Tag: Suplex

A cold day in American Jackal

Leave a comment

WARMUP:

SSH
Merkins
Broga
Peter Parker’s
Windmill
Imperial Walkers
Hillbilly Walkers

THE THANG:
Hardest quarter mile:
100m – burpee broad jump
100m – lunge walk
100m – bear crawl
100m – sprint

Mosey

Top o’ the hill
10 – merkins
10 – squats
10 – flutters

Mosey

10 – wide arm merkins
10 – calf raises
10 – box cuttahs

DORA on far side of FCMS
100 – SSH
200 – squats
300 – LBCs
MARY: nope
ANNOUNCEMENTS:
COT:

TClap |
0

Almost 2 miles with sprints

Leave a comment

WARMUP: Mosey, karaoke
THE THANG: Sprints up the hill to Fort Mill Pkwy, 5 burpees at the top, then mosey down. Repeat 4-5 times.
Broad jumps in parking lot spaces. Nur back.
Merkins on merkins
Squats on squats
More sprints and more nurs

MARY: no
ANNOUNCEMENTS: yes
COT:

TClap |
0

Blimps, SSoP, & Dora at the Jackal

Leave a comment

WARMUP: Motivator, Imp-Sqt-Walkers, Rolling Kickstand Irrkins, chPickers

#1:Fire water burn  ~4:50 by Bloodhound Gang
Chorus = Low-(super…6 ct.) slow-squats, in time (come up on”fire”)… hold for “we don’t need no water..BURN MF” Instrumental breaks = Monkey Humpers
Versus = Imperial Squat Walkers

#2: BLIMPS: add 2 reps each bench (to 10, then down)

high/Low/Buffalo as a “10-count”

#3: Mama Said Knock You Out – – FFDP & Tech N9ne 2:48 → Plank Jacks in between
CPOP: “Mama said knock you out” (16 x)  – do a Mike Tyson Pushup

#4: Dora
1 pax Nur up/ mosey down to switch
• 50 Fisherman’s Calf Raises each
• 100 big boiz
• 200 Flutters
Jailbreak sprint to COT
MARY: embedded in the above, no need for a separation
ANNOUNCEMENTS: Christmas party, newsletter type stuff
COT: prayers lifted for marriages, 2.0 communications, coping with grief.

TClap |
0

Surrogate BB for 12/1

Leave a comment

WARMUP: while the posting numbers are inaccurate, due to the many folks that don’t find the BB system worth their time… Some of us enjoy seeing the numbers climb.

Getting these done increases the accuracy of that,
and any motivation is good motivation IMHO.

THE THANG: kettlebell type stuff
MARY: abdominal type stuff
ANNOUNCEMENTS: newsletter type stuff
COT: prayer type stuff

TClap |
0

Jacket Dirty Mile

Leave a comment

WARMUP: The usual suspects

THE THANG: Jacket-Dirty-Mile
4 laps around FMHS track… 3 “excursions”/lap
– Up & down Railings of Home side bleachers (so… up, over, down, over, up, over, down…and rejoin track)
– East end zone — 10 inverted rows on Football team “apparatus”
– West end zone – Nur up hill…. crawl-bear down.
When 4 laps done… dealer’s choice on how to finish: Yog… or continue pattern. Most continued.

MARY: Partner – 1 Pax holds 6″ / other pax slaloms feet over (10x each side)… flapjack
Ab-Lab w/ Circle of Hate: Pax calls out exercise for others to do while he bear-crawls or Lunge walks around perimeter.

ANNOUNCEMENTS: FMCC Food Drive, Operation Love Turkey collection, other newsletter stuff

COT: Held (5th core principle)

TClap |
0

Mariachi Band Tryouts

Leave a comment

WARMUP:
SSH
Windmill
Cherry Pickers
Imperial Walkers
Hillbilly Walkers
Peter Parker’s
Broga
THE THANG:
Motivators
Mucho Chesto – 10X run around WEP, repeat
Standard Merkins, Wide arm, diamond, Left offset, Right offset
Relay race – as teams race, other members hold plank position. Loser does 3 Kraken burpees, winner 3 standard burpees. We did this 3X, last time MOT was bear crawl.
Rock carry DORA – partner up. Partner 1 starts walking around WEP with heavy rock. Partner 2 does 10x curls, OH press, goblet squats. 2 runs to 1, switch rocks and switch exercises. Go back to Amphitheater.
Hardest 1/8 mile – burpee board jumps, bear crawl, lunge walk, run

TClap |
0

Choose your own snakepit adventure

Leave a comment

WARMUP: the usual suspects
THE THANG:

Rack up as many points as possible in 3 categories. However, PAX must do 1 exercise per a category in order (BW, gear, MOT). Within category, Pax has choice of exercise and can keep score themselves

Body weight
1 point:
• 10-SSH
• 25 LBC
• 30 ankle taps each side
2 points: 
• 10 merkins
• 10 bomb-jacks
• 20 flutters each side
• 20 BBSU
3 points: 
• 10 Burpees
• 20 jump Squats
• 10 Apollo ono each side
4 points:
•  10 Lt. Dan
• 20 box cutters
5 points: 
• 10 Kraken-merkins
• 5 Navy Seal Burpees
10 points:
• 10 Kraken Burpees

Gear
1 point: 
• 10 KB swings
• 20 kb bicep curls
• 10 OH Press
2 points: 
• 10 cleans each side
• 10 Goblet Squats
• 10 KB Halos each side
3 points: 
• 10 Snatches each side
• 20 KB Gorilla-smashes each side 
• 5 manmakers w Cindie
• 15 Sledge-tire
4 points: 
• 10 crab-press each side
• 10 deadman-to-barbarian
• 5 tire flips
5 points: 
• 10 underswitch to crab-press each side
• 10 tire flips
10 points: 
• 5 “Tower of Power” (2x Cindie Merkin pyramids)
• 15x 80# sandbag ground-over-shoulder

MoTs 
1 point: mosey
2 points: 
• Nur
• Side shuffle
• Carioca 
3 points: 
• Farmer Carry – 1 coupon
• Lunge walk (BW)
4 points: 
• Nur w 1-coupon
• Lunge walk w 1-coupon
5 points: 
• nur or F-Carry w DOUBLE coupon
10 points:
• Lunge-walk w double coupon
•  burpee-broad-jump up & back
• Roll tire up, flip it back
• Lt-Dan magic legs up/crawl-bear down
MARY: kettlebell slalom… That’s all we had time for
ANNOUNCEMENTS: operation love (turkey collection for 11/23), other newsletter stuff
COT: held… Fifth core principle

TClap |
0

Slow-Square Agility-Burn

Leave a comment

WARMUP: Indian-run (w/ basketballs dribbling) to main theatre of AM-combat…
then… https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix by Me first & Gimme Gimmes (2:11)
1. Base = Hillbillies
2. Chorus = Windmills
1. Then… https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37)
1. Base = Imp. Walkers
2. Chorus: Plank Jax
3. Solos: Cherry Pickers
THE THANG:
#1: agility ladder
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)

#2 4-Square. when Pax are out… take a lap, then join the queue

MARY: Circle of Hate / Ab-lab

ANNOUNCEMENTS: Bourbon thang… turkey thang… Christmas thang
COT: Held / 5th core principle

TClap |
0