Madonna v Morrisette

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WARMUP: ssh/mnc/im/hbw/wm, yoga flow

THE THANG:

Mosey to lot past Persian Grill

Run a lap around the 2 islands followed by 3 exercises (merkins, squats, lbc)… increase reps after each lap tel:5-10-15-20-25.

Mosey to upper lot behind CFA

Run a lap around the 2 islands followed by 3 exercises (shoulder taps, lunge, flutter)… increase reps after each lap tel:5-10-15-20-25.

1×10 set of Dips on the guard rail

Mosey back to flag

4 corners in the main lot with 3 exercises (SSH, plank jack, big boys) 5 reps 1st round, 10 reps 2nd round. We got 1/2 way through round 2 and then went back to flag for Mary

MARY: box cutter burnout – 20 reps

ANNOUNCEMENTS: ao Chester tomorrow 545 leave from Baxter Starbucks, 4bs nov 7, Xmas party

COT: praise for getaway weekend w M. Prayers for medical tests/procedures and marching band competitions

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Slow down

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WARMUP: stretching and the regulars (10reps each)
THE THANG: mosey to sunbelt parking lot. 3 sets of each at 20 reps at various locations in the parking area.
Merkins, lbcs
Squats, American hammers
Shoulder taps, flutters
Calf raises, bicycles
Dips, leg lifts
MARY:
ANNOUNCEMENTS: news letter
COT: prayers and praises around the circle. Jobs, 2.0s aging parents

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Tribute to the Boss

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Soundtrack: Amazon Music Playlist: ”The Boss F3 30/30 Playlist”

Warmup: Merkins. Big Boys. Cherry Pickers. Planks. Bear Crawls.

Mosey to cinder blocks on the other side of campus.
Farmers carry two cinder blocks for a small lap after each exercise.
1. Jump Squats with Cinder Block. Oyo
2. Cinder Block Press (On your Back). Cadence.
3. Cinder Block Swings. Oyo.
4. Cinder Block Curls. Cadence.
5. Burpees. Oyo.
6. Skull Crushers. Cadence

Mosey back to the COT area.

Dora. 100 Merkins. 200 Squats.
The partner bear crawls to the light pole, and then moseys back.

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Pain and suffering with a happy ending

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WARMUP:
– Moroccan nightclubs
– Windmills
– Cherry pickers
– Imperial walkers
Mosey to benches and do a W.A.S.H.
– 50 hand release Werkins
– 50 American Hammers
– 50 Step ups (25 each leg)
– 50 Hip thrusts

THE THANG:
Mosey to poles
There are exercises at each pole around the middle school bus loop. Stop at each pole, starting with 1, compete exercise, then return back to starting pole and do one burpee per pole (1 burpee for pole 1, 2 burpees for pole 2, etc.). Run to next station, but stop at each station you pass and complete those exercises, run back to start.

Pole 1 – 5 Mike Tyson’s
Pole 2 – 10 Merkins
Pole 3 – 15 Squats
Pole 4 – 20 Monkey humpers
Pole 5 – 25 Big boy sit-ups
Pole 6 – 30 Diamond Merkins
Pole 7 – 35 Leg raises
Pole 8 – 40 Carolina Dry Docks

MARY:
ANNOUNCEMENTS:
COT:

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Cannoli walk

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WARMUP: slight slowsy over to our first stop for some imperial walkers, hillbilly walkers, and low slow squats

THE THANG: got in about 3 miles with a couple of stops. Every ten mins we stopped and did an assortment of exercises between: merkins, squats, walkers, calf raises, curls, bent over rows and overhead carrys.

MARY:

Last 30 seconds we did calf raises, want able to get abs in that time.

ANNOUNCEMENTS: bourbon and bbq, highway clean up, bethels, and post golf tourney

COT: circle of trust

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Nice New Pavement at WEP

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WARMUP: Run to the top of Main Street and take a left and head to the WEP amphitheater. Then some windmills and Moroccan nightclubs.
THE THANG: run around the nice new pavement at WEP. When you get back to the amphitheater, 10 merkins, 10 big boys, 10 squats. Increase by 5 after each of the first 3 rounds, then back down the ladder.
MARY: flutters to time (about 1 minute)
ANNOUNCEMENTS: lots of opportunities to get involved, so pick something and get involved
COT: prayers for good reports and prays for those taken too soon.

