Tag: Spider-Man

Bears and burns

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WARMUP: usual suspects- ended with SSH not started lol
THE THANG:

? The Thang – 12 Laps Total
• 4 corners per lap
• Complete the same exercise at all 4 corners each lap (so 4 sets per round)

MODE OF TRANSPORTATION
FIRST 6 LAPS- BEAR CRAWLS
Always face forward so side crawling, and crawl bearing as to always face the west end of the lot
⸻
Big group so we split up so approx 25% of the PAX started at each corner

? UPPER BODY LAPS (6 total)

Lap 1 – Shoulder Taps
• 10 Shoulder Taps (IC) at each corner

Lap 2 – Arm Circles
• 10 forward / 10 backward (20 total) each corner

Lap 3 – Plank to Pike Walkouts
• 10 reps at each corner

Lap 4 – Air Presses (standing)
• 10 reps each corner

Lap 5 – Superman Pulls
• 10 reps (on belly, simulate row) each corner

Lap 6 – Shoulder Raise Plank (alternating arms)
• 20 reps total (10 each side) each corner

⸻

? CORE LAPS (6 total)

MODE- SHUTTLE RUNS- same concept, always facing west

Lap 7 – Flutter Kicks (IC)
• 10 reps each corner

Lap 8 – American Hammers (IC)
• 10 reps each corner

Lap 9 – LBCs
• 10 reps each corner

Lap 10 – JLOS
• 10 per side each corner

Lap 11 – Big Boy Sit-ups
• 10 each corner

Lap 12 – Hollow Hold
• 20–30 second hold each corner

With time remaining pick a cone and do 50x what was on the cone, example was CDDS

MARY: flutters
ANNOUNCEMENTS: read ya letta
COT: always!

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“No Mercy” Monday @ STL

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WARMUP: NONE
THE THANG:
19 men took off at quickly for No Mercy Monday. After a quick mosey to South State Bank, we fired up the legs with 5 Bonnie Blairs to get loose.

From there, we charged down Dave Gibson Blvd to the bottom under the light pole — 5 Jump Squats at the base — then sprinted back up that glorious hill of pain. At the top, we pushed toward the school where, under the next light post, we knocked out 5 Apollo Onos before turning around and heading back for more.

Rinse and repeat. Several rounds. Just under 5 miles of pure burn, grind, and grit.

Bones and Farmers Only quietly crushed it, while Sasquatch somehow wasn’t even breaking a sweat while he led the pack and completed each excercise with amazing form.

Legs smoked. Lungs torched. Mission accomplished.

Quote of the Day:

“Strike first. Strike hard. No mercy.” – Cobra Kai

MARY: NONE
ANNOUNCEMENTS: Golf outing, trash pickup,donate to accelerate
COT:

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Parking Lot Tour

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15 (12 boot, 3 run) toured Slow Burn’s parking lots. Here’s what we did:

Warm Up
– 10 SSHs (IC)
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)

Four Corners (front, sides, and rear of restaurant row)
– 15 Merkins at each corner
– 15 Squats
– 15 LBCs
– 15 Alternating Shoulder Taps

Mosey to BP
– 15 Irkins
– 15 Derkins
– 15 Dips

Mosey to the upper lot at Chick-fil-A
– 5 (if older than 45) or 10 Burpees (if 45 and under) at each corner

Mosey back to COT lot
– 15 Big Boys at each corner
– 15 American Hammers
– 15 Boxcutters
– 15 Freddies

NMM
The distance between your dreams and your reality is discipline. You have to do the thing, especially when you don’t feel like it. 80% of success is showing up. The rest is willingness to work and learn. Put in the work and reap the rewards.

-IJ

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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KB Things

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WARMUP:
– SSH
– Merkins
– Windmills
– Low slow squat

THE THANG:

Dora:
– 100 Merkins
– 200 Dips
– 300 LBC
– Partner not doing the exercise runs the length of the parking lot and back with 2 KB

Move to the grassy area. Comes roughly 20 yds apart. Complete first exercise, then BC to between the cones. Complete the first and second exercises, then CB the length of the cones. Complete the first 3 exercises and BC. And so on….

