Tag: Suplex

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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The Kickoff of the Funhouse Farewell Tour

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WARMUP:
I am certain we warmed up.

THE THANG:
It occurred to me as I sat to write this, that I have no idea (since it was a MONTH ago) what all we did that morning. I usually have a plan written out ahead that I either commit to memory, or will even shove a printout in my pocket to reference just in case. I didn’t do that this time. I know that I tried to call a few of the favorites of <@UGNDJBDU3> in his honor. I know we hit The Zipper and we definitely performed the Gonorrhea Burpee (because it has The Clap), but that’s all I really recall…

Now, the only person likely to read this is <@UGU3XR5RP>, but I just got painfully convicted about not writing Backblasts in a timely nor efficient manner. As I was looking back to see if I could find this weinke, I discovered that I have the BB from both my FNG post (administered by <@UN6U5PXNJ> and <@U08GGTLHL>) and from my VQ at The Armory.

<@U07QXBKKF5F> joined us as an FNG that morning. As it turns out, this came at a critical time in his life… and is hopefully blessing it. But, I failed him as a Q. He now does not have the enjoyment or blessing of being able to go back and read the report from his first post and reflect on that in the same way that I do. The first day I posted, I was sure I was going to die when Pusher said, “And now for the second half, I’ll hand this off to Jekyll”. I didn’t understand how the toughest workout I had ever done to that point in my adult life could have a SECOND HALF.

That’s a cherished memory. So, for Road Rash and every man after him, I commit to writing BackBlasts, making them interesting and timely, and hyping the reading of them after the fact. I also will attempt to persuade other men to do the same.

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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St Paul’s Yoga club

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WARMUP: mosey to veterinarian parking lot… SSH, MNC, ISQW, CP
THE THANG: mosey to intersection of Spring Street and W-Leroy, sprint W Leroy to Pine Street.
Heading up Pine Street, at each intersection (5 total), add 5 reps to the following:
Merkins, LBC, squats, flutter-kicks
Once at SPEChurch, Yoga for ~15 min… mosey back to COT

MARY: no time for the ladies this AM

ANNOUNCEMENTS: beers for ‘Betes, CRI volunteers needed, other WNC relief

COT: held/prayers lifted

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