QSchool type workout
WARMUP: side stratal hops/mosey, cherry pickers/mosey, windmills/mosey
THE THANG: Dora 100/200/300. 100 Merkins-jog/nur. 200 hillbilly squats- karyoke run. 300 lbc’s – side shuffle. Mosey w/ pax’s induced exercises. Back to cot
MARY: she gave birth to Jesus Christ. Round Robin
ANNOUNCEMENTS: read newsletter
COT: prayers/praises from all pax’s.
WARMUP: quick disclaimer and off we go. Ran through the drop off loops and started with: SSH, windmills, cherry pickers, merkins, low slow squats.
THE THANG: Pearls on a string was the name. First stop was bottom of the hill for 10 bomb jacks. Up the hill to back lot of Keller Williams for 20 diamonds, 10 bomb jacks. To the back of the lot across the street added 30 squats. Went to the corner of the next lot to add in 40 American hammers (double count). Ran to the bottom of the hill for 50 flutters double count. Made 1 more stop for 60 calf raises (20 out, 20 reg, 20 in).
Ran to the flags and lunge walked for about 25 yards, then duck walked for another 25 yards.
Ran back to COT.
MARY: yes, got in some Mary time
ANNOUNCEMENTS: we announced some
COT: covered F3 mission, 5 core principles, and credo
WARMUP: Cherry Picker, Moroccan Night Club, Low Slow Squat, Mosey to location
THE THANG: Using light poles around the parking lot as locations, all exercises 18 count in cadence then (MOT) move to next location: Big Boy (Toy Soldier), Hello Dolly (Lunge Walk), Mountain Climber (Karaoke), Merkin (Karaoke-other side), Freddie Mercury (Bear Craw), SSH (Nur), Plank Jack (Toy Soldier), Flutter Kick (Mosey), Monkey Humper (walk back to location 1). Next, another round with 4 Burpees at each location with mosey to next light.
MARY: A bit
ANNOUNCEMENTS: Gold Tourney, Convergence, etc.
COT: Prayers lifted
WARMUP: Descending ladder from 6-1
– squats
– Incline merkins
– Step ups
– Box jumps
– Dips
THE THANG: partner carries sand bag around second set of basketball goals and back while other partner does reps, then switch.
– 500 Side straddle hops
– 400 LBCs
– 300 Flutters
– 200 Merkins
– 100 Dry docks
– 50 Dips
Repeat the warmup when done
MARY:
ANNOUNCEMENTS: golf tournament and Christmas party
COT: Surgery coming up for my M, Cheddah’s monumental return to the gloom, long ducks coworker, teachers and students
Warmup: Mosey, windmills, merkins, Moroccan nightclubs, Carolina dry docks, curtsy lunges
The thang: go to light poles. Start with 10 curtsy lunges, next light pole is 20 merkins, next light pole is 30 squats, next light pole is 40 flutters.
Mosey to side of school. EMOM, 10 merkins. While waiting for next minute to start…calf raises. Wall sits and some ab work. Back to COT for mini Mucho Chesto. Finish with hip thingy
WARMUP: Moroccan night clubs, SSH, imperial walkers, broga
THE THANG: running a half mile loop (of so) with 5 reps at a few pain station: merkins, big boys, squats, dips, lunge walks, and burpees. Each lap added 5 more reps. For the last lap, we maxed out our personal reps while maintaining good form.
MARY: cool down while walking a few laps and stretching out some tight joints
ANNOUNCEMENTS: bethel, blood drive, stuff the bus, lawn care (check slack)
COT: grateful for each other to push each other to become better
11 @ Colosseum this morning. Some early risers got in a couple miles before the workout. I found out that my planned workout was very similar to Monday’s Honey Badger workout – sorry
We began with some dynamic stretching: Toy Soldiers, butt kickers, high knees, and open gates. Next, we moseyed to the drop off loop.
I explained this workout was similar to riding a boat in rough weather, your legs will be sore and it will be difficult to walk.
Workout: Two laps around the car loop. Four cones with a different mode of transportation to each.
1. Burpees Broad Jumps
2. Lunge Walk
3. Bear Crawl
4. Run to Shovel Flag and back
Extra credit: 20 SSHs, 15 Squats, 10 LBCs, and 5 merkins at each light post.
Great job this morning!
WARMUP: ssh, Peter Parker’s, shoulder taps, Parker Peter, monkey humpers, 5 burpees, ran to the picnic tables for dips and derkins
THE THANG: on the dam rd. Entrance, ran up the hill and did an exercise at each street light – 10 merkins, count increased by 2 at each light, ran back to start; then 10 squats, count increased by 5 at each light; then 10 lbcs, count increased by 10 at each light, then 10 mike tysons, increments of 2, monkey humpers, increments of 5, American hammers, increments of 10
MARY:
ANNOUNCEMENTS: 1776, csaups
COT: yup
WARMUP: Did some SSH, Windmills, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers
THE THANG: 12 days of Christmas style with a lap around the pickup loop. Got in a little over 2 miles total distance
1- Kraken Burpees
2- Jump Squats
3- Merkins (4 count)
4- LBC (4 count)
5- Burpees
6- Low Slow Squat
7- Shoulder Taps
8- V Ups
9- Dry Docks
10- Flutter
11- Superman’s
12- Jump Lunges
ANNOUNCEMENTS: Lots of CSAUPs coming up