Tag: Sunkist

Minimal running is just fine

Leave a comment

WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers.
THE THANG: Overhead carry to the big parking lot where we lined up on the curb.

3 rounds with increasing reps. We went through round 1 lower reps and increased up to round 3.
– KB swings 10, 15, 20
– KB Squats 10, 15, 20
– shoulder presses 10, 15, 20
– upward rows 10, 15, 20
– lunge 5, 10, 15
– clean + press 5, 10, 15

Break for a non-sprint 3 line suicide

– plank rows 5, 10, 15
– American hammer 10, 15, 20
– burpee w/ bell 5, 10, 12
– lawnmower pull 10, 15, 20
– chest presses 10, 15, 20
– tricepts 10, 15, 20
– shrugs 10, 15, 20

1 more round of suicides
MARY: no time today
ANNOUNCEMENTS: lots, newsletter
COT: patience and the true lack of control we all have

TClap |
0

Partner Work

Leave a comment

It was a beautiful morning at the American Jackal, and you could cut the anticipation of the upcoming beatdown with a knife. We did a quick warmup and we were off.

Thang:
Partner Up for 11’s – 10 Partner Merkins run a half lap and 1 Big Boy sit-up run another half lap. Work up to 1 Merking and 10 BB sit-ups.

Dora: Partner 1 – 100 Dips, 200 Incline Merkins, 300 Step Ups. Partner 2 – Run across the parking lot.

Light Pole Work: Alternate Bear Crawl and Lunges at every light pole.

Back to COT for prayers and praises.

JWow

TClap |
0

Set the standard

Leave a comment

WARMUP: basic
THE THANG:
Timed 1-Mile Run – Target 8 minutes

4 corners, 2 rounds – around the theatre

1.Merkins – 30
2. Squats – 100
3. Big Boy Situps – 50
4. Broad Jumps – 20 yds

1.Bear Crawls – 20 yds
2.Lunges – 20 each leg (40 total)
3.American Hammers – 50 each side
4.Burpees – 20 reps

Finisher:
Step-Ups – 10 each leg 20 total
Dips – 20 reps

MARY: flutter, Freddie mercury, piston crunch, planks
ANNOUNCEMENTS: newsletter

COT: Pray for Men to set and hold the standard, in fitness, self discipline, family, faith, fellowship, at work, our communities, and our culture.

TClap |
0

Commitment to the Jackal

Leave a comment

YHC was honored to head to the East Side and deliver a beatdown at AJ. The weather is fantastic for F3 and I enjoy seeing some new faces (Sunkist). It also gave me an opportunity to create a tough workout, which I needed after a weekend of bad eating.

WARMUP:
Disclaimer given. Mosey past the light poles to the parking lot near the baseball field.
IW x 10
Mtn x 15
SSH x 20
CDD x 15
Windmills x 10

Let’s go!

THE THANG:
Light pole suicides
Run to 1st light pole, do 10 WAMs, then run back
Run to 2nd light pole, add 15 squats plus 10 WAM, run back
You get the idea!
Exercises included:
10 WAM
15 Squats
20 Merkins
25 CDDs
30 Monkey humpers
35 Plank Jacks

Small interlude discussion on Commitment, one of the five Q Source Leadership Virtues

Mosey to other lot

Jack Webbs
1:4 Big Boy/Flutters
1:4 Irkins/Dips
Each went to 5:20

Modified Starfish
15 jump squats, run to middle for 5 burpees
15 Overhead claps, run to middle for 5 burpees
15 Durkins, run to middle for 5 burpees
15 Mtn climbers, run to middle for 5 burpees

Mosey back for Mary

ANNOUNCEMENTS:

Congrats to the Fort for the 13 year anniversary!

COT:
Lots of prayers and praises shared here. All were lifted up His glory!

TClap |
0

Upper/Core with KB

Leave a comment

WARMUP: SSH, Arm Circles, Windmills, Merkins, Shoulder Taps, Plank
THE THANG: Four blocks, the first three blocks are 8 minutes each with 4 exercises AMRAP. Last block has 2 exercises EMON style.
Block 1:
KB Overhead press (10 each arm).
KB Bent over row (10 each arm)
KB Halos (8 each side)
Plank (1 minute)
Block 2:
KB AH (15 each side)
KB BBS (12 “each side”)
KB Plank Drag (10 each side)
Flutter kicks/w KB Press (20)
Block 3:
KB Merkins (6 each arm)
KB floor press (8 each arm)
Farmers Carry 20 yard up and back (2 times)
KB upright row (12)
Block 4:
Odd minutes (20 Kb swings-rest)
Even minutes (20 chess press-rest)
MARY:
ANNOUNCEMENTS:
COT: message. Do not get for granted a good night of sleep of you kids, wife, family member; instead, thank God for a good night.

