Author: Stone Cold (Page 2 of 2)

No FNG’s so we started with the pledge.

Warm-up
SSH 20 IC
LBC’s 20 IC
Merkins 10 IC

Workout
Moseyed to the parking lot of the old Harris Teeter but on the way had to stop and grab a rock.  Once at the thing was to perform 5 reps of Merkins, LBC’s, Squat with a Shoulder Press (w/rock), WWII’s, SSH, Bicep Curls w/rock, and Burpees.  After those 1 lap around the building.  Rinse and report for 3 rounds.

Then we kept our rocks and walked to the parking lot and partnered up. P1 would run to street while P2 did exercise.  We used the same exercises as made sure everyone was completely happy.
Then we kept rocks and did lunges, Sprints w/o rocks, and more lunges.  We returned to rocks to their home and stopped by the bank wall for 20 Derkins, 15 Dips, 10 Derkins and 5 Dips.  Moseyed to Snowballs where Gastone led Flutters and we finished with American Hammers.

I pray that these men will leave as faster and stronger leaders to handle anything that life throws at them.

It appeared that the threat of rain this morning may have scared off some, but we must move forward.  There were no FNG’s so we started with the pledge.

Warm-up:

20 SSH
20 Squats
20 Merkins
20 LBC’s
20 CDD

Continued warm-up to the Bellacino’s dock where we performed 2 rounds of dock jumps with lunges down the walkway.

Workout:
Mosey to the front of Bellacino’s where we performed 23 Burpees (23 NYPD Officers killed on 9/11)

37 SSH  ( 37 Port Authority Officers killed on 9/11)

We partnered up and made our way to the front of the old Harris Teeter. P1 did merkins while P2 ran to Neal Hawkins.  Team total was originally 343 but I threw in an Omaha to 300, we will make up the 43 later.  (343 NYFD Firefighters killed on 9/11)

From there we ran around the parking lot and did two rounds of Indian Run.  The last man did 2 burpees and had to sprint to the front.  Thanks to Turtleman and Gastone for the push, I had to sprint half the parking lot since they decided to sprint as well.

We made up the 43 with some LBC’s

Lunges then sprints, then sprints and lunges.

1 minute rounds of Rocky Balboa (2 rounds)

More sprints and lunges.  While we were recovering, JK2 had some jokes about….well you can ask him.

Moved over to the Advanced Auto Parts dock (thanks Gastone for pointing it out) and we did 3 rounds of Merkins at the top.

Running low on time (and jokes) we moseyed back for 30 of the World Famous “Gastone Flutter Kicks”.

Once again I was honored to lead on Patriot’s Day.

Prayers for those affected by Harvey and Irma, and to the family, friends and colleagues of the victims of 9/11. We will NEVER FORGET!

Pledge and disclaimer

Warmup
SSH 20 IC
2 Burpees
LBC’s 20 IC
4 Burpees
Squats 20 IC
6 Burpees

Mosey to the wall in front of the bank
20 Derkins, 20 Dips, 10 Derkins, 10 Dips ( All OYO)

Mosey to the dock next to Bellacino’s (thanks Gastone)
Jump the dock then bearcrawl the wall and jog to the parking lot for 5 burpees. Repeat with 4 burpees, 3 burpees, 2 burpees and 1 burpee.

Walked to the front of the old Harris Teeter and did speed bump merkins (10 to 1)

Partnered up. While partner 1 ran the second did LBC’s and switched for 2 rounds.  Same idea with WWI’s, Flutter Kicks and Squats.

Split up and did 2 rounds of parking lot sprints.  (Turtleman enjoyed them so much he did 3 rounds)

Then lunged from one parking space line to the other with 10 burpees. Lunged back for 20 LBC’s.  Lunged back for 5 burpees.  On the way back, we lunged and bear crawled.

Moseyed back to the wall and OYO 10 Derkins and 10 Dips.  Back to Pelicans and circled up for 20 American Hammers and 20 LBC’s (OYO).

Announcements: Give 2 Give, Speed for Need, Special Olympics Burpeethon

Welcome FNG Pho Cotton.

I tried to focus on upper body since last week Gastone killed my legs and Shortsale gave me a sixpack!  Great work by everyone.

After the pledge, we warmed up with 25IC Side Straddle Hops and 10IC Merkins.  We then moseyed to the park.

With the temperatures forecasted to reach 100 degrees this week,  what better number to pick for some partner exercises.  While partner 1 performs as many merkins as possible, partner 2 was doing lunges.  As a team they must complete 100 then mosey around the baseball fields.  The other four exercises were LBC’s, Side Straddle Hops, Derkins and Burpees.  After each round a lap around the fields.

Then we made it out to the parking lot and used parking space lines for side shuffling merkins with a quick run around light poles.

At the conclusion, a Jail Break was encouraged and a strong performance from JJ, Bulldog, Freight, Sargento and Splinter was seen.

When I Q I always try to punish, I mean push everyone and was not disappointed this morning.  I was very proud of everyone for working hard and making themselves stronger.

Special thanks to T-Square for the thirst quenching Mountain Spring Water.

It was also a pleasure to meet Splinter from F3 Sommerville and FNG (Zigzag).

Warm-up
1. Side Staddle hops
2. Imperial Walkers
3. LBC’s
4. Merkins

After a short warm-up, we moseyed to the park where we found a small hill.  We partnered up and partner #1 would back peddle up the hill three times while partner #2 was doing burpees.  Each team had to complete 100 burpees.

Then we moved onto the running track around the baseball fields and ran two laps. When you met your partner on lap 1 you completed 10 merkins and 10 LBC’s.  On lap 2 we completed, you guessed it, 20 merkins and 20 LBC’s.

We huddled up and took a plank position and each man got to choose his exercise and perform 10 reps.

To give our shoulders a rest, we did lunges halfway across the parking lot and sprinted to the other side, then back peddle and backward lunges.  We liked it so much we did it twice.

We finished with Gastone leading us in some flutters, and moseyed back home.

Warm-up: Side straddle hops, LBC’s and Imperial Walkers

We began with 5 burpees in the middle then ran to a side 1 and completed the exercise.  Back to the middle for 5 burpees and to side 2.  We completed all 7 exercises

Side 1

1. Seal Jacks 15
2. Squats 2
3. WWI sit-ups 25
4. High knees 30
5. WWI sit-up 25
6. Squats 20
7. Seal Jacks 15

Side 2

1. Merkins   10
2. Mtn Climbers 20
3. Imperial Walkers 30
4. Flutter kicks 40
5. Imperial Walkers 30
6. Mtn Climbers 20
7. Merkins 10

Went to the benches and did some dips and dying cockroaches.

Finished up with a wall sits and more burpees.

Very proud of the group!