Tag: Sprocket

ClimbTheRope

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Flounder was MIA this morning and was missed. WARMUP:we prerucked down to the elementary school to offer some prayers for a safe school year. Then we took a ruck around the block.
THE THANG: standard low slow squats, some weighted and slick merkins,
MARY: we did a few big boy sit-ups. Also brought back a new ab exercise learned from the San Antonio Nantan called climb the rope. Happy to give a demonstration in the gloom. We also did some standing penguins.
ANNOUNCEMENTS: read your newsletter
COT: Fishsticks took us out.

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Coupons Around Kingsley

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WARMUP:
After coming in Hot…I presented a couple of coupons to the group and we discussed the 5 core principles for the benefit of our FNG. Unfortunately, we will need to practice those so that EVERY man knows them. (it was a little rough)

THE THANG:
Once we stumbled through the 5 core principles we were off. This was my first post at Sole to Soul so I wasn’t 100% sure of the logistics or area. I was simply told rucking with exercises so I planned to deliver.
I provided a 60 lb sandbag and a 35 lb kettle bell to carry as well and the PAX were instructed to bring them along.
Our first stop was behind Epic Chophouse where we circled up and did some movements:
Slow Low Squat
Merkins
Overhead Press
Bicep Curls
SSH (slick)
We then moved to behind Replay. Here we partnered up and played a little “catch me if you can”. FNG Half Pint took this very serious and Riggins had very little chance of catching him!
After we completed some Moroccan Night Clubs we did a full lap around the Kingsley property. Halfway around we found a traffic circle for Bear Crawls followed by some Overhead claps.
Upon returning to Broadcloth street we found a gravel area for some more movements:
Squat Thrust
Swings
Bicep Curls
SSH
We then moved to COT. The fun wasn’t over as we found benches and did 20 Dips and then calf raises with rucks overhead.

MARY:
We finished with some Mary including:
Flutters w/press
LBCs
Hello Dolly’s w/Ruck press
Freddie Mercury’s
1 minute plank with Ruck

ANNOUNCEMENTS:
Read Newsletter….Invergence….Bethelmens
COT:
Healing, Wisdom, and thankful for F3

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Empty Deck

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WARMUP: trotted around the parking lot to wait on a late site Q. Got a good 5 minute trot in and picked up Cornerstone and Divac. Passed by this strange looking group in the parking lot that were doing dumb things with sand bags. Wegmans, WWL and this dude who looked dirty…
THE THANG: 3.25 miles of rucking. We got in some irkins, squats, and dips. Cruised through an abandoned parking deck that didn’t have a single scratch on it or look like it has ever been used.
MARY: no Mary – just enjoyed a nice sunrise over the Kingsley lake
ANNOUNCEMENTS: 4th of July workout at Nafo – 1776 workout, bethel mens shelter 7/7. Last weekend for F3 dads
COT: prayers spoken and unspoken – discussion on stillness. Enjoyed the skyQ sky painting.

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A Millllkshake for breakfast.

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7 pax and 1 pet on board for a morning of Milllkshake.

The warmup: We followed the Fort Q, Straight Up, as he led us through some warmups and stretches.

We launched uphill toward Mccammon Street. We saw a pax coming in hot.so we circled back around the trail to the amphitheater for a pickup.

I wanted to get the pax some extra burn in this morning, so I picked several spots to do an advanced pace walk/run from point to point. The first was to run up the grassy hill to the upper level WEP parking lot.

Shoulder station: First exercise was Moroccan Night Clubs (15 in cadence).

Next, I mentioned the AMRAP for Autism at Alcatraz for a shoutout to Divac and the men doing that hard thing today.

All exercises moving forward were AMRAP for 1 minute. Thanks to Uhaul for the timing.

Overhead Claps/Monkey Humpers

Move along to next station. 2 times we picked up the pace and went from one fixed point to another fixed point to increase the heart rate a bit. Bowser showed off his youth and showed us all the bottom of his feet both times.

Next station; Springs Parking lot

Shoulder Taps/Merkins (1 min AMRAP each)

Moved along

Brief stop at Springs Insurance for 1-minute AMRAP of dips on the wall.

Next stop: Millstone Stairs:

3 rounds of leg exercises, calf raises. squats, lunges, as each pax went up and down the stairs one at a time. (Totally stole that from the Fishsticks workout at Footloose this past Thursday).

Advanced pace up the stairs and run to the upper-level parking lot at Millstone Park.

LBC’s/Flutters (1 min AMRAP each)

Headed back to COT. We were cutting it close on time, so we picked up the pace at the final stretch coming up Mccammon Street toward WEP. Bastion must have seen a squirrel because he pulled Tesh out way in front of us with Bowser a close 2nd.

Back to COT. As always, the mumblechatter at Millllkshake was top notch today as we all learned a little bit about each other.

Backblast complete.

Todd Dunmyer, 55, Dojo

 

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Moderately Crabby

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Thanks to Smithers for allowing me to lead this morning.  23 HIMs started with the disclaimer and then took a little twist on the mosey down the hill to the back side of Lowes for the warm-up and beat down. Two lines formed up at the shovel flag and proceeded to Blacksnake all the way to the warm-up.  It was noted that surprisingly no one was injured bobbing and weaving while running in a line.

The Warm-Up was short and sweet to get the muscles ready and not tired.

  • Brisk 25 SSH
  • 25 Moroccan Night Club
  • 20 Imperial Walkers

The familiar Burpees that are often limited or lost at Slow Burn were tweaked slightly to provide a little 4×4 action!

Immediately following the 4x4s, we jumped right into a round Batwings.  All to a 4-count cadence:

  • 20 Forward Arm Circles
  • 20 Reverse Arm Circles
  • 20 Seal Claps
  • 20 Overhead Claps

After the shoulders were smoked, we met up along the wall of Lowes facing the side parking lot.  Everyone partnered up for some 123’s with a rotating exercise for the traveling partner. The partners completed their 100 Merkins, 200 LBC’s and 300 Squats while crossing the parking lot performing either Bear Crawls, Crab Walks, Lunge Walks, or Toe-Walks.  The parking lot had 3 distinct rows of spaces along each PAX to determine the length of their crawls or walks.

Following the 123’s we circled up for a bit of core work; Abs and Back.  I thought it was important to incorporate the most often forgotten part of the core.  This is where the real “crabbing” started among the PAX.  All exercises done in cadence:

  • 20 Crab Cake
  • 20 Crunchy Frog
  • 20 Crab Humpers
  • 20 American Hammers
  • 20 Crab Jacks
  • 20 Big Boy Sit Ups
  • 20 Mountain Climbers
  • 15 Merkins done with several pauses at 6″

The PAX moseyed its way back up to the top at their own pace in preparation for COT

At COT, the origin stories for  a couple of PAX were shared so that we can all get to know one another a little better.

Great work from all the HIMs who pushed through some serious shoulder exercises and goofy crab work.

 

MOAB…out

 

 

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