Tag: Splinter

Clyde in the dales

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WARMUP: nope, just counted off. Then I promptly forgot how many we had. Luckily Anchorman remembered we had Repeat and that he peeled off early. Q-fail. Will learn from that.
THE THANG: ran – https://strava.app.link/KeQquGKGmvb
MARY: nope, just a pigeon lunge
ANNOUNCEMENTS: read the newsletter
COT: had to be there, it was more meaningful

First time to Q at Clydesdales or any running AO. Not my forte, but we made it work. Not too many actually made the route I drew up work, but everyone was generous about not letting me know.

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Rinse and Repeat

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WARMUP:
Quick jaunt to just inside the gate of the football stadium
Keep it simple …..SWIMS
4-count, 15-20 reps, of each
* SSH
* Windmills
* Imperial Walkers
* Moroccan night clubs
* Strawberry pickers
Then to the track….

THE THANG:
Keep it simple yet effective
Perform the string of exercises…..
* 10 burpees
* 20 box cutters
* 30 hand-release merkins
* 40 LS squats
* 50 mountain climbers (2ct)
* Then run a lap (400m)
>> Repeat until time’s up

Everyone got in 4 complete rounds. We could have started on a 5th but took the final 5-6 minutes to work in some yoga to focus on legs, lower back, and hips.

GREAT mumblechatter!! Rainmaker, in his 2nd week of F3, mumblechattered into what became job networking with Splinter that may hopefully lead to a new job. More than a workout!! Awesome!!

COT
ANNOUNCEMENTS:
* A LOT going on! Read the newsletter and try to get involved.
P&P:
* Pulled a CSPAN an went to each PAX asking for a P&P. Alot lifted up to and laid at His feet.

Thank you Bodywash for the opportunity to lead.

Thankful and blessed,
– NASA

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“The Loredo”

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WARMUP: 1 Lap Mosey with high knee, but kickers, and toy soldiers, 24 SSH, 10 Hillbilly Walkers, 10 Cherry Pickers, 10 Moroccan Nightclubs
THE THANG:
#1 “The Loredo” (6 rounds)
24 EA – Squats
24 EA – Merkins
24 EA – Walking Lunges
#2 we moseyed to the bars
(6 rounds)
5 EA – Pullups
10 EA – Merkins
15 EA – Squats
20 EA – LBC’s
Once the 6 was done we did a lap around the parking lot
MARY: Gas Pumpers (not fun!) Flutters, American Hammers
ANNOUNCEMENTS: Read your news letter
COT: Prayers for patience, health, and Punch Lists wife during her pregnancy.

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Scary DORA

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WARMUP: 40 SSH, SLOW Windmills, Imperial walkers, Hillbilly walkers
THE THANG: In a push to not only do something hard physically, but to fight through the mental pain as well. Life’s hard and that’s why you can’t do it OYO. Indian Run around the campus. It’s a big campus and lost a few along the way. Circled back and found a place for the main event in the elementary school bus loop.
Scary DORA: 100 Burpees, 200 Big Boys, low plank while your partner ran around the circle 3x. Run back the way we came to COT, which was a long way.
MARY: Freddies, Flutters, Dollys, Merkins
ANNOUNCEMENTS: Shieldlock Challenge, Bethal Men’s Shelter, Thanksgiving Convergence, Thanksgiving volunteer opportunites.
COT: Prays asked for. Lots of transition for people and praise for getting out of bed again.

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Head, shoulders, knees and toes

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WARMUP: mosey with butt kickers and toy soldiers mixed in. 10 count IC SSH, windmills and 15 count IC hillbilly walkers followed by some down dog and wet honeymooners. More mosey to the bus loop curb where we did some 7’s that included curb dips, crab walks to other curb, derkins and bearcrawls back.
THE THANG: We met Dora first. Since we only had 3, one stayed while the other two ran. 50x v-ups, 100x big bois, 200x lbcs. The formhorn was out as we all ensured proper form was in check. We then got the pleasure to meet Dora’s big brother, Arod. 200x squats, 100x calf raises, 50x step ups(done together, 25 each leg)
MARY: Slow Roll got a chance to work on his cadence count and called lunges. Splinter chose Freddie mercurys and I stayed on my back for dying coackroaches.
ANNOUNCEMENTS: bbq and beverages on the horizon, read your newsletter
COT: we gave slow roll an earful about our F3 experiences and some info on SL and accountability. Prayer requests from all of us as Splinter took us out with prayer.

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The MURPH

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WARMUP: Only if you showed up early.
THE THANG: The MURPH (in honor of Lt. Michael P. Murphy)
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
MARY: Yes – Led by those that finished with time to spare.
ANNOUNCEMENTS: Shieldlock challenge and various other happenings found in your weekly newsletter.
COT: It happened and was important for the 16 of us in that B.O.M.

