Category: colosseum

Little push, little pull

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WARMUP: Light rain was in the forecast and it was cold…so going to chalk those factors to the low numbers but Barkley and Farmers were not deterred. We did a quick lap by the elementary school along with the following warmup: SSH, windmills, low slow squats, cherry pickers, merkins, sprinter stretches, lower back stretch, and finally some hamstring and more lower back stretches.
THE THANG: Before we jumped in, these boys needed some old school Jack Webb because who doesn’t love JW! I know Jiffy does, miss that guy! 1 pushups, 4 overhead claps, 2 pushups 8 claps…up to 10 and 40. These guys loved it. We did this over by the small parking lot at the top of the school hill.

At the top of this hill, then down at the valley/bottom, then at the KW parking lot entrance we did:
– 10 diamonds at the top
– 10 jumping squats at the bottom
– 10 4-count flutters at KW
– Rinse and repeat starting with 10 diamonds at KW and so on.
We did this for 3 full sets and managed to eat up a good amount of time.
MARY: Airborne special
ANNOUNCEMENTS: newsletter
COT: prayers for our family, jobs, each other…and lots of things we can’t control.

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0 burpees

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WARMUP:
SSH, windmill, low slow squats, butt kickers, high knees, soccer hips
THE THANG:
Perform an exercise at a column, then move down two columns and perform the next. Repeat this twice. Run back to the beginning.

Round 1, 3, 5
Side lunge – 10
Jump squat – 10
Mode of transportation was bear crawl

Round 2,4,6
Merkins – 10
CDD – 10
Mode of transportation- lunge walk

Round 7, 9
Leg raises – 10
LBCs – 20
Crawl beat

Round 8, 10
Dips – 15
Can’t remember
Lunge walk

Finished with airborne hip exercises

MARY:
ANNOUNCEMENTS:
COT:

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Men in Tights

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Texted Barkley last week and told him to put me in for Q sometime at Coliseum. He responded and said I need someone for next week. I gladly accepted before looking at that weeks weather forecast. Rookie mistake but we ain’t no sissies.
On drive in truck thermometer said 15 degrees. Perfect workout weather. Even had to go purchase a pair of leggings from Spank.
Warmup:
15 Hill Billy Walkers
15 Imperial Walkers
15 Windmills
20 Moroccan Nightclubs
Workout:
Moseyed to bottom of hill coming into school and exercises where layed out. 5 hand release merkins at bottom then run to top of hill towards school and do 5 Scorpion Dry Docks. Run back to bottom and a different exercise going the other direction which was 5 Monkey Humpers. Mosey to entrance of Tega Cay Coffee up hill and do 5 Big Boy Sit Ups. Repeat this sequence and every time you pass in the bottom the reps go up 5. We made it to 20 before I called it for some mobility and stretching.
Moseyed back towards COT and had pax get on 6 and we did some hip mobility work and some stretching for the last 10 minutes.
Thanks for the Q Barkley. Hope I Did Well.
Love, Stang

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Men In Tights

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Texted Barkley last week and told him to put me in for Q sometime at Coliseum. He responded and said I need someone for next week. I gladly accepted before looking at that weeks weather forecast. Rookie mistake but we ain’t no sissies.

On drive in truck thermometer said 15 degrees. Perfect workout weather. Even had to go purchase a pair of leggings from Spank.

Warmup:

15 Hill Billy Walkers

15 Imperial Walkers

15 Windmills

20 Moroccan Nightclubs

Workout:

Moseyed to bottom of hill coming into school and exercises where layed out. 5 hand release merkins at bottom then run to top of hill towards school and do 5 Scorpion Dry Docks. Run back to bottom and a different exercise going the other direction which was 5 Monkey Humpers. Mosey to entrance of Tega Cay Coffee up hill and do 5 Big Boy Sit Ups. Repeat this sequence and every time you pass in the bottom the reps go up 5. We made it to 20 before I called it for some mobility and stretching.
Moseyed back towards COT and had pax get on 6 and we did some hip mobility work and some stretching for the last 10 minutes.

Thanks for the Q Barkley. Hope I Did Well.

Love, Stang

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Under cover

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WARMUP: SSH, windmills, imperial walkers
THE THANG: 4 stations, 3 exercises each, 15 count first round. Leave kettle bell at end, run to start and 5 merkins at each station on the way back. Back through the stations, with kettle bell, 10 count on the exercises. Leave kettle bell at end, run to end, 5 merkins at each station on the way back.
ANNOUNCEMENTS: dam to dam
COT: prayer or praise from everyone

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Coliseum- 12/17/2024

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WARMUP: ssh,cherry pickers, windmills, shoulder taps, mountain climbers
THE THANG: poles. 1st pole 1 merkin 2nd pole 2 merkins up to 10. On way back 1 burpee 2 burpee etc…
Mosey to tables 10 reps of slow squats, step up with knee raise, alternating lunges, incline merkin, merkin, decline merkin, mountain climbers, maktarjai, 1 min plank 2 sets
MARY:
ANNOUNCEMENTS: prayers/ praise around the circle…
COT:

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Degenerates Only

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WARMUP: Imperial walker, hillbilly walker, high knees, low slow squats

THE THANG: tel:100-200-300
Big Boys, Incline merkins, Squats
Bear crawl to next bench, 10 step ups, bear crawl back, after 50 reps

MARY: ab burnout

ANNOUNCEMENTS: read your newsletter

COT: had to cut prayer short because of the rain and <@USBP08L1G> didn’t want to get wet

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