Tag: Honest Abe

Jelly beans

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13 strong đź’Ştoday at Carmel High. Chiclets joined us DR from Omaha and Priorities and Honest Abe were back to visit. We also welcomed FNG Leafy Greens. Weather was perfect Carmel Summer. Overcast but this time a little warmer than normal. It felt great to have Priorities and his 2.0 back. Like he said… it felt like home.

Disclaimer Given

Warm Up:

Michael Phelps
Grady Corn
T Pots
Heel Raises
Modified SSH
Modified Squats

The Thang

Line up side line.   Everyone gets jelly bean.
Eat 1 JB and do 15 burpees here, at both hash lines, and at side line
Eat 2 JB and do 10

* Note the Jelly beans may have some strange flavors like stinky shoe, rotten egg, etc.

Run (partial) lap back 

Repeat for absolutions… 

Repeat for Gorilla Humper

Repeat for Sumo Squats 

6 mins of Mary:

Gas Pumps slow then fast
LBCs
6 inches

SSH for the last 45 seconds.

Name-o-rama, Count-o-rama

YHC and Q Cleveland Rocks

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Pre-Spartan Beatdown

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20190601
Q: Flea

DISCLAIMER: Given

Warmup: 
Abe Vigodas – 15 IC
Cherry Pickers -15 IC
Sun gods -10 IC
Imperial Walkers – 15 IC

THE THANG
Today’s workout was designed to be flexible enough the PAX could adjust the level of difficulty to suit their needs and give those going to the Spartan today a little break although that’s not quite how it turned out…

It was broken up into 5 stations with exercises repeated for 10 minutes at each station. PAX were given the option of a ten-minute repeating timer or 30-sec interval timer and ten-minute station switch timer and this is where the confusion began. The intent with the 30-sec timer was that some stations had 30 sec/1 min workouts, but that message was not conveyed quite accurately enough and there was some confusion at the beginning that every workout was 30 seconds without rest.

Group counted off by 5s and were broken up into different stations. We were a little behind schedule after the warmup so the final station was only about 7 minutes in length.

Station #1
15 burpees
20 reverse lunges/side
10 merkins
20 LBC’s
10 Tricep Dips

Station #2
30 sec Mountain Climbers
30 squats
10 Overhead Shoulder Press w/ Coupon
20 Freddie Mercuries
10 plank with hip dips

Station #3
30 SSH
30 Alternating Lunges
30 Bicep Curls
20 Plank Jacks
30 sec Plank Right Side
30 sec Plank Left Side

Station #4
45 Calf Raises
1 min wall-sit
1 min Jog in Place
15 Reverse Lunges Each Leg
30 Squats

Station #5
15 bicep curls each side w/ coupon
15 tricep dips
30 mountain climbers
30 plank w/ alternating shoulder taps
1 lap around track

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

MOLESKIN
Several Second F events on the way! See e-mails!
Today’s words of wisdom revolved around the vagueness of the workout and the original intention of allowing for allowing flexibility for the PAX to adapt it to their own needs. I’ve recently been studying the Old Testament of the Bible, because I think sometimes Christians have a bad habit of simply ignoring that part of the Bible due to its complexity and immense cultural differences.

The verse that specifically popped into my today during the workout was Gen 12:1 “Now the LORD said to Abram, ‘Go from your country and your kindred and your father’s house to the land that I will show you.’

The instruction was vague but Abram followed the instructions given to him. Sometimes in life we receive vague instructions from God or our leaders and it is our job to continually ask for guidance and direction as to how to proceed with a little bit of our own gifts and ingenuity.

LEXICON: Word of the day- 
BLACK SWAN – Thriving in the chaos of the unpredictable.

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Gymnastics Prep

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16 made it out to Carmel High this morning in the gloom… well, not so gloomy… it was actually beautiful!

