A stroll around the park

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WARMUP:
Mosey to playground, stopping along the way for Side Straddle Hops, Imperial walkers, Hillbilly walkers, an 6 count burpees.

THE THANG:
Dora at playground. One pax runs around the playground, stopping for burpees half way (# changed way time each time) then finishing the lap.

Other pax does the exercise on the board:
1. Donkey kicks
2. Big Boys
3. Bomb Jacks
4. Merkins
5. LBCs
6. Jump Squats
7. Shoulder Taps
8. Apolo Ohno
9. Calf Raises
10. Overhead claps

Switch after each exercise.

Mosey to hill to for a Dora of the board in reverse order.

One pax does the exercise at the the of the hill while other pax walks/lunges down hill and bear crawls back up.

Switch after each exercise. We made it half way through the board in reverse.

MARY:
Flutters, LBCs, etc for a few minutes

ANNOUNCEMENTS: Bethel, overnight ruc

COT: prayers for family member’s health

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Islands of Adventure!

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WARMUP:
Start at flag and mosey around a bit heading towards parking lot behind Panera
Windmills
Imperial Walkers
Hillbilly Walkers
5 Worst Merkins Ever OYO

THE THANG:
Island Adventure #1 (~15 parking spaces):
Half Wilt Chamberlains
Line up at island, do 50 LBCs
Run to the next island (100 feet away) and do 50 squats
Return to the first island, do 50 flutters (count one leg)
Lunge walk to next island

Island Adventure #2 (~10 parking spaces):
25 Overhead Claps
Cocaine Bear Crawl to other island
25 Shoulder Presses
Cocaine Crawl Bear or CBC or standard bear crawl or lunge back to start

Island Adventure #3:
Railroad Tracks to middle of parking lot
Spacing = 2 parking spaces
Hurdling optional; low planking required

Repeat Half Wilt Chamberlain

Railroad Tracks to end of parking lot

Fibonacci HIIT stations on the way back to flag
5 merkins
8 shoulder taps
13 jump squats

MARY: yes, indeedy
ANNOUNCEMENTS: Bethel, 1st-F events, Cannoli
COT: cancer sucks, job eliminations, ripples

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Moderate until it isn’t

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WARMUP:
80 SSH in cadence for Flounders bday
Squats
Broga
THE THANG:
Mosey to the Springs building near front by the garden area

10 dips
10 derkins
10 crazy leg twist

10 dips
10 derkins
10 Bulgarian split squats each leg

10 dips
10 derkins
10 squats

10 lbcs with feet on wall
10 penguins with feet on wall
10 each side pretzels

Repeat above again for 2 total rounds

Mosey down by police station find a curb and do some jump ups in plank position
Start at bottom and push/hop up to the top of curb with your arms

Mosey back toward COT for the grand finale
11s on the hill
Burpees and squats
MARY:
Ran out of time
ANNOUNCEMENTS:
Tortoise and hare
Greater Than
Q vs Q
COT:

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Ruck Shuffle

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WARMUP:
From COT start with a brisk ruck towards back of the school. About a minute in halted the PAX and suggested they do the following warm-up exercises OYO: 10 Squats w/ ruck on, 10 lunges ( 5 ea leg ) w/ ruck on, 10 HR Merkins w/ ruck on, 10 ruck swings, 10 OH Presses, put the ruck back on and start another brisk ruck around the back of the school. About a minute of briskly paced rucking and it was time to start the real work.

THE THANG:
3 minute Ruck Shuffle
20 HR Merkins w/ ruck on + 20 front squats with ruck
3 minute Ruck Shuffle
20 Thrusters w/ ruck + 20 Bent Over Rows
3 minute Ruck Shuffle
15 ManMakers + 15 Ruck Swings
3 minute Ruck Shuffle
15 Simbas w/ ruck, 15 ruck presses while performing FlutterKicks
3 minute Ruck Shuffle

This routine helped us travel 2 times around the perimeter of the school and we ended up back in the COT parking lot. Had time to complete the following:
DORA
50 HR Merkins w/ ruck on
75 Squats w/ ruck on
100 Ruck Swings

MARY: Ended right at 0600 so no time for Mary

ANNOUNCEMENTS: Read your NL!

