Tag: Straight Up

T.H.I.N.K.

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WARMUP: Extended favorite warm-up with leg and hamstring focus
THE THANG:
Broad jump retreats – 3 sets of 6
10 yard sprint with a backpedal after touching ground – 5
Peter Pointers – 2 sets of 15
20 side to side hops, then 10 really exaggerated high knees, then 20 yard sprint – 4
Apollo Ohnos – 25 each side
Box drills – 5 sets of 3
From on the ground looking opposite direction get up into a 20 yd sprint -3
Lying on back into a 20 yard sprint – 4
90 degree max jump turns 3 sets of 10 (5 turns each)
5-10-5s – 3 rounds
Ali Shuffles – 2 sets

Frisbee golf: 2 teams; after each throw, the team has to do the following:
Bombjacks
Wide-arm merkins
Back raises
Russian V-up twists

For every throw that occurs from the team, the amount of reps per exercise increases by 2, starting at 2 reps per exercise after the first throw.
Both teams won one round each.
MESSAGE:
T.H.I.N.K.
Before you speak in anger toward your family or a friend, ask yourself:
Is it TRUE?
Is it Helpful?
Is it Inspiring?
Is it Necessary?
Is it Kind?
ANNOUNCEMENTS: D2D coming!
COT: People seem to be working through lots of illnesses and sicknesses generally outside of the PAX. Prayers for those struggling through these challenges.
Thank you, @Poppins, for the opportunity!

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Bring da toyz!

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WARMUP: We did a full body warm-up with a focus on the shoulders.
THE THANG:
Timer: 60 lb ball lift over shoulder – 22X; We each did 2 rounds. We rotate exercise stations after the timer/PAX is finished.
55 lb RAM Burpees
25 lb ball with Big Boy sit-ups
Incline pull-ups
HIgh Incline Merkins
High Decline Merkins
Dips
Merkin power push
Wide-arm merkins
Ab role out
Sandbag carry to Back pulls (need red band)
Run with 40 lb sandbag around cones
KB swings
One arm power squat presses
Band curls
Band shoulder presses
Shoulder raises with 10 lb KB-AMAP
KBs: Sumo squats

MARY: American Hammers
ANNOUNCEMENTS:
I gave my testimony mid-way through the workout.
COT: We went around focusing on praises. Main standout prayer request: pray for the families, survivors, and everyone involved in the Turkey/Syria earthquake.

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Bring da toyz!

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WARMUP: short full body warm-up with a focus on the upper body and shoulders
THE THANG:
Timer: 60 lb ball lift over shoulder – 22X; once this workout warrior was done we switched stations; everyone got through 2 lift over shoulder sessions
RAM Burpees
25 lb ball with Big Boy sit-ups
Incline pull-ups
HIgh Incline Merkins
High Decline Merkins
Dips
Merkin power push
Wide-arm merkins
Ab role out
Sandbag carry to Back pulls (need red band)
Run with 30 lb sandbag around cones
KB swings
One arm power squat presses
Band curls
Band shoulder presses
Shoulder raises with 10 lb KB-AMAP
KBs: Sumo squats
MARY: American Hammers to finish
ANNOUNCEMENTS:
My testimony was given.
COT: Lots of prayer requests for Turkey/Syria and the earthquake victims and families
Praises focus around the COT. Good stuff.

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Ageless?

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WARMUP:
20 SSHs
8 Squat reaches
8 Alternating Body Bridge
1 short run around parking lot