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Running with some exercises

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Pre-Run:
1.3 miles with Halfback

WARMUP:
Imperials, Hillbillies x10 each in cadence

Ran to the basketball court
10 dips & 10 step ups each leg

Short Jack Web of
Jump over the wall and back (that’s 1 rep) followed by 4 merkins.
Went up to 5 wall jumps.

Went back to the basketball court,
10 dips followed by 100m run x5
5 step ups (each leg) followed by 100m run x5

Ran to the bottom of the hill and faced the elementary school.

There are 4 light poles from the bottom to the top. Shuttle run from the first light pole to the second and do 10 jump squats. Repeat for the 3rd and 4th poles.

Wrapped up with 30 seconds of flutters.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Met at the ROF for a little bit of this and a little bit of that

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Normally, I’m the type of PAX that likes to create routines where you complete a lot of reps of a few different exercises when I Q a workout. Decided to switch it up a bit, and as my man JWOW like to say, we did a little bit of this and a little bit of that, but a whole lot of work was put in!

WARMUP: 3 minute mosey followed by all of the usual suspects with a proper call out – NEISPMICE. If you know you know!

THE THANG: After our warm-up we found ourselves next to the bars, shocker!!!

Bar & Cindy Work – 3 Rounds
Partner Up – Partner #1 on the bar dead hangs
Partner #2 10 Thrusters w/ Cindy
After partner #2 completes 10 Thrusters, Partner #1 completes a max of 5 pullups and can come off of the bar while part#2 must complete 10 Diamond Merkins before switching to the bar.

Moseyed to a wall.

Wall Work – 2 Rounds Each
45 second wall sit – right into 10 jump squats

20 second extended arm plank hold w/ feet on the wall – right into 10 merkins w/ feet on the wall.

AB – Tabatta – 2 Rounds
Hold Crucifix Plank position for 30 seconds, right into 30 seconds of American Hammers

Moseyed to the loop around the playground.

Lap Work – 1 Round Each

Partner up for Catch me if you can
Partner #1 runs while Partner #2 performs 3 burpees, when Partner #2 completes the burpees he runs to catch Partner #1, switch! Each partner performed 3 sets of burpees.

Partner up for Catch the Bear
Partner#1 bear crawls while the Partner #2 performs 5 burpees, when Partner #2 completes 5 burpees he runs to catch Partner #1, switch, each team completed 1 lap.

Moseyed back to COT

MARY: We had 4 minutes left to work, so we worked!
AB – EMOM for 4 minutes
25 -LBCs & 15 Reverse Crunches

ANNOUNCEMENTS: Read your newsletter

COT: STK!

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I Miss The Sink

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WARMUP: gear up
THE THANG:
Partner up.
Round one weight vest and rucks on:
Partner one starts bag tosses while partner two completed ten sandbag squats and ten sandbag deadlifts then front carry’s to partner one. Partner two then bag tosses while partner one completes ten sandbag squat and ten sandbag deadlift then front carry’s to meet partner two. Both mosey back to the start where the kettlebells were left for ten swings and ten merkins. Mosey back to where the sandbags were left. Rinse and repeat for a small parking lot lap.

Round two:
One farmer carry both bags while the other farmer carry the kbs. Switched as needed but completed three burpees each time you switch. Big lap.

Round three: repeat round one for a smaller lap

Quick round of ten right arm kb snatch, ten goblet squats, ten left arm kb snatch, ten goblet squats and ten merkins.
MARY: some
ANNOUNCEMENTS: some
COT: It’s ok to let the ones you love know that you are grateful for them and appreciate all they do for you. It doesn’t have to be a special occasion or for any reason. Let them know.

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Tomato paste and urine?

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WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Down dog to up dog

THE THANG:
– Jog to HT wall by O’Reilly – Balls to the Wall 10 moves L, 10 moves R, Hold for 10 count

– Jog to back parking lot – Bear crawl w/ Merkins at each parking line

– Jog to Grace – 50 step ups (25 each leg)

– Jog to Kids R Kids learning parking lot – 50 J-Lo’s (25 each side)

– Jog to Fire Station – 50 lunges (25 each leg) – knees all the way down on the ground

– Jog to end of Palmdale Walk Dr – 25 Merkins

– Jog back to COT in reverse – 5 Burpees at each original stop

MARY:
– 20 Mountain Climbers,
– 20 Heels to heaven,
– 15 LBC’s,
– 15 Box-cutters

ANNOUNCEMENTS: Read your newsletters

COT: It is what it is…

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