Tag: Suplex

The Smokin Lucky 7

Leave a comment

WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers
THE THANG:
Phase 1- Cheese Shredder
Phase 2 – Partner Up: 100 Merkins, 200 Plank Jacks, 300 Shoulder Taps, and 400 Mountain Climbers; While the one Partner was doing the exercises, the other was running a lap around the parking lot.
Phase 3 – Lucky 7s: Burpees and Squats
MARY: American Hammers, Gas Pumpers, and your hospital name signature with both of your feet together.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

There really shouldn’t be a way to edit these… it will entice men like Dark Helmet to “adjust” them from time to time…

TClap |
0

FRF 9/11 Tribute 343 challenge

Leave a comment

WARMUP: SSH, MNC, Imper. Walkers, Windmills
Mosey to Flag Pole, Pledge Allegiance
THE THANG:
Exercises by Loading docs. In between sets, run over to stair case – up/down/return
Exercises: 50 Merkins
50 Prisoner Squats
50 Plank Pulses
50 lunges
50 Bent over Y-raises
50 Body Rows (on Railing by loading docks)
43 Burpees
MARY: No time
ANNOUNCEMENTS: 9/28 Convergence, other items forgotten
COT: Wisdom to learn from 9/11/01

TClap |
0

Good to travel

Leave a comment

WARMUP: ssh, windmills, shoulders, merkins
THE THANG: Tabata w/ mosey in between
MARY:
ANNOUNCEMENTS: 12 year anniversary beat down on the 28th.
COT: prayers for country, marriages and kids

TClap |
0

Iron Pax 2024 Week 0 – Wednesday

Leave a comment

WARMUP:
Jog around the 400m loop
Warmup exercises
THE THANG:
Kalsu
The Thang
Kalsu – 100 thrusters
Start the 1-minute EMOM timer
Perform 5 burpees
As soon as you finish the burpees, start doing thrusters
When the timer goes off, do 5 burpees
Keep repeating this until you finish 100 thrusters
After 100 thrusters, run 400 meters
Reverse Kalsu – 100 burpees
Start your 100 burpees as soon as you get back
Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
Each time the EMOM timer goes off, 5 thrusters
Perform burpees in between until you get to 100 burpees
Workout ends after your 100 burpees
Record your total time
MARY:
Recovery Stretching
ANNOUNCEMENTS:
IPX 2024
COT:
Show To Know

TClap |
0

11 years and still counting…..

Leave a comment

WARMUP: YHC on Q. Circle up.
SSHx22, the following were in counts of 11.
Windmill, Squats, Merkins, Mountain Climbers, Imperial walkers, Moroccan Nigh Clubs, Plank Jacks, Peter Parker, HillBilly Walker, Low Slow Squats. ends with SSHx22
THE THANG: 10 minutes of Merkins, then Wheel O Pain.
hand off to Senator. Longest Indian Run in The Fort. Stop and try to do some pull ups. Many others actually did them. Keep going to bottom of hill. 10 Bomb Jacks and then to COT.
MARY: Flutters
ANNOUNCEMENTS: Golf, Fundraiser, Care Center, Bethel Men’s shelter
COT: Prayers for healing, saying goodbye to loved ones, safety of our children and community.

TClap |
0

Bord of Pain OG

Leave a comment

WARMUP:
Run to back of school mixed in a few butt kickers, toy soldiers and high knees

THE THANG:
OG Board of pain with a twist. No one has ever and dare I say will never complete the board in 45 mins. With that being said, I cut all reps in half except for calf raises. With the at being said, no one finished, but Tesh was a couple exercises away.

50 burpees
150 calf raises
50 ski abs
50 merkins
50 squats
100 LBCs
50 CDD
50 American Hammers
50 Mac Tar Jai
50 Jump squats
50 Mtn climbers
100 shoulder press
50 Mary Catherine
100 hello dolly
50 wide arm merkins
50 squat jacks
50 nippler
50 burpees

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Wicked Pissah Bootcamp

Leave a comment

WARMUP: MNC’s x 25, 5 “Clam Chowders “ (10 ct/IC), ChPick, 4CCs, Imp Squat-Walk, 3 CCs, Hill-Walk. 2CCs, Windmill, 1 CC
THE THANG: 7 laps around 3 Stations (finished 5 before time…), 25 reps all exercises, MOT changes each lap between stations, always slow Mosey from last to start. End each lap w/ SSH till 6

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

Mary: John Hancock’s, Pax Choice

ANNOUNCEMENTS: Alcatraz Aniversary, Iron Pax, Fort 12th, Bethel, read newsletter…
COT: Patience & effective communication w/ M’s

TClap |
0

Next Play!

Leave a comment

My SL bro had the Q stick for Soul2Sole this morning so we planned a mini convergence the night before…

WARMUP: Dynamic warmup including some mosey, some toy soldiers, high knees, and butt kickers

Then met with the Soul2Sole crew at entrance to football stadium and circled up for SSH, WM, IW, MNC, LSS all IC.

THE THANG: S2S brought their rucks and sandbags to the party so we utilized them in a mini-DORA.

5 groups of 3 PAX
50 burpees – while 2 of the PAX did overhead rifle carry up the hill with sandbag/ruck
100 squats – while 2 of the PAX did farmers carry up the hill with sandbag/ruck
150 merkins – while 2 of the PAX did bear hug carry up the hill with sandbag/ruck

arranged into 3 groups of 5 PAX and rotated throwing the sandbag up and down the hill

S2S left back to Kingsley about 540 so I had 20 minutes left

Headed for the steep hill that leads to the handicap parking/entrance to the football field

mosey to bottom – crawl bear to the top – bunny hops to the bottom – 20 LBC IC – sprint to the top – bear crawl to the bottom – NUR to the top – 20 flutters IC

mosey back toward COT with a few stops:
1. curb work including calf raises, dips, and curb taps all IC
2. parking lot work including walking lunges, reverse walking lunges, burpee broad jumps
3. Wall work including wall sits with MNC, and toe taps

MARY: about 30 seconds of plank moves including left and right arms to sky, 6in, and honeymooner

ANNOUNCEMENTS: survey, convergence sept 28, IronPAX

COT: yup

TClap |
0

IronPAX week -1???

Leave a comment

WARMUP: lots of stuff to get everyone loose
THE THANG: Cindies at the bottom of the hill by elementary school.
Called 11s on the hill with Manmakers at the bottom and Leg lifts over your head at the top while holding onto your block behind you for an anchor. 10 Manmakers at bottom to start so the bad stuff only gets less

Had to cut short around 3/8 or 4/7 for most so we could get back to COT and do about 8 min of cooldown and stretching.

We don’t stretch enough after working out. It would be one thing if guys hung out after a workout and stretched but we usually want to rush off or stand around and talk. Instead of trying to fill the last 5 min with random pain or Mary around the circle call some stretches. At most of our ages it probably would benefit more than the 5 min of exercises you squeeze in.

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0