THE THANG:
Played my music

Flying Squirrel with hand clap – 15 reps, 2 sets, 30 secs rest
Table Top Crawl – 30 secs on (4 forward, 4 backwards), 2 sets, 30 secs rest
American hammers with straight legs – 30 secs, 2 sets, 30 secs rest
1 legged burpee – 10 each leg, 1 set each, 30 secs rest
Chest tap Merkin with wide leg stance – 12 reps, 2 sets, 30 secs rest
Shoulder tap (2 each side is 1 rep) to 2 Merkins – 30 secs on, 2 sets, 30 secs rest
Cross Merkin – 12 reps, 2 sets, 30 secs rest
Superman Plank – 30 secs on, 2 sets, 30 secs rest
4 Squats, 2 Squat jumps, repeat – 30 secs on, 2 sets, 30 secs rest
Walk out to pistol squat – 5 reps, rest, 3 reps
Leg extension to spider merkin – 30 secs on, 2 sets, 30 secs rest
Side kick outs – 30 secs on, 2 sets, 30 secs rest

Ran a small lap around parking lot

250:
50 reps each, good form –
Regular Merkins
Jumping Squats
Shoulder Taps
Reverse lunges
CDDs

ANNOUNCEMENTS: The Jaeger is coming! Welcoming G.I. Jane!
COT: Lots of prayers for friends or family dealing with forms of cancer. Lots of thankfulness for what we were able to do today.

Takeaways from today’s message:
1. In the midst of all the struggles in this world, when you think about your children, are you more concerned with where your child will attend college or eternity?
2. Is salvation of the utmost value in your home?
3. Bathe your family’s mind in the truth

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Lucky 7s

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WARMUP:
SSH
Hill Billy walkers
Windmill
Stretching
Inchworm merkins
Squats

THE THANG:

7 Rounds – 7 reps
Pull ups
Burpees
Bulgarian Split Squat (R)
Bulgarian Split Squat (L)
HR Merkin
Big Boy Sit Up
Get Ups

Plyometrics – 45 secs – 15 sec rest
Ski jumps
X jumps
Knee tucks

Last 5 mins of stretching at the end

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From the transcript

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WARMUP: selected from:
SSH, IW, HW, Flowing Yoga, Burpees, longish run, toy soldiers

THE THANG:
10 Donkey Kicks
20 Hand release merkins IN CADENCE
30 Jumping Lunges
40 Squats
Ran around a bit to make this happen in different areas
Stopped at the pullup bars for
10 dead hang pullups
10 knees to chest
5 burpee pullups
Bear crawled 100 yards at one point

NMM: (Cousin Eddie has asked Qs to share a bit of their story)
YHC somewhat laments a bit that I’ve never had a road to Damascus moment to share in testimony. However, like many I assume, my baptism has come slowly like a misting rain. Where, every so often I notice myself a little more marinated in the Spirit.

An honor to lead. Thanks for the opportunity.

A poem from the slack transcript of today’s Name-o-Ramas in The Fort:

Yea, this is what you got.
45 years. Nice Work
Doesn’t matter
I am like pleasure

This is a bit of a mix up
Cousins, cousins, respect, respect,
Just the last hour hat on cue,
most of them ran

This is a bit of a mix up
respect mathematics respect
It was intense
This is a bit of a mix up

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Varsity Shovel Flag handoff

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YHC Gave the Disclaimer then got going with the warm up.
A little broga – sun salutations (basically bending at your waist and breathing), then some up/down dog, and some hip stretches.

Then did a short jog around part of the parking lot with high knees, butt kickers and shuffles.
Moseyed over to the football field and lined up on the goal line.  Did windmills IC and SSH.

Next we were onto the real work.  It was some speed work that involved :
Jog to 40 yard line , sprint 10, 40/10, in end zone do 25 merkins
Jog 30, sprint 20, 30/20; 25 merkins
Jog 20, sprint 30, 20/30; 25 squats
Jog 10, sprint 40, 10/40; 25 squats
Finished with a nur to the 50, 10 merkins and a sprint back to the goal line.  From there I handed it over to the new Site Q, Headspin…

The THANG, part 2:
Mosey to the ROTC building and grab a cinder block
Exercise In cadence –  Cindy OYO 10 counts
1. Burpees (OYO)
2. Cindy – Overhead Squats
3. Diamond Merkins
4. Cindy – CurltoCleantoPress
Run around the bus loop
1. LBC
2. Cindy – Goblet Squats
3. Mike Tyson Merkins
4. Cindy – Swings w/ Cindy
Run down the hill and back
1. Derkins ( feet on the curb )
2. Cindy – Man Makers
3. Peter Parkers ( count 1 leg only )
4. Cindy – Thrusters
Run to the street and back
Put blocks back and headed to COT

