Tag: Über

It’s Monday. It’s Honey Badger Time.

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WARMUP: Farmer’s Only killed it. VQ on the Warmup…
THE THANG:
Get a brick and head to the field…
– Buy in: 100 yd bear crawl, 100 yd partner carry (switch at 50)
– AMRAP:
– Partner 1: run 400M (brick optional)
– Partner 2: 5 burpees, 10 curls, 15 flutter with press, 15 big boys, 10 bent over rows, 5 overhead press
– Flapjack for 35 minutes
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle

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Oh, here we go again…

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WARMUP

Windmills (IC)
Quad Stretch
Downward Dog stretches
Mosey to Grace Lot
IW (IC)
HW (IC)

THE THANG – EXERCISE LADDER

Cardboard with Exercises on each end of lot

Complete first exercise and run to other side

Complete first exercise at the other end and run back and forth working way down the list

Side 1:

5 Burpees
10 Carolina Dry Docks
20 Diamond Merkins
30 Merkins
40 Shoulder Taps (20 each side)
50 American Hammers
40 Shoulder taps (20 each side)
30 Merkins
20 Diamond Merkins
10 Carolina Dry Docks
5 Burpees

Side 2:

5 Burpees
10 Bobby Hurleys
20 Good Mornings
30 Lunges (15 each side)
40 Squats
50 LBCs
40 Squats
30 Lunges (15 each side)
20 Good Mornings
10 Bobby Hurleys
5 Burpees

At the end, we did 3 rounds of sprints down and back. 100% down and 75% back.

Mosey back to COT

Did some Broga and 1 minute elbow plank hold to end.

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It was colder then it looked

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*WARMUP:*
Mosey to playground behind school. All the regular ones
*THE THANG:*
Mosey to the Middle School.
Ran the car line loop with exercises at top and bottom. Merkins, Dips, Derkins, Big Boys, Bulgarians, Squats, Lunges
Wall Sits while PAX does 10 man makers w Cindy. Finish with 10 burpees
*MARY:* abb work
*ANNOUNCEMENTS:* newsletter
*COT:*

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It was colder then it looked

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*WARMUP:*
Mosey to playground behind school. All the regular ones
*THE THANG:*
Mosey to the Middle School.
Ran the car line loop with exercises at top and bottom. Merkins, Dips, Derkins, Big Boys, Bulgarians, Squats, Lunges
Wall Sits while PAX does 10 man makers w Cindy. Finish with 10 burpees
*MARY:* abb work
*ANNOUNCEMENTS:* newsletter
*COT:*

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Leg Day with the cones

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Leg Day:
9 cones roughly 10 yds apart. Exercises in cadence and then mode of transport to next cone. Starting at 5 or 10 reps single count cadence and increasing by 5 or 10 respectively. Max count at 5th cone and then decrease by same number.

Squats 5, lunges walk
SSH 10, power skips
Bomb jacks 5, broad jumps
Calf raises 10, duck walk
Monkey humpers 5, toy soldiers
Bobby hurleys 5, high knees

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120 pounds of fun!

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Cold but glorious morning in the gloom. 5 fellow pax joined me for the following.

Warmup:

20 SSH IC
10 Windmill IC
3 burpees
20 seal jacks
15 MNC
3 burpees
15 plank jacks
Stretch(looked at a very low flying plane)
15 Mountain climbers
3 burpees

Thang:

Everyone partnered up got a sandbag and engaged in a lazy Dora… with a twist.

Partner 1 does 10 reps with a sandbag while partner 2 does as many reps as they can of the accompanying exercise. Each partner switches off after 10 reps until the cumulative total is met.

60 Man makers with Burpees
60 squats with squats
60 curls with flutters
60 flutter press with LBCS

Now every minute… on the minute a timer would go off and everyone had to run to the end of the parking lot and back. This made it fun!

After this routine we did an Indian “run” (it was really more of a walk) where the leaders would partner carry the 120lbs sandbag while the 6 had to do 10 HR merkins to catch up. We made it around the parking lot twice before tapping out with about 2ish minutes left. I closed us out with some Mary and that was it.

Big thanks to Maximas for the lead and to all who showed.

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First Saturday Workout

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WARMUP: Tabata with 4 rounds of 5 exercises. 30 seconds on, 15 off. Side straddle hops, windmills, imperial walkers, Moroccan night clubs, and low slow squats
THE THANG: Dora w partner- 100 merkins, diamond merkins, and wide merkins. Then 200 Squats, mountain climbers, and calf raises. Got in 2 miles while partners split exercises.
MARY: Flutters, big boys, LBCs, hello Dolly, box cutter, American hammer
ANNOUNCEMENTS: Dam to Dam 100k
COT: prayers for families and marriages

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It Was Mostly Moderate

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WARMUP:
Slow MIle Run to Molokai Drive and back. Circle up in the fire dept parking lot for COP

THE THANG:
COP: SSH x 20, windmill x 10, merkin x 10, jump squat x 20, Carolina dry dock x 10, cherry picker x 15, Morrocan night club x 40. Al Gore hold x 60s, Rosalita x 15, Freddie Merc x 20
Walk to the tall pull up bar: Burpee pull up x 5. Everyone gets a turn. While the Pax waited, we did Al Gore, plank hold, and LBC’s
Mosey to the ledge behind the baseball diamond for 11’s. Derkins and dips
Mosey to the playground and break into 3 groups. 2 rounds of pullups (10), ab exercises, and step ups
Mosey to the bottom of Tara Tea for mini quadzilla. Nur up the hill, 5 squats at the top, run down, 5 squats at the bottom, Repeat 2 more times.
Mosey to the soggy field for Airbornes Killer Abductor routine (crowd pleaser)
MARY:
Ran out of time for Mary today
ANNOUNCEMENTS:
Dam to Damn bar 10K today!
COT:
Prayer for Change Order’s M’s work travel and for Uber’s co-workers affected by a layoff
NMM:
The warm temps brought out the Pax today and the mumble chatter was in abundance. We covered a good bit of the AO , including the field which was a bit soggy. The whining about getting wet in the field was also in abundance – c’mon men! Back in the day, no one would have thought twice about laying down in a wet field…….It was a pleasure to lead the group today and always the best way to start off your Saturday mornings. Thanks for the Q spot, @Uber!

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But it’s a dry cold

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WARMUP: temps in the teens. Anything to warm me up would have been nice.
THE THANG:mosey to TCES & back
MARY:
ANNOUNCEMENTS: newsletter
COT:inner monologue

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