Author: Breaker Breaker (Page 5 of 18)

Disclaimer

The Pledge

Warm-up

The Thang

The Cooper

10x Burpees

10x Merkins

10x Squats

Run around the front parking lot

Rinse and repeat with 9 reps, then 8 reps of each exercise and the way down to 1 rep. Then start back up until time runs out, which for most of us, back up to 3 reps.

COT

Announcements

Prayers and praises

YHC closed us in prayer

Breaker Breaker

This workout was borrowed from Slaw and so much fun, YHC wanted to share it with other PAX that may have missed it.

Disclaimer

Warmup

The Thang

15 to 1

15 curls, 15 overhead press. 14 curls, 14 overhead press all the way down to 1.

Next, partner up for some Dora. Partner 1 FARMER carries (NOT fireman carries) the block(s) across the parking lot, 10 CDD’s, then return while partner 2 performs ab exercises.Ty v F3

• 100 Big Boys
• 200 Reverse Crunch
• 300 LBC’s

Circle back up for another round of 15 to 1. Exercises were overhead tricep extensions and squats.

The Pledge

COT

Announcements

Prayer and Praises

YHC closed in prayer

Breaker Breaker

One runner and the rest rucked!

COT

The Pledge

Announcements

Prayer Request

YHC closed in prayer

The Pledge

Runners ran the Spool route and Ruckers rucked the normal route.

COT

Announcements

Prayer Request

YHC closed in prayer

This is the first year running the Dam2Dam for this team, Heard from other PAX that have have ran this relay that it was a lot of fun, challenging, but a fun relay. So when registration open, YHC was online to get signed up. Sorry, not very creative, so we had a boring team name. Next step was to put a team together, so late November, started assembling a team of PAX.

Warm-up – Started out at 3:45am for a 1:40 min drive to starting point; 6:15am start time.

The Thang

The Mt.Regal leg – Serena started us off with a 5.4 miler

It’s All  Down Hill Until It’s Not leg – Orangeman with a 3.9 mile run

The Some Beech leg – YHC with 7 miles

The Windmill leg with Tiger running 3.8 miles.

Welcome to Saluda – Positraction spinning out to start his 5.1 mile leg

The Up Hill Finish w/Tesla knocking out 3.3 miles

Round one is complete and back to the lead off with Serena

The Lake Life leg – Serena pushing 6 miles

The Easy Like Sunday Morning leg with Orangeman easily knocking out 4.7 miles

Eat Mor Chicken leg – YHC wrapping up 5.3 miles

Are We There Yet was all Tiger said on this 7.8 mile leg

Fear the LORD is Positractions thoughts as he finished 7.6 miles with a big climb towards the end.

Tesla with the glory leg and a 3.35 Fast Finish.

The team was waiting on Tesla in the parking lot for his glory finish and a cold beer in hand. As he came in we carried his well deserved cold beer as we ran to finish line with him….

Team F3 Gashouse finished 15 minutes ahead of our target finish time. Great job to all runners! Looking forward to next year’s Dam2Dam race and running again with this group of guys.

Over and out,

Breaker

Warm-up

• SSH
• Don Q’s
• Gravel Pickers
• Burpees

The Thang

Twelve Stations of pain

• Sandbag – Squats 15x
• Large coupon – 15x O/h presses
• Large KB – 15 Swings
• Large coupon – Curls 15x
• Large coupon – Bent over rows 15x
• Merkins – 20x
• Ruck sack (30#) – Flutter Kicks 20x
• American Hammers x 25
• Small coupon – 10 reverse lunges 
• Small KB – 15x tricep extensions
• Large coupon – blockees 6x
• Large coupon – chest presses 15x

After cycling through all exercises, run around parking lot.

Rinse and repeat as many rounds as possible (amrap)

COT

Announcements

Prayer Requests

YHC closed us in prayer

Thank you men for allowing me to lead you this morning!

Over and out,

Breaker

Some rucked, some ran, and someone fell running!

The Pledge

COT

Announcements

Prayer Request

YHC closed us in prayer and then we went into StarBucks for coffee and QSource.

Today is YHC’s 55th birthday and gout is starting to flare up in the right foot so some modification already needed.

The Pledge

Warmup

The Thang

Mosey around parking lot

The Bear – Five moves w/coupons

• Dead lift to a clean
• Squat into overhead press
• Tricep extension

5 reps each and then mosey around parking lot.

Rinse and repeat 5 times

Triple Nickel

• Merkins x 5
• SSH x 5

5 Rounds

• Mountain climbers x5
• Squats x5
• Merkins x5
• Burpees x5
• Step ups x5

5 Rounds

• LBC x5
• A/H x5
• Flutter Kicks x5
• Big Boys x5
• Crunchy Frogs x5

Head back to Shovel Flag for COT

Announcements

Prayer Request

YHC closed us in prayer

Thank you men for allowing me to lead you this morning for my birthday Q

Over and out,

Breaker Breaker

Workout

“Card’s Run and Repeat”

5- Burpees Burpee Counter 10

Big Boys

Heels to Heaven

Run to the sign and repeat (each run to the sign is 160 meters)

10-Burpees Burpee Counter 30

Little Baby Crunches

Mt. Climbers Double Count

Run to the sign and repeat

15-Burpees Burpee Counter 60

Air Squats

Freddy Mercury’s

Run to the sign and repeat

When you return hold squat until all Pax have finished

As a group if there is time

20-Burpees Burpee Counter 100

Run around the front parking lot after each round.

Summery:

Total of 100- Burpees

10- Big Boys

10- Heels to Heaven

20- Crunches 

20- Mt. Climbers

30- Air Squats

30- *Air Bike rides

¾- Mile run

Brief and abbreviated disclaimer since no FNGs

Warm-up – Mosey to soccer field and back

• 30 Mountain Climbers I/C
• 40 High Knees IC
• 50 SSH IC
• 10 Burpees

The Thang

• 10 Merkins
• 20 Big Boy
• 30 Air Squats
• 40 Walking Lunges (20 per leg)
• 50s Elbow plank

Mosey around parking lot after each round. Rinse and repeat 4 times

Next up

• Jumping Lunges x 10
• Burpees x 10
• Jump Squats x 10
• Flutter Kicks I/C
• Mountain Climbers x 20 I/C
• Calf raises x 20
• American Hammers x 25 I/C
• SSH x 25 I/C
• Mosey around parking lot
• 1 min wall sit

Rinse and repeat 2x

The Pledge

COT

• Announcements
• Prayer Request

YHC closed out with Prayer

Thanks for allowing me to lead this evening and always enjoy bootcamps at Midoriyama..

Over and out,

Breaker Breaker