Tag: Splinter

Lot work

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WARMUP:
SSH
Imperial Walkers
Moroccan nightclubs
Michael Phelps
Hillbilly Walkers
Merkins
Broga

THE THANG:
Bear crawl Indian run (4 big boys for the caboose)

Cinder block work
Ladders of 5 – each island increase by 5 reps
Overhead carry/bicep curl
Suicide runs/Rows
Farmer carry/Chest Press
Suicide Runs/Squats

Abs Dora
50 American hammers
100 Flutters
150 LBCS

Merkins
Short Broga

MARY:
N/A

ANNOUNCEMENTS:
Convergence
Jaeger
Battle Bot sendoff

COT:
Family
D2D no injuries
Health
Relationships

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Field work

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WARMUP:
Mosey
SSH 25
Mosey
20 Windmills
Mosey
20 hillbilly walkers
Mosey
20 cherry pickers
Mosey
Quad stretch

THE THANG:
mosey go to the football field
– run to 20, nur to the 10, 1 burpee, run to 30, nur to 20, 2 burpees, repeat until end zone
– Nur to 20, run to 10, 2 squats
– Nur to 30, run to 20, 4 squats
– Repeat until end zone
– bear crawl to 50
– 20 merkins, 20 squats, 20 LBCs,
– lunge to end zone
– mosey to pull up bars
– 5 chins ups, 20 merkins, 20 big boys, 20 calf raises
– run to bottom of hill
– 5 Mike Tyson’s
– 2 sets

MARY:
Pickle pointers
LBC
Rosa Litta

ANNOUNCEMENTS:
Battle bot going away workout
Convergence
Jeagar

COT:
Prayers and praise from everyone

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The Sheldon Cooper

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I picked up the substitute Q stick from <@UN6PTD007> as he’s DR this week and he picked up one of mine from a few weeks ago.

WARMUP: Mosey over to the track. The obligatory SSH, Morrocan nightclubs, windmills

THE THANG: The Sheldon Cooper. 10 rounds of descending reps. Run a lap around the track, perform 10 burpees, 10 squats, 10 merkins and 10 big boys. Continue this pattern and decrease your rep count by one after each lap.

This was intentionally chosen so that each pax could push themselves as hard as they could, regardless of the pax around them. This provided some good fellowship for a few and the ability to go hard for others.

MARY: Planks and Peter Parkers

ANNOUNCEMENTS: D2D, Jaeger, Convergence. Read the Newsletter

COT: Prayers for new job opportunities, health, and healing.

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Varsity Smorgasbord

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Disclaimer and began with a run around the NaFo high school campus.
Warmup: SSH, Windmills, Imp Walkers, Low Slow Squats, cherry pickers, Peter Parkers, plank stretches
-Run-
Thang 1: Burpee relay: run to next line of parking spaces, do 7 burpees, run back to baseline, run to second line/7 burpees, run back to baseline, run to third line/7 burpees, run back to baseline, plank for six.
-Run-
Thang 2: Pull up bars: Pullups, toes to bars, chin ups, knees to chest; repeat.
-Run-
Thang 3: Bench mench: step ups, dips, squats, derkins, calf raises.
-Run-
Thang 4: back in the parking lot: do 7 mtn climbers at each row of parking spots, not a relay, plank for the six. There were six rows.
-Run-
Thang 5: slam ball toss: pax on their six, close in, toss 15lb slam ball to each other, be nice and call their name before tossing the ball. Also did a variation where pax did a sit up with the ball before tossing.
Mary
Fini
COT

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Q School at RoF – Leadership

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YHC was honored to lead the Pax at Q School at Ring of Fire. T-claps to Cake Boss for leading this monthly event in an effort to standardize the Q across the region. While well suited for FNGs as part of the onboarding for the Fort, Q School represents an opportunity for all Pax as being the Q represents a leadership opportunity and leadership requires practice.

WARMUP:
After reviewing this disclaimer, YHC instructed the Pax on leading as a Q as part of the responsibility to positively influence himself and others. Within this responsibility lies trust that the Pax will follow the Q until the he leads them beyond reason until an unsafe environment or without proper instruction.

Mosey to NaFo band lot for COT and review of cadence counting
SSH x 20
Mtn x 20
IW x 10
CDD x 10
MNC x 10
Merkins x 10

THE THANG:
The next discussion focused on preparedness as a Q and focused on the following:
– Reading backblasts
– Simple in design
– Scalable
– Challening effort across all fitness levels

Mosey to end of the lot for “lazier Dora” which included an explanation on Dora from Harry Caray.

