IPX … sort of

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Warmup:

2 rounds of a Tabata 20 seconds work 10 seconds rest

1.SSH
2. Windmill
3. Merkins
4. Squats
5. Plank jacks
6. LBCS

Next chunk of time

A modified meatloaf massacre from a past IPX workout

20 reps of thrusters
20 reps of merkins 10 each side with bell
20 reps of BBS with Bell
20 reps of shoulder press 10 each side
20 reps flutters with a chest press.

After you complete the first round you will run

4 laps

Then

3 laps

Then

2 Laps

Then 1 lap

Then one last round to get to a perfect 100 reps for each exercise.

Ended right at 6:00

Thanks for the opportunity!

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Ladder Burpee Fest

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 10 hillbilly walkers
– 10 low slow squats
Mosey around park, stop to do 10 Merkins in cadence, mosey, 15 calf raises in cadence, mosey
THE THANG:
Mosey to the parking lot, where cones have been set up in 10ish yard intervals
Ladder workout
– run forward to first light pole and do one burpee, then nur to start and complete exercise
– Run forward to second light and do 2 burpees, then nur to start and complete exercise
– Repeat for 10 sets of cones. When done, work back down the ladder, completing the exercises in reverse
Exercises per cone :
– 10 archer merkins
– 20 bomb jacks
– 30 wide arm merkins
– 40 squats
– 50 chair crunches
– 40 diamond merkins
– 30 leg raises
– 20 Carolina dry docks
– 10 American hammers – cadence count
– 10 burpees
MARY: walk around the park
ANNOUNCEMENTS:
COT:

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Full Metal Jacket

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WARMUP: Parking lot mosey to Stop sign 20 SSH, 10 Windmill. Continue mosey to COT 10 Imperial Walker, 10 Hillbilly Walker, Plank, Honeymooner, Downward Dog.

THE THANG: Mosey to Cindy, rifle carry her to SCES bus loop.
Buy-in: 20 Merkins
10 Thrusters – Run lap around loop
20 LBC’s – Run lap around loop
20 Cindy curls – Run lap around loop
10 Carolina Dry Docks – Run lap around loop
20 Squats – Run lap around loop
(Rinse & repeat for 3 reps)
Cash-out: 30 Merkins
Return Cindy – mosey to COT
MARY: No
ANNOUNCEMENTS: Christmas Party, Golf Tourney
COT: Prayers & Praises

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Full Metal Jacket

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WARMUP: Parking lot mosey to Stop sign 20 SSH, 10 Windmill. Continue mosey to COT 10 Imperial Walker, 10 Hillbilly Walker, Plank, Honeymooner, Downward Dog.

THE THANG: Mosey to Cindy, rifle carry her to SCES bus loop.
Buy-in: 20 Merkins
10 Thrusters – Run lap around loop
20 LBC’s – Run lap around loop
20 Cindy curls – Run lap around loop
10 Carolina Dry Docks – Run lap around loop
20 Squats – Run lap around loop
(Rinse & repeat for 3 reps)
Cash-out: 30 Merkins
Return Cindy – mosey to COT
MARY: No
ANNOUNCEMENTS: Christmas Party, Golf Tourney
COT: Prayers & Praises

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Still Tahn

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WARMUP: SSH, Windmills, IW, HW
THE THANG: We ran over to the Oakcrest Academy parking lot for a 2 man DORA 100 Mike Tysons – 200 Squats – 300 LBCs . Timer was running a lap around the parking lot.

We then ran back to the Harris Teeter lot. We ran a loop around the Harris Teeter Bldg. + annex, stopping every 1/4 of the full loop. 1 loop is ~ 0.33 miles where some got 4 laps in and everyone got in 3 laps. Excersises at each 1//4 were 10 burpees then 10 Squats, then 10 Merkins, then 10 Big Boys.
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Solo to Soul

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WARMUP:
THE THANG:
Shuffled from Kingsley down to FMHS to join The Coaches Box. With ruck on participated in a cinderblock Partner Dora – 100 Merkins, 200 Squats, 300 LBCs. Shuffled back to Kingsley.
MARY:
ANNOUNCEMENTS:
COT:

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Yinzers! Where was everyone?

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WARMUP: we did 45 minutes of wind mills. Drop the mic

Okay okay, we started with wind mills, SSH, and LSS

THE THANG: ran to Walgreens for 4 corners. 10 merkins, 20 LBCs, 30 squats, 40 flutters. 3 rounds. Mossy to Bare parking lot for 6 rounds of Rugby Sprints. Mossy to Lazy Day for 5 rounds of Mary, ran the parking lot, then 4 exercises on each minute to kill the last 6 minutes
MARY:
ANNOUNCEMENTS: support CRI for Helene and western NC, golf tournament end of Oct
COT: prayers for Bing, Florida, and western North Carolina

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Mule Kick

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WARMUP: SSH, WM, CP, HW, yoga-esque stretch
THE THANG:
3+ rounds of 5 exercises with varied cadence to yield full body burn:
Flutter Press, Bicep Curls, Shrugs, OYO 25 Sumo Squats, OYO 25 KB Swings

Nur halfway up the hill, Run back (calf raises until 6 returns)

LBCs
Uneven Merkins
Standing Side Crunch
OYO – 30 Goblet Squats
OYO – 30 Deadlifts

Nur halfway up the hill, Run back (calf raises until 6 returns)

American Hammers
Rows
Tricep Press
OYO – 20 Two Hand Clean Press
OYO – 50 Calf Raises

Nur halfway up the hill, Run back (calf raises until 6 returns)

MARY: Unfortunately
ANNOUNCEMENTS: see newsletter – golf outing, chili cookoff, keep WNC donations coming
COT: prayers for growth in times of suffering

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Break from rucking

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I normally ruck on Tuesday so this was a nice change. Beautiful morning, temperatures are really great this time of year. Go time hit so quick disclaimer then yog down the main drive. Did some butt-kickers, high knees, and karaoke along the way. Circle of for some warm ups, normal fare but ended in mucho chesto (10 regular merkins, 10 wide arm, 10 diamond, 10 right stagger, 10 left stagger, 10 ranger) – arms are smoked after this. Jog to loop in front of school. Bear crawl length of parking spaces, jog to end for 10 bombjacks, jog to start of parking spaces, lung walk length of parking spaces, jog to end for 15 merkins, jog back to start of parking spaces. Rinse and repeat. Jog over to lot between schools. Leg pyramid: 10 plank Jack’s, 20 lunges, 30 mtn climbers, 40 squats, 50 seal Jack’s, 40 squats, 30 mtn climbers, 20 lunges, and 10 plank Jack’s. Short mosey around lot to shake legs out then over to benches. 15 dips, 10 box jumps, 15 dips, 8 box jumps, 15 incline merkins, 6 box jumps, 15 decline merkins, 4 box jumps, 15 dips, finish with 10 box jumps. Circle up, each PAX are doing lunges while one by one a PAX does 3 burpees. Went around the horn twice with that. Mosey back to cars to finish with a few mins of Mary. I think we hit everything today, nice work. Thx for the opportunity Barkley!

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CB 10.10.24

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Warm-up lap around the parking lot.
COP exercises: SSHs, Imperial Walkers, Windmills, Plank Stretches.
Next: Series of exercises with Rugby Sprints
Mosey to front of school for DORA 1-2-3 Merkins, Squats, LBCs
Returned back to COT with Burpee broad jumps, Inch worm merkins, lunge walk, reverse lunges, Sprint

Great job Guys!

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