Author: Jesse Poarch

Q: Nobel Virus for his 28th

Pax: Aristotle, Iditarod, Scraps, Yosef

Warmup: Mosey, side shuffle, politicians, Hillbillies, imperial Walkers, Daisy pickers, side straddle hops all x11

Indian Run to playground
Bear crawl steps, plank and wait at top, crawl Bear back down the steps.
11’s- merkens and squats across the parking lot
Burpee up downs- each pax(5) called the down 4 times
Lunge back up the path.
Indian Run back to MMC, person in the back dropped for 5 merkens
Partnered up, 100 lbc’s and 150 overhead arm claps, alternated while partner ran sprints
Circle of Fire

CoT, BoM.

QIC: Schnitzel

PAX: Iditarod, Grohl, Noble Virus, Scraps, Yosef

Weather: 75 and rain

Jog around parking lot

Good mornings
Willie mayes Hayes
Cherry pickers
Baby arm circles
Imperial walkers
Non-imperial walkers

35-4 count side straddle hops
35-4 count merkins
35-4 count mountain climbers turned into something (can’t remember)
35- cherry pickers
10 burpees

Partners-1 ran to the lightpost other planked. Down and back to light post and alternate. Worked our way up to 3 and then back down.
50 monkey humpers

Small loop slightly faster than mosey/stop 4 times
15 right leg lunges
15 squats
15 left leg lunges
15 squats
10 burpees

COP- give it away/red hot chili peppers- side straddle hops during verses, plank jack during give it away, and tree huggers during instrumental. We finished with tree huggers

One lap around parking lot and finished up

Fire CoT by Schnitzel

Surprise Army PT Test, unless you were warned on Tuesday. 2 minutes, all you got Merkins, WWII situps, and 2 mile run for time.

Here are the results and notes, just like my XC coach used to do.

 

Nobel Virus: 46/61/16:10 = 67/77/69 = 213 and PR’s in all metrics!  Last Test:40p/40s/17:01 = 61/55/59=175

Papa Juan: 85/54/18:36 = 100/82/61 = 243. You missed having Scraps to pace you on the 2 mile, previous was 17:04

Schnitzel: 51/40/16:03 = 75/58/75 = 208. Previous score is 169 from Chad’s records, but I don’t have the splits for each exercise.

Grohl: 55/51/22:27 88/79/27=194.  PR’s on pushups and run, including an over 1 minute improvement on the run! 51/63/23:17 last time around.

Yosef: 71/86/13:53 94/100/94=288. Down from 77p and 95 situps, but improvement from 14:30

Omaha: 42/42/28:54 63/57/0=120 First time out was a surprise PT test, now you’ve got a starting place

Iditarod: 80/64/16:33 100/87/74 = 261 Big PR on Merkins, consistent on situps, slight slide on run previous 48/41/18:19

CDL: 53/73/12:49 79/97/100=276 Huge PR’s!: 53/40/18:19 last time

QIC: Yosef

Pax: Grohl, Nobel Virus, Iditarod, Mr. Roboto, Aristotle, Papa Juan

WoR: Warm up lap x2. Some politicians and side shuffles mixed in

Good mornings, Daisy Pickers, Paciao’s IC x10

The Thang: YHC wanted to do something to prove that despite being the last of the 80’s babies, he isn’t a Millennial.

The (anti) Millennial:

Completed as a team, pax did 100 reps each of a called exercise, then ran a 100m lap around the courthouse. There were 10 cycles, which got us to the number. Teamwork mattered: The first nine cycles ended when the FIRST person got to 100, which kept the pax together. The last cycle was done together and roating the Q through the 100 burpees. The cycles: 1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Arm Raises; 8) Squats; 9) Bicycles 10) Burpees

Due to time limitations, we came 50 burpees short of the goal, to be completed Thurs AM.

BoM, CoT

Gateway (burp) Island Tour

Q:Yosef
PAX: Mr. Roboto, CDL, Schnitzel, Grohl, Scraps

Warm up lap (even though it was pretty warm this morning)
X12 IC SSH
X10 Daisy Pickers
X10 Annie’s
X10 Good mornings

Cash in with ATM (modified to x30 alternating shoulder taps x20 merkins)

Mosey to the new benches, x15 Derkins, x15 squats

Mosey to new building, used the parking lot for Circle Burp and Bulgarian Nutbusters. Also did quick paced step-ups around the parking curb.

Mosey to 3 way intersection for core burn: x25 WWII situps, x50 Scissor kicks, x50 Bicycles

Sprint to next intersection: Circle Burp

Mosey the long straight stretch to the next intersection. Finished last 1/3 as Politicians.

Aiken Legs: x15 burpees, x20 split lunges x30 squats

Mosey back to starting lot.

Finished w/ circle burp, COP with call your favorite ab exercise and reps. Included 6inches, Lolitas (rosalita’s), American Hammers, WWI’s, Bicycles, and crunchy frogs +2 AYG sprints to finish.

BoM, CoT.

Bullhorn: Top Gun is coming next Thursday in honor of its 32nd anniversary (5/16/18). You don’t want to miss it. If you’re interesting in watching it, holler at YHC

QIC: Iditarod
PAX: Grohl, Aristotle, Noble Virus, NPR, Yosef

Light rain, around 60 degrees.

