Tag: Spider-Man

Citadel Cendoff

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WARMUP: Jackalope soon to be off to Citadel got good practice leading the PAX in COP. Chip off of Bojangles block.

THE THANG:
Mostly Merkins squats and LBCs today. Got in 2.5 with some Dora and hill work.

COT: Prayers for our kids and teachers going back to school. And for 2.0 mental health. We also prayed for and blessed StateFarm and Jackalope as well their fathers (and mothers) for strong leadership and embarking not only college but at Citadel. Aye!

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Charleston Nine

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Disclaimer
Mosey run (toy soldiers, high knees)
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (12x I/C)
Moroccan N/C (12x I/C)
Low slow squat (10x I/C)
Big arm circles (7 fwd, 7backwards I/C)
Peter parkers (12x I/C)
Plank stretches

Run 1 mile

Over at the pull up bars: Read story of Charleston Nine. Nine firefighters lost their lives on 6/18/07 in Charleston, SC.
Thang 1: within 3 minutes, complete the below. If finished early, use as a rest.
6 burpees
18 KB swings (using cinder block)
7 toes to bar
9 goblet squats (using cinder block)

Thang 2: do
9 diamond merkins
9 curls (cinder block)
9 bobby hurleys
Did one round (should have done rounds, but I overestimated how much time had transpired)

Run to COT

9 burpees
9 smurf jacks
9 wide arm merkins

Round of Mary

Fini

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Lucky 7’s

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WARMUP: Mosey to stop sign, run back towards CoT and perform exercise at each speed bump.
THE THANG: Lucky 7’s AMRAP
7 pull-ups
7 hanging leg raises
7 wide grip push ups
Walking lunge + broad jump to stop sign
Turn and run down hill to stop sign and back up
Rinse and repeat
**1st 3 rounds wait on the 6
MARY: multiple PAX chose Mary exercises
ANNOUNCEMENTS: Read the newsletter carefully
COT: Be the man God wants you to be and you want to be everyday when you walk back through your door at home. No matter what type of day you have at work out on the job be the man God created you to be at home. Who do you want to be everyday when you return to your family?

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All kinds of Grinding

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WARMUP:
– mix of SSH, Cherry pickers, Windmills, etc.
THE THANG:
– mosey around WEP, stop at each bench and do a set of 3 exercises: 5x Burpee + 10x BigBoy + 20x MonkeyHumpers. At the end do some Mary until 6 is in.
– mosey to playground, Jack Webb: 1x Merkin + 4x Overhead Clap…all the way to 10/40
– mosey to Pikes parking lot: split PAX in 2 teams. 1 PAX is doing big tire flip to the other team while all remaining PAX do an exercise chosen by the traveler. Repeat until all PAX flipped the tire.
MARY:
– mosey to COT, bring the music and do some pole grinding: Sally with squats, Big Balls with Big Boys and Thunderstruck with Burpees. Runners joined for the last part, mostly topless and sweaty, after they witnessed the Big Balls exercise.
ANNOUNCEMENTS:
– read your newsletter
COT:
– We all learned that grinding has multiple meanings.

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Sandbag Games

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WARMUP: Slick mosey around the parking lot followed by some SSH, Good Mornings and a few Merkings.
THE THANG: I borrowed, or stole, this workout from Steak Knives in Cape Fear while we did a version of this workout as extra credit prior to a running AO. Everyone hear had a sand bag between 40lbs-60lbs.
(50) Sand bag Getups (think a Turkish getup) without ruck on.
(50) Sand bag ground to shoulders (and toss it over your shoulder) while wearing ruck.
(50) Sand bag squats while wearing ruck
(50) Sand bag clean & throws (same as a sand bag toss) while wearing ruck.
We were on a 2min timer so every 2mins, you had to do 5 burpees. After 2 rounds, we changed the count to 3 burpees.
MARY:
Box Cutters with ruck overhead
LBCs with ruck overhead
Flutters with ruck overhead
American Hammers – slick
Standing side-bends with ruck in hand
Series of planking with rucks on
ANNOUNCEMENTS: Newsletter, Independence Day convergence at NAFO, give blood, Men’s Shelter
COT: You had to be there.

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Add 4, carry the 2, divide by 1.21 gigawatz

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WARMUP: quick mosey, low slow squats, cherry pickers, merkins (stayed here for a minute), mountain climbers, plank jack, honeymooner, downward dog, bomb jacks for DH…more mosey, ran to the thang
THE THANG: A pile of goodies awaited us. Partnered up and found 1 item to share. Partner 1 did the exercise and called out the number they thought they could hit, partner 2 ran to the corner of the parking lot. Switch when partner 2 returned who also shared their guess on reps while partner 1 ran. Penalties were given for over/under and hitting numbers (this was all made up on the spot and math came into play). We rotated after each partner did the one exercise and the penalty after each round.

Exercises included:
-45 lb plate: round 1 shrugs, round 2 calf raises
-sandbag: round 1 man maker, round 2 shoulder press
-35 lb KB: R1 swings, R2 curls
-30 lb KB: R1 squats, R2 pass through lunges
-25 lb KB: R1 triceps extension, R2 plank row
-Ruck: R1 merkins, R2 chest press

We made it to round 2 for about 2-3 rotations. Penalties included merkins, bomb jacks, flutters, burpees, diamond merkins, etc. How much you went over or under drove the number of exercises and some of these had a multiplier…there was zero rhyme or reason to this.
MARY: No Mary today.
ANNOUNCEMENTS: lots in the newsletter, check that out
COT: lift up Sawdust’s mom who recently fell and lost a friend this past week

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Active recovery

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WARMUP:
Standard warm up
Ruck half the loop
SSH
Cherry pickers
Yoga
Merkins

THE THANG:
We had the following exercises and reps that we did for 5 mins straight.

5 man makers
10 curls
15 squats
10 overhead press
5 burpees with ruck on

Then for active recovery we would ruck for 2 mins

Repeated this 5 times.

We were definitely faster rounds 1 and 2. No one was able to complete the list twice in one round.

Simple but effective workout. Just an example that a hard workout doesn’t have to be complicated.

MARY:
30 LBCs to finish
ANNOUNCEMENTS:
COT:
The runners practicing for the Bear joined us

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A Stacked Deck at The Pit

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WARMUP: Run the parking lot but only a very little. Some Windmills, Merkins and Imperial Walkers.

THE THANG: We played cards so for the newer guys, every number represents the rep count with face cards ascending in value. In general, the cards were shuffled relatively well.
Aces = 14 and a few wild cards.
In total:
Hearts: 104 Squats with weight overhead
Diamonds: 104 Thrusters
Clubs: 104 Clubs in cadence
Spades: 104 Upright Rows

MARY: Yes, a little at the end including Peter Parkers & American Hammers.
ANNOUNCEMENTS: Keep an eye out for the Misogi details later today in Slack.
COT: You should’ve been there.
Until next time…

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