Q: Cleveland Rocks

DISCLAIMER: Given

Warmup:

Armies IC, more Armies IC, MNC IC, Overhead Circles IC Abe Vigodas IC, Hill Billies IC, Imperial Walkers IC, SSH IC, Merkins IC, LBC IC, Dying Cockroach IC,

The Thang:

Run 1 lap (Fast)

Hopping.. Left/Right IC, Front Back IC, Chubby Checker IC

Run 1 lap (Fast)

Mosey to wall. 1 minute handstand on wall, break, repeat.

Tubthumping (EP version?)

Bernie Sanders up hill, 1 Merkin, 1 Copper Head, run down, repeat +1 each for 10 minutes.

2 laps last man sprints

Line up on 50, 10 yard bear crawl, 5 merkins, 10 yard crab walk, 5 burpees… repeat until endzone.

Option: Repeat above back to 50 or do Bring Sally Up at 50.

Number-O-Rama

Name-O-Rama

Words of wisdom: None

COT: Thanks @priorities

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Unleash the Hills of Hell

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20190427
Q: Flea

DISCLAIMER: Given

Warmup: 
Cherry Pickers -20 IC
Sun gods -10 IC- kinda
Abe Vigodas – 20 IC
Copperhead Squats 4count – 15 IC
Capri lap

THE THANG

Quadrophilia
-From EXICON: Find a steep hill (Hill of pain). Set a timer, i.e. 4 minutes. Run forward down the hill and run backwards up the hill repeat until the timer runs out.

Triple Nickel (5 burpees at the bottom/ 5 lunges-each leg at the top)
– From EXICON: Find a hill. Start at the bottom, run to the top and complete 5xcalled exercise, run to the bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). Can easily be done on a flat surface with launch point and target point.

Mosey to the auditorium steps

Up Steps –
Alternating Workouts on each step +5 dips +10calf raises per step
(i.e. step 1 – 5 dips, step 2 -10 calf raises, step 3- 10 dips, step 4 – 20 calf raises, etc.)

Down Steps –
Alternating Workouts on each step +5 derkins +10LBCs per step [ same as above)

Mosey to the football field
1 minute SSHs to end at 0750 instead of the usual 0800 due to Q commitments.

Wrapped up with announcements and Words of Wisdom by 0800. If you’re looking to Q and haven’t yet, we could definitely use help for days like today!

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

MOLESKIN
Spartan Race is coming up! Don’t forget!
Several Second F events on the way! See e-mails!

Welcome “Dab”!

LEXICON: Word of the day-
ALWAYS BE HEADLOCKING – 
A Q’s determination to never miss an opportunity to transform a Sad Clown into an FNG. Abbr: ABH.

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Hungover

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I showed up just in time with a bottle of water in one hand and a banana in the other. We always start on time.

20190309
Q: You Betcha
PAX: Sharkbait, Jagger, Cleveland Rocks, Burgundy, Priorities, Honest Abe, Flea, Dirty Jobs, Beach

Warmup:
SSH, Hill billies, Imperial walkers (others counted so I could keep it together)

The Thang:

Mosey to a hill and partner up:
Partner runs to the bottom and then swap to complete the following combined:
100 squats
200 burpees (bad idea – turned in to 100 burpees and 100 merkins)
300 lunges

Mosey back to the start:
8 minutes of abs IC
100 yard bear crawl/crawl bear (users choice)
50 yard crab walk
(Sharkbait and Jagger had to leave-sad)

Mosey to a different hill:
(Passed the stash of coupons on the way)
50 curls
30 4-count mountain climbers IC
Lunges up the hill

Mosey back to the start:
Had time for a couple more minutes of abs

Name-o-rama – Count-o-rama

Words of wisdom:
From Ash Wednesday service: Don’t be a hypocrite. Don’t pray in public just so people see you. Pray in the most inner room of your home alone so that it can be between you and your God. Apply to everything else. Do it because it is right and not just to put on a show for others.


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