Category: Golden Corral

Tour de odor AKA style

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WARMUP:
SSH
Windmills
Imperial walkers
Hillbilly walkers
Plank
Stretches
Merkins

THE THANG:

After warmups we moseyed to back of HT,
Performed wall sit burpee waterfall with everyone doing 1 burpee, then 2

Mosey around back towards church

Toy solders
Karaoke
NUR

In back parking lot, break up in groups of 3,- took a couple tries
Partner work – groups of 3
Partner 1
Cocaine bear Crawls to light pole and back
Partner 2 SSH
Partner 3 Mtn climbers

Mosey to church

Bench work
Webbs
Bulgarian split squats and cactus jacks

Got all the way up to 10/40

Dora
100 Derkins
Sprint
200 dips

Back towards Flag

MARY:

50 4 count flutters IC, Box cutters, dying cockroach and American hammers
ANNOUNCEMENTS: Fast 5K, Joc, Bethel
COT: make every day count and be sure the ones you love most know it!
It was an honor to serve today, Thank you men!

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Everything but the kitchen sink @ Golden Corral

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WARMUP: Circled up at COT
WMsx7inCadence, IWsx7inCadence, CPsx7inCadence, HWsx7inCadence, next moseyed to the upper parking lot by Red Bowl and ran around the lot introducing the loop the PAX would use throughout the workout, next we moseyed over to our stations where each one was explained, then we got to work.

THE THANG: Set-up 12 stations, partnered up, partner #1 runs the loop while partner #2 performs the exercise at the station until partner #1 returns, switch, upon partner #2’s return the partners move to the next station. Stations are listed below:

1. 10lb weighted ball – V-Ups
2. Heavy Rope – Rope swings in a squat position
3. 45lb Ruck – Curls
4. 30lb Slam Ball – SlamthedamBall
5. Ab Wheel – you know what to do ( I did provide a pillow for the benefit of our knees )
6. Cindy – Side Lunges
7. 60lb SandBag – Front Lift to Backwards Toss
8. 45lb Plate – Flutters w/ a press
9. 20lb weighted vest -Alt. Reverse Lunges
10. Cindy – Swings
11. 35lb Dumbbell – Squat while alt arms to pick up weight
12. 12lb Dumbbells – Bent over Tricep Extensions

MARY: No thank you

ANNOUNCEMENTS: Blood drive

COT: STK

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Chasing Pots of Gold-en Corral

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WARMUP: Brief but we managed a few Moroccan Night Clubs, Shoulder Taps, Boxcuttahs
THE THANG: Mozy to the church where there was a cone in each parking lane. Pax ran the length of one lane and back the other in a U shape to complete the exercise at the cone. We ran back and forth like we were following the rainbow looking for gold. I know it’s a stretch, but it is almost St. Patty’s Day. Pax completed 100 reps at the first cone, 90 at the second with each trip decreasing by 10 reps. From 100 down, exercises were SSH, LBCs, Squats, Mountain Climbers, Plank Jacks, Dips, CDDs, American Hammers, Merkins, Burpees.
Pax then faces each other in the plank position for 4 plank jacks, 4 mountain climbers, 4 shoulder taps, 4 Superman’s. Once completed, we repeated it at 8, 16 and 32 reps.
Mozy through COT to drop off the cones then stopped at the side of HT for wall sits and burpees.
MARY: No Mary, or Patty either
ANNOUNCEMENTS: Newsletter, Jaeger, convergence.
COT: Family

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DORA Rules at GC

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YHC was honored to be given the Q stick at Golden Corral by Half Shell today. This represented my first trip back in the gloom at 100% since dealing with a post D2D bronchitis and my spirits were excited about the opportunity. While not yet Springlike weather, the Pax were quickly sweaty from the downpainment on the day.

After seeing a post by IJ, I decided to maximize the DORA concept at GC today for encouragement, challenge and candor of a partner workout.

WARMUP:
Mosey to Oil and Lube shop
Windmills x 10
IW x 10
MNC x 10
Monkey Humpers x 10
Mtn Climbers x 10
SSH x 10

Let’s go!
THE THANG:

Partner up and run around HT for Group Dora stopping 5 times for:
5 burpees
10 lunges
15 Box cutters

Mosey to another lot for Lazy Dora
Alternating turns
100 Merkins/ partner plank
200 Squats/partner Al Gore
300 LBCs/ partner 6 inches

Mosey to Walgreens lot for normal Dora
50 Bombjacks
100 CDDs
150 Flutters

Mosey back for Big Boys until end

ANNOUNCEMENTS:

Read your newsletter

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Grunge isn’t classic rock

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WARMUP: Did some side straddle hops, imperial walkers, hillbilly walkers and Moroccan nightclubs and then mosey over to the church lot

THE THANG: Tabata 40 seconds on with 20 seconds off. Got through about 2.5 revolutions. Topic of discussion was “is classic rock its own genre of rack from the 70’s/early 80’s, or is it anything more than 20 years ago?” Apple voted the latter and included Plush by STP on the classic rock workout playlist. I vote the former however…