TClap |
0

Labor Day Beatdown

Leave a comment

WARMUP: SSH, Windmill, Low slow squat, cherry pickers, Broga, Mosey
THE THANG: Sideline to sideline sprints x7
Merkins, wide arm merkins, diamond merkins, ranger merkins, hand release merkins, tempo merkins
And now for legs –
2 Rounds of..
10 burpee broad jumps, 20 yard lunges, 15 jump squats, Al Gore 30 seconds, 20 yard duck walk
To finish –
Flutters, Freddie Mercury, Hello dolly, American Hammer, Heels to Heaven, Plank
MARY:
ANNOUNCEMENTS:
COT: Keep showing up

TClap |
0

Pain Points

Leave a comment

WARMUP: mosey around WEP with some stretch stations
THE THANG: do an exercise for points from the board, then run a lap around parking lot. Rinse and repeat for max points. See picture of board. We got about 3 miles total of running in.
MARY: no time
ANNOUNCEMENTS: read newsletter
COT: prayers for aging parents

TClap |
0

Trench Warfare

Leave a comment

WARMUP:
SSH, windmill, imperial walker
hip thrust, low slow squat, 1min high plank, spider man stretches

THE THANG:
Pain stations – complete 2 circuits; EMOM: 50s each station, 10s transition

1. Mosey
2. Merkin – hands on bench
3. SSH
4. goblet squat 50’db or 30’db
5. DB curls – 20’dbs
6. KB swings – 40lb
7. Sandbag clean and press (40 or 60)
8. Farmer carry 30s and back – 72lb kb “Sunny Delight”

Field work:
5 REPS 3 Reps:
Start at goal line and Low crawl to 10, bear crawl to 30, Sprint through opposite end zone.
20 SSH and breather until all pax finish
Mosey back to opposite goal line and repeat

Mosey back to base of the hill –
Pax split in two groups roughly based on similar weight. Race up the hill (Sprint)

MARY:
EMOM 5 reps Humane burpee
(5 hip thrusts, 5 push-up, 5 goblet squat)
Winner of the sprint does first set as 10 burpees We were too gassed and forgot to give the winners their reward

ANNOUNCEMENTS: read your newsletter
COT: yes

TClap |
0

Swole city, bro! Fist pumpin’ through the burn, lookin’ fresh for the boardwalk. GTL all day, don’t sleep!

Leave a comment

WARMUP:
• 20 SSH IC
• 10 Windmill Cherry Pickers IC
• World’s Greatest Stretch (both sides)

THE THANG:
AMRAP Circuit – 40s on / 20s off (4 rounds)
1. KB Swings
2. KB Goblet March
3. Suitcase Deadlifts
4. Cross Body Curls
5. Alternating Bent Over Rows
6. Lunge w/ KB Pass Through
7. Lunge w/ Waiter Press
Active Recovery Between (most) Sets:
• Planks
• Goblet Squats
• KB Carries
Core Finisher – AMRAP (40s on / 20s off):
1. Around the World
2. American Hammers
3. Overhead KB Dying Cockroaches
4. Bear Plank w/ KB Pull Through
5. LBCs w/ Overhead KB
6. Flutter Kicks
7. KB Halos
8. KB Lateral Swings
9. Plank to close it out

MARY:
ANNOUNCEMENTS: bethel men’s shelter, HIM camp.
COT: Prayers for all.

TClap |
0

Light poles with motion sensors…AJ fancy

Leave a comment

WARMUP: Disclaimer
Mosey around entrance, circle up for
15 SSH IC
10 LSS IC
10 Windmills IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

THE THANG:
Moseyed down to the yellow striped triangle, at the entrance to school and driveway down to football field.
Had a board of pain their with exercises. PAX were to perform one exercise, run to light pole and perform one burpee, then return and do second listed exercise. Then run the 2nd light pole and do 2 burpees. Continue on down the list, finally doing 9 burpees at the 9th light pole.
Exercises were:
1. 10 Bomb Jax
2. 20 Diamond Merkins
3. 30 Wide Arm Merkins
4. 40 Squats
5. 50 LBCs
6. 40 Reverse Lunges
7. 30 American Hammers
8. 20 Merkins
9. 10 CDDs

After completing the list, we began moving back up the list, with decreasing burpees.

MARY: Flutters, Freddie Mercury, Protractor

ANNOUNCEMENTS: Announced
COT: Stays in COT

TClap |
0