WARMUP: regular with some added stretches
THE THANG: long mosey to WEP covered pavilion. Dora followed by a loop with jump squats at every bench. Mosey back then. Mary
MARY: pax took turns
ANNOUNCEMENTS:
COT:
WARMUP:
Side straddle hops -Windmill, Merkin, Downward dogs, Honey Mooney, Mosey
THE THANG:
3 – Exercises 20 Min = legs
3 stations
40s work, 20s rest / 3x
Repeated exercises for 4 min, one minute rest thinking on grateful moments.
20 speed squats
Plank hold, hold for 20 seconds, count starts after the last man planks
Repeat for 4 min
6 Burpees
12 Side straddle hops
Bear crawl
Repeat for 4 min
10 Mountain climbers
20 Drop lunges
Bear crawl
Repeat for 4 min
10 Squat Sholders tap
20 Smurf Jacks
Bear crawl
Repeat for 4 min
10 – skaters
20 – American hammers
VQ take over – Exercises 15 Min = Core/cardio Non Stop
12 -Freddie Mercury sit up
12 – Flutter kicks
20 – Smurf Jacks
12 – Big boys sit up
12 – LBC
20 – Pop squats
12 – Jump lunge
12 – Jump squat
2 – Burpees
MARY: Hello Darling
ANNOUNCEMENTS:
COT:
WARMUP: SSH, windmill, cherry pickers, navy seal burpees (10 count movement)
THE THANG:
Mosey to Walter Elisha
Run to each park bunch and do 5 Navy Seal Burpees. Wait for the 6 to finish then run to next bench together.
Once we reached the grassy hill, we ascended the hill with various MOTs:
Run
Nur
Bear Crawl
Crawl Bear
Burpee broad jump
At top of hill, accumulate as many squats as you can until the 6 reaches top of hill. Careful descent down the hill.
Continue our mosey down the path to remaining park benches.
Mosey back to Massey hill – lunge to top parking lot where we did merkins, calf raises, and proved to ourselves we got better at navy seal burpees.
MARY: yes and we shared the areas of our lives we need help in
ANNOUNCEMENTS: yes
COT: had to be there
WARMUP:
– Imperial Walkers
– Pumpkin Pickers
– Moroccan night-clubs
– Merkins
– Hold position for down dog
– Honeymooners
– Right side plank
– Left side plank
THE THANG:
Run from starting lot up Main St. to 160, right on 160 to Right on Monroe White St. to First Baptist Church:
DORA in parking lot of First Baptist Church:
– 100 Big bois
– 200 Squats
– 300 SSH
Mosey back to Main St. back to starting lot then up Massey St. to parking lot.
Merkin March
– Start at parking lot line, 5 merkins per line, bear crawl to the next line, you’re done at 50
– Turn around, do the same thing but with 10 squats for each line
50 dips
Ab Lab to close it out
Thanks <@U01NGHPR2HW>!
Intro and disclaimer. Discussed the reason for the type of workout.
WARMUP: MNC, Wind Mills, none discript produce pickers. Mosey to 1station.
THE THANG: Ran across the street and up the hill. Continued warms with HB Walkers, Imperial Walkers, down dog, up dog then mosey. First of 10 stations and broke into teams of 3.
1. Step ups -100- Each person will participate and as a team work on getting all 100 down. While one is working the others encourage. Once complete, mosey to 2.
2. SSH- 100- Rinse and repeat, mosey to 3.
3. Bear Crawl as a team 50 yards. Mosey to 4.
4. 100 Flying Squirrel- Rinse and repeat, mosey to 5.
5. 100 Tricep extensions- Rinse and repeat, mosey to 6.
6. 100 Air squats- we had a pax leave, so we completed at a full team. Then i talked about the reason for the Challenge race put on every year and the importance of service. Mosey to7.
7. 50 big boys together, mosey to 8.
8. 50 merkins together, mosey to 9.
9. 50 jump squats together, mosey to 10. COT
10. 50 Monkey humpers.
MARY: None. Did some yoga stretching by Huffy.
ANNOUNCEMENTS: I had to leave
COT: I had to leave.
WARMUP: ssh and merkins
THE THANG: 9 different exercises at amor artis pull up bars. Pull up. Merkin. Inverted row. Derkin. Leg raises. Diamond merkin. Chin up. Bar dips. And burpee pull up. Number of reps was decided by the team who finished the exercises first. The reps were either 30, 40, 50, or 60.
Partnered up and had one hundred merkin and one hundred squat buy in at bottom of Monroe white street. Between each exercise was a mosey to academy and back.
MARY: slow merkins
ANNOUNCEMENTS: yes
COT: yes
WARMUP: A few exercises to ensure some losses bodies before fast running
THE THANG: Fast 5k training plus some dice games
Mosey to light at Cleburne and White Street
Run for time (don’t mosey or yogg) the loop around FM Town Hall in the roads, which is a .6 min or 1k loop.
Mosey to pkg lot between Town Hall and WEP
Pax turns rolling dice to determine exercise and # of reps. Exercises include:
Hand release merkins
Monkey humpers
Shoulder Taps
Parker Peters
Sumo squats
Burpees
After all pax take turn, run lap around the pkg lot
Rinse / repeat (we got 3 rounds in)
Back to road to run another 1k loop for time, striving to beat the first lap time
Mosey home
MARY: yes, for final 2 mins
ANNOUNCEMENTS: Fast 5k
COT: As always per 5th core principle
WARMUP: Mosey to vet clinic parking lot. SSH, LSS, MNC, Merkin, Down Dog, Up Dog
THE THANG:
Mosey to large parking lot at the corner of Confederate and Monroe White for a DORA.
– 100 Mike Tyson (MOT – Run to far side of parking lot and NUR back)
– 200 Lunges (MOT – bear crawl to second landscape island and run back)
– 300 American Hammers (MOT – Run to far side of parking lot and NUR back)
Run to bottom of Massey St hill for a round of 7s.
– Burpees at the top of the hill
– Jump Squats at the bottom of the hill
MARY: PAX took turns calling Mary to run out the final 3 minutes.
WARMUP: SSH, Cherry pickers, windmill, grandpaJacks, moroccan night clubs, merkins
Mosey to the park
THE THANG: 10 Burpees, EMOM 6 mins
Lunge walk 30 yards, sprint 40 yards, Bear crawl 30yd, karaoke 40yd, Rev Karaoke 40yd, bear crawl, Nur
Ladders – 60 SSH, 50 Flutters, 40 Merkins, 30 monkey humpers, 20 BBS, 10 squat jumps, back up the ladder
MARY: Timed it perfectly
ANNOUNCEMENTS: Fastest 5k
COT: Do good
WARMUP: mosey to behind WEP amphitheater for ssh, hillbilly walkers and windmills all in cadence
THE THANG: part 1 – run down ardrey st to Harris and back, stopping at each telephone pole for 2 burpees
Part 2 – grab a rock from behind the amphitheater. Carry the rock over your head to the upper lot and do 20 flutters – single leg count. Carry the rock back down to the lower lot over your head and do 20 merkins – do this 5 times
Part 3 – mosey to bottom Massey st hill. Run up Massey st hill to parking lot AFAP. Plank, down dog and honeymooner, then run to the opposite end of parking lot AFAP. Then lunge walk back across the lot while peach stand describes his “why”
MARY:
ANNOUNCEMENTS:
COT: finished the “why” story