Tag: Suplex

Tour and More

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WARMUP:
Mosey to back lot –> WM, CP, HBW, yoga-esque stretch -> Mosey to islands
THE THANG:
Appetizer –> 10 Big Boys, 15 Merkins, 20 Sumo Squats –> Lunge Walk to next island –> Repeat x 3

Mosey to top of hill via the yellow brick road

Palate Cleanser –> 5 Iron Mikes, 10 LSS, 15 American Hammers –> run to next island –> Repeat x 2

Entree –> partner up for 100 Dips, 200 Flutters, 300 Overhead Claps, 200 Step-ups, 100 Derkins while partner runs the track around Bball courts

Dessert — mumblechatter, flatulence, Cossack Squats

MARY: Negative
ANNOUNCEMENTS: see newsletter, swing those clubs today gents!
COT: prayers/praises. Challenge –> invite one person to post this week!

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OTB Hive 10/27

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WARMUP: SSH, ImpWalk, ChPick, ImpSquatWalk

THE THANG:
Appetizer: 2x 400 m: 1st lap – look for landmines as you mosey… 2nd lap: Carioca & Nur

Main Course:
• Buy-in: 10 Lt. Dan (IC)
◦ OYO after this
• EZ-50: Cocaine Bear Crawls
◦ Every 5 yards at the powder-lines x 2 merkin each…
• 50 Yd: 25 Big Boiz, 25 LBC, 25 heel Tap, 25 Hello Weazie
• 50-EZ: Burpee-Broad Jumps (3&3)
• Cash out: 10 Lt. Dan

Intermission: Mosey track 800 m …. till 6 is up (@ RandallStephens kept good pace w/ YHC)

Dessert: stadium-runs until COT. Praise music at full volume. Active-COT held here

MARY: she got done on the 50 yard line, insert double entendre here…

ANNOUNCEMENTS:

Regarding my “FNG”:
“Mr. Stevens has a birth certificate, driver’s license, social security number. You might say he’s a phantom, an apparition… second cousin to Harvey the rabbit.”

COT: held w/ @ SkyQ.

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Dads/2.0 – Playground Obstacle course & Perimeter carry

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WARMUP: SSH, Windmills, Imp.-Walkers, Ch.-pickers. Disclaimer including why F3 & why they’re 2.0’s
THE THANG:
Phase-1: Obstacle Course:
#Reps = age of 2.0 (kid)

1. Entry: dad’s and kids – Burpee (#Reps = kids age for both)

1. Slides: climb up, walk down stairs
1. <5 - small slide 2. 5-10 - medium slide 3. >10 – big/twisty slide
4. dads: if not directly assisting: Low-Slow Squats

1. Swings: 4-count knee-tucks (modify-up = add a push up), swing-pull jump-squats
1. Dads: if not directly assisting: Mike-Tyson Pushups

1. Benches: inclined or declined Pushups
1. Dads: if not directly assisting: Crunches / Sit-ups

1. EXIT: same as Entry… Then move onto phase 2

Phase 2 – Carry and Jog

– every other cone: dad‘s pick up kids off the ground (if you have two, smaller/lighter one goes up on your shoulders.)
– Type of lift is up to Dad
– Kids must lift legs up (tuck or otherwise)
– Kids drop their legs, or dad puts kids down, Burpee for everyone before resuming

– At the next cone, dad and kids jog together to the following cone where they repeat previous instruction.
– Repeat around the perimeter of park, then go back to phase 1 (obstacle course)

MARY: no time
ANNOUNCEMENTS: F3 info given to FNG & a few passers by who were invited to the excess coffee/hot-cocoa
COT: Held… generic prayer offered

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Sandbag Stations @ the Fort

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WARMUP: SSH , Moroccan Calf Raises, Windmills, Merkin-jacks , LSSq, Shoulder Circles
THE THANG:
Station 1: Sandbag (3 rounds AMRAP; 1 min on, 30 s off)

