Tag: Über (Rhett Trease)

Trucker’s worst nightmare

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WARMUP: poppins led off with 20 SSH, 10 WM, 10 Merkins (IC) then some honeymooners and downward dig

THE First THANG:
3 laps around the AO with 5 pain stations each lap (1st time through do exercise 1, 2nd time through do exercise 2, 3rd time through do both exercises)

station 1)
exercise 1: 5 burpees
exercise 2: 10 star sits

station 2)
exercise 1: 5 bomb jacks
exercise 2: 15 monkey humpers

station 3)
exercise 1: 5 jump squats
exercise 2: 20 merkins

station 4)
exercise 1: 5 jump lunges
exercise 2: 25 LBCs

station 5)
exercise 1: 5 knees Tar Jar
exercise 2: 30 plank jacks

THE Second THANG:

un-BEAR-AB-le Ladder

cones at 10, 20, 30, 40, and 50 yards

bear crawl to first cone, do 10 American Hammers, crawl bear back to start

bear crawl to first cone, do 10 AH, bear crawl to second cone, do 20 shoulder taps, crawl back to start

you get idea… 30 yard mark was 30 flutters, 40 yard was 40 LBCs, 50 yard was 50 plank jacks

THE Last THANGs:
mosey to pullup bars – each PAX does 5 pullups calling up – other PAX perform merkins on the up call

Mosey to big hill and do Indian Run up and down hill while 1 PAX drops and does 2 burpees and sprints to catch line of runners.

MARY: no time

ANNOUNCEMENTS: Bethel Men’s Shelter Creole – first Thursday of August

COT: be there

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Safe word: Kryptonite

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WARMUP: 10 SSH, 10 windmills, 10 SSH, 10 10 IW, 10 SSH, 10 HW, 10 MC, downward dog, honeymooner.
THE THANG: All things done Dora Style with a new partner each round.
Round 1 – 50 pull-ups
Round 2 – Hill 1. 150 Merkins.
Round 3 – Hill 2 (the short steep one) 250 squats with Nur up the hill.
Round 4 – Hill 3. 350 LBC’s.
Finished with each PAX calling an exercise. 40 seconds on 20 seconds off.
MARY:
ANNOUNCEMENTS: Bourbon tasting, road clean up.
COT: change orders dad, truckers mom. Thankful for this group. Not sure where YHC would be without the support of F3 The Fort

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Raining Pain at Alcatraz

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Before we kicked off the workout, we could hear the incoming storm pouring down rain through the trees.  Big storm approaching the, not much cover at Alcatraz.  We didn’t take cover in our cars, we marched on with the workout.

Lutefisk delivers disclaimer and heads for cover from the rain under the trees, which proved to be worthless. Knocked out SSH, Merkins, and some random shoulder work. Using the trail, partner up. One partner stays and does reps, other runs to another spot up the trail for other reps. Flapjack for 9 different exercises and a little song to transition (something about a skipper catching lutefisk and bringing it to Tyson foods for processing into the next Q Fishstix)
Second half began with a slow mosey around the park, down the big hill to the Marina. We formed a line, planked, and each pax performed two merkins facing pax (two rounds). Next we ran up the hill, found a wall for a brief wall sit and three rounds of calf raises. Back to the base of the Big Hill, set of 20 Carolina Dry Docks, up to the top for LBCs and Box cutters, both in cadence.
Back to COT.
Great job men!

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Miles, Merkins, and Bear Crawls

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Warmup: 55 SSH (IC) (While we had a visit from the boys in blue)

The Thang:

Merkin Mile part 1. Runde to Marina parking lot.

Run .25 miles – 25 Merkins

Run .25 miles-25 HR Merkins

Run .25 miles – 25 Merkins

Run .25 miles – 25 HR Merkins.

We ended up by the Marina Parking Lot for stage 2 of the workout.

10 Minute EMOM

5 Diamond Merkins

10 LBC’s

15 2-ct Flutters

5 Diamond Merkins

I scaled this portion up as we went a long and we ended on

7 Diamond Merkins

15 LBC’s

15 2-ct Flutters

7 Diamond Merkins

To cool down from the EMOM we did 20 SSH (IC) and 10 Michael Phelps.

Merkin Mile Part 2. Marina to Runde Parking lot.

25 Merkins

Run.25 Miles (we bearcrawled a portion of this up “the hill” to keep everyone together)

Run .25 Miles – 25 HR Merkins

Run .25 Miles – 25 Regular Merkins

Run.25 Miles – 25 HR Merkins

All Told we finished 2 miles with 100 regular Merkins, 100 HR Merkins and 100(and change) of Diamond Merkins.

After some LBC’s IC and just about 20 minutes to go in the WO. I asked the PAX to choose between option 1 and option 2.

Of course Option 3 was selected. As a result I called (partially inspired by JWOW’s Q the previous day) to do a Bearcrawl Webb. For this one, and since it’s BAPOPS, I called a burpee bear Crawl Webb.

1Burpee-4 Bear Crawl Steps. We did it all in the Runde parking lot and got all the way up to 10-40.

With just a handful of minutes left we got down to the Basketball court where I planned a “tempo” cool down.

12 Low Slow Squats IC

12 Tempo Merkins IC

12 Big Boy Sit-ups IC

12 American Hammers IC

Then went to

10 Low Slow Squats

And….before I could call the Merkins Uber distracted us all with a Huge Osprey flying overhead. It was effective in that it got the PAX out of the Tempo Merkins..it was in-effective in that since we only had 60 seconds left it gave me the opportunity to call 10 Burpees OYO.

This was a great morning and great time to spend with the men. Thanks to all who posted and Skipper for the Opportunity!

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