MARY:
– J-los

Announcement…New Site Q!  Headspin!!!, Yeager CSAUP, read newsletter

Prayers/praises: heath of Pax/Sawdust’s elbow, Grassy’s M, others I’m forgetting

YHC Started this journey as a site Q on September 30, 2020 at RPG.  Took over at Varsity October 22, 2021.  It has been an honor and a blessing to carry the shovel flag at both sites and I’m privileged to find a new site Q for Varsity.  
I think the lineage for the site started with Skate, then Kielbasa, Harry Carry (I’ve been told) made it great again and Splinter was who handed it to me.  
I’m looking forward to whatever Headspin wants to do at the site in the future!

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climbing the mountain in 2023

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WARMUP:
– SSH / WM / IW / CP…short mosey
THE THANG:
– set of exercises with 1 lap around the basketball course after each set. Reps per set: 20+23, Sets: 1: Burpees+squats / 2: shoulder tap+SSH / 3: merkins+big boys / 4: j-lo+dips / 5: carolina honey+a-hammer / 6: russian kicks+superman
– Airborne hip exercise inbetween and rinse and repeat. Got thru it almost twice.
MARY:
– mosey back to COT for on-time finish
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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2023.04 The Ranch

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WARMUP:
Emphasis on hamstrings and shoulders

THE THANG:
Mosey to 4square courts:
Burpee broad jumps in clockwise direction from square to square inside a 4square court (2 pax per court) with sets of 4, 6, 8, and 10. Core exercise between sets.
After first round: people’s chair with shoulder mobility exercises then calf raises while sitting, balls2wall with shoulder taps.
For second round of burpee broadjump set going counterclockwise.

Mosey to parking lot behind school for sprints. 2 teams of 4, 40yd dash relay. Finish when each PAX has 3 sprints complete.

Mosey to picnic tables for step ups.

COT:
For those of us that pray before a meal, what do you pray for?
Do you pray in thanksgiving asking your consumption be blessed with nourishment? Did you do your best to provide yourself and others you feed with nourishment? Is the meal a source of comfort and that’s what you are hoping the meal be blessed with? Be intentional.

Thought two: Pick something that you do every day that you can take for granted. Pray before you do it, like you would for a meal. Be thankful and use the resources presented to you with intention.

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a long ways from varsity

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a few PAX arrived early to get some extra credit before 0515 start. It was a chilly morning with icy spots around campus this morning.

Dam2DamnBar is tomorrow so this workout was designed to get PAX primed and ready to run fast times at the race.

WARMUP:
dynamic – including high knees, toy soldiers, butt kickers, walking lunges

circled up for (IC) WMs, arm circles, OH claps

continued the dynamic warmup with karaoke variations on the way to the pullup bars.

3 rounds of Cindy (5pullups, 10merkins, 15 squats) to finish off the warmup

THE THANG:
Mosey towards backside of Sugar Creek Elementary and get on FarmHouse Dr out towards the big abandoned skyscraper and then back.

every 1/4 mile stop and plank for 6. Once 6 was in perform IC exercise (mostly merkins but sometimes squats when too many cars passing by) and then perform a different stretch/broga type movement

total of about 2.5 miles of running

MARY: about 1.5 minutes worth of Low slow squats to get us to 0600.

ANNOUNCEMENTS:
PAX continue their acceleration and making good progress on weight loss goals

COT:
prayers for D2DB runners and volunteers this weekend

Bodywash- I remember running with you at Clydesdales before I knew what to think of F3. You were the first to schedule me for a Q and really helped me get comfortable in this group. STL got my VQ but Varsity was my first bootcamp Q – Appreciate you and the awesome job you have done managing the site.

-Badlands

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