Warm up lap with politicians, side shuffles, bear crawls, and crawl bears

WoR
GM’s x10IC
Daisy Pickers x10IC
WMH w/ forward arm circles x10IC
WMH x/ backward arm circles x10IC
SSH x10IC

Mosey to the pit stop rear adjacent to Gateway Island for the Deck of Death
Includes: standard deck of cards w/ 2 Jokers
Hearts=burpees
Diamonds=Merkins
Spades=Squats
Clubs=LBC’s

Number or face card dictates the reps, Jack=11, Queen=12, King = 13, Ace=14. Jokers = any exercise and rep count at the discretion of the person who flipped it.

Shuffle and deal amongst the PAX. Broke the routine into thirds with mosey breaks.

Ran back to start, paid 10 squat exit price

Cot, BoM.

Bullhorn: The weather is warm, so the list of excuses is growing short for the fartsackers and sad clowns who haven’t been posting. EH your brothers, show some discipline, and spill some sweat. See you fellas out there.

Closed Shapes of Fire?

WoR
Lap w/ side shuffles and politicians mixed in
10IC Good Mornings
10IC WMH
10IC Baby arm circles forward, then backwards
20 SSH

The Thang

Aristotle made a request for bear crawls, so YHC had to oblige.

Bearmuda Rectangle
10x squats
10x LBCs
10x leg raises
10x Merkins
Bearcrawl from station to station x3 laps.

Mosey to the “rest area” portion of the trail next to Gateway Island.

Ring of Fires:
Round one: Man completes 10x Rosalita’s while Pax holds a plank, going around the circle one at a time until all Pax have completed the 10.
Round two: Man completes 10x shoulder taps (both shoulders) while Pax hold an Atlas (Al Gore with arms raised), go around the circle to complete
Round three: Man completes 10x leg raises while Pax holds plank, around the circle till complete.

Mosey back to far corner of parking lot where all the painful exercises are done.

Clock tower: Pax on 6 in a circle, heads pointed in. All legs raised, and one by one, every 5 seconds a member of the Pax drops legs to 6 inches. Held for 20 seconds after the last one completes. Rise and repeat in snake draft fashion x4.

Sonic the Hedgehog’s warm up (He loves rings):
X20 squats
X20 lunges
80m sprint
Mosey back to start
X20 release burpees
X20 SSH
100M spring

COT BOM
Sunrise

The PT Test Day

Warm O’ Rama
Lap w/ politicians, and side shuffle both ways
SSH: 16 IC
WMH: 12 IC
GM’s: 12 IC
Hillbillies: 12 IC

The Thang:
Pushup’s 2 min, all you can get
Sit up’s 2 min, all you can get
2 mile run for time

Below are everyone’s PT test scores based on the Army scoring system. Your reps and age factor in, and then give you a percentile. Total percentile adds up to a best possible score of 300. I have broken it down for record keeping by your reps today in pushups, sit ups, and run time. If any inconsistencies, please let me know. I’m also highlighting any personal records with “PR!”s.

Scraps: P: 101 PR, S:89 PR, R:17:04
100+100+70= 270
Papa Juan: P: 82, S:70 PR, R:17:04 PR
100+98+74= 272
Beanstalk: P: 43, S:50, R:20:32
63+60+16 = 139 Passed the push up and sit up, run is what brought your score down.
Iditarod: P: 67, S:64, R:16:09 PR
92+86+74 = 252
Grohl: P: 51 PR, S: 63 PR, R:23:17 PR
83+91+20=194
Yosef: P: 77 PR, S: 95 PR, R: DNP – Punished w/ Bruce Lee x30reps x 3 sets. Also kept splits for the runners.
100+100+0=200

For comparison’s sake, here are your reps from last time:
Scraps: 80-83-17:01
Papa Juan: 92-56-18:56
Beanstalk – DNP
Iditarod: 67-76-17:23
Grohl: 40-45-27:10
Yosef: 75-87-14:30

CoT and BoM.

Bullhorn: It sounds like there may be a make up test tomorrow morning. Hit me with your scores and ages, and I’ll run your scores too.

VQIC: CDL
PAX: Mr. Roboto, Noble Virus, Papa Juan, Grohl, Scraps, Iditarod, Aristotle, Yosef
Weather: lovely 49F, 10-15 mph wind

CDL used his cross-country knowledge base to work PAX how he knows best: Running.

Mosey from MMC parking to Prentice Fridge & A/C parking for WOR
X9 IC? Goodmornings
X20 IC WMH
X10 OYO Inch worms
X20 SSH

Mosey across the street to the Underpass of Thompson Lane bridge over College.

The Thang:
X20 Pushups
X20 WWII
X20 Squats
Spring the concrete hill up to Thompson, and mosey the road back around to the bottom.

Repeat x3

Mosey back to the Corner of Abdominal Pain.

YHC advised we had completed approx 2.5 miles of running.

X30 flutter kicks
X30 American Hammers
X30 Rosalita’s

CoT and BoM. And there was much comradery today

Bullhorn: PT test Thurs Feb 8th.
FYI, Yosef will be out of pocket due to travel the week of 2/12-2/16. That means the Thurs 2/15 workout is up for grabs. Hit the Google calendar signup, or let Iditarod or myself know.