Last min before month end v1

Leave a comment

WARMUP: yes
THE THANG: sandbag Indian walk where we had 8 sandbags and we did a full walk around the school. The goal was to learn how to handoff bags while walking ranging from 40, 60, and 80 lb bags.

Round 2 was 4 corners on the soccer field for curls (5), squats (15), shoulder presses (10), and big boys (20). After each exercise, go back to the middle of the field for 5 man makers.
MARY: stretches
ANNOUNCEMENTS: yes
COT: yes

TClap |
0

Ran around….did some stuff

Leave a comment

Substi-Q'ing for Super-G who was not feeling well. We found some good ways to do hard stuff with our muscles. It came from one of my old weinke's balled up in a corner of the trunk of my car.

TClap |
0

Campus Tour

Leave a comment

WARMUP: SSH, merkins, planks, stretching, mosey around w/ high knees, butt kicks, karaoke * 2, and stop for low slow squat, imperial walker, and hillbilly walker.
THE THANG: Start at the benches near the main entrance – 10 step ups (each leg), 10 dips, 10 inclined merkins, 6 declined merkins * 3 sets of each. Mosey to practice band field – bear crawl from one to the other – stopping at the 20, 40, 40, and 20 completing that amount of LBCs. Mosey to pull up bars and complete set of hanging for 10 seconds, hanging with knees to chest and hanging with feet up to 90 degrees – 10 reps each. After that, grab a cinder block and complete the following – 10 curls, 10 OH presses, 20 flutters with chest presses * 3 sets of each. Mosey around a little more and end with a very short mary.
MARY: American hammer, hello dolly, body destroyer
ANNOUNCEMENTS: Read newsletter – lots of races and a CSAUP coming up.
COT: Prayers and praises from everyone.

TClap |
0

Buckets and stairs

Leave a comment

WARMUP: Lots of clapping
THE THANG: Buckets made an appearance and were placed in three locations around Kingsley including up a staircase which was very well received.

Each bucket contains tickets of exercise suggestions which were very well received. After each exercise we yogged to the next buckets. Claps were included.

MARY: The Mary included the world famous, but not in the lexicon, Peter Pointers.

ANNOUNCEMENTS: next week is Bethel Shelter ministry.

COT: It started to rain and we praised the Lord for the rain that is definitely needed. 🙏

TClap |
0

Playing With Dora and Rocks

Leave a comment

Warm-Up:
SSH – 25 IC
Imperial Walkers – 15 IC
Moroccan NC – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Cheese Shredder

The Thang:
1. Dora: Partner up. One works, one runs 1 lap around track. Switch.

Exercises:
50 Burpees
100 Lunges
150 Tricep Dips
200 Jump Squats

2. Perform a Ladder: (Start with 5 reps; Add +5 each round; 5-10-15-20-15-10-5)
After each round, run to next Light Pole

Exercises (with Rock):
1 Diamond Merkin
2 Chest Press
3 Curls
4 Overhead Press

MARY: Nowhere to be found
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

Audible

Leave a comment

We warmed up with the Motivator and some stretchy things.

Corner 1 (10 reps)

  • Merkins – 10 reps

Corner 2 (10 + 20 reps)

  • Merkins – 10 reps
  • Air Squats – 20 reps

Corner 3 (10 + 20 + 30 reps)

  • Merkins– 10 reps
  • Air Squats – 20 reps
  • Lunges – 30 reps (15 each leg)

Corner 4 (10 + 20 + 30 + 40 reps)

  • Merkins – 10 reps
  • Air Squats – 20 reps
  • Lunges – 30 reps
  • Mountain Climbers – 40 reps (count both legs = 1 rep)

We ran to Corner 1 then back to 4 to go back down the ladder.

@U074CR7E49J took over and we team to the far corner in the back of the theater. We paired up while one partner ran to and up the stairs and back while the other partner performed the following exercise.

  • Tomb Raider Flutters
  • LBCs
  • Big Boys

ANNOUNCEMENTS were made.
COT: Prayers lifted.

TClap |
0

đź’° Sandbag Extravaganza đź’°

Leave a comment

WARMUP: SSH, Moroccan night clubs, arm circles, low slow squat, downward dog, hip openers
THE THANG: we had 40’s, 60’s and on 80#… shoulder the sandbags and go for a walk around the soccer field, stop halfway, circle up and go around the circle for over the shoulder toss until you go back to your bag, rinse and repeat… shoulder sandbags again and complete the loop around the soccer field to the main entrance. Around the clock over the shoulder toss x 2.
Go inside the field, partner up for bear crawl sandbag drag to other end, 2 pax per 1 bag, pick your poison style, reach the other side and toss the sandbag forward.
Line up facing the goal at arms length, we chose 4 sandbags for this, go on a plank and side pull to pax on left, once out of bags run to the end of the line “Indian run style” all the way to the other side of the field, go back to start point but now pull to the right, trying to work both arms and lats; rinse and repeat. Everyone was smocked by the end of this one.
Shoulder sandbags and take a lap around the drop off line.
MARY: 3 minutes of broga
ANNOUNCEMENTS: Manion, may16th ruck, bethelshelters
COT: stays in COT

🎄Tinsel🎄…. OUT

TClap |
0