Category: Lazarus

My AO (and region) VQ

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WARMUP: SSH, Cherry Pickers, Imperial Walkers, Willie Mays Hayes, Good mornings
THE THANG: Thang 1) Ran to the theater and rotated Hand Release Merkins, Dirkins, and Irkins in sets of 5, 10, and 15.

Thang 2) moseyed into the parking lot where we did 10 jump squats and lunge walked one set of parking lines. Then did 9 jump squats and lunge walked 2 parking lines. Repeat till 1 jump squat and 9 lines were completed.

Thang 3) same as thang 2 but with burpees and bear crawls.

Thang 4) similar to above but with different increments: SSH in sets of 20, 15, 10, and 5 with side shuffles up and down the parking lot in between.
MARY: Big boys, flutter kicks, scissor kicks
ANNOUNCEMENTS:
COT: Expressed my appreciation to all the pax who have welcomed me to the region. Much appreciated!!

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MILGA

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WARMUP:
THE THANG:
We mosied down to the road heading towards Red Ventures. At each light pole we did a round of 5 merkins, 10 big boys, 15 air squats, mosey to next pole and repeat. We did 10 poles.

On run back up the street, we did descending burpees at each pole: 9, 8, etc down to 1.

Ran up to the parking lots and did a round of “22”.

Side A: start with 10 CDD and 1 mountain climber. Run to side B.
Side B: start with 1 jump squat and 10 American hammers. Cycle through the rep scheme, basically like 2 11’s at once.
MARY:
ANNOUNCEMENTS:
COT:

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Deck of (moderate) pain

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WARMUP: Mosey .5 miles around the cinema to the main entrance. 10 SSH / Forward Fold / Runners Lunge / Worlds Greatest Stretch / Hold down plank for a Band Camp 10 (30) seconds.
THE THANG: Deck of pain, quantity matches the card #, Aces are wild (abs)
Heart – Merkin, Ace – Plank
Spade – Squat, Ace – Wall Sit
Diamond – Dip, Ace – Tricep plank on 6
Club – BBS, Ace – V-Ups
Joker #1 – 50 side lunges
Joker #2 – Side plank hip dips
PAX Choose cards going around the circle.

MARY: Tricep Plank on 6
ANNOUNCEMENTS: Bethel, Hog & Coyote, Fathers Day Event
COT: Yes

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Simple yet effective

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WARMUP:
SSH
Imp Walkers
Hillbilly Walkers
Squat
Mosey
THE THANG:
Stair run – exercise called out while 1 pax runs the stairs 2 rounds
Bag drag plank 2 rounds

Round 1: Run 1 loop (or to opposite side and back). Then at starting point:
• 5 Burpees
• 10 Merkins
• 15 Squats
• 20 Mountain Climbers (each leg)
• Round 2: Run 2 loops. Add:
• 10 Burpees
• 15 Merkins
• 20 Squats
• 25 Mountain Climbers (each leg)
• Round 3 (Peak): Run 3 loops.
• 15 Burpees
• 20 Merkins
• 25 Squats
• 30 Mountain Climbers (each leg)

MARY:
Freddie Mercury
Pickle Pointer

ANNOUNCEMENTS:
Murph
Garbage pick up

COT:
Help tomorrow you by preparing today

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4 Corner EMOM

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WARMUP: SSHs, Windmill & stretchy things
THE THANG:

4 10-minute EMOMs in each corner.

Corner 1 – Full Body
(5 exercises repeated 2 rounds)
Minute 1, 6, – 10 Burpees
Minute 2, 7 – 15 Merkins
Minute 3, 8 – 20 Reverse Lunges (10 each leg)
Minute 4, 9 – 20 Big Boys
Minute 5, 10 – 15 Jump Squats

Corner 2 – Upper Body
(5 exercises repeated 2 rounds)
Minute 1, 6 – 12 Hand-Release Merkins
Minute 2, 7 – 15 Shoulder Taps (R+L = 1)
Minute 3, 8 – 10 Diamond Merkins
Minute 4, 9 – 20 CDD
Minute 5, 10 – 12 Wide-Arm Merkins

Corner 3 – Lower Body
(5 exercises repeated 2 rounds)
Minute 1, 6 – 20 Squats
Minute 2, 7 – 16 Reverse Lunges (8 each leg)
Minute 3, 8 – 15 Jump Squats
Minute 4, 9 – 20 Curtsy Lunges
Minute 5, 10 – 25 Calf Raises

Corner 4 – Core
(5 exercises repeated 2 rounds)
Minute 1, 6 – 20 Big Boys
Minute 2, 7 – 15 V-Ups
Minute 3, 8, – 30- sec. Plank + 10 Plank Jacks
Minute 4, 9 – 20 Heel Touches (10 each side)
Minute 5, 10 – 15 Heels to Heaven
MARY: no time
ANNOUNCEMENTS: Read the News Letter
COT: we shared and prayed

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300

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WARMUP: 10 Strawberry Pickers / 10 windmills/ 10 hillbilly walkers
THE THANG: Mosey around the theater and back to get .9 Miles. Begin circuit of 5 merkins and 5 walking lunges until you get 300 each. Mosey .6 miles at the end to get to COT
MARY: No
ANNOUNCEMENTS: newsletter
COT:

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Audible

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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.

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Lazarus – 4-16-2026

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WARMUP:

  • 20 Side-straddle hop,
  • 10 Strawberry pickers,
  • Down dog with calf stretches, to a honeymooner

THE THANG:

  • Mosey down to Viva Chicken, over to Super Chix, around the round-about to the front of the theater

  • 50 Merkins in front of the theater

  • Mosey across the parking lot by Dream Yoga, turn right at the end, go down to the end of that section and take first left into the rear parking lot. Set-up in the first parking section.

  • Do 10 Apollo Ono’s at each parking section across the rear parking lot with Bear-crawl transportation between sections (100 Apollo Ono’s in total)

  • Return across the parking lot with n+1 Burpee’s at each parking section with a jog to each parking section as transportation (55 Burpee’s in total)

  • Mosey back to Dream Yoga, do line touches down and back to the first island at each island heading back towards the Movie Theater.

  • 50 Squats in front of the theater

  • Mosey back to COT the long way up near Taipei Express

  • At COT a round of 10 UP – DOWNS

MARY:
LBC’s, American Hammers, Box Cutters

ANNOUNCEMENTS: Read your newsletters

COT: It is what it is… Personal prayers for those in attendance.

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Burpacides

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WARMUP: SSH / Windmills / Low Slow Squats / Worlds Greatest Stretch
THE THANG: Mosey to the back of the theater for parking lot lines
bear crawl to first line -> 5 Burpees
Crab Walk to second line -> 5 Burpees
Repeat across the lot
Run around back to the start repeat
Run around back to the start and run to first line, nur back
run to second line nur back across the lot
Mosey back to COT
MARY: Present
ANNOUNCEMENTS: Newsletter
COT:

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