Tag: ADT

Deck of Four

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17 Feb 2020

Q : Flea

DISCLAIMER: Given

Warmup

SSH – 50
Prisoner Squats – 20
Pec Fly with Overhead Raise – 25
Karaoke Acoss Field, Frankenstein back

The Thang:

Deck of Death

Make it as far as you can through the Workout Deck.
2-10 = Number + 10 reps; J = 21; Q = 22; K = 23; A = 25
Hearts – Mtn Climbers
Spades – Squats
Clubs – Flutter Kicks
Diamonds – Merkins

Note: Joker = 10 burpees
If three cards of the same suit came up in a row. Then instead of performing exercise, do 15 Alligator Merkins

Made it to 12 cards left and conducted a total of – 26 Dips before we had to call it for time

Total reps performed
140 Mtn Climbers
158 Squats
203 Flutter Kicks
187 Merkins
20 burpees
15 Alligator Merkins

Moleskin: Announcements in Newsletter

Q1.0 Get Right
The Pursuit Of Proper Personal Alignment

“A man must Get Right before he can do anything else

To understand the Get Right, picture a man vigorously rowing a boat across a fast-moving stream. If it suddenly capsizes so that the keel is skyward, the man would have to right it—return it to its upright position—before he could continue rowing. Until he did that he could not make headway against the current and get his boat to the far bank. At best, he would be simply trying to survive, clinging to his capsized boat as it was pushed by the current to points unknown downstream.

Now apply this image to the life of a man. If he has become (or always was) un-Right, he cannot make headway in any aspect of his life. The fast moving current of his surrounding circumstances will sweep him yon while he clings desperately to the hull of his overturned boat. Worse, his Concentrica —the passengers that he is charged to bring safely to the far bank—will be right there in the water with him, helpless because their husband, father and boss can do little more than focus on his own survival. Before he can help them, or himself, he has to Right his boat.

An unfit man is a slave to his lack of self-control”

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeteria

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Parking Place Platinum Prius Party

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27 Jan 2020

Q : Flea

DISCLAIMER: Given

Warmup

SSH – 50
Imperial Walkers – 20
Hillbillies – 20
Cherry Pickers – 20
Sun Gods – 10 (Overhead/Sides/Front)
–> Straight into Morrocan Nightclubs – 10

The Thang:
Black Snake over to Community Center Parking Lot
Black Snake – Like a Last Man Sprint (Indian Run) except the PAX sprinting weaves through the other PAX .

–Once at the parking lot, PAX broke up into groups
1. Merkin Leap Frog (Completed Together)
While one PAX waited in the ready position the other did the allotted merkin(s) then took his position in front while his partner completed the next set. Total quantity of Merkins/PAX was 70.

–Groups then performed one of the two excercises
2. Forward then Backward
10 Merkins
Crab Walk to first parking lot “peninsula” (word we settled on to describe
break between parking sections
Bear Crawl to second parking lot “peninsula”
10 Air Squats
Crawl Bear to first parking lot “peninsula”
Crawl Bear to start
This group finished first both times and performed exercises of choice until second team was complete

3. Squatpocalypse
20 Air Squats -> Run Across Parking Lot and back
REPEATO 5x

–After both groups were complete they took a 30 count rest and switched exercises

4. Ladder Suicides
Upon completion of the second workout teams took a 20 count rest
and promptly executed suicides between lines ascending to the first parking “peninsula” and then descending back down to start.

Black Snake back to Flags
With a few minutes left YHC executed Ring of Fire: Flutter Kicks and 50 LBCs OYO.

Ended with Number-O-Rama, Name-O-Rama, COT.

F3 WODs
Platinum : The rule of treating other men the way they want to be treated.
Prius: A symbolic act of Virtue that does not itself solve a Problem.

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skunks

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5 posted this morning at La Mesa for the last of a series of Cleveland Rocks beatdowns and the last workout of the year. It was in the 40’s with very clear sky. Pax was happy to hear we were not doing any upper body today after Saturday’s beatdown.

Disclaimer given.

