The Golden Boy, Jr.

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WARMUP:
Parking Lot Mosey
1. 20 SSH IC
2. 10 Windmill IC
3. 15 Imperial Walkers IC
4. 15 Hillbilly Walkers IC
5. 15 Moroccan Night Clubs
6. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)

THE THANG:
1. 1 Lap – 25 Merkins
2. 1 Lap – 25 Flutters (SC)
3. 1 Lap – 25 LBC’s
4. 1 Lap – 25 Plank Jack (SC)
5. 1 Lap – 25 Squats
Rinse & Repeat
MARY: No Time
ANNOUNCEMENTS: RYN, Christmas Party, Golf Tourney, Thanksgiving Convergence, Bethel Men’s Shelter, Bourbon & BBQ
COT: STK

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Core workout snuck up on us

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WARMUP: Moseyed around the COT parking lot and made our way to the pullup bars. Completed: WMinCadencex7, LSSinCadencex10, IWinCadencex10, MNCinCadencex10, BigArmCirclesinCadencex14, SSHinCadencex20. Time to get to work.

THE THANG: Pick your poison was the theme of the workout.
Between 2 exercises need to complete accumulative rep count of 100. Each time you switch to the other exercise you must complete 25 penalty reps of a core exercise.

Thang#1: Walked over to the pullup bars
2 Exercises: Pullups & Burpees
Penalty Core Exercise: 25 BBS

Thang#2: Walked over to pick up Cindy
2 exercises: CurltoCleantoPress & Alt. Side Lunges w/Cindy
Penalty Core Exercise: 25 Straight Lower Leg Lifts

Thang#3: Dropped Cindy off and moseyed to the benches
2 exercises: Derkins & 1 Legged Butt Touch Squats
Penalty Core Exercise: 25 V-Ups

MARY: NO TIME

ANNOUNCEMENTS: READ YOUR NEWSLETTER

COT: STK

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Bell Busters

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Warm-up:
SSH x 15
Penny Pickers x 10
Imperial Storm Troopers x 10
Arm Circles

The Thang:
15 exercises, adding an exercise each round. Each exercise is done with the number of reps being the round for that exercise. So 1; 2-1; 3-2-1;…; 15-14-13…-2-1.

1 – Thurster
2 – Swings
3 – Lawnmowers (Each Side)
4 – Overhead Press
5 – Side Bends (Each Side)
6 – Lunges (Each Side)
7 – High Rows
8 – Tricep Extensions
9 – Curls
10- Deadlifts
11- Merkins
12- Sumo Squats
13- Halos
14- Figure 8s – Most finished here
15- High Bell Flutters – Leave 40-45 minutes for full workout

No time for Mary

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Shaking off the Q Dust

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WARMUP: Mosey to Sunbelt parking lot for:
Side Straddle Hop, Windmill, Imperial Walker, Hillbilly Walker, then some Lunge Walks and Standing Jumps
THE THANG: back to base for 2-3 trips through illuminated Board of Pain paired with a grunge playlist featuring Audioslave, STP, Pearl Jam:
1. Merkins-30
2. Peter Parter (from Plank Position) – 30 each side
3. Low Slow Sumo Squats – 30
4. Jumping Squirrels – 15
5. LBCs- 40
6. Box Step w Jump – 15 each leg
7. Box Cutters – 15
8. Freddie Mercury – 40 each side
MARY: Rosalita, American Hammers, Windshield Wipers
ANNOUNCEMENTS:
COT: Prayers for starting a family, adult kids figuring out college life and getting jobs, upcoming surgery. Praises for new daughter-in-law and visiting family, health and families doing well.

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Halloween is near

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WARMUP: COP – mosey past F45 to parking lot left of complex

Various exercises I/C
Low slow squats
Seal jacks
Side straddle hops
Merkins
Planks
Shoulder press holding people’s chair
Imperial walkers
Hillbilly walkers

THE THANG: HALLOWEEN
YHC called the number of exercises for each letter
15, 12, 10, 8
Hand release merkins
American Hammers
Low slow squats
Lunges
Overhead claps
Wide Arm merkins
Heels to Heaven
Merkins
NUR to the Boo, do 5 bomb jacks and repeat
Count was 12 then 10 then 8 then the 6 finished and we had a ten count.

Mosey to the rail behind Lowe’s for incline merkins, dips, flutters and protractors

Mosey further to the mulch stacks left of Lowe’s. More shenanigans and a mosey to the grass near F45

Makthar Ndiayes done I/C in honor of Barry Manilow (notably absent). Monkey humpers toward the east – because that’s what we do at slow burn – #noburpees

Mosey to COT

MARY: no time
ANNOUNCEMENTS: Yes – read your newsletter
COT: 5th core principle

Thank you, Peach Stand. Always an honor.
:eye:
‘Clops

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11s and Hills

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WARMUP: A quick run around the parking lot, approx .2 mile, then circle up for a SWIM:
– 15 SSH
– 10 windmills
– 15 imperial walkers
– 20 MNC
– 10 ground produce pickers
THE THANG:
11s x 2 w Hill Repeats
Mosey around to Old Farm Rd to the east of Harris Teeter. Some of us remember when it was only an old farm on that road, before all the development. There is a nice little hill there. two rounds of 11s with hill repeats between the two exercise points.
Round 1: Merkins at the top, squats at the bottom
Round 2: CDDs at the top, 2ct lunges at the bottom
That took alot of the time. 38 special was a beast!!
We had just enough time to get to the Harris Teeter wall and do some wall sits while we took turns running out and going a couple burpees. Then back to COT.
MARY: None
ANNOUNCEMENTS: Alot going on in The Fort. Read your newsletter and GET INVOLVED.
COT: Alot of P&P were lifted up
Thanks for the opportunity to lead.
-NASA

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The Golden Boy

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The Colosseum 10-22-24
(The Golden Boy)
FNG’s (?)
Disclaimer
Warmup:
Parking Lot Mosey
1. 20 SSH IC
2. 10 Windmill IC
3. 15 Imperial Walkers IC
4. 15 Hillbilly Walkers IC
5. 15 Moroccan Night Clubs
6. Plank stretches, Honeymooner &
Downward Dog (Heel to ground)
The Thang
1. 1 Lap – 25 Merkins
2. 1 Lap – 25 Flutters (SC)
3. 1 Lap – 25 LBC’s
4. 1 Lap – 25 Plank Jack (SC)
5. 1 Lap – 40 Squats
Rinse & Repeat
Benches
1. 20 Dips
2. 20 Derkims
3. 20 Calf Raises
4. 20 Dips
Plank stretches, Honeymooner &
Downward Dog (Heel to ground). Rumbling Bald recited F3 Mission & Credo, PAX recited 5 Core Principles
Announcements: Golf Tourney, Christmas Party, Thanksgiving Convergence
Prayers & Praises
End with prayer

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