan Nightclubs x15
– Dips on the benches x10

THE THANG:
Most back to the band practice field.

Band practice field:
– Bear crawl to the 10 – 1 Burpee
– Crawl bear back
– Bear crawl to the 20 – 2 Burpees
– Crawl bear back
– Continue to the 50 – 5 burpees
– Crawl bear back from the 50
– Run past the 50 to the 40 – 6 burpees
– Nur back
– Continue for the whole field finishing with 10 burpees and a Nur back to the start

This took way longer than expected so the second half of the weinke was cut short.

Mosey to the pull up bars (3 rounds)
– 10 pull ups (decrease by 1 each round)
– 20 merkins (decrease by 2 each round)
– 30 American Hammers (decrease by 3 each round)

ANNOUNCEMENTS:
– Doty Run this weekend
– Cannoli run next weekend

Thank you Cyclops for the opportunity! As he said, we started the day 3-0!!!

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Wrapping up AKA#4

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WARMUP: SSH X 30, Imperial Walker X 15, Squat X 15, Merkin X 10, Lunge X 15, Mountain Climer X 15, Dry Docks X 10, Burpees X 10, Monkey Humpers X 15, SSH X 30
THE THANG: Mosey to band lot, HIIT workout. 45 seconds work, 15 seconds rest. 4 rounds of each. Merkins, Squats, Burpees, Mountain Climbers. Mosey to Pull up bars. Try to get 4 sets of: Pull Ups – 5, Dry Docks – 20, Big Boys – 20, Diamonds – 10. Mosey to front parking lot for Mary.
MARY: All X25 – Flutters, Hello Dolly, Freddy Mercury, Rosalittas, Box Cutter. Mosey back to COT for cool down stretch.
ANNOUNCEMENTS: Cannoli run, blood drive
COT: Prayers for FNG StageLeft for his upcoming move, Luka and Vuvazella. Thanks to all the PAX that supported AKA#4.

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Honey Badger – Q School 101

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Following the Honey Badger First Monday of the Month 7 minutes of burpees we moved to a lighted area near the gate to the football field. There was a supposed to be a 601 group peel off, but Slap Shot likely needed a minute after taking the record for the most burpees in 7 minutes.

WARMUP:
Started with some explanation to the men of the components of a workout and the purpose/importance of each. Disclaimer, Warm-up, The Thang, Mary, COT. Given that we had AKA in attendance there were a number of PAX participating that taught YHC how to Q. This provided a unique opportunity to identify three PAX in attendance that either had never Q’d or had Q’d less than 5 times. I catered a lot of my message to them and some to all in attendance.
• SSH x25
• Windmill x10
• Imperial Walker x10
• Diamond Merkin x10 (at this point I mentioned the importance of good form in leading. If your form is poor, then your leadership is poor. A number of PAX tend to cheat the exercise, count fast, and get ahead of the PAX they are trying to lead.)

THE THANG:
Mosey past the pull-up bars to the bottom of the hill. The point of this part of the lesson was planning. When planning a Q, Google Maps is a great tool as you will you see things that you may not have seen in the gloom before. The hill behind me was a great example. Every PAX in attendance has run that hill at some point, but they may not have noticed the equally spaced trees moving up the hill. These can be used as a markers as part of a workout. YHC have Q’d this workout previously, but it offered a nice example of how to use an AO and that creativity does not need complexity to offer a solid challenge. It also highlighted that setting up a workout that allows PAX of different speeds and fitness levels to challenge themselves together is always a good idea.

Round 1:
• Bear crawl to the first tree 1 Spider-Man Merkin (Merkin while bringing right knee to the right elbow and then repeated on the other side)
• Run to the pull-up bars and complete 2 pull ups.
• Run back to the bottom of the hill
Round 2:
• Bear crawl to the first tree and complete 1 Spider-Man Merkin
• Bear crawl to the second tree and complete 2 Spider-Man Merkins
• Run to the pull-up bars and complete 4 pull ups
• Run back to the bottom of the hill
Rounds 3-5: Continue the series through 5 trees
Once all the PAX finished up the series, we circled up in the street near the pull-up bars. The 3 PAX that did not have experience Qing were invited to the center of the circle. I took a turn counting cadence and then the PAX each had an opportunity.
• Squats x25
• LBC x15
• Flutters x15
• Merkins x15

Each member of the PAX then grabbed a coupon from the stack of cinder blocks. We circled up and had another demonstration of counting cadence with the PAX involvement.
• Overhead Press x25
• Curls x25
• Bentover Rows x25
Put the cinderblocks back and moved to COT.