• Sandbag Cleans Pull-through • Sandbag Squat-thrusters

Carry to St.#2

Station 2: body-weight
(3 rounds AMRAP, 1m-on/30s-off)

•Lt. Dan / Burpees / Box-cutters

Partner-up. 1 with BOTH sandbags, other slick——- modified Catch me if you can (after each hand-off, go ahead ~100+ yards, do 10 merkins, come back & swap)
… up to station#3

Station 3: Sandbag
AMRAP 1m-ON/30s-off
• Curls / OH Press /Tricep

Carry to back to #1

Station 1…again: Body weight (wall)

• Stone-cold-Mike-Tysons / Aussie-Mt Climbers / Crabby-Tappies
30 sec on / 30 sec off

perimeter -Sandbag Carry (shuffle perimeter); every tree on left side- 5 SB swings (first 10), then Squats (next 10 trees), then curls (next 10), back to squats… then back to flag due to time
MARY: Am.-hammers, Hello Wheezie, LBC’s
ANNOUNCEMENTS: Read ur newsletter
COT: held…

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Bell Busters

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Warm-up:
SSH x 15
Penny Pickers x 10
Imperial Storm Troopers x 10
Arm Circles

The Thang:
15 exercises, adding an exercise each round. Each exercise is done with the number of reps being the round for that exercise. So 1; 2-1; 3-2-1;…; 15-14-13…-2-1.

1 – Thurster
2 – Swings
3 – Lawnmowers (Each Side)
4 – Overhead Press
5 – Side Bends (Each Side)
6 – Lunges (Each Side)
7 – High Rows
8 – Tricep Extensions
9 – Curls
10- Deadlifts
11- Merkins
12- Sumo Squats
13- Halos
14- Figure 8s – Most finished here
15- High Bell Flutters – Leave 40-45 minutes for full workout

No time for Mary

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Lieutenat Dan’s Braden Speedsters

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WARMUP: Mosey to Braden Pool 20 SSH
THE THANG:
Simple winkie to prep for running season.
Braden Loop w/ 3 Pain Stations: (5 Lieutenant Dan’s @ each)
1. Braden Pool
2. 160 & Braden Pkwy
3. 160 & Emory Ln.
4 loops & 4.1miles for most PAX today.
5 loops for <@U5DLC6D7X> as he was the king today!
MARY: None
ANNOUNCEMENTS: Golf Outing, Prayers for Soup to Nuts 2.0 with Pneumonia
COT:

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1-Man OTB Hive-ing it up

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WARMUP: SSH, MNC w/ calf-raise, Ch.Pickers, Imp. Walkers

THE THANG:
– 400m Carioca & Nur
– 10 Lt. Dan
– Cocaine-Bear-Crawls end zone-50
– @ 50: 25 LBC, 25 BBSU, 25 heel-tap( 4ct), 25 Hello-Wheezie
– 50-EZ: Burpee-Broad-Jumps (3&3)
– 10 Lt. Dan
– Stadium runs until time

MARY: me no “Mary”… me SUPLEX

ANNOUNCEMENTS: CRI- volunteer extra credit for my Env. Sci students, posted in # diasterops, some other Castaway-Style ramblings, no Wilson-Volleyball in sight

COT: held while finishing stadium runs… just @SkyQ and YHC

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Tour De Coach’s Box

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WARMUP: IW x15, MCx10, PPx10, PPx10, Windmill x10
THE THANG: Mosey to hill- Dora- 50 Burpees, 100 Merkins, 200 Squats/Lunges, 300 LBC/Hello Dolly.
Mosey to Pull up bars (they are blocked so Audible) get blocks and do 7’s with manmakers and bent over rows.
Mosey to benches- 25 dips and 25 step ups each leg.
MARY: American Hammers and JWOWS concoction of and an exercise
ANNOUNCEMENTS: Read slack
COT: Prayers for family and friends

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