Tag: Butterfingers

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Rotational Stations

AO: iron-giant
Q: Steely
PAX: hambone, Dilbert, Butterfingers, Steely
FNGs: None
COUNT: 4
CONDITIONS: 32 degree and a slight breeze

WARMUP:
25 Side-Straddle Hops IC
10 Arm-Circles Forward/Reverse IC
10 Forward hand claps IC
10 Overhead hand claps IC

THE THANG:
The PAX rotated through 8 stations of exercises(Curls, Dips, Overhead Press, Squats, Merkins, Step-Ups, Pull-Ups/ standing Rows, flutter kicks) using a Tabata timer of 1 minute per station and a 10sec rest to rotate. Then a 4 minute rest between cycles. We cycled through the stations 3 times. During the 4 minute rest PAX took a slow Mosey around the parking lot. Finished with everyone’s personal selected ab exercise.

MOLESKINE:
10 seconds to rotate wasn’t long enough

ANNOUNCEMENTS:

COT:
Dilbert and his son are headed to Indy to watch Monday night football. Safe travels!!

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Team Work Makes the Dream Work

AO: the-castle
Q: Steely
PAX: hambone, Butterfingers, Chunks, Cross-stitch, Steely, Shy-Guy
FNGs: None
COUNT: 6
CONDITIONS: COLD! Sub zero temperatures.

WARMUP:
25 IC Side Straddle Hops
10 IC Burpees

THE THANG:
Mosey to the High School Football Field(0.40mile)
Partner up and grab a coupon for each team. All PAX lined the sideline in their teams.
While one team member conducted the exercise the other ran sideline to sideline and the entire PAX waited in the squat or plank position until everyone returned.
First exercise curls, second exercise squats, third exercise overhead press; all with coupon. Then the coupon was carried by the runner, first front rack carry, second shoulder carry switching shoulders at the other side and third overhead carry; all while the partner did Merikans, WWIs and Burpees.
Next we conducted a sprinted race to the other sideline and back. The PAX was tricked with saying the last person had to do ten burpees but we all did the burpees together. 40 flutter kicks and a Lap around the track. Started over the exercise with the first three exercises.
Mosied back to the park, finished with some hangs and dips.

MOLESKINE: Burpees suck after a sprint!

ANNOUNCEMENTS:

COT: Shy-Guy’s M is expecting their second child any day now. Prayers for Strutters MIL.

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RELAY

AO: iron-giant
Q: Steely
PAX: hambone, Butterfingers
FNGs: None
COUNT: 3
CONDITIONS: Foggy

WARMUP:
25 IC Side Strattle Hops
10 Arm Circles forward
10 Arm Circles reveres
10 Merikans
Mosey

THE THANG:
Spread out even distances down the parking lot.

Each PAX had the privilege of choosing their exercise.

The PAX at the start began with ten reps of selected exercise and then ran and tagged the next PAX where he took over that exercise we continued this rotating exercises and completed three rounds before heading for a mosey to the pavilion where we performed 10 count hangs three times then 5 count hangs with legs elevated twice and 10 IC dips. Mosied back to the flag, finished with some abs.

MOLESKINE:

ANNOUNCEMENTS:
Have a Happy and blessed Thanksgiving

COT:

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Disciplined Running +

AO: the-discipline
Q: hambone
PAX: Butterfingers, Mr. Pancake
FNGs: None
COUNT: 3
CONDITIONS: BALMY

WARMUP: .25 mosey

THE THANG: Running, pushups, pull ups, more running. We tried to touch all of the pavilions multiple times. Whopping total of 2.10 miles of sweat.

MOLESKINE: “ohhh that was kinda hard”

ANNOUNCEMENTS: n/a

COT: prayers for a solid week, thankfulness to God for the day we get.