COT: STK!

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Improvisation Q

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WARMUP:
15 Wind mill
15 Hill Billy walkers
15 cherry pickers
20 sumo Squats
20 Merkins
THE THANG:
Cocaine bear crawl
Lunge walk
Burpee bear crawl
Lunge walk
Squat bear crawl

Running a round in front of the school. Doing 5 burpees at one of each round. At the other End stacking exercises:
10 LBCs
20 step ups
30 Flutters
40 Squats
50 merkins
MARY:
ANNOUNCEMENTS: Bethel Shelter, Tortoise and the hare, lawn mowing
COT:

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Webs, webs, webs

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WARMUP: windmills, arm circles, low slow squat
THE THANG: Mossy to big drop off loop
1 merkin 4 shoulder taps, stop at each lamp post and increase the web 2-8 for a full loop circle with ten stops ending with 10 merkins and 40 shoulder taps.
Mossy half loop for another web: 1 squat-4 calf raise, progressive to 10 squats and 40 calf raise, feeling the burn on those calves.
Mossy to start of loop, full loop Indian run, everyone got to do it twice, walk/decompress for half the loop to school entrance find a wall, people’s chair, each pax did 5 Side straddle hops while everyone else is holding position.
Mossy to grassy area, find a comfy spot for next web. We had a visit from Captain Thor for abs web, 1 big boy- 4 American hammers progressive to 10 BB and 40 AH ( lots of grunting here) recover, mossy around small loop, back to grassy area for some broga. Apparently my brain was leaking here after counting so many reps..
MARY: broga
ANNOUNCEMENTS: bethel shelter, tortoise and hare, Manion, May 16th CSAUP
COT: stays in COT

TINSEL 🎄 OUT

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Michigan 69 – UConn 63

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WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, cherry pickers

THE THANG:

Mosey around the front of campus stopping at random light poles (to keep the group on their toes) for exercises. Route was down to GHES teacher lot at Dave Gibson – through GHES bus loop – through GHMS bus loop

Increasing Rep counts at each pole: 6 – 9 – 15 (6+9) and occasionally 54 (6*9) in honor of NCAA champ Michigan’s 69pts last night. So each exercise took 3-4 poles to complete

Exercises:
merkins
Peter Parker’s
Mountain climbers
Lunges
Big boys
Burpees
Plank jacks

Total distance covered: 2.5 miles

MARY: Round robin – Lbc, flutter, hello dolly, box cutter

ANNOUNCEMENTS: tortoise and hare

COT: prayers for family and loved ones; safe travel on spring break; aging parents

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Carrying the mental load

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Warmup
SSH
Imp Walkers
Hillbilly Walkers
Low slow squat
Catchers
Merkins
Broga
Mosey to the back of CRHS
Dora
AMRAP for 5 rounds till the runner comes back and flapjacks
Q calls each exercise
1st round – merkins
2nd round – squats
3rd round – CDD
4th round – lunge
5th round – LBC
Bag is passed around and whatever group has the bag they do man makers for that round

Mosey to back of CRHS
plank pass of sandbag under the planked group 2-3 times back and forth depending on group size

Mosey to parking lot near gym of CRHS

Bear crawls up the hill crawl bears down the hill
Bag is passed around so one man does the hill with the bag

Lunge walk with bag while group plans. Every 5 parking spaces group catches lunger and planks while a new lunger goes 5 spaces
Go until you reach road

Mosey to COT

Mary if time allows

ANNOUNCEMENTS:
Bethel
Chicken drive
Tortoise and Hare
Newsletter

COT:
Health
Travelers

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The Makeup Q

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WARMUP: Windmills / Cherry Pickers / Worlds Greatest Stretch
THE THANG: Light Pole Circuit with ascending and descending reps
Archer Merkins x 5
Squats x 10
CDD x 15
LBC's x 20
Lunge x 15
Merkin x 10
Burpee x 5
Repeat twice then mosey around campus with pain stations.

Finish up at COT with some Mary
MARY: Present
ANNOUNCEMENTS: Newsletter
COT:

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