Tag: Walker

OG, Old School Smoker at WEP

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WARMUP:
Run around WEP path with stops for warm-up exercises:
SSH
Windmills
Mountain Climbers
Hillbilly Walkers
Peter Parkers
Freddy Mercurys

THE THANG:
OldBay on Q:
Ladder on far-side hill
– Imperial Walkers (1 at bottom) : Burpees (7 at top)

Run down to amphitheater stage
Partner Up for Dora – One partner run from amphitheater up path, then back and climb front of stage.
– 100 Merkins
– 200 LBCs
– 300 Squats

Handoff to ChickenHawk for 2nd half
Mosey to wall on far side of Springs building and partner.
– one partner does chin-ups on wall while other runs. Flapjack until 50 chin-ups done between partners.
– repeat with balls-to-the-wall (up, down, merkin)

Mosey to another wall. Pass coupon while pax take turns doing bear crawls.

Mosey back to COT for a bit of Mary.

MARY:
Pax choice:
– American hammers
– Rosaledas
– Flutters (100, called by Walker)
– may have been more exercise, but I blacked out during the Flutters.

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Wrapping up AKA#4

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WARMUP: SSH X 30, Imperial Walker X 15, Squat X 15, Merkin X 10, Lunge X 15, Mountain Climer X 15, Dry Docks X 10, Burpees X 10, Monkey Humpers X 15, SSH X 30
THE THANG: Mosey to band lot, HIIT workout. 45 seconds work, 15 seconds rest. 4 rounds of each. Merkins, Squats, Burpees, Mountain Climbers. Mosey to Pull up bars. Try to get 4 sets of: Pull Ups – 5, Dry Docks – 20, Big Boys – 20, Diamonds – 10. Mosey to front parking lot for Mary.
MARY: All X25 – Flutters, Hello Dolly, Freddy Mercury, Rosalittas, Box Cutter. Mosey back to COT for cool down stretch.
ANNOUNCEMENTS: Cannoli run, blood drive
COT: Prayers for FNG StageLeft for his upcoming move, Luka and Vuvazella. Thanks to all the PAX that supported AKA#4.

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AKA at the Sink: Mobility-HIIT-Broga

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WARMUP: dynamic warm-up—-knee to chest; heel to butt, heel to hip, side lunge walk, lunge and overhead reach, inch worms
mobility warm up— seated internal/external hip rotations; back rolls to reach forwards; 1/2 kneel spinal rotations against wall
plank warm up— upward<>downward dog, peter parker x6, upward<>downward dog, parker peter x6, upward<>downward dog, plank jacks x6, upward<>downward dog, shoulder taps x6, upward<>downward dog, merkins x6, upward<>downward dog
THE THANG: recommended sandbag weight of 40-60lbs
thruster x30″, row x30″, Lunge x30″, curls x30″, manmakers x30″, big boys x30″, REST 90″ — REPEAT x4
Partner up: partner 1 sandbag overshoulder toss x30″, partner 2 SSH x30″— rinse and repeat x2
MARY: BROGA!upward<>downward dog, warriors 1, 2, & 3 and some other wonderful poses that we all need more of
ANNOUNCEMENTS: Read your newsletter.
COT: Marriages, Walker, Drop Thrill, Vuvu’s Son- Luka

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Welcome To The Machine!

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WARMUP: SSH, MNC, Cherry Pickers, Chest stretches
THE THANG: First Round: 7 stations with running in between: Station 1: 50 regular merkins
Station 2: 50 Squats
Station 3: 50 wide arm merkins
Station 4: 50 Squats
Station 5: 50 diamond merkins
Station 6: 100 IC flutter kicks (400 single count)
Station 7: 20 burpees
Round 2: Starfish routine – 10 burpees every time in the center; 1st station – 50 merkins, 2nd station – 50 squats, 3rd station – 50 pike presses (CDD), 4th station – 50 IC flutter kicks (200 single count),
Round 3: 7s with regular merkins at one end and IC flutter kicks at other end.
Totals: 221 merkins, 150 squats, 171 IC flutter kicks, 50 pike presses, 20 American Hammers, 1 to 2 miles of running.

MARY: 20 American Hammers and approximately 1 minute of heels 6 inches off ground

ANNOUNCEMENTS: d2db10k

COT: Prayers lifted and thanks to God for letting us do the F3 madness.

