WARMUP:
THE THANG: laps around 7/11 and blue, one lap on one lap off, rinse repeat
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
Walk to Walmart and back via Hubert Graham
MARY:
ANNOUNCEMENTS:
COT:
Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbilly Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Cheese Shredder
Mosey to first wooden swing
The Thang:
1. Swinging Great Time:
At each swing perform the following exercises:
10 Merkins
20 Squats
30 Big Boys
Mosey between the Swings
2. Lucky 7s:
Burpees and Seal Jacks
Bear Crawl Up and mosey down hill
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: Vatiety
THE THANG: Escalator KB swings, goblet squats, burpees, rows
Circuit-straight leg deadlifts, merkins, tricep extensions, curls
Partner farmer carry and LBCs
MARY: Ab fun
ANNOUNCEMENTS:
COT: prayers for healthy families and praises for anniversaries
WARMUP:
THE THANG: 6 rounds- 24 squats, 24 merkins, 24 walking lunges, 400 m run
MARY:
ANNOUNCEMENTS:
COT: prayers for our kids mental health
WARMUP: SSHs, Hillbilly Walkers, Imperial Walkers, Moroccan Night Club, Cherry Pickers
THE THANG: Sumo Deadlift High Pull, Blades of Glory, Bus Driver, Bent Over Row, Carolina Dry Docks, Plank, Back Widow, Flutter Kicks, American Hammers, Jailbreak
MARY: Protractor
ANNOUNCEMENTS: newsletter
COT:
WARMUP: 100 humidity
THE THANG: 3 mile loop past Print shop, Ft mill church of God, and reverse Alabama
MARY: nope
ANNOUNCEMENTS:
COT: prayers and praises.
WARMUP:
Light jog
Side straddle hops
Cherry pickers
Hillbilly walkers
Groin lunges
THE THANG:
Band Tabata (20s work, 10s rest). 2 exercises per round, as many reps as possible each round. Ideally 4 rounds of each exercise.
Single long loop band required. Swing set used for anchor point of band.
PAX 1 completes 1 round of each exercise, then runs up the hill to get the next round. Remainder of PAX continue working until PAX returns with new round.
Paired exercises: (“Pole” indicates band anchored on pole, “no pole” indicates band off pole.)
R1 – Pole
Squat to Row
Tantrums
R2 – No Pole
Deadlifts
Pull aparts
R3 – Pole
Single arm Rows (R/L)
R4- No Pole
Front Squats
Bent over tow
R5 – Pole
Hip thrusts
Press to rotations
R6 – No Pole
Reverse lunges (R/L)
R7 – Pole
Core Rotations (R/L)
R8 – No Pole
Bent Over Rows
Front Squat lateral stepping
R9 – pole
Single Arm Press (R/L)
LAST EXERCISE
Partner Pallof holds
Return to parking lot: Bailout lunges
Everyone lunge walks back, one PAX can bail out group: 10 burpees earn a 30 second mosey. Cannot be passed by lungers!
Finish:
Plank / lateral plank series
Squat hold series
MARY: n/a
ANNOUNCEMENTS: n/a
COT: team work! We sometimes have to do things we don’t want to for the betterment of our community. Let’s build on it
WARMUP: no
THE THANG: Ran down to school. 5 burpees/13squats/10 big boys run 1/4 mile rinse and repeat. Do until 555. Everyone got in 4.
MARY: no
ANNOUNCEMENTS: newsletter
COT: what happens stays
WARMUP: very warm already
THE THANG: mosey around the islands of parking. Stop at one side and establish our workout area. The theme is Noah’s Ark so we did as many animal related workouts as we could do (and do it twice) because there were no solo animals. All exercises incorporated getting from one end of the lot to the other across 9 parking spaces.
First up
Alligator walk across the lot and back
25 monkey humpers on either end
Kangaroo hops (broad jumps )
Bunny hop
Take a mosey lap
Next
Animal related stretching
Down dog
Scorpion (down dog with leg up and over)
Flying squirrel
Arm circles (Eagle wings)
Row boats (to save yourself)
Last up
Crab walk
Duck walk
Gorilla shuffle (sideways)
Penguin walk
(Forgot inch worms)
MARY: flutter kicks and dying cockroaches
ANNOUNCEMENTS: yes
COT: yes