20 Reps Each:
– Curls
– OH Press
– BO Rows each arm
– Tricep Extensions
– Squat Thrusters

MARY:
4 minutes of various exercises

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The Bert

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WARMUP: Walking lap around the band parking lot
THE THANG:
50 Burpees
5 yards Murder Bunnies, 95 yard Run
95 yard Run, 5 yard Redrum Bunnies
100 Push-Ups
10 yards Murder Bunnies, 90 yard Run
90 yard Run, 10 yard Redrum Bunnies
150 Walking Lunges
15 yards Murder Bunnies, 85 yard Run
85 yard Run, 15 yard Redrum Bunnies
200 Air Squats
20 yards Murder Bunnies, 80 yard Run
80 yard Run, 20 yard Redrum Bunnies
150 Walking Lunges
15 yards Murder Bunnies, 85 yard Run
85 yard Run, 15 yard Redrum Bunnies
100 Push-Ups
10 yards Murder Bunnies, 90 yard Run
90 yard Run, 10 yard Redrum Bunnies
50 Burpees
MARY: Who’s she?
ANNOUNCEMENTS: Bethel Men’s Shelter Serve
COT: Prayers for jobs, family, and Splinter’s back.

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No Barkley, No Peace

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Roughly, this is what was done:

Run to the back of the school.
Here’s the series… run to the 3rd light pole out back
– Grab a rock, here’s the sequence
– 15 curls, run two light poles, 15 flutters, run back
– 15 curls, 15 OHP, run, 15 flutters, back
– 15 curls, 15 OHP, 15 bent over row, run, 15 flutter, back
– 15 curls, 15 OHP, 15 bent over row, 15 chest press, run, flutter, back
– 15 curls, 15 OHP, 15 bent over row, 15 chest press, 15 tricep, run, flutter, run

Back to the front for more light poles
– Partner up
– Alternate carrying your partner down, at each light pole, 10 derkins each
– On the way back, run, 10 hand slap merkins at each pole
Head back to COT

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O to the smells of BushPit

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WARMUP:
Mosey over to middle school with multiple stops along the way to our final destination by the football field.

SSH, imperial walker, second cousin hillbilly walker, butt kickers, high knees

THE THANG:
Ladder where you start with first exercise and then run a lap. Add a new exercise each lap and count increases by two for all exercises along the way. Note that Birdcage requested 2 miles so I made the lap longer than I typically would.

Exercises

2 – merkins
4- squats
6- LBCs
8- lunges (both legs)
10- CDD
12 – flutter
14- wide arm merkin
16- calf raises
18- wheezy Jefferson
20- burpees
MARY:
ANNOUNCEMENTS:
COT:

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Cones and Reps at The Ranch

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WARMUP: Quick mosey with a stop for mountain climbers, MNC, low slow squats
THE THANG: Mozy over to Springfield Middle School where we placed four evenly-ish spaced cones the length of the drop off before you get to the hill. From the start we ran to the first cone for 20 reps each of shoulder tap merkins, monkey humpers, box cuttahs, and plank jacks then ran back to the start. From there we ran to the second cone for dips, squats, flutters and Mike Tyson’s. Back to start then to cone three for CDD, bomb jacks, American hammers, SSH. Ran to start then on to cone four for merkins, calf raises, BBS, and burpees. (20 reps for each exercise at each cone)
Quick mozy back to start then we ran to the top of the hill and partnered up. At the top of the hill, each partner did three burpees then ran to opposite sides of the hill for 50 reps each of the selected exercise. After each exercise they ran back to the top for three burpees with their partner. Rinse and repeat with SSH, LBCs, Merkins, Squats, Overhead claps, CDD.
Mozy back to COT with a stop to pickup all the cones.
MARY: No dedicated Mary time but we got it in.
ANNOUNCEMENTS: Q source, convergence, newsletter
COT: Prayers for family, local teacher who passed

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11s and miles

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WARMUP: pledge
THE THANG: run to church corner down academy do 1 merkins. Then run all the way up hill to print shop then to pull up bars. Do 11s with pull ups and toes to bar. Run back past ABC store turn right on academy and go back down to church corner.
MARY: toes to bar count.
ANNOUNCEMENTS:
COT:

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