Tag: Splinter

Merkins and Farmers

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WARMUP: call out to Staff Sgt Michael Swinton…who died in the conflict with Iran in July. SSH, stretching, overhead claps
THE THANG: irkins, derkins, and dips on bench 20 reps each then run loop x 5, overhead press 15 reps with Cindy then farmers carry and do 15 reps of squats x 5 rounds
MARY: flutters, grave diggers, Rosalina
ANNOUNCEMENTS: newsletter
COT: kids going back to school, families

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Return to Cinder

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WARMUP: Moroccan Night Club, Imperial Walkers, Windmill, Strawberry Pickers, SSH
THE THANG: Squats, Cinder swings, Reverse Lunges, Curls, Merkins, Over Head Press, Flutters, Simba's, Plank Pull Through, Burpee's, Plank Jacks, SSH.
MARY: The Mid section was definitely worked on 👍
ANNOUNCEMENTS: Stuff the Bus, Bethal Men Shelter, and read news letter.
COT: Prayer Over our family and remember 1 Cor. 10:13. and remember to stay connected if you are going through something. 👊

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Blast from the Past with Cash

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Well, YHC was thoroughly unprepared for this today. I failed to secure a Q and then got distracted taking the trash out that I forgot the flag too. At least when I realized I didn't have a Q on schedule, I thought I'd go back into the wayback machine and see what what the first workout I did. Well, the backblasts don't seem to go back that far, so I went as far back as I could which was 9/24/2020. This was the day that we renamed The Coop to Ring of Fire in honor of Jay Griggs, Cash, who passed away from cancer at the age of 51. In honor of that day, @U5P2KHLJ2 lead 31 PAX in a workout dedicated to him. So, we decided to recreate it this morning.

WARMUP: Mosey around the Nafo parking lot to the ROTC building. SSH, Windmills, Imperial Walkers, Merkins and a few stretches

THE THANG: In honor of Cash's age of 51, we had 3 cards at the bottom of the hill. Card 1 – Merkins and Squats. Card 2- Carolina Dry Docs and American Hammers. Card 3- Alternating Lunges and Shoulder Taps. The mission was to complete 51 reps in whatever combination of those exercises you wanted to. After each card, run to the top of the hill. Complete 10 Curls and 10 OH Press. Rinse and Repeat.

Most Pax got through at least 2 rounds and some 3. For those who did 2, you completed 426 reps 6x up the hill. for those who did 3, it was 639 reps and 9x up the hill. It was a sweat fest.

MARY: No time

ANNOUNCEMENTS: Bethel, Stuff the Bus, Watch the Replay of the State of the Nation on YouTube.

COT: Prayers for discernment of opportunities and selecting the best one, for healing and dealing with children's health, for remembering the past, but not letting it consume us.

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Carolina Day Ballroom

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Started with a mosey run
Warmup: SSH, Windmills, Imp Walkers, LSS, arm circles, peter parkers, plank stretches
-Run-
Do-run-do routine:
At baseline do 15 bobby Hurleys, run to halfway point, do 15 bobby Hurleys, run to far baseline and do 15 bobby Hurleys. Plank for the six.
Repeat doing 10 merkins and bear crawling
-Run-
Bench work: Step ups, dips, squats, derkins, calf raises
-Run-
Wall work:
Wall sit, run out and do CDDs, back on the wall.
Wall tar jais in cadence.
Leg lift dora: Partner one runs, partner two does leg lifts, switch, go to 100 cumulative.
-Run-
Simon says: smurf jacks, squats, some other things
Ball toss: pax in circle and toss the 15lb slam ball to each other.
Talked about Carolina Day 6/28/1776, battle of Sullivan’s Island.

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Modified Murph with Running and Block Work

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WARMUP: Run by HarryCarry while YHC opened up the track.
THE THANG: 10 Curls, 10 OHP, 10 merkins, 10 squats with block, run 1 lap around the track. Rinse and Repeat for the entire time.
MARY: Carry blocks back to their home
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for family, marriages, health and recovery.

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Round About

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WARMUP: Yea, interspersed with burpees
THE THANG: A bit ADHD

  • 7s on the hill behind sugar creek
  • merkins, squats, and bulgarian split squats in front of the school
  • bear crawl the front wall of the elementary school with a merkin at each window
  • pistol squat w/ leg raise behind the school
  • Cinder blocks and the pull-up bar
  • 5 called pull-ups
  • 10 deadman to barbarian with the block
  • 5 oyo pull-ups and knees to chest
  • 10 thrusters
  • 5 oyo pull-ups and toes to bar
  • 10 deck squats with the block
  • Some mary

ANNOUNCEMENTS: newsletter
COT: was held, but often my tongue is not held in check. So, I brought that up.

Eggo seemed tired
Splinter modified the workout to walk around wearing his wife's weighted vest. Must be close to getting back from injury

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VQ with the Deck of Pain

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This was Eggo's VQ and he gave the disclaimer that he was not a professional but looking forward to it.
WARMUP: Windmills, SSH, Imperial Walkers, Moroccan Nightclubs, Strawberry Pickers
THE THANG: DECK OF PAIN
Diamonds- Merkins
Hearts- Chest Press
Spades- Squats with block
Clubs- Curls
Jacks were 11, Queens 12, Kings 13, Aces 14, and Jokers 15 burpees
MARY: Flutters
ANNOUNCEMENTS: Read your newsletter.
COT: What happens in COT stays in COT.

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Hot Potato Audible

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Since the guys who wanted to have Murph Mondays didn't show and 3/4th of us can't do pull-ups, we called an audible and did a hot potato Q.
WARMUP: 4 mile run
THE THANG: We all got a cindy or ruck with more weight in it and we each called an exercise. To the best of my uncaffinated and de-oxygenated brain, here is what we did. The counts varied between 15 and 40 for each, but most were 20 or 25

  • OH Press x2
  • Curls x2
  • Plank – 90 seconds
  • Chest Press x2
  • Flutters holding Cindy/Ruck
  • LBCs
  • Big Boys
  • Log Carry (for future reference, put the tall guy in the back not the front)
  • Bent Over Rows
  • Goblet Squats
  • Block Hold with arms out 10 count each pax
  • SSH
  • Merkins

MARY: American Hammers and stretching.
ANNOUNCEMENTS: Great work at Bethel and the Convergence. Read your newsletter.
COT: Round Robin Prays and Praise.

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