Tag: training_wheels

“….how many reps did you say???”

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WARMUP: Mosey, Windmill, Plank, Merkins, Tricep stretches
THE THANG:

8 Pain Stations w parking lot lap in between.

Station #1 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 2 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

Station #3 – Chest
15 single arm chest press
20 close grip Push-up on KB
15  chest press

Station #4 – Triceps (the crowd favorite)
15 skull 💀 crushers
15 tricep kickback
15 over head tricep extension

Station #5 – Legs
15 Goblet squat
15 dead lift
15 calf raise

Station #6 – Core
15 KB Swings
30 single count plank pull through
20 double count flutter press

Station #7 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 8 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

MARY:  Ab – 25 LBC, 20 flutter w KB hold
ANNOUNCEMENTS: sign up for BBQ 🍗 ahead of time, 10 year celebration at the Print Shop had over 120 show WOW!
COT: Thanks for opportunity to lead today!

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10 Year Convergence

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Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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Turkish Bapstismal Getup

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WARMUP:

yes….SSH for the stragglers to start, then a few of the standards: IW, Burpees, Shoulder Tap, Yoga, Slingshot, Halos, slight moseys, windmills with the bell low and high (not a crowd pleaser)
THE THANG:
Dan John’s Humane Burppee – look it up. It’s good stuff
Series of 5 reps with some moseys occasionally
– Cleans
– Racked Reverse Lunge
– Single Leg Deadlift
– Racked Bulgarian Split Squat
– Single Arm overhead press

The fun bit was a table of Dixie water cups set up. We did Turkish Getups with the water cups in our hands. Then Turkish Getups with the water cup resting on our knuckles. Good times. A few guys got wet; all of us were challenged

Finished with burpee snatches and pigeon lunge

ANNOUNCEMENTS:
Virtual Sweet Tooth run tomorrow 5am
10 year convergence tomorrow 6:30am
10 year hang at the Print Shop tomorrow at 5pm

COT:
Prayers for Grout’s sister and her four children on the loss of her husband

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Tax Man Cometh

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WARMUP: SHH, IW, squats, run a lap in silence to remember Liza Fletcher. Lady from Memphis that was kidnapped, assaulted, and murdered while out on her morning run. She was a friend of my sisters and this hit home for me.

THE THANG: 3 rounds max reps you vs partner. A 100 dash was the timer for each exercise for each person. Upon completion of the exercise each person shared their total rep count. The person with the fewest reps had to do Burpees. Total number of burpees was the rep count differential after each exercise.
Round 1: curls, Uhauls, swings
Round 2: hammer curls, squats, tri extensions
Round 3: merkins on the bell, deadlifts, lawnmower pulls

Bonus: Sugar bug and Slash teamed up to tie every round. As a result they received burpee penalties every round.

My merkin form was called into question by Band Camp. I think this is purely a result of his kettlebell weight being 52lbs vs my 45lb. Band Camp had burpee penalties every round 🙂
MARY:
ANNOUNCEMENTS: read your newsletter
COT:

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Jack Webb from hell – remix

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WARMUP: a little upward & downward dog, some low slow squats and single count merkins

THE THANG: moseyed over to WEP.  Starting at the first bench swing the PAX did 1 burpee and 4 merkins, ran to the next swing did 2 and 8, ran back to the first swing and then went to the 3rd swing did 3 & 12, then to the 2nd swing and up to the 4th bench swing, did 4 & 16 and so on until we got to 10 and 40.  
Since we still had some time left, YHC didn’t want to waste any time so we moseyed over to the playground and did a dead hang for a 10- count, 10 low slow squats, 5 pull ups and then 10 more squats.  With 4 minutes left we headed back to COT.  Arrived at 0600.
MARY: none
ANNOUNCEMENTS: read your newsletter
COT: prayers for schools, kids, teachers, admin as well as others

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Bushwood Noob

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WARMUP: Some of the usual
THE THANG:
Mosey to gate building

People’s chair
5 merkin wave

Mosey to band tower for some circle time

Mosey back to stadium entrance for more merkins

Short mosey to find KB
Offset merkins pass down and back

Mosey to flag area and find pain randomizer

MARY:
Mosey/suicide to 9 lines between islands

ANNOUNCEMENTS:
COT:

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KB Mashup

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7 showed up this morning at the Hive to the sound of Garth Brooks. Uhaul knows how much I dislike it so he made sure it was playing loud. We debated on what music to play for a bit and settled on 90’s Alternative.
Warm-ups consisted of several dynamic arm and leg stretches along with a plank routine to stretch out the back and hips.
The Mash-Up:
Each routine consisted of three exercises in each set with the fourth combining all three exercises. Here are the five routines:
• HALO
• ROUND THE WORLD
• SMURF ROTATION
• COMBO

• RACKED SQUAT
• RACKED LUNGE
• CALF RAISE
• COMBO

• PLANK PULL THROUGH
• ROW
• CURL
• COMBO

• SWING
• WINDMILL
• SHOULDER PRESS
• COMBO

• GOBLET SQUAT
• SKULL CRUSHER
• LBC
• COMBO (Most difficult, from squat transition to ground and back up to your feet after LBC)

First round 10 reps, second round 5 reps with some running in between rounds. Lots of discussion about Ben and JLO and their movie careers.
Great job everyone!

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Mercy and Grace

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Lead with disclaimer, five core principles.

COP
30 SSH IC
10 Merkins IC
Southern Gentleman, Northern Aggressor
Side Planks
Upward/Downward Dog

WEINKE
Mosey to pull up bars

5 Rounds Chelsea to kick off –
5 Pull Ups, 10 Merkins, 15 Squats
Mosey down to stop sign and back in between rounds

Run up backside of NaFo, stop at cafeteria tables
Partner DORA 1-2-3
50 Derkins, 100 Dips, 150 Step Ups

Keep moving around school to traffic circle

Football Season. Circle Up Downs.
Run Counterclockwise – drop, burpee, jump, clap. Change direction. 10 Rounds.

Mosey back to COT

MARY
LBCs, Gas Pumpers, Body Destroyers

NMM
Lately, I’ve been reading this book called the exemplary husband. The definitions of mercy and grace were given. Though the words are similar in meaning, they are very different.

Mercy means not getting what you deserve. Grace means getting what you don’t deserve.

If God gives us what we don’t deserve freely, and withholds from us what we truly deserve, how should we live our lives? What do we deserve? I can tell you, it’s not very good. Yet God lavishes his grace on us. Think about that as you carry yourself in your concentrica.

Announcements
F3 10 Year + The Final Countdown coming
Shower Curtain Meal Train is up and running.
Get you in a shield lock!!

Prayers/Praises
Our developing children and the phases they face. Let us be intentional fathers who want to love on our children to help them thrive through what they are facing.

Felt good to be back to the old stomping grounds. Thanks Kaiser for letting YHC jump in on short notice.

Punch List out.

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