Movie Theatre Shenanigans

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WARMUP:
SSH
Low slow squats
Merkins
Mosey to movie theater parking lot
THE THANG:
Round 1:
Sprint 100 yards, do 10 burpees, sprint back
13 squat jumps
13 lunges each leg
13 monkey humpers
Repeat 3x starting with run

Round 2:
Sprint 50 yards, do 10 burpees, sprint back
13 hand release merkins
13 CDD
13 diamond merkins
Repeat 3x

Round 3:
Bear crawl 20ish yards, bear crawl back
13 big boy sit-ups
13 flutters each leg
13 Freddy mercury each leg
Repeat 3x

Mosey back to COT

MARY: 5 mins of Mary

ANNOUNCEMENTS:
Pizza tonight at Emilio’s
Luka 5K
AKA!

COT: prayers up for Luka, aging parents/grandparents

:pizza:

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Webb-o-Rama at the Ranch

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WARMUP: Some SSH, windmill, imperial walkers, hillbilly walkers, Moroccan nightclubs and cherry pickers

THE THANG: Jack Webb style work then a lap around the middle school drop off loop. I had a long list of options including Burpee Back Flips (at my daughter’s request) as part of the 8th set. Thankfully we only made it though 3

Merkins – Overhead Clap (traditional)
Squats – Step-ups
Smurf Jacks – Overhead Press

MARY: No time

ANNOUNCEMENTS: Read the newsletter

COT: it happened

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physical contact

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WARMUP: stretch and bend
THE THANG: 20 min of St Louis Equalizer.
10 burpees with coupon
20 abmat sit-ups
30 goblet squats
40 curls with coupon
200m run

Then 20 mins of self defense training. Mainly understanding distance and body position with some gentle wrestling
MARY:
ANNOUNCEMENTS:
COT:

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Catawba de Tour

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Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker peters; plank stretches

–mosey Run–

Thang 1: Burpee relays, did 5 then 10, then 15
Thang 2: Mtn climber relays, did 20, then 25, then 30

–Short walk—

Thang 3: wall work
Wall sit,
Muscle ups, 10x
Wall tar jais in cadence
Thang 4: Fish Tracker: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – smurf jacks

–mosey Run–

Thang 5: leg lift loop dora: Partner 1 runs loop, other does leg lifts (we held onto the fence) cumulative to a 100 leg lifts
–Run to shovel flag
Some Mary
COT

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Ballroom Slam

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Started with a Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker peters; plank stretches
-mosey run-
Thang 1: tracks: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – smurf jacks
-mosey run-
Thang 2: bench work, we did:
Step ups, inclines, butt touch squats, declines, calf raises, dips
-mosey run-
Thang 3: wall work:
Wall sit, pass slam ball, slam the slam ball, btw
-mosey run to shovel flag-
Thang 4: heavy ball toss.
Mary
Fini
COT
Sugarbug
Senator Tressel
Fogerty
Bass-o-Matic
Splinter

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Tortoise and Hare 2025

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Preblast: The Tortoise And The Hare
Date: 2025-June-07
Time: 08:00
Q: @Beaker

Register

Coupons:
30# Ruck
To celebrate their newfound friendship and the Tortoise and the Hare decided to organize an annual relay race for all the animals in the forest. This relay race would commemorate their initial rivalry and highlight the importance of both speed and persistence.The relay race became a beloved tradition. The friendship between the Tortoise and the Hare remained a symbol of unity and cooperation, reminding everyone that they could achieve great things by appreciating and supporting each other.
TEAM REGISTRATION:
The Tortoise and The Hare will be a relay CSAUP with equal amounts of Ruckers(Tortoises) and Runners (Hares). Teams can consist of 2 or 4 players.
No team? Show up and you’ll be added onto one!
RULES:
Each person runs a lap on a track as fast as possible, handing off to the next leg. Ruck weight has to be at least 30#. The distance covered will be 13 miles.2 man team – 6.5 miles (26 laps)/person
4 man team – 3.25 miles (13 laps)/person
THE TWIST:
Teams can mix and match who runs and who rucks, but it has to alternate between running slick and rucking.
E.g., Person 1 runs lap 1 slick. Person 2 rucks lap 2. Person 3 runs slick, person 4 rucks, etc. until all laps are complete.
REGISTRATION:Pick your team size, name, and members and register at the link below
:point_down::skin-tone-5:

Register

(why didn’t you just click the Register link at the top of the page? Come on! Get to it!!!)

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Ruck/run

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Dawn Patrol on Tuesday has a ruck or run option. FTC showed up to run!
WARMUP:
THE THANG: Head to WEP. Rucked laps around the park stopping at each swinging bench for 10 squats with ruck on.

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St Paddy’s Day WOD

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WARMUP: Our warmup consisted of Windmills, Imperial Walkers, Hillbilly Walkers, some downward dog and honeymooners
THE THANG: We did 5 rounds of exercises
The first 3 rounds were 17 reps of each exercise followed by a 400 meter run. The 4th round was 15 reps and the 5th was 10 reps
The exercises were:
LEPRECHAUN LUNGES
LORD OF THE DANCE SSH
GREEN MT CLIMBERS
DROPKICK MURPHY’S SHOULDER TAPS
IRISH TWISTS
POT OF GOLD SQUATS
PATTY O’PUSHUPS W/PLANKJACK
KISS ME I’M IRISH BIG BOYS
MARY: NO MARY
ANNOUNCEMENTS: Read your newsletter
COT: Reverend Ruby took us out with his soothing voice and a prayer

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Run to the Hills!

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WARM UP: We are waiting it to happen
THE THANG: Some ran, some rucked. Some decided to run trails too.
Those who ran – 4.6 mile course. Down Munn to Harris, L on Harris, L on McCammons, L on White/160, L on Jackson, R on Harris, R on Munn back to COT (using entrance near stoplight)
MARY: None
ANNOUNCEMENTS: FAST 5!! Sign up and support VuVu!!
Read the newsletter, get involved, invigorate your community leadership within.
COT: Alot of P&P lifted
Thanks for the opportunity to lead.
Blessings and SYITG
-NASA

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These telephone poles are too close together

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WARMUP: mosey to behind WEP amphitheater for ssh, hillbilly walkers and windmills all in cadence
THE THANG: part 1 – run down ardrey st to Harris and back, stopping at each telephone pole for 2 burpees

Part 2 – grab a rock from behind the amphitheater. Carry the rock over your head to the upper lot and do 20 flutters – single leg count. Carry the rock back down to the lower lot over your head and do 20 merkins – do this 5 times

Part 3 – mosey to bottom Massey st hill. Run up Massey st hill to parking lot AFAP. Plank, down dog and honeymooner, then run to the opposite end of parking lot AFAP. Then lunge walk back across the lot while peach stand describes his “why”
MARY:
ANNOUNCEMENTS:
COT: finished the “why” story

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