Tag: Time Machine

My Mother-In -Law Got has Attitude (MILGA)

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WARMUP:
1. Moroccan Night Club X 10
2. Windmill X 10
3. Imperial Walker x 10
THE THANG:
– Partner workout
– 40 Burpees
– 60 Merkins
– 80 Squats
– 100 LBCs
– 120 Side Straddle Hop
– 4 corners
– Round 1 x 5 reps at each station
– Round 2 x 10 reps at each station
– Round 3 x 15 reps at each station
– Stations
– #1
– Burpees
– Merkins
– Seal Jacks
– #2
– CDD
– Suicides
– Shoulder taps
– #3
– Mountain Climbers
– Jump Squats
– Plank Jacks
– #4
– Side Straddle Hops
– Penguin
– ?
– 10 dips and 10 steps ups on the benches
MARY:
ANNOUNCEMENTS:
1. Trash Pickup 10/25 or 11/1
2. Christmas Party
3. Massey Blood Drive 11/1
4.
COT:

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Bushpit Dual Q (or Q Duel?)

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Rock, Scissors, Paper for who took the warmup: Birdcage won

WARMUP:
– Indian run

THE THANG:
OldBay Part 1:
Run to first of 4 cones set up to cover a large area for “Catch me if you can”. Pax partner up, size doesn’t matter. Partner 1 does stationary exercise while partner 2 does moving exercise (working their way around all 4 cones). Once P1 finishes stationary exercise, they run to catch P2 then flapjack. Continue until they’ve made it around all 4 cones.

Exercises:
10 merkins and butt kickers
3 burpees and high knees
10 mountain climbers and karaoke

Birdcage Part 1
All pax grab some curb for merkin and shimmy: one merkin, then use arms and legs to sideways step to the right. Repeat until complaints were high enough.

Shake it out and then flip to other side of curb for dip and shimmy.

Pax then had to get in 5 lines for sprints back and forth in front of the stadium entrance.

OldBay Part 2
Pax line up on curb facing open side of parking lot for broad jumps and merkins. Pax instructed to take 2 broad jumps and then do 2 merkins. Repeat until the other side of the parking lot was reached, keeping count of how many broad jumps it took them.
14 jumps was the fewest, so all pax had to do 14 burpees.

Pax then lined up arms-distance apart, then dropped to a plan for railroad tracks. The pax at the end of the plank line had to make their way to the from the line by jumping over each planked pax. They then planked at the front of the line. Done after 2 complete cycles. We had a few minutes left, so we did 5 6-count burpees to satisfy the brass at the workout.

Birdcage part 2
Worked our way back to the front of the stadium where we did suicides, stopping at every tree for 5 bombjacks…until we run out of time (or tree, in the case of a few pax)

MARY:
Just a few moments for a few exercises. Bandcamp managed to get 2 6-count burpees in, because only dozens before wasn’t enough.

Great work by all. Thanks for the opportunity to co-lead, Birdcage.

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Three lessons of leadership

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WARMUP: Mosey to the lower lot by baseball field. Exercises in cadence were
Windmills x 10
5 burpees OYO
Imperial walkers x 10
4 burpees OYO
Hillbilly walkers x 10
3 burpees OYO
Low slow squats x 10
Hold peoples chair with 15 Moroccan night clubs I/C
Shake out legs
2 burpees OYO
seal Jacks x 15
1 burpee OYO

THE THANG:
Mosey to the parking lot next to football field
Dora tel:50-100-150
50 burpees
100 squats
150 flutters

Lesson 2 was shared

Mosey to football field
Each exercise’s reps were based on the yardline from which they were done
MOT’s to each yard line varied. Always return to the goal line after each exercise
10 yd line – burpees
20 yd line – lunges
30 yd line – squats
40 yd line – seal jacks
50 yard line – Carolina Dry Docks
40 yard line – Hello Dollys
30 yard line – Flutters
20 yard line – shoulder taps
10 yard line – hand release merkins

Moseyed to COT for 1 minute of protractors and 0600 was upon us

MARY: 1 minute of protractor work

Three lessons of leadership shared from Kirby Smart:

You will have to make hard decision that negatively impact people you care about

You will be disliked despite your attempts to do the best for the most

You will be misunderstood and not always have a chance to defend yourself

ANNOUNCEMENTS: read that newsletter – lots of ways to get involved

NMM – Closing thought – Upholding standards requires sometimes being unpopular. As leaders – we must be diligent in our assessment of how we carry and live up to those for our homes, families and communities we serve. Tell someone about what standards you are trying to uphold. Our effectiveness in doing so is only as good as our accountability measures in place.

