Tag: Pillsbury

Stretch, Run, and Whatever KB was Gettin’ Done – from Bolt

YHC got a HC from Pillsbury the night before, making him a Kotter and thus, there was no backing out of the gloom this rainy morning. The S&M crew found the marathon preppers fast at work well before the disclaimer as we made our way to the pavilion with a guest appearance by KnOTS’ own Scantron. KB brought toys and flailed about as the S&M crew did their thing.
We reassembled in the rain for COT; honored as always.

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November 13, 2024
Like a Virgin – from Space Cowboy

Thankful for the opportunity to be VQ and I am looking forward as Q for future beat downs. We even had a special “Uptown” guest @gabrielle who EH’d and brought me in as a FNG at KennaRidge back on Nov 15. I appreciate all of the support.

Started on time with Disclaimer
Mosey to playground
Special guest was late so burpees x3 for all PAX

Warmerama IC
Slow Squats x 10
High Knees x 15
Toy Soldiers x 10
Forward lunges x 10
Forward Circles x 15
Backward Circles x15
Seal Claps x 10
Chinooks x15
Hillbilly’s x10
Plank Walk Outs x5

Mosey to JPAX
Round 1 – 6 min AMRAP
Merkins x 12
Dips x 12
Shoulder Taps x12
Burpees x 12
Run up JPAX stairs down ramp

Round 2 – 6 min AMRAP
Air squats x 12
Forward lunges x12
Box jumps x12
Mountain Climbers x12
Run up JPAX stairs down ramp

Round 3 – 4 min AMRAP
Dips x12
Box jumps x12
Shoulder taps x12
Air squats x12
Run around JPAX pebble pond

Mosey back to Playground
Superman with Extensions x10
Peter Parkers x10
Parker Peters x10
Captain Thors x10

Round of Mary: Crunchy frog; Tin Snips; BBSU; Penguins; Reverse planks with leg lifts; 3 count plank holds; wife pleasers

COT
Announcements
Intentions: Wedding Planner’s daughter, Big Willie’s mom, War Eagle’s new baby daughter
Prayer

+2

January 9, 2024
Around DaHeartened by the enthusiastic showing of faithful HIM’s, YHC lead the PAX on a bisk mosey to the RockPile for Warmups SSH Imperial Walkers Side Lunge Stretch Arm Circles High Knees/ButtKickers MAIN THANG we toured the Metry Track, stopping at points of interest along the way. Start with med/large rocks #1 3 Sets 10 OHP 10 Curl 10 Row 10 SUMO Squat Leave Rocks as we found them #2 Mosey to the hill BearCrawl UP/Over 20 4ct SSH 4x Take a 30 ct while Hawg regailed us on the history of F3 in our region. #3 On stadium Seats Incline MErkins starting at 1, advance to next step 2, 3, etc all the way to the top Derkin 9,8,7 etc to the bottom 30 ct as Hawg continue to dig up treasured memories or the F3 Nola birth story. #4 At Playground 5 PULLUPS 10 L/R Step ups 3x Hawg continued …. #5 Under a shelter – using the tables On your back, legs over the edge, Low/High leg raises, 20ct People Chair on the poles, 30 sec ON the table, face down, rev leg lifts, 20 CT 3x And Hawg continued the story…. Mosey back to the flag for a short Turkish Getup lesson, then COT. Woild – from Kenna Brah

October2014

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January 8, 2024
Run, Run, and run more – from PVC

Stretch arms
Abe vigoda
Calf scoop
Grass grabber
Peter Parker
the old man bogey
Wife pleaser
Flutter kicks
imperial
Walker

11’s Merkins run the steps BBS run down the ramp

Variety of exercises on Pad with timer being a runner to the can with 3 squats

COT

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December 30, 2023
11’s to stay warm – from PVC

Stretch arms
Abe vigoda
Calf scoop
Grass grabber
Peter Parker
the old man bogey
Wife pleaser
Flutter kicks
imperial
Walker

Mosey
Donkey kicks calf raises

Mosey
Dips step ups

Mosey
11’s Merkins bear crawl bbs lunge

Mosey LBC

COT

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December 30, 2023
Ruck and Run – from Kenna Brah

Runners Ran and Ruckers Rucked

+1

December 28, 2023
Ruck and Run – from Kenna Brah

Runners Ran and Ruckers Rucked

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December 28, 2023
Objects on the field are heavier than they appear – from Kenna Brah

With a truckload of HIM building gear YHC arrived to find 3 chilly PAX anxiously preparing for a BD,

Said PAX assisted YHC with getting the gear on the field. While enduring questions and jests as to the objects of the gear we set about warming up. Other PAX trickled in as we did.

WARMUPS
Slow Grass Grabbers
Slow Hold Vagodas
Arm Circles
Butt Kickers/High Knees
Fence Crossers
Self Love

We laid out the gear in stations:
40# Sand Bag for Squats
30# Coupon for excercise of choice
20# Weighted tire drag as timer across field and back
45# Bar for Curls
6# Weighted bat for MACE work
2-30# plates for Farmer Carry
60# SandBag for Kettel Bell
40# Sandbag for OHP
40# Sandbag carry across field and back

Timer starts the work while a PAX member did each station, we got through 3 rnds of good work.
Took time to return the gear and COT.

+2

December 28, 2023
Objects on the field are heavier than they appear – from Kenna Brah

With a truckload of HIM building gear YHC arrived to find 3 chilly PAX anxiously preparing for a BD,

Said PAX assisted YHC with getting the gear on the field. While enduring questions and jests as to the objects of the gear we set about warming up. Other PAX trickled in as we did.

WARMUPS
Slow Grass Grabbers
Slow Hold Vagodas
Arm Circles
Butt Kickers/High Knees
Fence Crossers
Self Love

We laid out the gear in stations:
40# Sand Bag for Squats
30# Coupon for excercise of choice
20# Weighted tire drag as timer across field and back
45# Bar for Curls
6# Weighted bat for MACE work
2-30# plates for Farmer Carry
60# SandBag for Kettel Bell
40# Sandbag for OHP
40# Sandbag carry across field and back

Timer starts the work while a PAX member did each station, we got through 3 rnds of good work.
Took time to return the gear and COT.

+1

December 28, 2023
The Tide Rises, The Tide Falls – from Charmin

The more things change, the more they stay the same. The Ruckers rucked, the Knoters Knotted,

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December 27, 2023