Reminder on how to write a backblast. Open slack and type /backblast and select the form that pops up.

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Grout Can’t Count (burpees very well)

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WARMUP: Mosey to Windward Dr. circle.
20 – SSH, 15 – Goofballs, 15 – Hillbilly Walkers, 15 – Windmills
THE THANG:
#1 Dora
100 – Hand Release Merkins
200 – Dips
300 – American Hammers
– partner ran around the circle
#2 – 4 corners of fun topped off with a burpees
10 rounds – each round counting down by 2 reps
Round #1 – run to center and do burpee following each exercise
20 – Flutters, 20 – Mountain Climbers, 20 – Squats, 20 – Merkins
Round #2 – run to center and do burpee following each exercise
18 – Flutters, 18 – Mountain Climbers, 18 – Squats,18 – Merkins
Round #3 – run to center and do burpee following each exercise
16 – Flutters, 16 – Mountain Climbers, 16 – Squats, 16 – Merkins
……….. continued to count down reps by 2
After all 10 rounds we ran 1/3 mile around the park
MARY: none
ANNOUNCEMENTS: read your news letter
COT:

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Bear Crawling the Colosseum

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WARMUP: BC Standard. SSH, IW, HW, core

THE THANG: mosey. bear crawl the front of the elementary school with 10 Mike Tysons, then bear crawl back for 9, etc., mosey to a hill for 7s with burpees and bomb jacks, change mode of transportation each time (bear crawls and crawl bears were crowd pleasers)

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My Hero Jesus

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WARMUP: 10 Each SSH, Cherry Pickers, Moroccan Night Clubs
THE THANG:
Then Jesus went with his disciples to a place called Gethsemane, and he said to them, “Sit here while I go over there and pray.” He took Peter and the two sons of Zebedee along with him, and he began to be sorrowful and troubled. Then he said to them, “My soul is overwhelmed with sorrow to the point of death. Stay here and keep watch with me.” Going a little farther, he fell with his face to the ground and prayed, “My Father, if it is possible, may this cup be taken from me. Yet not as I will, but as you will.”

25 HR MERKINS

Then he returned to his disciples and found them sleeping. “Couldn’t you men keep watch with me for one hour?” he asked Peter. “Watch and pray so that you will not fall into temptation. The spirit is willing, but the flesh is weak.” He went away a second time and prayed, “My Father, if it is not possible for this cup to be taken away unless I drink it, may your will be done.”

25 HR MERKINS

When he came back, he again found them sleeping, because their eyes were heavy. So he left them and went away once more and prayed the third time, saying the same thing. Then he returned to the disciples and said to them, “Are you still sleeping and resting? Look, the hour has come, and the Son of Man is delivered into the hands of sinners. Rise! Let us go! Here comes my betrayer!”

MOSEY TO FIELD

“Just as he was speaking, Judas, one of the Twelve, appeared. With him was a crowd armed with swords and clubs, sent from the chief priests, the teachers of the law, and the elders. Now the betrayer had arranged a signal with them: “The one I kiss is the man; arrest him and lead him away under guard.” Going at once to Jesus, Judas said, “Rabbi!” and kissed him. The men seized Jesus and arrested him.”
‭‭Mark‬ ‭14‬:‭43‬-‭46‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“At daybreak the council of the elders of the people, both the chief priests and the teachers of the law, met together, and Jesus was led before them. “If you are the Messiah,” they said, “tell us.” Jesus answered, “If I tell you, you will not believe me, and if I asked you, you would not answer. But from now on, the Son of Man will be seated at the right hand of the mighty God.” They all asked, “Are you then the Son of God?” He replied, “You say that I am.” Then they said, “Why do we need any more testimony? We have heard it from his own lips.””
‭‭Luke‬ ‭22‬:‭66‬-‭71‬ ‭NIV‬‬