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The Discipline Runs

AO: the-discipline
Q: hambone
PAX: Mr. Pancake, Butterfingers
FNGs: None
COUNT: 3
CONDITIONS: Colddddd

WARMUP: ha

THE THANG: 1.5 miles of running and arm work

MOLESKINE: bundle up

ANNOUNCEMENTS: n/a

COT: prayers for a great week

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Return of the Sharknado

AO: the-castle
Q: Strutter
PAX: hambone, Chunks, Crawlspace, Dilbert, Butterfingers, Fabuloso, Pep, Strutter, Space Baby, Kevin
FNGs: 1 Kevin
COUNT: 10
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Pain Pyramid

AO: iron-giant
Q: Steely
PAX: hambone, Butterfingers
FNGs: None
COUNT: 3
CONDITIONS: Cold!! 42

WARMUP:
Mosey around the lot
20 Side Stratton hops IC
10 Arm Circles Forward and Reverse IC
Willie Mays Hays OYO
Good Mornings OYO

THE THANG:
Round One:
1st guy runs to the crosswalk and performs 5 Burpees
2nd guy does weighted overhead press
3rd guy does weighted curls
Rotate until all three have completed each exercise
Round Two:
1st guy runs to the crosswalk, 5 burpees; then to the stop sign and 10 squats, returning in reverse order
2nd guy weighted standing rows
3rd guy weighted deadlifts
Rotate until all three have completed each exercise
Round three:
1st guy runs to the crosswalk, 5 burpees; then to the stop sign 10 squats; and then to the end of the lot for 20 Merikans. Returns in the reverse order.
2nd guy weighted squats repeated until runner returns
3rd guy weighted tricep extensions
Rotate until all three have completed each exercise
Completed two more rounds following the reverse order of the runner and weighted exercises

After we have complete our pyramid of pain we moseyed over to the park benches
10 step ups on each leg OYO
10 pull ups OYO
10 dips OYO

Moseyed back to the start
20 flutter kicks IC
10 count IC Superman’s
Abdominal stretch

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Disciplined Ruck

AO: the-discipline
Q: hambone
PAX: Butterfingers
FNGs: None
COUNT: 2
CONDITIONS: Fall, dark

WARMUP: No

THE THANG: Ruck 2.5 miles, overhead holds

MOLESKINE: i felt like dogwater this morning. Thought I might puke on the way over. Still showed up and did stuff. Discipline.

ANNOUNCEMENTS: slack

COT: Prayers for family friends

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Birthday CTF

AO: the-castle
Q: hambone
PAX: Chunks, Space Baby, Squatter, Butterfingers, Dilbert, Hipster, Fabuloso, Steely, Livin’ On A Prayer, Barney, Strutter, SalPal
FNGs: None
COUNT: 13
CONDITIONS: just right to play CTF

WARMUP: lol no. Listen to the instructions. If you don’t, be on a team with hambone or make sure you’re listening to the instructions on the card.

THE THANG:
1. North vs South (side of the shovel flag)
2. Teams have 20 minutes to hide the 80lb sandbag in their territory (200 burpee penalty for all team members if all any team members are late getting back).
3. Each team member must touch the bag after it is placed / hidden (no slackers).
4. Bag must travel between .6 and .8 miles before placement.
5. After 20 minutes, teams switched sides and went to find the bag(s). First team back wins.
6. 200 burpee late penalty (not enforced)

MOLESKINE:
Congrats to the South for hiding the bag with camo and fooling the North-siders. Each man got over 3 miles of running / walking. Many thanks to the South team for making a strong effort to retrieve the bag where we failed.

ANNOUNCEMENTS: check Slack

COT: Thankful for 38 trips around the Sun. Let’s make this next one even better.

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Iron Laps

AO: iron-giant
Q: hambone
PAX: Butterfingers
FNGs: None
COUNT: 2
CONDITIONS: October-y

WARMUP: 400m job

THE THANG:

3 rounds of:
100M sled push, 400M run

Kettlebell Complex of 10 minutes with 5 swings and 10 squats on the minute every minute. Don’t put the bell down.

12 rounds of heavy kettlebell holds for 30 seconds

MOLESKINE: Even the iron giants can run.

The sled isn’t so bad when you can break it up with a run.

ANNOUNCEMENTS:

COT:

It is a “line” of trust.