Three men posted this morning to do some circuit iron tossing.
COP
Corned Beef brought the clubs and jump ropes so the PAX made some stations and got to work. The stations rotated between upper body, lower body and core exercises. The jump roper was the timer.
Some boat canoes and GRAMS to end the workout.
Numbers, names, Corned Beef took us out.
2 men posted on a cold morning to throw some iron around. The PAX decided to do a Tabatha workout.
COP – mosey around parking lot then various warmup exercises.
Tabatha – 20 seconds on, 10 seconds off, 6 sets each. Exercises rotated from lower body, upper body and core exercises .
Numbers, names, Yardsale took us out.
4 men posted at Dapile with some good weather. Corned Beef brought his bag of tricks and the PAX decided to hot potato the Q.
Opus Q:
COP – various exercises
Dora – partner up 50x jump squats, 100x merkins, 150x lbc
Corned Beef Q:
mosey to basketball courts, setup a 4 corner circuit. C1 squats, C2 flutter kicks, C3 merkins, C4 75x jump ropes (timer)
Phonics Q
Partner up; p1 pull ups/dead hangs, p2 running jump ropes (timer). Rinse and repeat 3x.
Bulkhead Q:
Mosey back to flag. Ring of fire abs. Ring of fire squats. Some broga sun salutations to close out.
Numbers, names, Opus took us out.
Good 2nd F at Local Cup
3 men posted today to swing some bells on a chilly morning.
Mosey with kb to bus loop for some COP.
Pyramid workout
Stopping at each light pole the PAX would do an exercise starting at 1 rep each and increasing reps each round up to 5 and then back down to 1. The exercises were: squats, lawnmowers, WW2s, calf raises, clean and jerks, American hammers.
The went all the way up 5 reps and back down to 4 before time was up.
Numbers, names, Surf n Turf took us out.
Today being the 250th birthday for the Marine Corps, YHC had an USMC themed workout.
YHC decided to show the PAX what a Parris Island boot camp style squad bay beat down looks like.
COP – various warmup exercises.
Squad Bay – The PAX lines up as they would in a squad bay, facing each other about 10-15 ft apart. We decided to use the parking lot numbers as our starting position.
11s – The PAX facing each other does monkey humpers at the starting position, bear crawl to middle to meet for some buoya merkins.
Triple check – YHC introduced the PAX to the quarterdeck, where Marine Corps recruits receive additional motivation by a drill instructor. For our scenario, we used the sidewalk as our quarterdeck. Same starting positions, P1 does SSH, P2 squats, P3 is the timer, runs to quarterdeck and does 5x burpees. Rinse and repeat.
During the triple check recruit Yardsale decided to mess up the rotation, so true to Parris Island style, the entire PAX goes to the sand pit for further character development. We mosey to front of school, P1 wall sit, P2 run to sidewalk 10x 2 count imperial walkers. Rinse and repeat 3x.
Circle up for ring of fire merkins. Mosey back to flag for ring of fire core. Recover.
Numbers, names, Corned Beef took us out.
YHC pulled into the parking lot to find Patches from Lancaster, PA revisiting our beautiful city for his work. Surf n Turf brought his jump ropes so it was perfect conditions for some triple checks.
COP – various warm up exercises
Triple Checks – few rounds of triple checks with the jump ropes/mosey around parking lot as the timer. P1 and P2 rotated various kb exercises.
Numbers, names, Patches took us out. It is always nice to see visitors come back to our AO and post.
4 men posted on a cool morning to get their kb beat down in.
Mosey around parking lot then some COP.
Tabatha workout – 20 seconds on, 10 seconds off, 6 sets per exercise. Exercises rotated between upper, lower and core body.
Numbers, names, Surf n Turf took us out.
YHC was rolling in real hot while Opus led the rest of the PAX with some COP. Corned Beef brought some jump ropes and other toys. The PAX decided to setup some stations in front of the school and do a circuit workout. Rinse and repeat with mixing in different exercises.
Mosey back to flag for some ring of fire squats and some GRAMS.
Spit joined us at the end of his 9 mile run.
Numbers, names, Spit took us out.
Good 2nd F at the Local Cup
4 men posted today for a kb complex workout.
COP – various warmups
KB Complex – combo exercises targeting multiple muscle groups
Complex 1 – lawn mower to snatch, one person jumping rope as timer. Rotate, rinse and repeat for 2 rounds.
Complex 2 -thrusters, jump rope as timer
Complex 3 – demon crushers to WW2s w/ press, 20 reps then mosey around parking lot, rinse and repeat for 2 more rounds.
Some GRAMS to close out
Numbers, names, Corned Beef took us out.
5 men posted for Raider Run/Ruck, 3 ruckers and 2 runners. The ruckers did the Giles loop and runners did the Craney Island loop.
Numbers, names, Bam took us out.