WARMUP: SSH, IW, plank Jax, hillbilly walkers
Warm up
3 min drills
Merkins
Squats
Plank Jax
SSH
Dips
Big Boys
WAM
Jump Squats
Calf Raises
CDD
Flying Squirrel
Flutter
Hand Release
Hello Dolly
LBC
Jump rope
Lap around building
Repeat
COT:
YHC wanted to take Seabiscuit back to its roots and hit a speed workout. So we hit the road and went toward the track at Forest Creek Middle. Much to our delight the gate was unlocked and no inseams were torn.
WARMUP: Brief mosey down the hill of Dominion Ridge to the gate, one east lap around the track.
THE THANG: 8×2 Minutes of 80% effort , 2 minutes recovery pace
At the 35 minute mark we hit the road back up the hill toward COT
MARY: 20 Flutters IC, 10 Gas Pumpers IC
ANNOUNCEMENTS: TRASH PICKUP this Saturday. Meet at Peach Stand at 0745. 2 hours max.
COT: Prayers for UHauls family, sickness abounding in extended relatives.
WARMUP:
SSH x15
IW x10
HW x10
Slow count merkin x15
Mosey to basketball hoops
Carioca down and back
Toy soldier
High knees
Butt kickers
Run the entire light post hill with 1 burpee at each light pole
Mosey back
THE THANG:
8 count burpees in cadence every time
10 8-count burpees
Bear crawl
9
Lunge walk
8
Crawl bear
7
Modified due to the food truck delivery
30 Bulgarian split squats (15 each leg)
Run to cones and back
20 Jump squats
To cones and back
10 tuck jumps
Down and back
Modified for time to:
30 Bulgarian split squats
20 jump squats
10 tuck jumps
With no break….that was hard
Headed towards COT
6 – 8 count burpees
Flutters
5 – 8 count burpees
Hello Dolly
4 – 8 count burpees
Some yoga to close
ANNOUNCEMENTS:
9/24 – trash pickup
10/22 – Diabetes fundraiser at Amor
COT:
Praise for a great 10-year celebration
Prayers for teachers and students hitting a stride
Prayers for DD’s father-in-law
NMM:
Often all that’s necessary to succeed is to just not quit. But often I’ll quit on my parenting priorities because a screen is easier, or I’ll quit on house work cause there will be more laundry tomorrow….why do I refuse to quit on 8-count burpees, but don’t transfer that over to other areas of my life? Need to work on transferring the durability we build on the gloom to my entire life
WARMUP:
Windmills
Cherry Pickers
Hillbilly Walkers
Imperial Walkers
Plank
Upward Dog
Downward Dogs
Mountain climbers
Moroccan nightclubs
THE THANG: Mosey up hill
Star Cone Workout
Start in middle, return to middle after every exercise
Round 1- Mode of transportation- Run
20 merkins
4 corners each corner had an exercise
1- Plank jacks (30)
2- LBC (25)
3- Monkey Humpers (15)
4- Star Sits or XO’s (10)
Round 2- Mode of transportation, Bear Crawl
5 Burpees
1- Apolo Ohnos (5)
2- Jumping Lunges (5)
3- Jumping Squats (5)
4- Bomb Jacks (5)
Mosey towards Pike engineering
Wall sits
One person lunge walks to curb and sprints back
Take turns until all have completed
Move closer towards parking lot
10 box jumps or step ups
Mosey to side of Pike for Team Dora
4 run to far end of lot and and 4 complete exercises (in cadence)
100 CDD
200 Flutters
300 Arm Circles
MARY: American Hammers
ANNOUNCEMENTS: Trash Cleanup 9/24, Pints N Padres 10/6, Shoes for Kenya, Bethel Mens Shelter 10/15
COT: Had to be there
WARMUP: none… Just go
THE THANG: Run to Wally World via 160 left on stone crest until hit Model A. Then do BASS which consists of 5 burpees, 20 American hammers, 10 squats and 10 SSHs. Run back to COT do exercises again and repeat back to Wally World. Just a little over 4mi.
MARY: optional
ANNOUNCEMENTS: trash pickup Christmas party
COT: marriages, 2.0s
WARMUP: Few PAX rubbed their shins and scratched this or that
THE THANG: The PAX ran west on 160 to approximately Wal-Mart and back
MARY: none
ANNOUNCEMENTS: Bourbon 🥃 Tasting and Clay Shoot
COT: Praise for 10th anniversary, paise to Eddie, prayers for our schools and our administrative teams at our schools
WARMUP: Mosey, Windmill, Plank, Merkins, Tricep stretches
THE THANG:
8 Pain Stations w parking lot lap in between.
Station #1 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo
Station # 2 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl
Station #3 – Chest
15 single arm chest press
20 close grip Push-up on KB
15 chest press
Station #4 – Triceps (the crowd favorite)
15 skull 💀 crushers
15 tricep kickback
15 over head tricep extension
Station #5 – Legs
15 Goblet squat
15 dead lift
15 calf raise
Station #6 – Core
15 KB Swings
30 single count plank pull through
20 double count flutter press
Station #7 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo
Station # 8 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl
MARY: Ab – 25 LBC, 20 flutter w KB hold
ANNOUNCEMENTS: sign up for BBQ 🍗 ahead of time, 10 year celebration at the Print Shop had over 120 show WOW!
COT: Thanks for opportunity to lead today!
WARMUP: Mosey with buttkickers, high knees, side shuffle r/l, then wide, regular, and diamond merkins in cadence, followed by a second mosey with rucks.
THE THANG:
30 20 10
Ruck Off: Good morning-GM Curl-GM Curl Press
30 Count – Ruck Front Side Plank – R-RegPlank-Side Plank – L
Ruck Front: Half Squat-Full Squat-Squat Jump
30 Count – Ruck Back-Down Dog-Crock Plank-HoneyMooner
Ruck Off: Sumo Squat Tip Toe-Tip Toe AroundtheWorld Jump Run In Place Press Hold
-Ruck Shuffle-
Ruck Back ; Bear Crawl-Inchworm-Crawl Bear
30 Count – Ruck Front: Bicycle-Box Cutter-Hello Dolly
Ruck Off: Chest Pullover-Chest Side Fly-Big Boy Situp Slam
30 Count- Ruck Front-Crab Walk-Peter Pointer-Crab Table Run
Ruck Off Front Raise: Front Raise to Tri Press-Side Lunge JumpShot
Ruck Off – Overhead: L/R Front Lunge Hold Overhead-Chair Incline Hold-Lunge Runners
MARY:
ANNOUNCEMENTS: Defer to STL COT
COT: Defer to STL COT
Spartan Playlist: https://youtu.be/CVSswPyf94M
WARMUP: Mosey and Circle up, exercises for starters
THE THANG: Cinder block work- 15 shoulder Presses- a lap(with cider Block) x2, 20 curls- a lap (with block)x2, 15 uprights-a lap (with Block) x2, 20 Bench press-a lap(block) x2, 20 merkins on block- a lap (with block) x2, 10 manmakers- a lap(with block) x2. Then transitioned to pull up bars and did elevens, 10 pull ups and to bottom of hill 1 merkin, 9 & 2, 8&3 and so on! some finished!
MARY: ran out of time- Read a Sean Kelley prayer
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for Marriages , I forget the specifics
WARMUP: ruck towards bank
THE THANG: squats, pick up bottles and find trashcan.
Found the largest telephone pole ever. Picture available on request.
MARY: ruck shuffle back from fire-station
ANNOUNCEMENTS: yep
COT: