5.16.18 Back Blast – “I got this!”

WHO: Mogul, Rash, Matlock, Teach (QIC), Brain, Ball-bearing

WHERE: Whineman Woods

Time: 0530-0615

WHAT:

Mosey up the hill to the fire station for warm up

Sungods, sumo squat hold, Stevie Wonders, elbow to instep stretch, teach, slow and low cotton pickers, 50 merkins

Mosey down to the soccer field for some work

The Thang

4 rounds with 1.5 min rest in between

Jog to 18, sprint to half field

3 single leg hops alternating legs to the other end of field

Jumping skips to half field

Bounding skips to other end of field

Duck walks to half field

zig zag run to other end of field

side shuffle squats to half field

lunges to other end of field

broad jumps to half field

suicides to other side of field and back to the far end

Rest for 1:30 repeat

Mosey to flag

Leg raises for 10 count around the horn

Words of wisdom – when fear creeps in or when the mind tries to tell you its too hard, catch yourself and use a mantra to keep you focused – I like “I got this” or “we got this”

YHC

Teach

 

 

 

5.16.18 antrim band of brothers upper body core strength

7 PAX woke up early in the muggy warm air….better than snow and ice for sure! @spotlight @francispsycho @headsup @dimon @savannah @id @wildebeest

Mosey down to bottom:
COP
SSH / cotton pickers / slow squat x 20 / fast squat x20
Side lunge rt lt / merkin 20 / plank 10cnt each pax (8) / sungods / slow squat – high knee jump x 2 x 10

Mosey back to top

MOVE QUICK  NO STOPS
Blocks: circle up
Shoulder to shoulder x 20
Block merkin x 20
Plank walk to next block repeat x 3

30 curls
10 merkin walk ups
Plank walk clockwise repeat x 3

10 front raises
3 block burpees
Plank walk clockwise repeat x 3

20 fat man twist with block
10 decline merkins
Clockwise repeatx 3

1min burpees
1min merkins
1min curls
1min lbcs

Ending right at 0615

Count off…name a rama
Glad to have ID back to the PAX

@spotlight headlocked @dimon to Q leg day. Not sure that was a good idea!! Join us tomorrow for Antrim leg day.

As always…ended in prayer for ojr families and for us to be stronger…better…husbands fathers and friends.

Whine Man Hill Back Blast 5.10.18: Leg Day

AO: Wyman Woods Park (0530-0615)

QIC: Grovetucky

PAX: Mariah, Mogul, Brain, Ahhh, Matlock, Rash

YHC awoke to thunder @0330 prompting a look at the forecast which called for 70% chance of thunderstorms at 0500 hour. I have no desire to work out outside during a lightning storm. However, I signed up to Q, so I went back to sleep hoping for the best. As I awoke at 0445, I was pleased to hear the rain had stopped and the birds were chirping. My lightning storm VQ will have to wait for another day!!

At 0530 the disclaimer was given as late arriving PAX came into the parking lot hot. Mosey with high knees and butt-kicks to the playground for COP:

SSH x 30 IC

Sun Gods x 10 IC forward and backwards

Overhead claps x 15 IC

Side to side Cotton Pickers x 10 IC right to left and x 10 IC left to right

Teach stretch, Rash stretch, and hamstring stretch (one leg extended)

Then mosey to the street corner for THE THANG:

Run up the hill to fire station entrance and back, then 20 merkins. Rinse and repeat for a total of 4 sets

Indian Run to the tennis courts on Goodale:

LBC’s x 20 IC

Bear Crawl Suicides: Bear Crawl to second court, Crawl Bear back, perform 10 squats. Repeat to 3rd and 4th tennis courts. Modification was Crab Walk in place of Crawl Bear.

Freddy Mercury’s x 10 IC forwards, x 10 IC backwards

Indian Run back to the playground, then mosey to the midfield of the soccer field.

Duck Walk midfield to end-line, Squat Jumps back to midfield

Hop on right leg to end-line and hop on left leg back to midfield

Pulse-up, V-up’s x 15 IC

Lunge to end-line, Lizard Walk back to midfield

Mosey to the flag for 4 minutes of stretching with Rash (Discus thrower’s stretch, Downward Dog/Upward Dog, etc)

Name-o-Rama, COT, BOM as YHC led us out in prayer, giving thanks the storm subsided for our workout.  Thanks to Rash for closing us out with some stretching and thanks to the PAX for pushing YHC today.

AYE!!

GT

Whine Man Hill Pre-Blast 5.10.18: Leg Day

AO: Wyman Wood’s Park

QIC: Grovetucky

Who: All PAX, EH an FNG

Simply put, Thursday is leg day, so we will pound the legs! Oh, and expect to keep the heart rate up! Join us to get stronger!!

The Bear Back Blast 5.7.18: Bring a Friend

AO: Camp Willis (Jones M.S)

QIC: Grovetucky

PAX: Dimon, (Dr.) Ahhh, FNG (Matlock), Mogul, Crossgrain, Rash, Ball Bearing, Teach, FNG (Flash), Bo Schembechler, Mariah

YHC arrived at 0525 hopeful to see a few FNG’s. I put the EH on a couple of clowns yesterday, yet neither showed up. However, I was pumped to see Mogul and Teach follow the command to “Bring a Friend”.  Strong work men!!

At 0530 a quick disclaimer was given, then mosey to the far side of the bleachers for COP:

SSH x 25 IC

Sun Gods 10 forwards, 10 backwards IC

Imperial Walkers x 15 IC

Cotton Pickers x 15 IC

Rash glute stretch

Then to the bleachers for THE THANG:

Sevens: 1 burpee at the track, run up bleachers and do 6 squats, repeat with ascending number of burpees and descending number of squats

4 corners: Divide into 5 groups with groups 1,2,3, and 4 beginning at each corner of the track and perform the following exercises.

Corner #1: Hand-release merkins

Corner #2: Squats

Corner #3: Mountain Climbers

Corner #4: burpees

Group 5 starts off with a sprint from corner #1 to corner #2, then hands off to group 2 who sprints to corner #3 as group 5 takes over on squats. Each group does 2 laps (2 sets at each station)

A little break for Mary:

Crunchy Frogs x 20

Leg Climbers x 10 each leg

Reverse crunches x 20

Grizzly Bear: Bear crawl until someone calls out Grizzly, then PAX does 1 burpee, then resumes bear crawl. Each of PAX called out Grizzly once and the group bear crawled over 100 m total.

Mosey to the flag:

Merkins x 20 IC

WWI’s x 20

Howling Monkeys

Name-o-rama, COT, and BOM as Bo led us out in prayer. It was great to see 2 FNG’s this morning.  May is FNG month, so continue to EH friends and neighbors!!

AYE!!

GT

 

The Bear Pre-Blast 5.7.18: Bring a Friend

Where: Camp Willis (Jones Middle School)

When: 0530-0615

Who: All PAX of C-bus and FNG’s!!

May is FNG month!! So EH an FNG so that you have someone to partner up with!