Tag: Über

IPX … sort of

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Warmup:

2 rounds of a Tabata 20 seconds work 10 seconds rest

1.SSH
2. Windmill
3. Merkins
4. Squats
5. Plank jacks
6. LBCS

Next chunk of time

A modified meatloaf massacre from a past IPX workout

20 reps of thrusters
20 reps of merkins 10 each side with bell
20 reps of BBS with Bell
20 reps of shoulder press 10 each side
20 reps flutters with a chest press.

After you complete the first round you will run

4 laps

Then

3 laps

Then

2 Laps

Then 1 lap

Then one last round to get to a perfect 100 reps for each exercise.

Ended right at 6:00

Thanks for the opportunity!

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Ladder Burpee Fest

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 10 hillbilly walkers
– 10 low slow squats
Mosey around park, stop to do 10 Merkins in cadence, mosey, 15 calf raises in cadence, mosey
THE THANG:
Mosey to the parking lot, where cones have been set up in 10ish yard intervals
Ladder workout
– run forward to first light pole and do one burpee, then nur to start and complete exercise
– Run forward to second light and do 2 burpees, then nur to start and complete exercise
– Repeat for 10 sets of cones. When done, work back down the ladder, completing the exercises in reverse
Exercises per cone :
– 10 archer merkins
– 20 bomb jacks
– 30 wide arm merkins
– 40 squats
– 50 chair crunches
– 40 diamond merkins
– 30 leg raises
– 20 Carolina dry docks
– 10 American hammers – cadence count
– 10 burpees
MARY: walk around the park
ANNOUNCEMENTS:
COT:

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4 Corners at the Sink

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Fall weather is upon us with morning temps around 57 degrees and ready to work. YHC was excited for my VQ at the Kitchen Sink thanks to Farmers Only. I have a tendency to get stuck in a rut attending the same workouts each week and this call out introduced me to a new opportunity.

I prepped by reviewing previous backblasts and Q Source. I wanted to incorporate a leadership lesson into the Q and settled on the 4 corners of the school which matched the 4 Quadrants of Q Source.

WARMUP:

20 SSH
10 IW
20 Mtn Climbers

THE THANG:

Round 1
Starting at the corner of the school
5 Man Makers
10 Rows
15 Curls
20 Flutter IC
Shuffle to next corner then rinse and repeat

Round 2
10 Shoulder Taps
10 Lunges
15 Squats
20 LBCs IC

At each corner, we discussed a Quadrant from Q Source

Get Right
– A man cannot Get Right by himself
– You are maintaining your fitness for reasons outside of yourself

Live Right
– A HIM influences through word and deed
– A habit can be positive, negative or neutral

Lead Right
– Leadership is influencing movement towards advantage
– Candor is graciously telling the hard truth and demanding it from others

Leave Right
– Legacy is constructed through the HIMs ability to develop Virtuous Leaders
– Failure is a wonderful teacher but only if you can take the pain from it

COT:

Continued prayers for victims of Helene
Prayers for residents of Florida in the path of Milton

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Chainz Return to Alcatraz

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WARMUP:
Django: SSH, Ch-Pickers, Windmill, MNC, (all IC)
W/Chain: ChainKins, V-sits, Side-Plank-Pulses, Pickle-chain-pounders, Low Slow SquatCH,

THE THANG:
Partner Chain Lateral Raises, Partner Chain Front Raises

Laps around Lot (Catch me if you can): Each lap, chained-pax different exercise: OH-Press/hold, Curls

Up & down hill: Django picks MOT (other than mosey), Chained-Pax shuffles

MARY: American CHammers, Flutter-press, Chained-Supermans
Django: CH-LBCs, Vowels & John Hancock, Some boat-flutter thing from Nestel (IDK…)

ANNOUNCEMENTS: Aide for WNC victims, read newsletter
COT: WNC / H-Helene

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Curtain rod?

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WARMUP: mosey around parking lot, ssh, cherry pickers, hillbillies and imperials
THE THANG:
21 squats
21 overhead press
21 burpee jump overs
Grab your bag and do a lap
15 squats
15 overhead press
15 burpee jump overs
Grab your bag and do a lap
9 squats
9 overhead press
9 burpee jump overs
Grab you bag and do a lap

Next:
11’s w/ bag over the shoulders and burpees

Next Q:
2 sets of 15 each
Deadlifts
Rows
LBCs

Finish up with a chest press burnout
MARY:
ANNOUNCEMENTS:
COT:

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Traditional Bootcamp

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WARMUP:

In moderate pace, side squats to field, then moving side straddle hops, bear crawl, seal jacks, crabwalk, press jacks, then repeat flight backwards to parking lot fence.

THE THANG:

We completed 7 flights of 5 themed exercises in each flight of plyometrics, mixed martial arts, cardo-broga, dirt dog, and lower body followed by a few minutes of ballistic stretches to close.

There was no running, no burpees, and no merkins which was intentional as it seems a down and dirty bootcamp is non-existent these days…so, I led one.:beargryllz:

ANNOUNCEMENTS:

12th anniversary of The Fort on 9/30 at WEP.

COT:

Prayers for intervention of God, Jesus, and the Holy Spirit into our lives as well as healing for Pax specific relative maladies.

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Pull thru day

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Started with some basic warm-ups then grabbed bags and headed over to baseball field. 2 cone workout. Cone 1 exercises: 10 over the shoulders, 20 pull thru, 10 clean and squats, 20 LBCs w/bag overhead, 10 walk over merkins. Cone 2 exercises: 10 curls, 20 pull thru, 10 diaper changers, 20 bent over rows, 10 squats w/bag. Did all exercises at cone 1 then bear hug carry bag to other cone. Do everything at cone 2 then bear crawl and drag bag back to 1. Do cone 1 again over head carry to c2. Do c2 then front rack carry back to 1.
Split up into 2 teams. Each team gets in plank and has to pass thru 2 sandbags. When you’re done run to end of line in order to move across entire field. Repeat in opposite direction. Next relay is one bag per team. Guy in back has bag and runs serpentine thru tram to front. Then pass bag from front to back. If bag drops whole team does 5 burpees. Next relay is in seated position and team is flipping bag from one end to the other. When done PAX runs to end to keep line going. Last relay was football snap the bag between the legs to next PAX. Run and repeat. Always fun to have some team competition and seeing guys try to figure out how to accomplish things together. Times up, back to COT. Thx for opportunity Farmers!

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Tabata for 4

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WARMUP: jog to Ace Hardware. SSH, Merkens, MNC, Wind mills, Cherry pickers, jog back to COT
THE THANG: Tabata workout. 1 minute of the following planking for 10 seconds between exercises.
Merkens, Big Boys, squats, CDD, Flutters, Burpees, Dips, lunges, Bobby Hurleys, Jump Squats,

Run to Hill. 11’s. Squat at top burpee at bottom
MARY: abb work
ANNOUNCEMENTS: newsletter
COT: what’s said at cot stays at cot

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