20 Cherry Pickers IC, 20 SSH IC,
20 Imperial walkers, 20 Abe Vigodas IC,
100 Moroccan Night Clubs IC

The Thang:

Run to hill, run down & plank waiting for rest of PAX to show up.  First to 25 bobby hurleys. Run back up hill and plank again. Now first to 25 Monkey Humpers. It was a bit dark on the hill so we ran around La Mesa repeating the above with a few Last Man Sprints in the mix.

Count, Name, BOM.

YHC & Q = Cleveland Rocks

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too fast too furious

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6 posted this morning at La Mesa. YHC put on the seat and wheel heat while headed to the AO. 41 degrees… East coasters must be laughing at us.

We jumped right into the workout. 5 burpees OYO and then 10 SSH IC…repeat with 4 burpees, 10 SSH…,3,2,1 etc.

Then we started to run. Stop and do Wheel of Merkins (YHCs new favorite) IC, then run some more. Stop for some copper head squats, IC. Now crab walk and stop for some mountain climbers. YHC found a new way to do the mountain climbers that works the core aggressively. We will do many more of those in the days to come as YHC has the next 3 Qs!

The pax completed most of that in about 13 minutes. So we had to fill up 30 more minutes. More running, some monkey humpers in front of the beautiful holiday decorations around La Mesa, more wheel of merkins… repeat.

Disclaimer was given at the start. Count, Name, BOM. Sharkbait shared how happy he was with the turnout on this cool Monday morning.

We will be having a post on Christmas at the beach. Are there any other AOs at a beach?

YHC & Q = Cleveland Rocks

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TURKEYS

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Pax:  Flea, Burgundy, Sharkbait, ADT

DISCLAIMER: Given

Warmup: 

Mountain Man Poopers – 20 IC
Hairy Rockets – 20 IC
Overhead claps– 10 yards

THE THANG

Kicking off Thanksgiving with a “TURKEYS” inspired workout. I wanted to use frozen turkeys as coupons…but Flea talked me out of it, something about salmenolla….

After grabbing our coupons.

AMRAP of “TURKEYS”

Thrusters x 15

Upright-Rows x 15

Rock-ee x 10

King of Heart suicides (run forward to the first cone, then backward run to the sideline, then fwd to the second cone, etc. rinse and repeat till an entire set of suicides was accomplished).

Elf on a Shelf x 10 each side

Yoke walk to opposing sideline and back

Star jacks x 10

. The mumblechatter was that everyone seemed to hate the Elf on the Shelf…I’ll have to come up with a different “E” exercise for the next holiday.

Words of Wisdom

“It is too easy to concentrate on your misfortunes instead of your thanksgivings…” Ended with Number-O-Rama, Name-O-Rama, COT, Coffe

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Caterpillar / Fuzzy Wuzzy Leg-o-rama

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DISCLAIMER: Given

Warmup: 
SSH – 30 IC… I think I lost count and just kinda went with it!
Goofball – 25 IC
Mountain Man Poopers – 15 IC

THE THANG
We began with a Caterpillar routine: formed a line in the plank position. The last pax would box jump over the remaining pax. This continued in the same a la fashion of an Indian run.

Once on the other side of the soccer field, we returned back via “Fuzzy Wuzzy” this was a bear crawl Indian run routine back to the starting sideline.

Howling Monkey: this was a COP where all pax grapped their ankles, the first pax began 10 monkey humpers, as soon as he was finished the next pax began 10 monkey humpers, this continued around the circle for a total of three times!

Not to lose the soreness in our legs, we mosey’d to the bottom of the hill.

We performed a few rounds of Sun Gods.

Then 125 squats, OYO. Immediately once the pax was down with the air squats he mosey’d back up the hill to shovel flag.

We still had about 7 mins left, so we began a “7 mins of Mary”

LBC, plank jacks, atomic sit-ups, and gas pumps. After each exercise all pax would sprint to the opposing sideline and back to the starting sideline.

Words of Wisdom
“A man is nothing else but what he makes of himself”

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria

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