Tag: Suplex

The Yard – 3 Aug 2024

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WARMUP: We did.
THE THANG:

There was a lot of back and forth down the field and back with 6-inch holds and exercises and such. Threw in some burpees, and partner carries, and bear crawls. It’s all Julie Andrews and my favorite things… that’s for Band Camp…

Went up to the parking lot track and did some more exercises and loops on the track.

– JCruise took a dump on the 50-yard line and blamed it on the dog. Or maybe it was the other way around… I forget
– FunHouse died of dysentery on his way back across the expansive plains to his home, Oregon Trail style…
– Spider-Man changed into his (not present) shirt after the workout…
– Gears went sleeveless to show off his newly acquired Hawaiian tan…
– Maximus was glad we didn’t do 81 burpees to start our workout…
– Tapout (11) carried Headspin for 50 yards, thus reinforcing my statement about being grown f-ing men. But he promises to keep himself in check in front of his mom…
– Time Machine loves ducks. Like, it might be an unhealthy focus of his life…
– Drop Thrill knows how to keep a man humble…
– 3D (if you haven’t noticed) is accelerating whilst shedding his former self…
– Suplex agrees that we don’t use the word “whilst” nearly enough…
– Yoyo Ma was the War Daddy today. He won’t read this, so I can write whatever I want about him…
– Sprocket continues to fill out his rewards card. Just a few more punches and I think he gets one free workout. Or an ice cream cake or something like that…
– Ruby Slippers loved doing a 6-inch hold. I’ll just leave that there.

When truth pulls up next to you in its limo, rolls down the window and asks you if you have any Grey Poupon, you can pass it this report as a substitute.
no poop was actually created or discovered at the 50 or any other yard line.
no Poupon was actually created or discovered at the 50 either…

MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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Rasslin’ Endorsed

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WARMUP: Clam Chowder x5, Cherry Pickers, CC x4, Hillbilly Walkers, CC x 3, SSH, CC x 2, Imperial Squat Walkers, CC x 1, Bomb-Jacks
most IC

THE THANG: mix of solo & partner work
R1: Fireman’s Drag end zone to end zone
R2: lap— shuffle 20m, mosey 100m, shuffle 20 m, Nur 100m
R3: Double Backed Beasts – 50 Dora
R4: repeat R2, but with Carioca on 20’s
R5: Partner Bent Rows— x 40 Dora
R6: repeat R2
R7: “Dirty Dog” series (21 count)

MARY: box cutters, Hello Dolly, other Pax call outs

ANNOUNCEMENTS: stuff the bus, T&H

COT: yup

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Pole Postion

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WARMUP: IW at Pike, LSS at gas station, MC at church
THE THANG:
From the corner of Harris Street & Ardrey to White Street (aka RT 160) & Ardrey, we ran to each telephone pole and did an exercise. Northbound there are 12 poles and southbound there are 9 poles for a total of 21 telephone poles)
Round 1 – (3) Burpees 63 total
Round 2 – (5) Merkins 105 total
Round 3 – (7) Squats 147 total

Mileage ranged from 2.5 to 2.85 miles in total
MARY: No time
ANNOUNCEMENTS: Blood drive, Bethel Mens, Stuff a Bus, and Tortoise and Hair CSAUP
COT: Closed in prayer

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Taking our Lumps

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We had seven for a somewhat comfortable beatdown at the Sink this morning. Here’s what we did:

– Standing stretches (left, right, center)
– 10 Windmills (IC)
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)
Mosey to front of school

– 10 Bent Over Rows (IC)
– 10 Overhead Press (IC)
– 10 American Hammers (IC)
– 10 Squats (IC)
– 10 Thrusters (IC)
Mosey the short loop

– 10 Lunges (each leg)
– 10 Upright Row
– 10 Manmakers
– 10 Plank Pulls (each side)
– 10 Sit-ups
Mosey the long loop

– 10 Curls
– 10 Ranger Merkins (bag on back)
– 10 Alternating Shoulder Taps (bag on back)
– 10 Press Ups
Long Mosey to COT

– Sitting stretches (left out, right out, butterfly)
– 10 Ab Mat Sit-ups

NMM
As men, we take our LUMPS. Work piles up. The honey-do list grows. Sometimes it can be daunting. But, we train for this. We don’t BOAST about how we’re handling the CRAP life throws at us. Instead, we face the challenges head-on with our heads high. We keep going, showing resilience and grit, even when things aren’t going our way. You may not think people notice what you do, but we do. We see the work you are doing to get better and your effort will make you stronger – ready for the next thing life hurls at you. Keep going, brother. You’re built for this.
Aye!
-IJ

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Calf Blaster with Bells

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WARMUP: MNCs, 5x Mike Tysons, Ch.Pickers, 4x M.T.s, Hillb-Walk, 3x MTs, Imp. Walk., 2x MTs, Windmills, 1x MT

