WARMUP:
Moroccan nightclubs, windmills, cherry pickers, imperial walkers
Mosey for some merkins and low slow squats
THE THANG:
Top Gun
Mjolnir
The Hodor
Dirty Man-Makers
MARY:
Man-makers for 30 seconds
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Yes
THE THANG: 3 miles & smiles with squats, step ups etc
MARY: Yes
ANNOUNCEMENTS:
COT: Yes
WARMUP: Mosey around for some awesome smells – while enjoying the smells on the backside of teeter – butt kicks, high knees, karaoke * 2, and then SSH, low slow squat, and windmill. Mosey to front of teeter.
THE THANG: Start with 11s in the front parking lot – merkins and jump squats. Once completed, grab a rock (next to pilates place) and complete the following – 25 curls, 25 chest presses w/ flutters, 20 curls, 20 chest presses w/ flutters, 15 curls, 15 tricep extensions, 15 chest presses, 10 curls, 10 tricep ext., 10 chest presses, 5 squat thrusters, 5 curls, 5 tricep ext., 5 chest presses. Return rock and mosey to side of teeter for wall work. Hold seated position while the ends of the line bear crawl to the concrete, 2 merkins, and crawl bear back. Reset to seated position and do the same thing but broad jump, merkins, and broad jump back. Mosey to back of teeter – wind sprints in groups of 4. We completed these 3 times with a round of nur at the end. Mosey back to COT, hold plank until 6 am.
2 ruckers as well
MARY: no time
ANNOUNCEMENTS: newsletter
COT: prayers and praises around the horn
Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbilly Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot
The Thang:
1. 4 Corners:
Corner 1: 10 Merkins
Corner 2: 15 Squats
Corner 3: 20 LBCs
Corner 4: 25 Calf Raises
➡️ Lap 1: Mosey between corners, Lap 2: Lunges between corners, Lap 3: Bear Crawl between corners
2. Partner Work:
P1: Plank
P2: 10 Merkins, then jog 25 yards and back
Repeat with:
20 Squats / partner holds Al Gore
20 Big Boys / partner holds 6 inches
20 Mountain Climbers / partner holds plank
3. Dora:
Partners:
100 Carolina Dry Docks
200 Shoulder Taps
300 LBCs
➡️ One partner works, the other jogs 25 yds and back.
4. Finisher:
Dips
Leg Ups
Derkins
3 Rounds: 10-15-20
Mary:
American Hammers – 15 IC
Rosalita – 20 IC
Hello Dollies – 20 IC
Flutters – 20 IC
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: usually stuff
THE THANG:
All 1 group:
ONE BELL
1-2-3-4-5-4-3-2-1
Swing
Am.Swing
Goblet squat
Thruster
Set/Deadlift
Deadlift to High Pull
Set for # breaths = # reps just finished
Take a lap… end by Tires. Split into 2 groups. 1 group on Tires (Monkey King), other group in the grass. Switch will happen when Tires group finishes
Monkey King – TIRES
Edge of Tire for higher ROM
1-2-3-4-5-4-3-2-1
Alt. Devil’s Halo
Deadman-to-Barbarian
Alternating one arm, clean
Alternating one arm snatch
Eye of Sauron (2-hand snatch)
Set for # breaths = # reps just finished
On the Grass:
Murder-Bunny Hump = MOT
Body Weight Exercise
KB Exercise
Switch Kicks
25 x each side
Wide-stance Swing-Chops
10 x each side
Plank to Hip Twist
25 x each side
Turkish Get-up
5x each side
Lunge to cross heel-tap
25 x each side
Underswitch to Crab-Press
5x each side
Rinse-Repeat until Tire group is finished
MARY: no time
ANNOUNCEMENTS: Cannoli Run, T&H-CSAUP, other newsletter stuff
COT: yup
WARMUP:
THE THANG:
MARY:
LBC’s, American Hammers, Box Cutters
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is… Personal prayers for those in attendance.
Lots of dudes showed up to the Pond Party this morning .
Pledge..Let's go
First stop, The Pharmacy for SSHs and a couple burpees
Next Stop, New parking lot, Old Hardee's
10 merkins, 10 Squats, 10 LBCs.
Partner up with like speed so you and partner arrive at the destination at same time. I didn't do a good job explaining this, no worries we made it safely to the Post Offices
Same exercises, back to the parking lot, same exercises with partner dips and merkins until six arrives.
Next, we ran to the First Baptist Church parking lot. I did my best to describe this workout as the merkin mile, 20 merkins at each island, each lap, 5 laps = 1 mile. Once complete, we did the same routine swapping out the merkins for squats and LBCs.
Back to COT
Prayers for Wegmans Boston Marathon adventure.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: dynamic and the regulars
THE THANG: movement throughout the AO that hit most body parts
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers and praises all around but jobs, family, marriages were emphasized