Thanks to Uber for letting me lead the workout this morning.

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Repeat the 400

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18 pax posted at Clydesdales this morning for a chilly mid week jaunt over to FMHS and some interval training. Weather was 35 but felt like 31

THE THANG:

Mosey to FMHS – 0.7 miles
400 m at 10k pace followed by 400 m walk/jog
Rinse and repeat for 6-8 times
Mosey back to COT – 0.7 miles

ANNOUNCEMENTS:
– Clave Boss 5k/10 at 6:30 on 12/24 at Pantheon (bootcamp after)
– 8 Blocker at Q Source on 12/27 at Panera
– 1/28 Dam to Dam Bar run

Mumblechatter
– DQ closes early (9 PM) provided by Sugar Daddy

Prayers
– Walker 61st birthday
– Middle school kid lost his father (Patel)
– Lost loved ones from 2022
– Andy Burkholder has AML

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Gun & Run – Keeping It Simple

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THE THANG: Ran approximately 2 to 3 miles, 7 pain stations with 30 reps of merkins, squats, and in cadence flutter kicks, and 3 reps of burpees. Totals: 200 merkins, 200 squats, 200 IC flutter kicks, 21 burpees. Finished up at the COT with isometric work for chest and arms.
COT:
ANNOUNCEMENTS: Harris Park Garbage Detail, Dam to Dam Bar 10k on January 28th, FM Christmas Pary on Dec. 16h.
Closed COT with a prayer.

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2022 Thanksgiving Day Convergence

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Welcome/disclaimer
Warmup: SSH (I/C 15x), Windmills (I/C 10x). Imperial walkers (I/C 15x), Moroccan Nightclubs (I/C 10x), Mountain Climbers (I/C 15x), right arm high, left arm high
Ruckers dismissed with Olaf. Pax count off by threes; pax split up and will rotate between
JWOW Q:
Partner up for a Jack Webb. Mode of transportation is a partner push across the field (crowd pleaser).
1 Big Boy Sit-Up – Partner 1 pushes partner 2 across the field
4 Merkins – Partner 2 pushed partner 1 across the field
The goal was to get to 10 Big Boy Sit-Ups and 40 Merkins.

Grout Q:
1. 5 EA Burpee
2. 10 EA LBC
3. 15 EA CDD
4. 20 EA Lunges
5. 25 EA American Hammers
6. 30 EA Shoulder Taps
7. 35 EA Flutters
8. 40 EA Mountain Climbers
9. 45 EA Squats
Run to top of hill and back.
Complete # 1 thru # 8 and run to top of hill Ann’s back.
Continue dropping the last exercise.

HarryCarry Q:
At the middle school’s loop, start at the bottom of the loop and do exercise noted (listed below). Run to the short brick wall at other end of loop, jump the wall, continue running up the loop. Stop at flag poles and do Bobby Hurleys (15 oyo). The proceed to run back to bottom of the loop; do the noted exercise there and repeat with the run/wall jump/run/bobby’s etc.
Smurf jacks (20 OYO)
Squats (20 OYO)
Monkey Humpers (20 OYO)
Lunges (20 OYO)
Lunges (10 each leg OYO)
Sumo Squats (20 OYO)
At 07:25 Pax reconvened at field.
Six-count burpees (I/C 6x)
End. COT

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One day only!!!

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WARMUP: SSH, windmills, IW, Cherry pickers, mountain climbers, merkins
THE THANG: Dirty McDeuce
Round 1 – 12 Merkins, 12 Squats, 12 Big Boy Sit-ups
Round 2 – 12 Wide Merkins, 12 sumo squats, 12 X and O’s.
Round 3 – 12 Diamond merkins, 12 monkey humpers, 12 WWII sit-ups.
Round 4 – 12 Dry Docks, 12 calf raises, 12 Flutter kicks.

Little mosey around the HT then some Dora
100 Merkins
200 Squats
300 Flutters (aka the Walker Special)

Dips and merkins with burpees.
Burpees circle – basically jogging in place and doing up downs all the way around the circle.
MARY: LBC’s, Freddy Mercuries, hello dolly,
ANNOUNCEMENTS: Bourbon tasting coming up in November to raise money for Pushers off shore account
COT: prayers for schools, those doing the Bourbon Chase this weekend, and Walker getting some blood work done today.

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