Category: colosseum

11s and Pyramids

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Light yog with normal stretchy warm-ups.
11s using 2 light poles for run length. Bomb jacks on one end and flying squirrels on the other.
Leg pyramid: 10 froggers, 20 squats, 30 mtn climbers, 40 lunges (single count), 50 SSHs, 40 lunges, 30 mtn climbers 20 squats, 10 froggers. Light stiff legged yog then chest pyramid: 10 HR merkins, 15 plank toe taps, 20 alternating merkins (one hand forward, one hand behind), 25 shoulder taps, 30 plank jacks, 25 shoulder taps, 20 alt merkins, 15 plank toe taps, 10 HR merkins.
Yog back to COT for about 2 mins of Mary. Thx for the opportunity <@U08BNRBQ9D1>

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Rain or Shine, the East Side Shows Up

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On this dark and gloomy day, I did a buddy a solid and took the Q while he had a last-minute conflict. I knew it was going to be raining, but I also knew that there were plenty of places to still get in a workout and stay dry at the same time at <#C02QBPU3S5N>.

Now, I admit, I haven’t been here in a while, but I was surprised when I showed up that NO ONE FROM THE WEST SIDE WAS THERE. I mean, it’s right around the corner from where a lot of you live. It’s a great AO with a lot to offer, and yet no one but 2 Eastsiders made it out?? You guys are missing out if you are not coming to <#C02QBPU3S5N>.

My only compadre was <@UN6PTD007> who is my SL ride or die. (Thanks bud!). Now, we did discuss bailing and going to Biscuit Belly, but decided that we needed to get some work done. So, off to the shelter we went.

WARMUP: Windmills, Moroccan Nightclubs, SSH

THE THANG: We put a board at the end of each concourse at the school. Each board had 6 exercises on it. The count for each was 10 reps. After completing that, run to the end of the next concourse and do that board at 10 reps. After we completed a round, the rep count increased by 5. It was a full body workout of abs, arms, legs, and a little running. This is one of those that is sneaky but will catch up with you later.

MARY: N/A as we did so many abs during the workout.

ANNOUNCEMENTS: So many things are going on. Pick something to help out with or support.

COT: Prayers for busy times and finding peace in them. Prayers for travels over the next few weeks.

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Running with some exercises

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Pre-Run:
1.3 miles with Halfback

WARMUP:
Imperials, Hillbillies x10 each in cadence

Ran to the basketball court
10 dips & 10 step ups each leg

Short Jack Web of
Jump over the wall and back (that’s 1 rep) followed by 4 merkins.
Went up to 5 wall jumps.

Went back to the basketball court,
10 dips followed by 100m run x5
5 step ups (each leg) followed by 100m run x5

Ran to the bottom of the hill and faced the elementary school.

There are 4 light poles from the bottom to the top. Shuttle run from the first light pole to the second and do 10 jump squats. Repeat for the 3rd and 4th poles.

Wrapped up with 30 seconds of flutters.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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This was a month ago?

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WARMUP: quick Mozy to back
THE THANG: partner workout
100 shoulder taps
150 merkins
200 dry docks
250 dips
200 inc merkins
150 lunges
200 shoulder taps
250 squats
300 LBC’s
350 SSH
50 burpees

MARY: round robin
ANNOUNCEMENTS: golf tournament
COT: yes

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A slice of pie

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WARMUP: windmills, Moroccan night clubs, imperial walkers, hillbilly walkers, side straddle hops, yoga flow

THE THANG: mosey to basketball courts for partner Dora:

Mosey to far end of courts (~50yds) and back while partner exercises. Then alternate.

