Had a more than Moderate workout at Slow Burn on April 19th. All were pushed and got 1% better with Burpees.
Everyone loved my Q this past Friday. We had 3 buckets placed around the parking lot with various exercises to pick from each bucket. Many of you have struggled through it before. If you haven’t it truly is one of the more inventive and talked about workouts in the Fort. Just ask me about it next time. Really.
Somehow Anchorman was the hero as he managed to pick the one ticket that had only 2 burpees. Winner.
We had a great COT, with Spectre bringing his heart after the very long few weeks that he and his family have been through. If you’ve given them a thought or a prayer recently he is grateful.
Boogie Down can use some prayers dealing with some “Senioritis” (as we have been there) and props to Double D for this weekend’s wedding festivities. Sprocket’s excited about a 2.0 baptism and I’m traveling this weekend for the death of my stepfather. I’m sure there were others I’m missing. Safe travels for Peach Stand.
-30-
I stole this from 3D but it’s always a good workout.
Uno
Blue – Merkins / Curls
Green – LBC
Yellow – Squats / Goblet Squats
Red – lunges / Chest press
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color
Board of Pain:
1.
25 v ups / leg lifts
50 crunchy frogs
25 big boys
50 American hammers
Run 1/4 mile
2.
25 plank jacks
50 LBC’s
25 Peter Parker’s
50 mountain climbers
Run 1/4 mile
Repeat 1
Repeat 2
WARMUP: Mosey, Abe Vigoda, baby arme circles, MNC, honeymooners, downward dogs.
THE THANG: Line up against wall, each Pax did a bear crawl, burpee, plank jack.
Mosey between Persis Grill, Lowe’s and up & down parking lot. Each corner Pax will pick a card, do the work out and mosey on.
MARY: None
ANNOUNCEMENTS: Blood Drove, read your newsletter.
COT: Prayers for students & Pax traveling out of area, sick family members.
WARMUP: slow mosey and some up and down thingies
THE THANG: crazy 8s and a quick jacobs ladder
MARY: soothing count of Catalina Wine Mixers
ANNOUNCEMENTS:
COT:
WARMUP: Moroccan night clubs, windmills, cherry pickers
THE THANG: start in the center with one burpee. Go to each corner and do 5 reps. Return to center and increase rep by 1, increase rep at each corner by 5 reps.
1st round exercises: flying squirrel, merkins, squats, and Bobby hurleys
Go back down in the same increments
2nd round exercises: CDDs, hillbilly walker, C. Dry Docks, LBCs – center was imperial walkers
MARY:
ANNOUNCEMENTS: convergence, check presentation
COT:
Start of the workout there was NO RAIN!
WARMUP: Slow mosey around the parking lot where PAX gather to get the heart rate up and warm up the muscles. Then pentagon up for 10-15 of the following:
* SSH
* Windmills
* Imperial walkers
* Big arm circles, forward and reverse
* Strawberry pickers
Then move over a couple rows of parking spots to…..
THE THANG:
Round 1: 10s
Progress through 10 parking spots, do an exercise at each parking spot, then a movement to the next spot, do the next rep of the exercise, same movement to the next spot, and so on, until you get to the 10th parking spot. Turn around and repeat, but with different exercise and movement. Reps increase by 1 with each parking spot….starting at 1, then 2, 3, 4, …..10 reps. That makes 55 reps of each exercise.
Exercises, movements:
1. Merkins, lunge
2. LSS, lunge
3, CDD, bear crawl
4. LBC, crab walk
Great mumblechatter throughout! Then on to….
Round 2: Lucky 7s
7 exercises, 7 reps each, 7 rounds
We moved over to Lowe’s to get under cover because it started raining a little and Twister did not want to be out of sorts and wet for McGospel.
7 exercises:
1. More merkins 4ct
2. More LSS
3. Situps
4. Flutter 4ct
5. American Hammer 4 ct
6. Mountain Climber 4ct
7. Monkey Humper 4ct
We got through 6 rounds before we timed out and had to go to COT.
ANNOUNCEMENTS: Read your newsletter! Get involved.
COT: Asked each PAX for a prayer and praise. We lifted them up to Him.
We got a little wet, but it was not cold and we are not made of sugar, so we did not melt away. Great way to start the day!
Thanks Peach Stand for the opportunity to lead!
SYITG
– NASA
Day before D2D relay so decided to take it easy on legs. Quick disclaimer than slow jog around lot, back to start point for a few basic warm-ups. Then partner up for lazy dora: P1 does 10 merkins will P2 holds plank, switch back and forth until 100 total. 200 V-ups. P1 does 20 V-ups will P2 does 90 degree leg hold. Flapjack up to 200. 100 2 ct shoulder taps. P1 does 10 while P2 does 6 inch plank hold. Flapjack upto 100. 200 LBCs. P1 does 20 LBCs while P2 does 6 inch (10 degree) leg hold. Flapjack up to 200. Slow jog to behind Lowe’s. Using guardrail, 10 dips, 10 derkins, and 10 incline merkins. Jog to other end and repeat. Jog to side of lowes. 8 hand release merkins, 8 mtn climbers, 7,7,6,6…1,1 then jump back to 8 & 8 to finish. Lots of bitching on this one so I was happy. Jog over to Indian restaurant, 8 Flutters, 8 Hello Dollies, 7,7,6,6…1,1 then back to 8,8 to finish (legs never touch). Another crowd pleaser. Just a few mins left so back to COT for a few stretches. As promised, didn’t hit legs today so everyone was fresh to run D2D. Thx for the nod Peach Stand!
WARMUP: various around the parking lot
THE THANG: partner Dora with 100 merkins, 200 squats and 300 lbcs with a run to the other end of the strip in between
We did various waterfall rounds ( bond jacks, bear crawls, etc) while the rest of us did a wall sit outside persis
MARY: a few
ANNOUNCEMENTS:
COT: