Tag: Über

Space X and Dumpsters (same?)

Leave a comment

mosey, warm-up, imperial walker, hillbilly walker, OH claps, windmill, Freddie, dying cockroach, stationary lunge, travolta, mt climber. Not in that order, 12-20 reps

mosey around back to some fresh air, four corners, 2 burpees in the middle, corners were 20x squats, merkins, plank jacks, LBCs

Mosey to side of HT, wall sit, pop out for 2 burpees

Mosey to the top lot my NASAs nail salon, bear crawl 2 parking spots, 1 merkin, to the end

mosey to partner DORA, 100 squats, 200 shoulder taps, 300 crunches

Mosey to side of HT, wall sit, pop out for 2 burpees

Mosey back to the top lot, 1/2 run and 1/2 exercise DORA type deal. BB sits, flutters, merkins, squat jumps

mosey
COT
Video (avail on 1st F slack channel)
announcements (bring Slapshot to all your workouts)
prayers & praises

Thank you for the opportunity <@U01CGBKBQ64>

Looks like we made it,

Barry Manilow

TClap |
0

Ladder of Pain to escape Alcatraz?

Leave a comment

After a thorough professional disclaimer of an unprofessional Q, YHC unleashed the “Ladder of Pain”

Warmup:
Quick mosey around the baseball field then back to the parking lot.

The Thang:
Parking lot was where we stayed the whole time while discussing summers in Germany and India, and what people wear for swim suits.

1 Burpee
3 Big Boy Situps
6 Shoulder Taps
10 Flutters
15 Merkins
21 Freddie Mercury
28 CDD
36 LBCs
45 Overhead Claps
55 Squats
66 Baby Arm Circles
78 Monkey Humpers
91 Moroccan Nightclubs
105 Calf Raises
120 Overhead Presses

The routine went somewhat like,
First exercise, mosey to baseball court and back
First two exercises, mosey to baseball court and back
First three exercises…
Rinse and Repeat.

In one hour we reached as high as Moroccan Nightclubs.

CoT

Thank you for the opportunity <@UN3JKG18C>. And great work <@U012K8DDK7V> and <@U0955D42X>

TClap |
0

Deck of Cards With Too Many Jokers

Leave a comment

WARMUP: SSH, Windmills, Moroccan Night Clubs, 5 burpees
THE THANG: Deck of Cards
Hearts=Merkins
Diamonds= Diamond Merkins
Spades=Squats
Clubs=Big Boys
Jokers=25 burpees
After each PAX pulled a card, we ran 2 laps around the parking lot to get some cardio in, too. I included a 3rd Joker in the deck just to make it more fun 😉
MARY: Round Robin Style
ANNOUNCEMENTS: Trash Pickup, T&H, Read the Newsletter
COT: Lots of prayers for health, transitions, new schools, and marriages.

TClap |
0

Deck of Cards With Too Many Jokers

Leave a comment

WARMUP: SSH, Windmills, Moroccan Night Clubs, 5 burpees
THE THANG: Deck of Cards
Hearts=Merkins
Diamonds= Diamond Merkins
Spades=Squats
Clubs=Big Boys
Jokers=25 burpees
After each PAX pulled a card, we ran 2 laps around the parking lot to get some cardio in, too. I included a 3rd Joker in the deck just to make it more fun 😉
MARY: Round Robin Style
ANNOUNCEMENTS: Trash Pickup, T&H, Read the Newsletter
COT: Lots of prayers for health, transitions, new schools, and marriages.

TClap |
0

Dont Try This Alone

Leave a comment

Decent weather brought out 6 Pax for an 0630 start. 2 more came in at 0632 after picking deer carcus out of Senator Tressel’s grill…but that’s another story.

WARMUP: Mosey around the park towards our destination, with some stops and work along the way. Destination was the vert ramp on the backside of the ball park. Two steep inclines opposite of each other was where we would spend the next 55ish minutes.
THE THANG: Partner up. Start at bottom of hills and each partner runs opposite way to top and back where you meet for exercises. Rules of engagement were you must run and rep together. Meaning if you run back to the bottom and your partner isn’t there yet you keep running to bring him in. When one partner had all the reps they could take (or you were done with the exercise) then you take off running. No rest/cheerleading here. Exercises were as follows:
– 50 Burpees
– 100 Donkey Kicks
– 150 Squats
– 200 LBC
– 250 Shoulder Press

Pax got done quicker than expected so we got some extra credit in the form of NURing up each hill twice and going through the exercises again, albeit smaller rep count. Same rules applied – we nur and we do the reps together.
MARY: BROGA
ANNOUNCEMENTS: Important stuff
COT: Priceless

NMM: Was great to be out leading this morning after a week or so of laziness and not posting. Pax were encouraged to lean into the 2ndF of this great thing called F3. Rather that be shieldlock, whetstone, coffeteria, taco Tuesday or any other form formal or informal. As men we tend to be loaners or surface level with other men. You are missing a HUGE benefit of F3 if you’re not accelerating 2ndF.

Was truly an honor. Divac out.

TClap |
0

Sublime KB Tabata No Wind, No Problem Stankfest

Leave a comment

WARMUP: YHC was 2 min late prepping for the workout. Bandcamp lead us in SSH and Swings, Imperial Walkers.
I continued with:
– Windmills
– Cherry Pickers
– Peter Parker’s
– Dying Cochroaches
THE THANG:
Tabata workout: 1 minute per exercise, 20 sec rest
Run a lap after completing a group
Group 1.
– Swings
– Curls
– Flutters
– Deadlift
– OH Press
Group 2
– Snatches
– Goblet Squats
– Tris
– American Hammers
– Renegade Rows
Group 3
– Halos
– BO Rows
– Calf Raises
– Side Lunges
– Chest Press on six

We went through groups 1-3 once, back to Group 1, did 2 from Group 2, then ran it in to COT.

COT:
Guys shared many prayers on their minds and we ask that these be repeated and lifted up.

TClap |
0

A REAL BEAR ? of a workout

Leave a comment

A FIELD TRIP TO THE TEGA CAY ZOO:
We saw a real black bear, 7 dear, a dead possum and an inch warm

WARMUP: mosey the warm up exercises
THE THANG: hill Dora, then back to runde park for a four corners of pain.
A variety of weights were in each corner.
Corners were chest press,
Lat pull over, curls, triceps
25reps of each
Mode of transportation for each round were :bear: BEAR crawl, lunge walk, high knees
MARY: one round of flutters.

UBER IS STARTING A NEW-BUSINESS OF SIR NAME ANCESTRY RESEARCH

TClap |
0