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ShieldLock Challenge!!!!!

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I’m throwing it down! ShieldLock Challenge

18 mo ago there was a SL challenge and I’m brining it back. Get your ShieldLock and push each other for the month of November.

During the month, we will actually keep score and see which team can do more. The winner, bragging rights and a healthier body and SL bond.

Here’s how it works. Maximum 4 members per team. Each member will track their exercises each day and earn a score for each one. Scoring is as follows:

Running- 1 mi is 3 points. Only full miles count and ROUND DOWN.
Merkins- 10 merkins is 5 points. Only sets of 10. ROUND DOWN. (St. Jude 3000 merkin challenge is out there too if you’re looking for an additional excuse to do merkins)
Pull-ups- 1 pull-up 1 point. 0.5 points of assisted.
Ruck- 1 mi is 1 point. Only full miles count and ROUND DOWN
Ruck Weight- 1 point for every 10 lbs carried.
Bike: 2 mi is 1 pt. Only full miles count and ROUND DOWN.
All AO exercise reps count, but this is really to get you to do more than what you would get at a workout alone.

Watch the newsletter for details, but get your team together and the fund starts 11/1 and ends on 11/30. If you don’t have a SL, just get a team and work together.

Weekly progress reports will be provided. Reporting Form will be created to make submission of records simple. (edited)

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androgynous artichoke

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WARMUP: SSH, IW, HW
THE THANG: 10 min workout, 5 min yoga
Set 1:
5 burpees
10 merkins
15 plank jacks
20 jump squats
Run
We got in 3 sets

Set 2:
40 seconds mountain climbers
40 seconds squats
40 seconds shoulder taps
40 seconds lunge
40 seconds Freddie Mercury
We got in 3

Set 3:
Run
Group 1: Pull-ups & toe touches
Group 2: Merkins
Started in the down position or hanging called up and down slowly

MARY: we did yoga for 15 minutes total. Engage your core

ANNOUNCEMENTS: read your newsletter. Lots going on

COT:
Prayers of gratitude for the lives of our children
Prayers for the passing of our elders
Prayers that we may be like the burning bush, brightly on fire yet not consumed

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RING OF FIRE – 12OCT2022

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WARMUP: Not much in the way of warm up. 15 burpees to get the blood flowing, a short jog for a few Abe Vigodas, Cherry Grabber Tappers (or whatever the heck we call these), and some SSH.

THE THANG: As I have now learned that I make moderate workouts and am only around for the yapping, instead of telling you all that we did, just imagine a nap. It was probably about like that.
Just kidding… here’s what went down…
Mosey to corner of AO Jones and HS driveway (by stadium)
Find your rock
– 30 curls
– 30 OH press
– 30 chest press (on 6)
Run up AO Jones to next entrance
– 20 flutters (4-count)
– 20 LBC
– 20 Dolly
Run up AO Jones to the first light
– 10 Wide-arm Merkins
– 10 Regular Merkins
– 10 Diamond Merkins
Run to the light at Springfield
– 5 burpees
Back down the hill – repeat each station as you go
Turn left at the rock station
Run to the painted crosswalk
– 20 squats
– 20 calf raises
– 20 bombjacks
Run to pull-up bars
– 10 pullups
– 10 knees to chest
– 10 dips on the curb
Bottom of the hill
– 5 burpees
Back to corner – repeat each station – THAT’S 1 mile and one rep.
Go as hard as you can and as far as you can for 45 minutes.

MARY: It’s for dudes only.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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RING OF FIRE – 12OCT2022

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WARMUP: Not much in the way of warm up. 15 burpees to get the blood flowing, a short jog for a few Abe Vigodas, Cherry Grabber Tappers (or whatever the heck we call these), and some SSH.

THE THANG: As I have now learned that I make moderate workouts and am only around for the yapping, instead of telling you all that we did, just imagine a nap. It was probably about like that.
Just kidding… here’s what went down…
Mosey to corner of AO Jones and HS driveway (by stadium)
Find your rock
30 curls
30 OH press
30 chest press (on 6)
Run up AO Jones to next entrance
20 flutters (4-count)
20 LBC
20 Dolly
Run up AO Jones to the first light
10 Wide-arm Merkins
10 Regular Merkins
10 Diamond Merkins
Run to the light at Springfield
5 burpees
Back down the hill – repeat each station as you go
Turn left at the rock station
Run to the painted crosswalk
20 squats
20 calf raises
20 bombjacks
Run to pull-up bars
10 pullups
10 knees to chest
10 dips on the curb
Bottom of the hill
5 burpees
Back to corner – repeat each station – THAT’S 1 mile and one rep.
Go as hard as you can and as far as you can for 45 minutes.

MARY: It’s for dudes only.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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