Tag: Vuvuzela

Jacked up at Jackal

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WARMUP: 8 (Drop hunted for us later) gathered to enjoy the cooler temps. Quick mosey to the bottom of the hill for: SSH, windmills, cherry pickers, low slow squats, merkins, a few lower back stretches.
THE THANG: At the bottom of the hill we did, 25 merkins, 25 squats, 25 flutters in cadence. Run to the top of the hill for the same rinse and repeat, then back down, then back up for 100 total.

We all ran to the basketball courts but had a pit stop on the way. 2 min wall sit with Apache name history while the clock ran down.

At the basketball courts we started at one baseline with the goal to run to the far baseline of court #2.
– 25 CDD
– 25 single count lunges
– 25 double count Freddy mercury
Back and forth for 100.

We then ran all the way down by the football field parking spots for the last set.
– 5 diamonds, 5 wide arm, 5 ranger merkins
– 10 out, regular, in calf raises
– 25 LBCs

We did 2 sets of these. Then back to COT.
MARY: We did a few exercises before time ran out.
ANNOUNCEMENTS: of course
COT: CSPAN style

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Parking Lot Tour

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15 (12 boot, 3 run) toured Slow Burn’s parking lots. Here’s what we did:

Warm Up
– 10 SSHs (IC)
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)

Four Corners (front, sides, and rear of restaurant row)
– 15 Merkins at each corner
– 15 Squats
– 15 LBCs
– 15 Alternating Shoulder Taps

Mosey to BP
– 15 Irkins
– 15 Derkins
– 15 Dips

Mosey to the upper lot at Chick-fil-A
– 5 (if older than 45) or 10 Burpees (if 45 and under) at each corner

Mosey back to COT lot
– 15 Big Boys at each corner
– 15 American Hammers
– 15 Boxcutters
– 15 Freddies

NMM
The distance between your dreams and your reality is discipline. You have to do the thing, especially when you don’t feel like it. 80% of success is showing up. The rest is willingness to work and learn. Put in the work and reap the rewards.

-IJ

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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Hill repeats and miles

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WARMUP: SSH, Wind Mills, Squats, merkins, mtn Climber. Run to station 1
THE THANG: 4 stations spread in a pendant style hilly road. Stations 1 and 3 and bonus, Station 2 amd 4 are 21s.
Station 1: 5 pullups
Station 2: 20 Merkins
Station 3: 5 Burpees
Station 4: 1 jump squat

Stations 2 and 4 keep changing the number of reps in a 21s style.

A lot of elevation going both ways.
MARY:
ANNOUNCEMENTS:
COT:

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Slow Burning Stogie

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbilly Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Mosey around the parking lot

The Thang:
1. 4 Corners:
Corner 1: 10 Merkins
Corner 2: 15 Squats
Corner 3: 20 LBCs
Corner 4: 25 Lunges each leg
➡ Lap 1: Mosey between corners, Lap 2: Bear Crawl between corners

2. Partner Work:
P1: Plank
P2: 10 Merkins, then jog 25 yards and back
Repeat with:
20 Squats / partner holds Al Gore
20 Big Boys / partner holds 6 inches
20 Mountain Climbers / partner holds plank

3. Dora:
Partners:
100 Carolina Dry Docks
200 Shoulder Taps
300 LBCs
➡ One partner works, the other jogs 25 yds and back.

Mary:
American Hammers – 15 IC
Box Cutters – 15 IC
Freddie Mercuries – 20 IC
Rosalita – 20 IC
Hello Dollies – 20 IC
Flutters – 20 IC

Announcements:
Read your newsletter

COT:
Prayers and Praises

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Don’t Carry Your Burdens Alone

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Theme: How are you carrying your burdens?

Think about these things:

How the weight of your burdens feels as you physically move around.

How hard would it be to carry multiple burdens at a time?

How hard would it be to carry these burdens alone?

How does it feel to lay your burdens down?

Carry the Burden

Brick never leaves you. Hold it in one hand, carry to chest, overhead, do push ups on it, etc.

Thang

4 stations around Veterans Park/Main Street. 2 exercises at each station. 10 reps each.

Station 1 – Veterans Park
American Hammer and LBCs

Station 2 – Hobos
Merkins and Curls

Station 3 – Top of Main
Thrusters and Reverse Lunges

Station 4 – FM Pharmacy
OH Press and Shoulder Raises

Come to me, all you who are weary and burdened, and I will give you rest. – Matthew 11:28

Cast all your anxiety on Him because He cares for you. – 1 Peter 5:7

A burden shared is a burden halved.

The weight you carry today builds the strength you’ll need tomorrow.

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Week 1 F2F October – Atlas & Sasquatch

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WARMUP: 5 min dynamic plank warm up with upward and downward dogs; then dynamic moving warm up with butt kick, high knees, toy soldiers, lunges, skips, side shuffles, cariocas, heel walk, toe walk, bunny hips, mosey
THE THANG: 10 mins with Atlas – mosey to long straigh away with 3 light poles – suicide run to light pole 1 5 merkins, NUR to start 10 squats,, run to light pole 2 then 5 merkins, NUR to start 10 squats, run to light pole 3 then 5 merkins, NUR to start 10 squats, MARY x90″

10 mins with Sasquatch – mosey to front of school, circle up – everyone plank and complete 5 reps of a plank or merkin exerxercise called by Q (exercises includedshoulder taps, parker peter, peter parker, plank jacks, merkins, diamond merkins, wide arm merkins) upward and downward dog variations were also completed as we awaited the return of the pax (see next line)- 1 pax exits the cirlce and runs approximaley 30 yrds to light pole and completes 3 burpees and return sto cicrle, tehn everyone does one burpee toegether, then next pax runs to aforemetnioned lightpole to complete burpees while the circled up planking pax are doing the aforementioned plank exercises followed by upwards and downward dog until that pax returns to the cirlce

10 mins with Atlas – INdian run to the somehwat grasssy fireld – last person in line does 5 swauts and then rusn to the front; from goal line of field, lunge 10 ards, complete 5 merkins, bear crawl 10 yds, complete 5 merkins and repeat that cycle until you get to the end of the other endzone, mary to finish that last 2 mins;

10 mins with Sasquatch – line up 2 by 2 with a similarly sized pax, mosey togther, stop and complete 5 partner merkins in cadence, continue to mosey 2 by 2 and then stop to perform partner resisted pushes about 20 yrdsand switch with your partner to return- 2 cycles of that completed; mosey back towards COT and stop on the grass to complete 10 sit up get ups on curb with partner helping to pull to stand and switch for other partner to complete 10 reps; return to COT
Per several pax, 2 miles wereecovered during the duration of the workout!
MARY: some was interspersed
ANNOUNCEMENTS: newletters weekly on Sunday
COT: Great start to week 1 of F2F at Bushwood

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