Tag: Time Machine

A little light math in the morning

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WARMUP: imp walkers, hillbilly walkers, shoulder taps and Peter Parkers, all in cadence

10 count motivator
THE THANG:
Mosey to the last row of parking spaces
3 exercises per station – flutters, American hammers, Freddy mercuries

Stations are the first and last parking spot in each row

Rep count at each station is the sum of the digits of the 3-digit number in that parking spot

Mode of transport is run between stations in the same row, and bear crawl between rows
MARY:
ANNOUNCEMENTS:
COT: yup

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Broga and Mosey New TV Series

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WARMUP: Mosey Up Massey Hill
THE THANG:
1mile run

30min Broga

1mile Run

3min Broga

Or
1mile run with 4 pain stations
5 burpees
10 CCDs
15 Sumo Squats

MARY: Broga
ANNOUNCEMENTS:
Yeager….Do It
COT:
Be the friend even when others are not

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Touchdown! … Or not

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WARMUP:
– Moroccan nightclubs
– Cherry pickers
– Windmill
– Hillbilly walker
Mosey down the hill to the football stadium. Stop at curb and 10 inclined merkins on curb in cadence, mosey, 10 calf raises on curb in cadence, mosey

Head to the football field parking for 4 corners:
– 2 burpees every time you make it back to the center
– Run to boards:
Board 1 – 40 American Hammers in single count, then bear crawl back to center
Board 2 – 15 bomb jacks, then run back to center
Board 3 – 20 squats, then karaoke back to center
Board 4 – 15 Mike Tyson’s, then Nur back to center

THE THANG:
Head to football field for some 10 yard intervals
– run forward to 10 yard line and do one burpee, then nur to start and complete exercise
– Run forward to 20 yard line and do 2 burpees, then nur to start and complete exercise
– Repeat for 100 yards

Exercises per 10 yards :
– 10 Mike Tysons
– 20 leg raises
– 30 low slow squats
– 40 diamond merkins
– 50 American hammers – single count
– 60 Carolina Dry Docks
– 70 squats
– 80 merkins
– 90 LBC’s – proper form – per <@UGU3XR5RP>
– 100 calf raises

MARY: flutters and LBC’s
ANNOUNCEMENTS:
COT:

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Pyramid of Pain

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WARMUP:
SSH
Moroccan night club
Windmills
Squats
Swings
Merkins
THE THANG:
Pyramid of Pain:

With a partner:
Partner A does the movement
Partner B holds a plank, then switch after each movement
Complete each round plus all rounds before it
Run up the hill after each roubd

R1: Burpee to Overhead x5
R2: Merlin’s x20
R3: Overhead press x10 each arm
R4: Curls x20
R5: Thrusters x20

BONUS ROUND:
500 (ish) swings between you and your partner. Partner not swinging can recover.

MARY:
ANNOUNCEMENTS: several
COT: prayers of gratitude and healing

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Twister will be Q @6@6 every week

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The Twister claims 26 is a record. The site Q confirmed.

Also confirmed, a handful of guys showed to begin training for D2D

WARMUP: Probably a lot of hugging
THE THANG: running, with fly-bys at The Fort
MARY: no
ANNOUNCEMENTS: eat your Wheaties
COT: pre

Good luck to all at D2D

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Merks, Derks and Dips. Oh My!

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WARMUP: Circleup – SSH – Merks – Squats – Imperial Walker – OH Claps – Mosey with some slight stretching.
THE THANG: StackAttack, Merkins, Derkins and Dips- stacked with Squats and Bombjaxs
MARY: UNO Minute
ANNOUNCEMENTS: Jaeger, Convergence, Litter Pick up, F3.
COT: Prayers and Praises from all the Pax.

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Bucket of pain, Trivia and Wheelbarrow

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WARMUP:
Overhead clap, Moroccan night club, side saddle hope and squats
THE THANG:
Bucket of pain / trivia with wheelbarrow push
– pick an exercise card / trivia question, announce the exercise for the group, nur to the wheelbarrow, push the wheelbarrow up and down the incline, bear crawl back to the group.
– Ask the trivia question. Wrong answer = 5 burpees. We did a lot of burpees. C was the most common answer.
– Repeat process until all PAX had fun with the wheelbarrow.

Partner exercise
– 40 burpees
– 60 Merkins
– 80 Squats
– 100 LBCs
– 120 Side straddle hop
– Repeat

Returned to COT.
MARY:
ANNOUNCEMENTS:
– D2D
– Bethel men’s shelter
– Convergence for Battle bot
–
COT:

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Matters of the Heart

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We had 11 PAX and 6 fly by runners this morning at The Hive.

COP
SSH x 20
Low Slow Squat x 10
Moroccan Night Club x 20

Disclaimer, move to start point.

WEINKE
Use parking rows as pain stations
10 Reps Each Stop

Method of Travel between Stations
Lunge walk to each row

Stop 1
Halos
Kid Launch

Stop 2
One Legged RDL both sides

Stop 3
Tricep Extensions
Curls

Stop 4
Goblet Squats
Cossack Squats

Stop 5
KB Swings
OH Press

Stop 6
Burpee Snatch

Stop 7
Lawn Mowers Both Sides

KB OH Carry back to start, rinse and repeat.

In between each round YHC waxed poetic re: matters of the heart. We took a crash course God’s Word says about what should be leading us in contrast to what the world says. Is it our hearts or our minds?

Jeremiah 17:9
Romans 12:1-2
2 Tim 3:16, Joshua 1:8, Psalm 119:9, 11

We completed two rounds

Mary
WWI Situps
Snap Crackle Pop
Flutters w/bell
LBC’s w/bell
High Plank to round it out

Solid COT. Prayers for a few PAX mentioned by name.

Thanks, Happy Hour, for the opportunity to Q at The Hive!

Punch List out.

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