Tag: Senator Tressel

Jock jams tabata

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WARMUP: mosey to loop for IC exercises and stretches
THE THANG: Head to toes Tabata – 8 cycles, 6x sets ea. 25 secs on, 10 secs rest/1 min recovery.
1. cdd/run lap
2. Dips/crab walks
3. Merkins/butt kickers
4. Lbc/bearcrawl
5. Superman’s/run lap
6. Monkey humpers/lunge walks
7. low slow Squats/recovery
8. Calf raises/ mosey back to cot
MARY: no time
ANNOUNCEMENTS: bethel serve needs signups, rock region 10 year, Jaegar, cannoli run
COT: prayers for injured pax, prayers/praises for clear minds during transitions in life

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Where are the Box Jumps?

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Disclaimer disclaimed.
WARMUP:
Mosey around HT parking lot. Circle up for
– 20 SSH IC
– 10 Windmills IC
– 10 LSS IC
– 10 MNCs IC
– 10 Hillbilly Walkers IC
– Yoga

THE THANG:
A little Buy in first. 7’s with Burpees and Bomb Jacks. Sjouldve been Box Jumps but YHC forgot the boxes.

Mosey to grace Church parking lot for the real Thang. Board of Pain had 7 exercises. Do all exercises and run a lap. 1st round had 20 reps, then 30 reps, then 40 reps, and finished with 10 reps.
– Merkins
– Squats
– LBCs
– CDDs
– Monkey Humpers
– American Hammers
– Flying Squirrels

Senator Tressel’s alarm went off at 5:49am, he said “good bye” and began to leave. YHC thought this was odd, but knew he had already completed the workout so no harm no foul.

Timing was a bit off, so we did one last round of 10 reps of each exercise, then moseyed back to CoT for some Mary.
MARY: Flutters, Box Cutters and Hello Dolly

ANNOUNCEMENTS: Burpee Fest this Saturday, Bethel Mens Shelter, Jaeger coming up!

COT: Stays in CoT.

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communication is key

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WARMUP: Intro, mosey, warmup on the hill next to the church then mosey to church.
THE THANG: Thang 1: Deliberately gave confusing ab instructions with a run but ended with 300 reps for Leg lifts, American Hammers and LBC. Talked about the message of communication being vital. Especially with our kids, M’s, jobs and as leaders.
Thang2: Mosey to Walgreens to the side road between buildings. Picked Pax to give 20 reps of an ab exercise and sprint to the other side. Rinse and repeat 4 times. Again, clear communication needed.
Thang 3: Mosey to HT and to the wall near the Auto shop. Split Pax up on opposite walls and bear crawled towards each other having to communicate so heads did not get hit.
MARY: Mosey to COT, and BW lead is brogo for cool down.
ANNOUNCEMENTS: AMRAMP for Autism, Q School, Ass Kicking April and Rock Hill 10 year.
COT: Prayers for health, communication with kids and patience.

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4 corner….ish 4-11-23

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WARMUP: Mosey to the middle school loop for:

Windmills, Imperial Walkers, Seal Jacks, Side Straddle Hops and of course burpees in between – working down 5-4-3-2-1

THE THANG: 4-11-23 – at each corner:

Round 1 – 11 burpees and 23 squats

In between – Wall sits with gratitude

Round 2 – 11 merkins and 23 lunges

In between – BTTW with gratitude

Round 3 – 4 burpees, 11 merkins and 23 side straddle hops

On the way back to COT – burpees at light poles – just because.

MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle

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We are the REAL National Champions

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WARMUP:
Disclaimer
SSH
Imperial walkers
Hillbilly Walkers
Moroccan NightClubs
Peter Parkers
Tappy Taps

THE THANG:
1st quarter:
Patty cake 11s , 1 patty cake and run to other parking lot island for 10 LBCs

2nd quarter:
Suicide DORA
First partner runs suicides to the four lines while other works on below:
– 100 Carolina Dry Docks
– 200 Dips
– 300 calf raises

Halftime – nice ten count by Skipper

3rd quarter:
In between 6 parking spaces broad jump to first line, bear crawl to next, repeat. Run back to beginning.
Do 10 Bobby Hurley’s
Repeat above
Do 20 Mountain Climbers
Repeat above
Do 30 Shoulder taps

4th quarter:
Let’s practice defense! In basketball defensive position (knees bent, hands high at eye level), shuffle left/right from cone to cone. So this with a brick in each hand. Walk back to front with hands held high.
Repeat 7x

Overtime:
American Hammers for Purdue
Leg circles
Dying cockroach

Cubbie’s message: Play till the whistle blows. No matter what hard thing you are going through, keep pushing yourself one step beyond what you are capable.

MARY:
ANNOUNCEMENTS:
COT: Decibels son’s surgery, families.

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2min Throwdown

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WARMUP: Typical warm-up mosey with exercises mixed in.
THE THANG: 2min rounds of:
Over the shoulders
Curls
1min rest
Sand bag throw
Reverse lunge walk
1min rest
Upright Row
Flutters w/ bag overhead (or slightly behind you)
Run big loop
Forward lunge walk
Bent-over row
1min rest
Squats
Overhead Press
1min rest
Thrusters
LBC’s
MARY: Yes
ANNOUNCEMENTS:
COT: Indeed – You should get to one.

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The dog ate my homework.

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WARMUP: mosey 1/2 mile to golf course parking lot. 15 ssh, 15 mtn. Climbers, 15 lbc.
THE THANG: 10 burpees, 20 alternating jump squats, 30 cdd, 40 squat jumps, 50 merkins run lap in between exercises 50 squats, 40 flutter kicks, 30 lunges, 20 of something, 10 burpees hand off to shady run 1/2 mile back to start point. 7s on the narlyist hill in tega cay jump squats and partner plank merkins. Mosey to playground 10 merkins 20 pulls, 30 step ups. Run and repeat. Finish with Mary.
MARY:
ANNOUNCEMENTS: newsletter says it all. If you don’t get it get yourself on the list to start.
COT: prayers for Ms, 2.0s and unspoken.

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All About the Ass Kicking Benjamins

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WARMUP:
Warmup:

SSH
Imperial Walker
Windmill
Hillbilly Walker
Honeymooner/Downward Dog

THE THANG:
Mosey to Grace

Dora at Grace
100 Merkins
5 Burpees with partner
100 Squats
5 Burpees with partner
100 Dry Docks
5 Burpees with partner
100 Lunges
5 Burpees with partner
100 LBCs
5 Burpees with partner

Serpentine Run with 5 merkins

Mosey to COT

Mary was completed

ANNOUNCEMENTS:
Bethel Men’s Shelter
AMRAP for Autism
Jaeger

COT:
Health
Recovery
Patience

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Ass Kickin’ Suicides

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WARMUP:
windmill
Imperial walkers
Hillbilly walkers
Cherry picker
Moroccan nightclub

Mosey w/out bell
20 merkins on curb in cadence, mosey
THE THANG:
Lunge walk to front of church
Count off by 4, set up for suicides

Board 1
10 man makers, run
15 goblet squats, run
20 lawn mower pulls – 10 each arm, run
25 American hammers – single count

Board 2
10 curls, run
15 low slow squats, run
20 halos, run
25 big boys, run

Board 3
10 upright rows, run
15 figure 8’s, run
20 overhead press – 10 each arm
25 lbc, run

Board 4
10 snatches, run
15 kettle bell swings, run
20 lunges – 10 each leg, run
25 box cutters, run

MARY:
ANNOUNCEMENTS:
COT:

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