LUNGE WALK 50 YARDS

“Very early in the morning, the chief priests, with the elders, the teachers of the law and the whole Sanhedrin, made their plans. So they bound Jesus, led him away and handed him over to Pilate. “Are you the king of the Jews?” asked Pilate. “You have said so,” Jesus replied. The chief priests accused him of many things. So again Pilate asked him, “Aren’t you going to answer? See how many things they are accusing you of.” But Jesus still made no reply, and Pilate was amazed.”
‭‭Mark‬ ‭15‬:‭1‬-‭5‬ ‭NIV‬‬

BEAR CRAWL TO THE 50

“Then Pilate took Jesus and had him flogged. The soldiers twisted together a crown of thorns and put it on his head. They clothed him in a purple robe and went up to him again and again, saying, “Hail, king of the Jews!” And they slapped him in the face.”
‭‭John‬ ‭19‬:‭1‬-‭3‬ ‭NIV‬‬

MOSEY TO THE PULL UP BARS

“As soon as the chief priests and their officials saw him, they shouted, “Crucify! Crucify!” But Pilate answered, “You take him and crucify him. As for me, I find no basis for a charge against him.” But they shouted, “Take him away! Take him away! Crucify him!” “Shall I crucify your king?” Pilate asked. “We have no king but Caesar,” the chief priests answered. Finally Pilate handed him over to them to be crucified. So the soldiers took charge of Jesus. Carrying his own cross, he went out to the place of the Skull (which in Aramaic is called Golgotha).”
‭‭John‬ ‭19‬:‭6‬, ‭15‬-‭17‬ ‭NIV‬‬

GET CINDER BLOCK

“When they came to the place called the Skull, they crucified him there, along with the criminals—one on his right, the other on his left. Jesus said, “Father, forgive them, for they do not know what they are doing.” And they divided up his clothes by casting lots.”
‭‭Luke‬ ‭23‬:‭33‬-‭34‬ ‭NIV‬‬

DORA
Partner with block
Partner 100 pull ups

“It was now about noon, and darkness came over the whole land until three in the afternoon, for the sun stopped shining. And the curtain of the temple was torn in two. Jesus called out with a loud voice, “Father, into your hands I commit my spirit.” When he had said this, he breathed his last.”
‭‭Luke‬ ‭23‬:‭44‬-‭46‬ ‭NIV‬‬

MOSEY TO COT

“On the first day of the week, very early in the morning, the women took the spices they had prepared and went to the tomb. They found the stone rolled away from the tomb, but when they entered, they did not find the body of the Lord Jesus. While they were wondering about this, suddenly two men in clothes that gleamed like lightning stood beside them. In their fright the women bowed down with their faces to the ground, but the men said to them, “Why do you look for the living among the dead? He is not here; he has risen! Remember how he told you, while he was still with you in Galilee: ‘The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.’ ””
‭‭Luke‬ ‭24‬:‭1‬-‭7‬ ‭NIV‬‬

MARY: 5 Minutes went around the circle
ANNOUNCEMENTS:
COT:

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Detective Mike Doty WOD

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WARMUP:
– Mosey around the big loop in front of the school
– Windmill X10
– Imperial Walkers X10
– Cherry Pickers X10
– Merkins X10

THE THANG:
DOB 2/2/1978
– 2 OH Squats
– 2 Ruck Thrusters
– 19 Merkins
– 80 Single Count Flutters.

12 Years of Service and 37 Years of Life
– 12 Man Makers Run 100 yards
– 37 Ruck Swings Run 100 yards
– 12 SQUATS Run 100 yards
– 37 Bent Over Rows Run 100 yards
– 12 Merkins Run 100 yards
– 37 Ruck Curls Run 100 yards

RINSE AND REPEAT

Shield 809 (we did not get to do this, probably b/c I spent too much time during the warm-up)
– 80 Flutters with Ruck OH
9 LBC’s with Ruck OH

MARY:
– Round Robin picking exercises

ANNOUNCEMENTS:
– Pints and Padres tonight at the Print Shop

COT:
-Prayers for marriages
– Prayers for healthy families

Thank you Divac for the opportunity to lead!!

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