Category: colosseum

Another Round

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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

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Another Dora… more reps and sandbags

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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

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Curtsey lunge buffet

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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

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The Sweaty Loop

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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

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Shipwrecked

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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!

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Enter a workout title…

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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

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12 Days of Christmas… In July… In June…

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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

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Colosseum 6-18-24

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Warmup:
SSH
Imperial Walkers
hillbilly Walkers
Tappy Taps
Planks

Workout:
Light Jog
Wall sits while a PAX does an inchworm to curb and back
At the track, do exercise then run a lap
– 12 o clock – 50 squats
– 3 o clock – 50 merkins
– 6 o clock – 50 dips
– 9 o clock – 50 mountain climbers
The Grinder at the entrance to GHMS
– Partner Up: Partner 1 do a bear crawl up to the next light
– Partner 2: run to the next light and come back to get your partner and run back to the light
– Switch – Partner 2 does Bear crawl, Partner 1 runs
– When Partner 1 starts again, do Crab Walk. Switch back to Bear Crawl at next cycle.
COT

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Turd Burglar

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WARMUP: Windmill, IW, HW, MNC
THE THANG:
4 quarter-mile laps around the parking lot for a total of 1 mile. Stopped every quarter of a lap and did 10 reps of one exercise Burpees, Squats, Merkins, Big Boys x 4 for a total of 40 of each throughout the mile.

Partner Dora
Timer: One pax runs ~ 300 yards while the other pax does reps of an exercise.

50 – Step Up Burpees
100 – Squats
100 – Merkins
100 – SSH
100 – Plank Jacks
100 – LBCs
100 – Derkins
MARY: Flutter Kicks , Freddie Mercury,
ANNOUNCEMENTS: Batman said read your Newsletter
COT: Closed us out in prayer.

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Light pole Ladder

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WARMUP:
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 20 imperial walkers
– 20 hillbilly walkers
Mosey down road
– stop at curb and do 15 merkins hands on curb in cadence
– Mosey to wall
– Stop at next curb 15 calf raises in cadence
– Wall sit 20 count

THE THANG:
Mosey to the top of the hill with light poles
Ladder workout
– run forward to first light pole and do one burpee, then run back to start and complete exercise
– Run forward to second light and do 2 burpees, then run back to start and complete exercise
– Repeat for 10 light poles
Exercises per pole:
– 10 archer merkins
– 20 bomb jacks
– 30 wide arm merkins
– 40 squats
– 50 chair crunches
– 40 diamond merkins
– 30 leg raises
– 20 Carolina dry docks
– 10 American hammers – cadence count

MARY:
ANNOUNCEMENTS:
COT:

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