Category: Lazarus

Silk Curtain

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WARMUP: yea, that’s important

THE THANG: run all the way around Red Ventures (aka the silk curtain loop)
Stops for merkins, squats, & fire hydrants at the fire hydrants. Picked up the heavy chairs on the way out and the way back

MARY: didn’t have much time, but did a bit at the stops

ANNOUNCEMENTS: newsletter

COT: was held. You shoulda been there, 100% of PAX hit coffeeteria afterwarda

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4 HIM for 4 Corners

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WARMUP: We did several exercises and some stretchy things. Then we Moses around the the back of the theater then to the front.

THE THANG:
Corner 1 (10 reps)

  • Merkins– 10 reps

Corner 2 (10 + 20 reps)

  • Merkins – 10 reps
  • Squats – 20 reps

Corner 3 (10 + 20 + 30 reps)

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

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

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

Then we partnered up for a DORA

50 Hand Release Merkins
100 Squats
150 Flutters (4-Count)
200 Mt. Climbers (4–Count)

MARY: LBCs & Piston Crunches
ANNOUNCEMENTS were made
COT: prayers & praises

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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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