Partner Up
100 merkins alternating by 10 while other partner holds plank
Run to flag pole and back
200 Squats alternating by 20 while other partner holds Al Gore
Run to flag pole and back
300 LBCs alternating by 30 while other partner holds protractor aka 6 inches
Run to flag pole and back

Next up a discussion on Vision and Articulation and a reference to Exhortation.

Mosey back while stopping for “Death By” for burpees.
Every minute counts go from 3 to 6 to 9 to 12
MARY:
Finished with 10 Big Boys
ANNOUNCEMENTS:
– Wine Dinner
– Bethel Men’s Shelter
– Jaeger
COT:
We went around the Pax “CSPAN style” expressing gratitude and prayers across jobs, healing, children being saved and our parents. YHC was blessed by the presence of these men today and hopefully each feels challenged to be the light for the remainder of the day.

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50/50

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WARMUP: SSH, MNC, IW, CP, HM, DD
THE THANG:
Run car line loop – 50 Merkins / 50 Squats
Run car line loop – 50 Incline Mer. / 50 LBC’s
Run car line loop – 50 Plank J. / 50 SSH or Dips
Bear Crawl 1/2 to COT / Lunge Walk to COT
MARY: Leg Lift, Dying Cockroach, Penguin, Flutters
ANNOUNCEMENTS: Jaeger, Bethel, RYN
COT: Yes

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Warm morning

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Jog lap around lot with some high knees and butt kickers, then some windmills.
Every minute on the minute for 10 minutes:
5 burpees, 10 plank Jack’s, & 10 LBCs.
Jog another lap then line up for some 11s between parking islands. 11s with bombjacks and merkins.
Jog over to bus loop and partner up. P1 does exercise while P2 waits, then flapjack.
First round was 20 partner burpees, run a lap.
20 partner jump squats, run a lap.
20 partner burpees, run a lap.
20 partner bombjacks, run a lap.
Migrate over to main lot. Bear crawl from parking spot number to island, 5 merkins, crawl bear back to number, 5 big boys. 5 rounds.
Just enough time for some mary: flutters and box cutters. Times up. COT.

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Only the best for the PAX of RoF

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WARMUP: imperial walkers, Moroccan night clubs, low slow squats
Grab a Cindy
Mosey to Gym entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Mosey to from main entrance with Cindy
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence

THE THANG:
Band Lot with Cindy
Murder bunny 10 yards
Mosey to 50 yard line 20 squats
Mosey back to goal line 20 merkins
Lunge walk to block
Rinse and Repeat till block is at 50 yard line
Start again

Back to main entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Back to Gym entrance
:fire:Dips In cadence
:fire: 10 step Ups
:fire:Derkins in cadence
Return Cindy
MARY:
ANNOUNCEMENTS: Dam to Dam Bar Saturday
COT:
Prayers and Praises and be safe

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King of the Ring I

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14 Kings at Ring of Fire this morning.
– <@U02JMD0EKS8> was the King of the Ring today. You may now bow to his magnificence.
– <@UGU3XR5RP> came in a not so close 2nd, but he did manage to outsprint me at the end and cause me to perform a couple extra exercises at the end. And by exercises, I mean dry heaves.
– <@U5EKTLC5C> prepared us all to be underwhelmed, but not by his mumblechatter.
– <@UMRNJ46AW> had some hazy recollections of a Slayer concert with <@UGYDCTRST> (not present), but with as many Monster Energy Drinks as he has before a concert his blood pressure increases to a level he’s doing good to be standing much less remembering who attended what.
– And speaking of what Anchorman called “Cookie Monster” metal, <@U076RS8F1DG> had his signature tunes playing for the duration.
– Don’t know if you’ve noticed lately, but <@U0603USPHAS> keeps trimming down and is looking strong out there.
– <@UST30T7FF> represented the Pre-spect crowd well, and even gave me a butt pat, so… you know… I may not have been the King today, but I still feel like a winner.
– <@U01JUGK82TY> and <@U5KHMNAG4> were disappointed but unsurprised at the lack of leg exercises in this workout.
– <@UN6PTD007> was gracious enough to hold back and let a couple of us feel good about our performance.
– <@U079NTF8AP8> is more of a 3 sets of 10 guy.
– <@U087GQFA2FJ> was the WarBaby today and held his own with a bunch of guys that are old enough to be his dad…

This is my report. You could dress it up like Baby Yoda and take it trick or treating in July, but it still wouldn’t get more strange looks than you would if you dispute the truth imbued herein.

subject to verification by <@U07EPGYK92L>’s mustache (see <@U063F72E8M9> comments from yesterday)
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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