Category: Varsity

Get things done. Zero snark.

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WARMUP: big loop around parking lot, SSH, windmills, cherry picker, low slow squat, slow merkins.
THE THANG: ran to the elementary school parking lot on the left. Ran from one side of the parking lot to the other 4x. At each side of the parking lot, we did: 25 merkins, 25 squats, 25 four count flutters – so a total of 100 plus running back and forth.

Round 2 was on the other side of the school on the basketball court running back and forth on the court.

25 CDD, 25 lunges (single count), 25 Freddy mercury (double count) – all times 4 for 100.

Round 3 top of the hill by the pull up bars. Just 2 sets. Merkins were 8 each of diamonds, ranger, wide arm; then calf raises 8 each of in, regular, and out. Last was 24 LBCs. Run to cinder blocks but do 1 pull up at each bar on the way there, then do merkins, calf raises, LBCs again. Then pull ups at each bar again.
MARY: a few rounds of Mary
ANNOUNCEMENTS: short and sweet
COT: completed

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Y’all ever met Tinker Toy?

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WARMUP:
20x SSH IC
10x Windmills IC

THE THANG:
Didn’t know what to do this morning but DID know I didn’t want to stay cold, so I busted out a routine from one of Rock Region’s finest.

Moseyed to breezeway around the corner with benches on both sides.
Between each of the following rounds, run down and around the roundabout and back.

Round 1:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats

Round 2:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats

Round 3:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
20 Mike Tysons
20 Jump Squats

Round 4:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
20 Mike Tysons
20 Jump Squats
20 Clap Merkins
20 Jump Squats

Simple and highly effective

MARY:
Abs were feeling left behind.
30x Flutters IC
1m Plank
5x J-Lo’s IC
15x Big Boys OYO
20x Explosive somethin-or-others IC… Dying cockroaches, but with form and energy
20x LBC’s

ANNOUNCEMENTS:
CSAUP Tomorrow
Rock Region 10-Year Anniversary Extravaganza coming up

COT:
Prayers for healing and jobs and marriages lifted

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Helluva Tabata

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WARMUP: dynamic plank warmup with upward and downward dogs
THE THANG: (see attached image below)
tabata 30”exercise1 & 30” exercise2 then 30” rest — 6 exercise sets at the pull-up bars with cindys— 2 rounds

tabata 30”exercise1 & 30” exercise2 then rest 30” – 3 exercise sets in the endzone — 2 rounds

MARY: reaching pickle pointers were the crowd favorite

COT: Top Hits of 2023 were not a crowd favorite of the 9 pax in attendance. There’s always next year.

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Varsity HIITs

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Varsity HIIT routine
12-15-2023
Thang 1: HIIT routine
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Pickle pointers
Bobby Hurley’s
Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
Peter Parkers
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat jumps
step ups
SSH
Repeated the three chapters
Did bear crawls between chapters.
Finished with Airbornes.

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360 – 120 = 240

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WARMUP: Motivaters, mosey, circle plank shuffles
THE THANG: W/ Coupons:

1) Overhead Press x 25; hill w/ coupon
2) Rows x 25; hill w/coupon
3) Squats x 25; hill w/coupon
4) Flutters x 25; hill w/ coupon
5) Pull-ups x 10; hill w/ coupon
6) Man-makers x 10; hill w/coupon
7) Repeat 2x

MARY: 2-min Plank
ANNOUNCEMENTS: claveboss; Christmas party; golf
COT: Yes

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Dead Hang Dora

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WARMUP: one lap around track and then typical warmup- core focus
THE THANG:

Bear crawl Indian run from bottom of bus loop to benches by school

10s 3 rounds

Derkins,  step ups
Irkins , Bulgarian squats

Mosey to pull up bars

Three rounds

5 Pull ups
10 merkins
With Cindies 15 squats

Run to bottom of hill and complete exercise in between rounds

15 Mike Tyson’s
10 Mike Tyson’s
5 Mike Tyson’s

Dead hangs Dora

Partner 1 dead hangs

Partner completes following exercises

100 overhead presses
150 Rows
200 Curls

When achieving failure switch to wall sits

MARY: none
ANNOUNCEMENTS: golf tournament, bethel mens
COT: prayers for Spectres son Jeb

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Forgot the Video

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WARMUP:
THE THANG:
All With Blocks
1. 25 Squats, 25 Curls, 25 Swings, 25 Overhead Press, 25 Bent Rows. (run to bars and do 3 pullups)
2. 25 Squats, 25 Curls, 25 Swings, 25 Overhead Press (run to bars and do 3 pullups)
3. 25 Squats, 25 Curls, 25 Swings (run to bars and do 3 pullups)
4. 25 Squats, 25 Curls(run to bars and do 3 pullups)
5. 25 Squats (run to bars and do 3 pullups)
Thang #2
5 Step Ups & 5 Dips: run lap and finish with Bear Crawl
**increase reps by 5 and finish with 5 rounds
Wrapped up with Bring Sally Up doing Squats

MARY:
ANNOUNCEMENTS:
COT:

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Rally Round NaFo

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There’s something special about having 3 people posting together. The group is small enough to keep everyone together and it’s easier to have some meaningful conversation along the way. I really enjoyed my time with these guys this morning. IT was a cold one!
WARMUP: 10 SSH, Imperial Walkers, merkins, Mt. Climbers
THE THANG: A leisurely run around NaFo, We toured the campus while stopping at each feature to various exercises. At each stop we discussed Thankfulness and what our response should be to all that we are thankful for.
MARY: LBC, Flutters, dying cockroaches
ANNOUNCEMENTS: Bethel Men’s Shelter
COT: Prayers for all that we are thankful for!

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