Exercises:
100-Merkins
200-squats
300-lbc’s
300-lunges
200-shoulder taps
100- Carolina dry docks

MARY: flutters, penguins, box cutters

ANNOUNCEMENTS: golf tournament 10/20, adopt-a-highway 10/25

COT: praise for a grandparent’s 100th bday, prayers for healing, perseverance in the face of adversity/obstacles

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Stand-Up Colosseum Beat Down

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WARMUP:
– SSH – 20 IC
– Imperial Walkers – 15 IC
– Moroccan Nightclubs – 20 IC
– Windmills – 15 IC

THE THANG:
Part A – 4 Corners Grinder (16 min)
– Corner 1: 20 Merkins
– Corner 2: 20 Squats
– Corner 3: 20 Carolina Dry Docks
– Corner 4: 20 LBCs
– Mode of travel between corners: Power skip first, Bear crawl second, Run third, Lunges fourth. AMRAP until time.

Part B – Partner Dora (17 min)
– 100 Hand Release Merkins
– 200 Squats
– 300 Flutter Kicks (2-count)
– One partner does exercise, the other runs to the curb about 50 yards away and back. Switch until reps complete.

MARY:
– Boxcutters – 15 IC
– American Hammers – 20 IC
– LBCs – 20IC
– Stretch: hamstrings, hip flexors, shoulders

ANNOUNCEMENTS: Golf tournament sign ups still open, keep an eye out for trash pickup date, Bourbon and BBQ tasting in November, read your newsletter!

COT: yes

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No Barkley, No Peace

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Roughly, this is what was done:

Run to the back of the school.
Here’s the series… run to the 3rd light pole out back
– Grab a rock, here’s the sequence
– 15 curls, run two light poles, 15 flutters, run back
– 15 curls, 15 OHP, run, 15 flutters, back
– 15 curls, 15 OHP, 15 bent over row, run, 15 flutter, back
– 15 curls, 15 OHP, 15 bent over row, 15 chest press, run, flutter, back
– 15 curls, 15 OHP, 15 bent over row, 15 chest press, 15 tricep, run, flutter, run

Back to the front for more light poles
– Partner up
– Alternate carrying your partner down, at each light pole, 10 derkins each
– On the way back, run, 10 hand slap merkins at each pole
Head back to COT

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Recess Time !!!!

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WARMUP:

Windmills
Hillbilly Walkers
Imperial Walkers
Moroccan Night Cluns

THE THANG:
12 Stations with 12 Reps each, jog a lap, rinse and repeat

– Carolina Dry Docks
– Squats
– LBCs
– Flutter Kicks
– Mountain Climbers
– American hammers
– Ruck Curls
– Ruck Tricep
– KB bent over rows each arm
– Over Shoulder SB Toss
– Bomb Jacks
– Monkey Humpers

MARY: None she was missed along with <@U0818FC8SUS>

ANNOUNCEMENTS: Q Source Golf Links Tournament, HIM Camp

COT: Always will remain in our hearts :two_hearts:

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Adding the Lightpoles

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WARMUP:
SSH
IW
HW
mountain climbers
Yoga
Peter Parker
Yoga
Parker, Peter
Yoga

THE THANG:
Long mosey

Muscle up on the wall near the kindergarten classrooms
One, two, three, up to 10

Start with light pole at the bottom of the hill. That light pole is light pole zero. The next light pole is 1, the next one 2, etc. up to 10
For the way up the exercise was Burpees. Then we came down the hill with squats. Then back up the hill with plank jacks, and down the hill with Merkins.

Found the picnic tables at the middle school for some Bulgarian split squats back to COT for MARY

ANNOUNCEMENTS: Read the newsletter
COT: Was held

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Title McTitle-Face

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WARMUP:
– Air Squats
– Good Mornings
– Lunges
– The Windmill
– Imperial Walkers
– Hillbilly Walkers

THE THANG:
– Mike Tysons # 5
– Squats # 10
– Good Mornings # 10
– LBCs # 10
– Merkins # 10

After you completed the exercises you ran a lap. After each time you completed the thang you added one lap to the run.

Ended with some good ol stretching

MARY: Around The Circle
ANNOUNCEMENTS: Read your newsletter
COT: Yes, there was COT

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