Tag: Über

Don’t fear the Reaper!

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Rubber Ducky brought a full body pain session. Barkley showed up, “as always” his shield lock may have differing opinions. A contingent of marathon runners came by to see how the other side lives and said bell swingers are crazy. I even heard Band Camp contemplating his bell choices.

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Get Motivated

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WARMUP: Mosey and Windmill
THE THANG:
The Motivator

Dora
100 Mercans-Bear Crawl
200 Flutters- Burpie Broad Jumps
300 Box Cutters- Power Skips

Fire Hydrants, Military press
Overhead and Forward claps 30 in cadence

Standing shoulder taps and 2 minutes of planks

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A Halloween Nightmare

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COP

Take a lap around HT

SSH x 30
Windmills x 15
Mtn Climbers x 15
IW x 15

The Thang:

Mosey to new spot

H-and Release Merkins x 100
A-ir Squats x 100
Take a lap
L-unges x 100 each legs
L-ow Dolly x 150
O-ut and Back – take a lap
W-orld War II Sit Ups x 100
E-scalator (10 Jump Squats, 20 Burpees, 30 Merkins, 40 Squats, 50 Lunges)
Take a lap
E-mpty Wheelbarrow
N-olan Ryans x 50 (each side)

Mosey home. Only Slapshot made it to the end.

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Benjamin’s for my GIL

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WARMUP: 60/100 SSH’s, merkins, produce pickers, imperial walkers, p Parker’s, etc.
THE THANG: 100 stepups & dirkins 20/100 SSH’s
A pendulum- 100 of something to 100 of something to 100 of something else.
MARY:
ANNOUNCEMENTS: read your newsletter
COT:celebrated my grandma-in-laws 100th birthday

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Yo dude.. that’s creepy…

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A dark and scary morning at Alcatraz.

Thankfully 4 of the fort’s finest joined me for my Q that was a mix of chance and a mix of choice.

Part 1:

Warmup

Long Mosey up and down the road. Then circled up in the parking lot closer to the playground.
15 SSH IC
10 MNC IC
5 Burpees
15 Seal Jacks IC
5 SLOW windmills IC
5 Burpees
15 Plank Jacks IC
Stretch
15 Mtn Climbers IC
5 Burpees

Let the games begin.

We played a card game. Suit determines Exercise and Number/Face Card determine Reps
Hearts= Mericans
Diamonds = Diamond Mericans
Clubs = Burpees
Spakes= Squats

We did 4 initial rounds.

Round 1 each person had to pick the color Red or Black. If you got it right no reps for you. (but for everyone else) If you got it wrong everyone had to do the exercise and the reps.
Round 2 You had to guess higher or lower than your first card. So if you had a 6 of spades…you had to guess would your next card be higher than 6 or lower
Round 3 You had to guess if your next card would be “inside” the other two cards or “outside” the other two cards.
Round 4 You had to guess the suit of the card.

Once we all had our 4 cards (and did a ton of burpees) We moved to phase 2.

Pick your poison:

100 reps of HR Mericans OR Diamonds / 100 reps of Squats OR Lunges /100 Reps of Flutters OR Heels to Heaven.

Either way you had to do 100 reps of mericans 100 reps of legs and 100 reps of abs but you could pick your exercise to do this. In the interest of time this section was truncated and we moved into phase 3.

Phase 3 the final card draw.

I laid out 12 cards a “take” side and a “give side” In short if your card was on the take side you had to do the exercise and reps. If it was on the Give side….you would be exempt from the exercise and the reps.

We got through this pretty fast which gave us time to rip through the remainder of the deck. Everyone Enjoyed it!

All told…over 200 push-up related exercises over 100 burpees over 100 squats/lunges and even time for some ab work.

Candy was passed around at COT and all left with smiles.

Thanks Uber for the opportunity! Until Next time!

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Trick or Treat at the Hive

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WARMUP: Extremely brief and nearly devoid of cadence calling due to the Q having a mostly lost voice.
THE THANG:
The AO was set up with different exercises posted on lampposts lableled as either Tricks or Treats. Workout consisted of 8 rounds. Each round began with a 1 minute AMRAP of a specified exercise. Based on the reps achieved by the group approximately half of the HIM were directed to receive a treat for a high effort number of reps, the other half were directed to select the Trick. The Tricks were consistently worse than the treats but all were KB exercises. In some cases high rep counts would not be conducive to good form and a more random tool was used to split the group such as age (odd/even) or Birth Month (odd even).

Tricks
Manmakers
15 Snatches
15 Clean & Press
Turkish Get ups
Thrusters
Murder Bunnies to next “house”
2 minute plank
Uhauls

Treats
Halos
Goblet Squats
Calf Raises
LBC
Lawnmowers
OH Press
Side Leans
Tri Press

1min AMRAP exercises
Kettle Bell Swings (reps)
Man Makers (random)
Chest Press (reps)
Good Mornings (random)
Pullovers (random)
Deadlifts (random)
Hay-Balers (random)
Curls (reps)

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Soggy Sloggy

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It was a wet sloppy morning at The Rock, so we embrace the suck.

Quick disclaimer and warmup and we were off.

Thang;
Dora – Partner 1 – Kraken Burpees, 200 Squats, 300 Monkey Humpers. Partner 2 – runs to the pullup bars for 5 pullups.

Arod – Partner 1 – 300 V-Ups, 200 CDDs, 100 Merkins. Partner 2 – Nur across the parking lot and back.

6 Minutes of Marry, then announcements/prayers & praise.

– JWow

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Kettle Bell Kards

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WARMUP: SSH, Imperial Walkers, Little Baby Arm Circles, Cherry Pickers, Windmills
THE THANG: Dora The Explorer – 100-Merkins, 100-Big Boys, 100-Lunges – 100 yard mode of transport.
Deck of Pain – Kettle Bell Swings, KB Chest Press, KB Goblet Squats, KB Curls, Running on the 2.
MARY: NONE
ANNOUNCEMENTS: BBQ social at Blues Monday, Bourbon Tasting, Poker.
COT: Prayers for Long Duck. Great to see the HIM. Prayers for 🇮🇱.

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