Tag: Tesh

A little mist in the gloom

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WARMUP: various warmups done
THE THANG: partner up-100 merkins, 200 Bobby hurleys, 300 single count mtn climbers.
Mosey to wall- wall sits while pax broad jump length of group x 2, 10 step ups, 10 derkins, 10dips at courtyard x 3 sets, mosey to playground 5,4,3,2,1 pull-ups and burpees. Indian run back to COT for 1 to 2 min of Mary.
MARY:
ANNOUNCEMENTS: final countdown, dam 2 dam, trash pickup
COT: prayers for metro brothers family, prayer for marriages, pray for bobbers friend who was at incident where one of his friends was tragically killed.

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Millenial

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WARMUP:
20 x SSH
20 x Windmill
20 x Moroccan night clubs
20 x Peter Parker’s
20 x Imperial Walkers

Mosey: shuffle left / right, karaoke left/ right, toy soldiers, nur

THE THANG:
Millenial
– PAX does 100 each exercise
– Runs a 100 M lap together
– 10 cycles total. (100 exercise + 100 m lap = 200 x 10 cycles = 2000)
– 1st person to 100, cycle ends, and we run together. Everything is complete as 1 unit.
– Faster runners plank for the 6.
– Last cycle is 100 burpees on Q.  Q can be rotating or by One Q

1) SSH
2) Lunges
3) Merkins
4) LBCs
5) Mtn Climbers
6) Flutters
7) Calf Raises
8) Dying cockroach (abs)
9) Squats
10) Burpees

How it actually ran: YHC thought 100m was too short so it ended up being a quarter mile loop. By #6 I had to shorten it back down to 100m. We ran out of time for all Burpees – it was 10 OYO at the end.

@Band Camp was the exercise and lap leader (King)
@Paddle was right behind him on the laps
@Grinder dominated the leg workouts
@Tesh destroyed the abs and merkins. Shirt remained on.
@Yardsale and @Cubbie followed in suit.

At the end, I discussed how large obstacles may seem at first. If you can tackle them as a team, you start to see progress.

Think about this in life. Find other men to do daily battle with. Learn, grow, hold each other accountable. Link up them in a Shieldlock group. Watch your King, Queen accelerate.

ANNOUNCEMENTS: Prayers for kids and teachers – back to school
COT: Cubbie closed out in prayer.

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12=45

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WARMUP:
Tesh called 10 SSH
Band Camp:
IW
HW
Slight mosey
Merkins
Moroccan Night Clubs
(Then I realized Tesh had handed the Q over completely)

THE THANG:
4 min w/o setting the bell down
30 sec 1 hand swing R
30 sec 1 hand swing L
30 sec racked reverse lunge R
30 sec racked reverse lunge L
30 sec clean R
30 sec clean L
30 sec squat & press R
30 sec squat & press L

Mosey/Yoga/burpee in between rounds
Got 3 rounds….was challenging

Burpee snatches

MARY: Airborne’s hip routine

ANNOUNCEMENTS: everybody likes reading David Goggins apparently

COT: prayers!

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Twisted Fox

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WARMUP:
SSHs, Windmills, Tapytaps

THE THANG:
Strength exercise today was a 1 hand pushup negative. Sets of 2, 3 and 4 during the coarse of the workout
Anaerobic exercise was bear crawls (40 yds) followed by pullups (5) for 4 sets
There was also a SSH calf set. As well as a deadhang competition with core exercises (Cohiba won)

Ask Hardwood about a fox and Bobber if he ever passes the M’s “notice anything different?” test.

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Heavy metal, heavy things

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WARMUP:

Line up the bells heaviest to lightest

Mosey to grab cinderblocks

THE THANG:

Originally, the intention was to have a group working with 2 kettlebells and another group working with cinderblocks. Since there were 12 kettlebells and 6 PAX, we were all able to work together.

PAX were encouraged to grab 2 heavy bells and rucks or sandbags to get some serious strength training in.

EMOM

Team Iron:
Bigger muscle groups – with 2 bells
3 sets each. 10 reps
Squats
Deadlifts
Chest Presses
Rows
Swings (one bell)

Team Concrete:
Smaller muscle groups – with a cinder block
3 sets each. 20 reps
Curls
Tricep extensions
Shoulder presses
Clave raises
High pulls

We returned the cinderblocks and made it back to COT right at 0600

MARY:
none

COT:

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Not Bunny Hopping Any More

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WARMUP: run 1 lap around the perimeter of the parking lot. Circle up, Moroccan nightclubs, low slow squats, windmills.

THE THANG: Due to Quack Attack’s car, we had to start at the dark red lightning bolt. (See attached high tech AO recreation software) First call was to bunny hop suicides. After traveling to the first light, that was an extremely dumb idea. Modified to lunges. We would stop at each light pole, marked by the yellow circles. We would do 10 swings at each light, drop the bell and run back to the red lightning bolt, traveling in the direction of the blue arrow for the first. 10 merkins at the starting point and run to our bells. 10 merkins before advancing our bells via lunge walks now. 10 swings and run back to the start. 10 merkins at the start and run to the bell for 10 more merkins before lunge walking to the other side of the parking lot.

Next we gathered at the red hexagon. We would send 1 person to run the direction of the pink arrow to the other end of the parking lot and back. They were the timer.
The exercises we did:
Curls
Z – Press (with discussion about how it doesn’t look like a Z)
Chest Press
Calf raises
Swings
Squats
(In no particular order)

Next we gather at the location of the green arrow and did a similar suicide iteration at the first. This time we did overhead carry and squats. Merkins at the green arrow and again before advancing the bell with the overhead carry.

Did a couple moseys to the far end of the parking lot. Some people were chatting so called some burpees to grab the attention again.

Next we did some more calf raises to get these Pax ready for the Clave Boss!

Did another mosey and then some dynamic cool down, including toy soldiers, regular mosey and karaoke.

MARY: Airborne Hip thing and 1 last mosey
ANNOUNCEMENTS: 10 year, Christmas party, BBQ CSAUP, Final Countdown
COT: Stays in COT.

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Partner Work Up The Hill

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WARMUP:
Mosey around “pick up” line to back parking lot.
SSH
Moroccan Night Club
Slow Low Squat
Plank
Peter Parker’s
Downward Dog
Honey Mooner
Wide Arm Merkins

THE THANG:
Mosey over to the “Hill”
Asked all PAX to grab a partner
Partner work from light pole to light pole. Partner 1 began “movement” while partner 2 ran to next light pole and back. When they returned they switched and Partner 2 began “movement” while Partner 1 ran to light pole and back. Continue to switch until pair reaches light pole.
“Movements”: Bear Crawl, Lunge Walk, Crab Walk, Burpee Broad Jumps, Crawl Bear, NUR, Karaoke x2
Once we reached the top we reversed down the hill. We went as a group and stopped when 1st PAX reached the next light pole.
MARY:
A couple of minutes to close out the workout.
ANNOUNCEMENTS:
Read your Newsletter. Ruck with Pothole for charity.
COT:
Prayers for children and safe travels.

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