Category: Block Party

Hill climber light post beat down

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WARMUP: 10 SSH, 10 Cherry Pickers, 10 imperial walkers
THE THANG: Started with a mosey to WEP where we did a light post workout on the hill behind the amphitheater. The totals from the work out were 50 burpee’s, 80 Lunges, 90 HR Merkins, 80, Squats 50 LBC’s
After this we moseyed over to the playground for a Dora workout with a partner with 50 pull ups, 100 Merkins, 200 big boys. Total run distance was 1.6 miles
MARY: 3 minutes
ANNOUNCEMENTS: news letters
COT:Corporate

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Head -Shoulder -Shoulders -knees OH No

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4 Corners of weeping WEP

Warm up:
15 SSH
15 Wind Mills

Mosey to WEP

4 Corners of Pain!
All corners are 25 reps of each

Lap 1: Hand Release Merkins, MtN Climbers (Double Count)
Lap 2: LBC, Flutters (Double Count)
Lap 3: Squats, Lunges (Double Count)

We didn’t make it to lap 4 but we ended with 10 Burpee’s

Mosey back to COT

Praise for Funhouses son coming to visit. Prayers for safe travels for my in laws and for my daughter Kaylie who will be dedicated this Sunday

-Yard Sale

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Deck of Awesomeness

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WARMUP:
Mosey to FM Church of God…SSH, Low slow squats, seal jacks and Moroccan nightclubs. Mosey to FM Baptist rear parking lot.

THE THANG:
Deck of cards: Hearts = Merkin. Spades = BBSU. Diamonds = Lunge. Clubs = Crab cakes. Joker = 15 burpees. 2s = Lap around parking lot. PAX made it through 90% of the deck before DOAH decided to “help” by selecting new cards for the remainder of the WO. As punishment for DOAH’s “help,” we pivoted to 7’s on the Withers St hill. Jump Squats at the bottom and merkins at the top.

ANNOUNCEMENTS: Many options for community leadership coming up in the next few months.

COT:

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Shoulder BURN w the Fire Marshall

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Warm-up – Mosey to up the Pikes parking lot
Side Straddle Hop
Cherry Picker
Hillbilly Walkers
Merkins
Downward Dog/HoneyMooner
Side Straddle Hops
Mosey to the Far End of covered area and launch into Drillbits (all exercises OYO and cumulative, meaning the sequence is repeated adding the new exercise at each successive Drill)
1/6: 10 Burpees – Lap (If Raining – Down/Back under Awning)
2/6: 15 Jumping lunges -Lap
3/6: 20 Merkins – Lap
4/6: 25 Squats – Lap
5/6: 30 Moroccan Nightclubs – Lap
6/6: 35 LBCs – Lap
2 minutes of Wall Sits
Mosey to Springs courtyard x3 rinse and repeat
5 – step ups
10 – derkins
15 dips
Pike Lower Parking lot – 2 minutes of Wall Sits
Mosey back to the Upper Pikes parking lot for 8 minutes of Mary
Head Back to COT – finish w Side Straddle Hop

ANNOUNCEMENTS: F3 Road cleanup this wkend. – w Fogarty

COT: prayers for marriages. 2.0s. Praise for F3 workouts and health

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Stars and Stripes

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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

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Impreza blokowa

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We did some work. Run around WEP, performed bunch of merkins, squats, big boy sit ups and dips on every marker in the park. On the parking lot behind the amphitheater came time for  Dora with more squats lunges  and other fun stuff I don’t remember:) I remember bear crawls with merkins on every parking line, though. Then I run out of ideas so “Mary” helped a lot. Bobber asked for some burpees and wall sits on our way to the COT, I could not say no ! Ended up in the parking lot with 3660 steps made by 6 am:)
Sorry for a late entry, thank you forcing me to write it:)

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Jack Webb from hell – remix

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WARMUP: a little upward & downward dog, some low slow squats and single count merkins

THE THANG: moseyed over to WEP.  Starting at the first bench swing the PAX did 1 burpee and 4 merkins, ran to the next swing did 2 and 8, ran back to the first swing and then went to the 3rd swing did 3 & 12, then to the 2nd swing and up to the 4th bench swing, did 4 & 16 and so on until we got to 10 and 40.  
Since we still had some time left, YHC didn’t want to waste any time so we moseyed over to the playground and did a dead hang for a 10- count, 10 low slow squats, 5 pull ups and then 10 more squats.  With 4 minutes left we headed back to COT.  Arrived at 0600.
MARY: none
ANNOUNCEMENTS: read your newsletter
COT: prayers for schools, kids, teachers, admin as well as others

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Begin with the end in mind

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WARMUP:
Goofballs at variable cadence
Low slow squat
merkins
GTFO – we have work to do

THE THANG:
sprint up the big hill

Mozey on the trail to Harris Street Park w/pain stations:
20 high knees
20 flutters
20 diamond merkins
20 overhead claps
20 jump squats
20 bomb jacks
Some would call this trail “off road” including YHC, but there were some other, wronger opinions expressed by some in the group

at Harris Street Park
Basketball court:
Burpee broad jumps down and back

Benches:
10 each leg Bulgarian split squats
20 dips

Swings:
10 derkins
10 pullups

Rinse, repeat, and roll back up the trail of pain to COT…
…But wait, we made one last stop at the big hill.

Today’s lesson is: begin with the end in mind. We began with hill sprints, and ended with hill sprints to drive the lesson home.

The end of the workout when you are tired is where the real growth happens. We got some today.

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The Seesaw

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WARMUP:

YHC took the pax to the top of Massey where State Farm delivered the COP. YHC finished a few exercises including mandatory SSHs the moseyed to stops along the way to WEP with burpees at every stop.

THE THANG:

The Seesaw is the hills between the new improved parking lot at WEP. Partnered up for bombjacks and lunges to 8.

Hit the stage for partner ab work.

Nur back and forth up the hill.

Finished with wall sits and burpees.

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Takin’ it back old school because I’m an old fool

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WARMUP: we ran up the hill on Massey into the big parking lot to circle up. Started with some SSH and stopped pretty quick to get in cadence. 5 burpee penalty. Started over with SSH in cadence…stopped again to get in cadence. 3 burpee penalty. Started again and stayed in cadence for the most part. Moved on to sumo squats, merkins, shoulder taps, up and down dog, and finished with some back stretching.
THE THANG: From the parking lot, we ran down the grass hill over to the small lot with the wall that used to have nails sticking out (we didn’t find any of those). We did 7s here with burpees at the bottom, jump the wall, and donkey kicks at the top.

Finished here and had a short run over to the “step up” wall. Before we left the parking lot, we were reminded we have one mouth and 2 ears and if we’re thinking of our responses before someone else is done speaking, are we truly listening??

Made it to the step up wall where we did 11s. Steps up were both legs (bad idea here) and we did decline ranger merkins for the other half of our 11s (10+1, 9+2…1+10).

Left here with the plan to go to LBJ church and with 15 min left, we Omaha’s back to the big parking lot. Dora was the plan and previous site Q Bobber suggested running up and down the big hill…so we did. Partner up and Dora was: 100 diamond merkins, 200 jump squats, 300 flutters 2 count…which no one made it to flutters.
MARY: 5 min to spare we ran back to COT for MARY. Both Jackelope and State Farm got a chance to call cadence and crushed it!
ANNOUNCEMENTS: lots! Check out the newsletter! Dam to dam is coming so look for Sept 1 sign up!
COT: welcomed Stiletto who was visiting Maximus from TX, and Wegmans has 13 weeks to perfect his smoking craft as he takes care of that new baby!

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