Tag: Time Machine

Partners, Light poles and Blimps

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WARMUP: Mosey to the side of the school for exercises in cadence:
Windmills
Cherry pickers
Imperial walkers
Hillbilly walkers
Seal jacks
Side straddle hops

THE THANG: part 1 – partner up and either people’s chair or BTTW while partner 2 runs to the end of the lot and back. 3 rounds

Part 2 – Blimps at the light poles

At each pole pax added an exercise on the way up and dropped one on the way down. Burpees were never dropped – just because

5 – Burpees
10 – Lunges
15 – Incline Merkins
20 – Merkins (Modified to CDD’s on the downhill portion)
25 – Pulse squats AKA Monkey jumpers
30 – Squats

Two lessons from Seneca shared at the top of the hill

1 – we suffer more in our imagination than in reality

2 – he who suffers before it is necessary suffers more than is necessary.

How often in our lives do we let our perception of events influence us poorly? Our response is all we control – the event doesn’t care how we feel about it.

After 11 light poles worth of “fun”……back to COT

MARY: Just enough time for protractors and rosalitas with just a few hello dolly’s. That took pax to 0715
ANNOUNCEMENTS: Many – read your newsletter
COT: 5th core principle

Thanks for the call, Float Bridge. Honored to lead. :eye:

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Benevolence in the darkness

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WARMUP:

• Side Straddle Hops (SSH):
• Imperial Walkers:
• Moroccan Nightclubs:
• Low Slow Squats
• Merkins
• Broga

THE THANG:
DORA

• 100 Merkins
• 200 Squats:
• 300 LBCs (Little Baby Crunches)

Perform each exercise for 45 seconds, 15 seconds rest/transition. Complete 2 rounds.
Exercises:
• Burpees
• Mountain Climbers:
• Plank Jacks
• Lunges:
• Flutter Kicks

Indian Run: caboose does 3 American Hammers then runs to the front

MARY:

Freddy mercuries
Gas pumper
Stretch and high knees

ANNOUNCEMENTS:
Bethel
Lunch
Golf outing
Bourbon and BBQ
Christmas Party
HIM Camp

COT: Vegas style

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Labor Day Beatdown

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WARMUP: SSH, Windmill, Low slow squat, cherry pickers, Broga, Mosey
THE THANG: Sideline to sideline sprints x7
Merkins, wide arm merkins, diamond merkins, ranger merkins, hand release merkins, tempo merkins
And now for legs –
2 Rounds of..
10 burpee broad jumps, 20 yard lunges, 15 jump squats, Al Gore 30 seconds, 20 yard duck walk
To finish –
Flutters, Freddie Mercury, Hello dolly, American Hammer, Heels to Heaven, Plank
MARY:
ANNOUNCEMENTS:
COT: Keep showing up

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BHAG at the Hive

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YHC was making up for a missed Q two weeks ago due to sickness. As I was reviewing previous backblasts, I came up with a Big Hairy Audacious Goal for the workout to circle the entire FMHS while carrying the KB with pain stations along the way. I hadn’t seen it done so that was the plan.

Weather was perfect. Felt like an early Fall and time for college football.

WARMUP:

SSH x 10
Windmills x 10
Merkins x 10
Arm Circles x 10

THE THANG:

With the BHAG of circling the school, which is approximately 1.5 miles, we moseyed stopping (4) times for the following:

21 KB swings
18 Upright rows
15 Goblet squats
12 Curls
9 Tricep extensions
6 Manmakers

MARY:

Finished at the end with a circuit of the following:

LBCs
Flutters

ANNOUNCEMENTS:

Read the newsletter

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Sofrito is made with cilantro

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We had 10 @ the fastest AO in the East – <#C03NHG1RSS3> Some ran, some rucked, all enjoyed the perfect gloom weather and got stronger on the Holbrook route.

Thanks for the opportunity to run your great site, <@U05K5D10AG6>

Great work to these men, <@U063F72E8M9> <@U01E9QD5QQK> <@U061P7HUFRR> <@U050B5M1DGR> <@UGU3XR5RP> <@U06E4KT7NCA> <@U01BA80UZCY> <@U035XDY7ABC> <@U074CR7E49J>

THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Stang Returns To The Ranch

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WARMUP: 15 Hill Billy Walkers, 15 Windmills, 15 Moraccian Night Clubs
THE THANG: Mosey to speed bumps at Middle School Drop Off Line. Each exercise starts at 4 reps then goes up by 4’s to 20 reps with a different mode of transportation between each speed bump for duration of that exercise.
1.) Hand Release Merkins With Duck Walks
2.) Sumo Squats With Bear Crawl and Crawl Bear On Way Back
3.) Big Boys With Lt. Dans
4.) Boxcutters With Mosey

Moseyed Back To COT For 10 Minutes Of Stretching (Everyone’s Favorite)
MARY: Nope
ANNOUNCEMENTS: October 20th Leaders On The Links Golf Classic. Waterford Golf Course.
COT:

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Keeping it simple

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WARMUP: SSH, windmills, up/down dog, world’s greatest stretch
THE THANG: Mosey to circle. Partner up, partner runs to bottom of Harbor Ct. Other partner AMRAP. Rd 1 CDD, Rd 2 LBC, Rd3 MT Climbers Rd 4 Merkins Rd 5 Jump Squats Rd 6 Flutters
MARY: Time for box cutters and windshield wipers
ANNOUNCEMENTS: Golf, HIM camp, convergence
COT: always

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Swole city, bro! Fist pumpin’ through the burn, lookin’ fresh for the boardwalk. GTL all day, don’t sleep!

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WARMUP:
• 20 SSH IC
• 10 Windmill Cherry Pickers IC
• World’s Greatest Stretch (both sides)

THE THANG:
AMRAP Circuit – 40s on / 20s off (4 rounds)
1. KB Swings
2. KB Goblet March
3. Suitcase Deadlifts
4. Cross Body Curls
5. Alternating Bent Over Rows
6. Lunge w/ KB Pass Through
7. Lunge w/ Waiter Press
Active Recovery Between (most) Sets:
• Planks
• Goblet Squats
• KB Carries
Core Finisher – AMRAP (40s on / 20s off):
1. Around the World
2. American Hammers
3. Overhead KB Dying Cockroaches
4. Bear Plank w/ KB Pull Through
5. LBCs w/ Overhead KB
6. Flutter Kicks
7. KB Halos
8. KB Lateral Swings
9. Plank to close it out

MARY:
ANNOUNCEMENTS: bethel men’s shelter, HIM camp.
COT: Prayers for all.

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Light poles with motion sensors…AJ fancy

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WARMUP: Disclaimer
Mosey around entrance, circle up for
15 SSH IC
10 LSS IC
10 Windmills IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

THE THANG:
Moseyed down to the yellow striped triangle, at the entrance to school and driveway down to football field.
Had a board of pain their with exercises. PAX were to perform one exercise, run to light pole and perform one burpee, then return and do second listed exercise. Then run the 2nd light pole and do 2 burpees. Continue on down the list, finally doing 9 burpees at the 9th light pole.
Exercises were:
1. 10 Bomb Jax
2. 20 Diamond Merkins
3. 30 Wide Arm Merkins
4. 40 Squats
5. 50 LBCs
6. 40 Reverse Lunges
7. 30 American Hammers
8. 20 Merkins
9. 10 CDDs

After completing the list, we began moving back up the list, with decreasing burpees.

MARY: Flutters, Freddie Mercury, Protractor

ANNOUNCEMENTS: Announced
COT: Stays in COT

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