Exercises included: LBC, Merkins, Squats, Mountain Climbers, Donkey Kicks, Dips, Side Straddle Hops, Nolan Ryan’s, Bix Cutter, Plank Jack, Lunges, Dry Docks, Bobby Hurleys and American Hammer

MARY: 2-3 minutes of rotational Mary once back to Harris Teeter…

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Lot work

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WARMUP:
SSH
Imp Walkers
Hillbilly Walkers
Michael Phelps
Mountain Climbers
Merkins
Broga

THE THANG:
Bear crawl Indian run

Dora
50 CCD
100 Imp Walkers
150 Squats
200 LBCs

Cross the lot
Lunge to other side of lot and do compounding merkins or burpees up to 5

MARY:
Was done

ANNOUNCEMENTS:
Battlebot celebration
Hive convergence
Jaeger
Christmas party

COT:
Parents
Brothers
Fellowship

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Simple but Effective

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WARMUP:
20 SSH
10 Windmills
10 Cherry Picker
10 Imperial Walkers
5 Burpees OYO

THE THANG:
Mosey to the Church Parking Lot

B.L.I.M.P.S.S.
Up and Down the Ladder
Lap around the parking lot after each excercise
5 Burpees
10 Lt. Dan Magic Legs
15 Imperial Squat Walker
20 Hand Release Merkins
25 Plank Jacks
30 Squats
35 SSH

Modified DORA
Partner 1 Exercises
Partner 2 Run Around Round-About
50 SSH
50 MERKINS
50 BURPEES
50 LBC’S
50 JUMP SQUATS

Mosey back to COT

MARY:
Jack Webb
1 : 8-count Burpee
4: Alternating Lunges

Made it through 5:20

ANNOUNCEMENTS:
Rooster
Q vs. Q Challenge
CSAUP
Jaeger

COT:
Always check on the six.
You never know what’s going on.

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Sterilization

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WARMUP: Mosey to the backside of HT to enjoy the smells and do some warmup exercises – SSH, windmill, imperial walkers, hillbilly walkers, cherry pickers, Moroccan nightclub, merkins.
THE THANG: Mosey back to front parking lot. 7 of diamonds but with 3 corners instead of 4 so 7 of triangles? First lap was 7 merkins at each corner, 14 squats at each corner, 21 flutters at each corner, and then 28 LBCs at each corner. Mosey to side of HT for wall squats with bear crawls and crawl bears while we all mentioned a goal, word, or area we were working on this year. Mosey to auto shop and then dora – 50 step ups (each leg), 100 inclined merkins, 125 dips and then mosey back to flag.
MARY: American hammers, hello dolly, and some frog workout which felt like gas pumpers.
ANNOUNCEMENTS: Pints and padres tonight, wine dinner, and mens shelter later this week, upcoming convergence and jaeger in march.
COT: A few prayer requests. Ended in prayer.

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Blimps at the GC

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Short disclaimer then jog around back of center for warm-ups. Normal stuff: SSHs, imperial Walker’s, low slow squats, merkins, Peter Parkers, Parker Peter’s, and MNCs. Mosey to back hill for accumulating BLIMPS. 5 Burpees, 10 Lunges, 15 Imperial Walker’s, 20 Merkins, 25 Plank Jack’s, and 30 Squats. Start at bottom with 5 burpees, run to firestation for 10 donkey kicks, run back to start. 5 burpees, 10 lunges, run to station for 10 donkey kicks, run back to start. Repeat adding letter each round. Pollo had to duck out due to asthma flair up but it took us a while to find him. So good lesson to always pay attention to all PAX. After we got that squared away back to blimps. I think we figured out how to count the imperial Walker’s by the 5th round. Finished up back at fountain so we bear crawled one loop around it. Jog back toward cars stopping at other traffic circle. Partner up for 20 partner merkins with hand slap in-between then 20 partner big boys with hand slap at top. Jog back to cars for a few rounds of Mary, except somehow Autobobn thinks Merkins qualify as Mary. But all good, recover and COT. Lots of sickness going around and PAX coming back from being out. So prayers for health right now. Thx for the opportunity 1/2 shell!

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Tour de grounds

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WARMUP: mosey to Grace Presbyterian
Various exercises in cadence with burpees mixed in. Finished with 10 6-count burpees in cadence before moseying to behind red bowl

THE THANG:
7’s – Merkins and Sumo squats – building to parked semi and back.

Mosey to East facing wall off Harris teeter.
BTTW and wall sits – 2 rounds wall sits and Australian mountain climbers

Mosey to front lot of Harris teeter for 7’s with burpees and lunges.

Mosey to COT for 1 minute of geometry class and protractors.

MARY: See above and Nope – open to all men

ANNOUNCEMENTS: Took place

COT: 5th core principle

Thanks half shell for the call. :eye:

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