THE THANG: 3 stations (ran out of time for 4th). First = Solo…. 2nd/3rd = Partner
1. (at Fences): RDL’s with KBells (15 each side), Gas-Pumpers w/ KB (X10), Clamshells w/ KB (25 each side), Oma-Plata Situps w/ KB (5 each side)
2. (at First light post): 300 Dora Calf Raises w/ KB (10 straight, 10 point in, 10 point out, repeat)…. partner runs to next light post, 5 squat jumps, Nur back
– Flutter Press till 6 was up, then 50 KB-swings before next station
3. (at 2nd light post): 300 Dora Bicep/Tricep … partner does Carioca up & back with 5 Burpees at the turn
– Fisherman’s Calf-Raises (20 each side) before moving on
– At this point, preset alarm signaled Mary’s Arrival; voiding the 4th station’s necessity

MARY: Flutters around KB, “Hernias” (Big Boy w/ KB) x 25, Heel Taps (IC / 4ct. x 25), LBC’s w/ KB x 25, Freddy Mercury’s w/ KB Press
ANNOUNCEMENTS: Blood drive Thursday, Bethel, Tortoise & Hare
COT: Safety/Grace for kiddos hot-rodding, transitions into school year

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Silver Screen Sweat-Fest

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WARMUP: MNC’s x 25
5 “Clam Chowders “ (10 ct/IC), Imp Walk, 4CCs, SSH, 3 CCs, ChPick, 2CCs, plank-Jack w/ Merkin (IC), 1 CC

THE THANG: 7 laps around 3 Stations, 25 reps all exercises, MOT changes each lap between stations, always slow Mosey from last to start. End each lap w/ SSH till 6
( We only had time to do 5 of 7)
set timer & Music (VanHalen)

1: Shiko, Good-AMs, AirSquats, MOT= Nur
2: Step-ups, calf-raise (toes in/out (opposite Pax natural posture), side lunges, MOT=Toy Soldier
3: CDDs, shoulder claps, Mike Tyson’s, MOT=Carioca (R/L)
4: plank (25sec), Side-Rt, Side-Lt, MOT=full Mosey
5: Alt Bulg. Split Squats, Monkey-Humpers, Alt RDLs, MOT=mosey w/ butt-kickers
6: up and out, Flutters, LBCs, MOT= bear crawl
7: Merkins, Wide , Diamond, MOT=side shuffle

MARY: Jane Fonda Pilates, 50 LBCs
ANNOUNCEMENTS: Jaegar, T & H, Blood Drive, Bethel 8/1
COT: Prayers for Connecting w/ 2.0’s, mental health, transitions back into school
FNG Naming

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Snake pit rises like a Phoenix

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WARMUP: The usual suspects of Side Stradle Hops, Windmills, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers

THE THANG: Mosey with bells to the loop in front of the stadium and completed the below AMRAP

20 KB Swings
20 Goblet Squats
20 Curls
20 Overhead Press

Lap around the entry loop up the where the gate is and back alternating laps of suitcase carry and overhead carry. Switch hands at the gate.

Goal is to never set the bell down

MARY: 1 minute of LBC. Seemed much longer!

COT: Occurred…

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Dont Try This Alone

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Decent weather brought out 6 Pax for an 0630 start. 2 more came in at 0632 after picking deer carcus out of Senator Tressel’s grill…but that’s another story.

WARMUP: Mosey around the park towards our destination, with some stops and work along the way. Destination was the vert ramp on the backside of the ball park. Two steep inclines opposite of each other was where we would spend the next 55ish minutes.
THE THANG: Partner up. Start at bottom of hills and each partner runs opposite way to top and back where you meet for exercises. Rules of engagement were you must run and rep together. Meaning if you run back to the bottom and your partner isn’t there yet you keep running to bring him in. When one partner had all the reps they could take (or you were done with the exercise) then you take off running. No rest/cheerleading here. Exercises were as follows:
– 50 Burpees
– 100 Donkey Kicks
– 150 Squats
– 200 LBC
– 250 Shoulder Press

Pax got done quicker than expected so we got some extra credit in the form of NURing up each hill twice and going through the exercises again, albeit smaller rep count. Same rules applied – we nur and we do the reps together.
MARY: BROGA
ANNOUNCEMENTS: Important stuff
COT: Priceless

NMM: Was great to be out leading this morning after a week or so of laziness and not posting. Pax were encouraged to lean into the 2ndF of this great thing called F3. Rather that be shieldlock, whetstone, coffeteria, taco Tuesday or any other form formal or informal. As men we tend to be loaners or surface level with other men. You are missing a HUGE benefit of F3 if you’re not accelerating 2ndF.

Was truly an honor. Divac out.

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Sublime KB Tabata No Wind, No Problem Stankfest

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WARMUP: YHC was 2 min late prepping for the workout. Bandcamp lead us in SSH and Swings, Imperial Walkers.
I continued with:
– Windmills
– Cherry Pickers
– Peter Parker’s
– Dying Cochroaches
THE THANG:
Tabata workout: 1 minute per exercise, 20 sec rest
Run a lap after completing a group
Group 1.
– Swings
– Curls
– Flutters
– Deadlift
– OH Press
Group 2
– Snatches
– Goblet Squats
– Tris
– American Hammers
– Renegade Rows
Group 3
– Halos
– BO Rows
– Calf Raises
– Side Lunges
– Chest Press on six

We went through groups 1-3 once, back to Group 1, did 2 from Group 2, then ran it in to COT.

COT:
Guys shared many prayers on their minds and we ask that these be repeated and lifted up.

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