Tag: Sprocket

Big 5-0

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Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with sandbag, ruck a lap, then run a lap slick. Next we partnered up and did some heavy movements. Then I guess we did the stupid shit according to Sofrito. But it was some team based moving of sandbags used at a couple ruck events. It was definitely new to some guys but based on the complaints it was fun. I probably missed a few guys in the tags but i sincerely appreciate everyone who came out to wish me a happy birthday today. Im truly blessed to be apart of this group.

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Macarena Merkinfest

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WARMUP:

Warmup skills were a little rusty, but we managed:
SSH x15
Imperial Walker x10
Windmill… in a tornado x10
Hillbilly walkers x10
Broken Seal Jacks x15

THE THANG:

Mosey to back parking lot. All of us big-backs got excited for a pizza box. Some were hoping it was scratch and sniff. Dora instead with partner run:

150 goblet squats
100 LBCs
100 pesa rusa swings (brought out some Spanglish for cinco de mayo!)
100 flutters
100 pesa rusa dead lifts

Rinse and repeat waiting for the six

Mosey for a cinco surprise:

Macarena merkinfest … think Thunderstruck, but with dreams of queso and salsa!

Incline plank with merkins … and the Macarena

Regular plank with merkins … and more Macarena

Mosey to the COT for Jack Webbs, audible to the grass for Jack Webbs

MARY: 5 minutes of Mary – Pax calls it

ANNOUNCEMENTS: See newsletter

COT: Great group of men celebrating each other and pushing me to be 1% better everyday. Thanks for the opportunity to lead.

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Moderate burn

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WARMUP: SSH, low slow squats, MNC and in honor of the strawberry festival, strawberry pickers.
THE THANG: Mosey to the basket ball court/track, one lap warm up.
Ladder workout, 10 exercises(Merkins, mountain climbers, shoulder taps, Big boys, LBC’s, SSH, squats, lunges, Bobby hurley’s, dips) 10 reps each, pick up an extra rung each round. After completion of round 1, mode of transportation was toy soldiers down and jog back. After round 3, mode of transportation was side shuffle up, side shuffle back, after round 6 the mode of transportation was high knees down, butt kickers back. Ended with another lap around the track.

MARY: Airborne stretch, Flutters, V Ups, gas pumpers, dying cockroach

ANNOUNCEMENTS: Cannoli run, tortious and the hare, read your news letter

COT: Prayer or praise from everyone, families, marriages, safe travels home

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40% Yinzers

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WARMUP:
THE THANG: 3.35 miles were taken in around the Kingsley property this windy morning.
– Cyclops set the pace.
– 3D was War Baby
– Dojo was War Daddy
MARY:
ANNOUNCEMENTS: Bethel Mens Shelter tonight, Christmas Party & Clave Boss 5k this month
COT: Closed in prayer.

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Pecks and Quads Cornucopia

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WARMUP: mosey to lower parking lot. Tout soldiers, buttkickers and caraoke. Merkins, Mountain Climbers, Low slow squats and windmills
THE THANG: mosey to stadium parking lot and do wind sprints at 50%, 75% and 100%. Merkins and Curtsey Lunges in between each sprint. Repeat 3 times. Mosey to top parking lot again and go to the grassy area. Walk down, 10 merkins, NUR up the hill 10 curtsey lunges at the top. Do 5 sets. Mosey down the pathway to the bottom of the hill. At first light pole do 10 merkins, at second light pole 20 squats, at 3rd light pole 30 flutters. Repeat sequence all the way to the top. Mosey to COT for my hip exercises
MARY:
ANNOUNCEMENTS:
COT:

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Hybrid Theory

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WARMUP:
Run lap.
Side Straddle Hop
Windmill
American Hammer
Plank, remain in plank put right & then left arm in the air

THE THANG:
Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear crawl.

List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
20 Big Boys
20 Merkins
20 Low Slow Squats
30 second plank
30 Bench Dips
30 Calf Raise on the Curve
Choose your own exercise for the rest of the workout.
MARY:
ANNOUNCEMENTS:
– Hominy announced that he will be taking over the Site Q for <#C03GHN4R98U> beginning on Saturday, December 7th, 2024.
– Come to Thanksgiving convergence.
– Read your newsletter for more announcements.
COT:
Let’s go out and make an impact on others this week!

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Falling Over on the Elbow

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WARMUP: imperial squat walkers

THE THANG: ruck around, find out. 3.5 miles
Stopped for a couple step ups, merkins, Bulgarian split squats

Found Dark Helmet at Coach’s Box for his 10 F3 anniversary.

Shuffled back. Cornerstone fell over, freaking YHC out

ANNOUNCEMENTS:
Thanksgiving Convergence (0630 at The Ranch)
Xmas Party (12/21)
D2D10k (1/25)

COT: was held

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4 Corners of Pain With a Side of Taylor Ham

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Quick warmup and an admiration of <@U5CVD8D7V>’s hair game and we were off.

4 Corners of Pain:
4 Corners of the band lot with defending reps starting at 10 and finishing at 1.
Corner 1: Mike Tysons
Corner 2: Squats
Corner 3: CDDs
Corner 4: Flutters

Lined up for 100 yard of alternating bear crawls and linger every 10 yards with LBCs thrown in.
Burpee Broad Jumped our way back 100 yards alternating 10 yard with a walk.

Back to COT for prayers and praises.

JWow

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Lunge around the PKES Campus

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Runners hit the track while Booters headed behind the track.
WARMUP: SSH, Squats, MNCs, LBCs, Mtn. Climbers
THE THANG: Light Pole Bingo. 5 Merkins then lunge walk to next pole & do 10 Bombjacks. Go back to the first pole & repeat up the ladder. 15 Squats, 20 Calf Raises, 25 CDDs.
Mosey to benches in front of the school. 10 Derkins, 10 Step ups, 10 Dips. Take a lap around the parking lot. Repeat 3 times.
Ended with half of a J. Webb
MARY: 2 rounds
ANNOUNCEMENTS: read your newsletter
COT: prayers for Rebel’s wife surgery recovery, recent coworkers who got let go & our country
SS out.

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