COT: 5th core principle. #YHTBT

Thanks for the call Rosie. :eye:

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sprints at the biscuit 3 weeks ago

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WARMUP: jog over to school
THE THANG: sprints going from 40 to 80 yards up to 100 and back down. Did some backwards runs, some walking, and a few dry heaves to honor those they have gone too soon.
MARY: keep that core tight
ANNOUNCEMENTS:
COT: greatful for opportunities to lead those that the skyQ has put in my flock.

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Varsity stuff

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WARMUP:
– 10 Moroccan Nightclubs
– 10 Grass pickers
– 10 Down dog to up dog (do what feels right)

THE THANG:
– 50 pickle pushers OYO

– Run 1 mile – Up hill to wall, out and around the outside loop, around the back of the school down to the football field turn L and go back to the middle school around the front circle back up to the chin-up bars

– 2 min dead hang on the chin-up bars

– Run up to the wall at the top of the hill – Balls to the wall and do a handstand walk for 10 move left, 10 moves right, hold and repeat.

– Run down the hill bear crawls back up to sidewalk

– Walk down the hill, jog over to the benches and do 50 dips

– Run back over to the bottom of the hill do 50 merkins

– Run over to the chin-up bars and do 1 minute dead hang

– Run back to parking lot do lunge walks up the hill past last island, walk back down and lunge walk up again.

– Walk back down and ner up the hill back down the hill and ner up the hill again

– Head to COT.

MARY:
– 20 Mountain Climbers,
– 20 Heels to heaven,
– 10 Jo-Lo’s

ANNOUNCEMENTS: Read your newsletter
COT: It is what it is… Know we are all dealing with it and here for each other.

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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Don’t Get It Caught in The Zipper

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WARMUP:
Run up to old hot dog place parking lot corner of Main and Clebourne, plank then wait for the group to explain the thing.

THE THANG:
THE ZIPPER
– Ran to end of Springs St to Summersby, then took a right to corner of Unity and Lockman. That was the start, or hoped it to be.
– For every road we headed west on (from Unity St, ending at Pine St), we did 10 squats, 10 merkins.
– For every road we headed EAST on (from Pine St, ending at Unity), we did 10 mountain climbers (double count) and 10 bombjacks.
– Whenever we crossed Springs St, we did a burpee.
– Proceeded street to street until we got back to Main and Tom Hall.

This was the plan, but evidently I did not communicate it clearly enough. Even so, PAX figured it out and got all the miles and pain stations in.

Guys were REALLY moving today, we all put in at least 3.5-3.75 miles, yet still got back to COT in time to do some Mary
Flutters
American Hammers
Hello Dollies
More
Next time I will add more pain stations.

Thanks self for the opportunity to lead.
NASA

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Week 1 F2F October – Atlas & Sasquatch

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WARMUP: 5 min dynamic plank warm up with upward and downward dogs; then dynamic moving warm up with butt kick, high knees, toy soldiers, lunges, skips, side shuffles, cariocas, heel walk, toe walk, bunny hips, mosey
THE THANG: 10 mins with Atlas – mosey to long straigh away with 3 light poles – suicide run to light pole 1 5 merkins, NUR to start 10 squats,, run to light pole 2 then 5 merkins, NUR to start 10 squats, run to light pole 3 then 5 merkins, NUR to start 10 squats, MARY x90″

10 mins with Sasquatch – mosey to front of school, circle up – everyone plank and complete 5 reps of a plank or merkin exerxercise called by Q (exercises includedshoulder taps, parker peter, peter parker, plank jacks, merkins, diamond merkins, wide arm merkins) upward and downward dog variations were also completed as we awaited the return of the pax (see next line)- 1 pax exits the cirlce and runs approximaley 30 yrds to light pole and completes 3 burpees and return sto cicrle, tehn everyone does one burpee toegether, then next pax runs to aforemetnioned lightpole to complete burpees while the circled up planking pax are doing the aforementioned plank exercises followed by upwards and downward dog until that pax returns to the cirlce

10 mins with Atlas – INdian run to the somehwat grasssy fireld – last person in line does 5 swauts and then rusn to the front; from goal line of field, lunge 10 ards, complete 5 merkins, bear crawl 10 yds, complete 5 merkins and repeat that cycle until you get to the end of the other endzone, mary to finish that last 2 mins;

10 mins with Sasquatch – line up 2 by 2 with a similarly sized pax, mosey togther, stop and complete 5 partner merkins in cadence, continue to mosey 2 by 2 and then stop to perform partner resisted pushes about 20 yrdsand switch with your partner to return- 2 cycles of that completed; mosey back towards COT and stop on the grass to complete 10 sit up get ups on curb with partner helping to pull to stand and switch for other partner to complete 10 reps; return to COT
Per several pax, 2 miles wereecovered during the duration of the workout!
MARY: some was interspersed
ANNOUNCEMENTS: newletters weekly on Sunday
COT: Great start to week 1 of F2F at Bushwood

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