Tag: Splinter

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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Butterflies 🦋 & bidets 🚽

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WARMUP: broga…I crushed it and didn’t use my sissy yoga mat which I guess is now frowned upon. Who knows but the stretching was wonderful.
THE THANG: short run Dora…about 50 yard run way down in the elementary parking lot. Partner up for 100 diamond merkins, 200 lunges, 300 double count flutters.

Headed over to the hill for 7s. Hand release merkins at the bottom, half way up the hill for CDD. Before we started, YHC asked how to balance servant leadership with frustration with patience with a little bit of perspective.

After 7s we headed to the pull up bars with under 5 min remaining.
– 1 pull-up, dangle for 10 seconds, then
– 2 pull-ups, dangle for 20 seconds, then
– 3 pull-ups, dangle for 30 seconds, then
-4 pull-ups, dangle for 40 seconds…
Body wash won and made it to 4 and 40! He gets to continue being site Q!
MARY: not today
ANNOUNCEMENTS: newsletter, Columbia 10 year, trash pick up, men’s shelter
COT: health, anniversary (BD!!), upcoming star course guys

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IronPax Week 4. The End

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WARMUP: Instructions and quick SSH and Windmills.
THE THANG: The last IronPax of the season was build for runners and titled “Death by Skiny Runner”. It was 3 miles
Of running and 650 reps for time.

100 Gas Pumpers (Knees to Chest – watch the video)
50 Jump Rope
1 mile run
25 Hello Dollies (seriously, watch the video)
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins (we explain a lot in the video)
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
50 Jump Rope
400-meter run
25 4-count flutter kicks (watch the video)
25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
1 mile run

MARY: none. We were all gassed
ANNOUNCEMENTS: Bethal Mens Shelter service opportunity. Read your Newsletter
COT:

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WOD-Kerrie Orozco

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WARMUP: mosey and the a quick warmup with windmills, low and slow squats and then a plank hold while I read the story of Kerrie Orozco
THE THANG: Kerrie Orozco- WOD (AMRAP 10-15 rounds)

▪️ 100-m sprint (Down the hill)
▪️ 5 burpees
▪️ 20 LBC
▪️ 15 Merkins
▪️ 100-m sprint (Up the hill)
▪️ 1 Min Dead Hang (switched to overhead holds with Cindy after 30 min)
MARY:
ANNOUNCEMENTS:
COT:

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“Shop Vacs- Cinderblock of pain”

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WARMUP: Mosey and Circle up, exercises for starters
THE THANG: Cinder block work- 15 shoulder Presses- a lap(with cider Block) x2, 20 curls- a lap (with block)x2, 15 uprights-a lap (with Block) x2, 20 Bench press-a lap(block) x2, 20 merkins on block- a lap (with block) x2, 10 manmakers- a lap(with block) x2. Then transitioned to pull up bars and did elevens, 10 pull ups and to bottom of hill 1 merkin, 9 & 2, 8&3 and so on! some finished!
MARY: ran out of time- Read a Sean Kelley prayer
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for Marriages , I forget the specifics

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