Category: Golden Corral

Shield Beatdown

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WARMUP: Our warmup was SSH, Slow Windmills, Imperial Walkers and Hillbilly Walkers followed by a short mosey.
THE THANG: There was a choice of exercises for each number. You could do one or a combo of both to reach the number.
125 SSH and Merkins
Run to Teeters and back

100 SQUATS and Mountain climbers
Run to Teeters and back

75 Bombjacks and Big Boy Situps
Run to Teeters and back

50 FLUTTERS and CDD
Run to Teeters and back

25 Shoulder Taps and LBC’s
Run to Teeters and back

Rinse and Repeat
MARY:
ANNOUNCEMENTS: 10 year Anniversary CSAUP
COT: Pray and Praises

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Death by at GC

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WARMUP: Mosey around the HT past the trash cans (horrible) for COP including Broga, IWs, Windmills, Merkins, MTN climbers, SSHs and MNCs.

THE THANG: Mosey to the church and circle up for Death by…with rounds of Burpees, merkins and Big Boy sit ups. Mosey back to parking lot for a bear crawl and lunge walk sequence with CDDs and dips in between. Leg time! 3 sets of squats followed by monkey humpers. Mosey back for Mary

ANNOUNCEMENTS: See the newsletter

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10/90 is still a split

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With a early morning text from Punch List, WWL and I decided to split the Q. He hasn’t Q’d in a while(minute) so I figured I’d take the first part.

WARMUP: mosey to back of HT and down grass hill. Triangle up for the following exercises:
MNN
LSS
Imperial Walker
Hillbilly Walker
Downward dog/honeymooner
6 mins are up and pass the Q to WWL.
THE THANG: Hill repeats x5 with 5 burpees at the top. Nothing on the bottom. Mosey to parking lot. Stop for LBCs, flutter kicks, rosalitas, hello dolly. Start 11s with burpees then bear crawl with squats at the top. Lunge walk back.
MARY: never met her
ANNOUNCEMENTS: read your newsletter
COT: stays in COT.

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Buffet of Fun

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WARMUP: Light jog around the lot and then circle up for some standard warm-ups: SSHs, wind-mills, Willie Mays Hayes (too confusing for some), Hillbilly Walkers, Merkins, & Mountain Climbers.
THE THANG: Mosey to apartment circle for Core 100: 25 hand release merkins, 25 big boys, 25 jump squats, 25 dips.
Mosey to back hill and break into 3 groups. G1 runs to fire station, does 10 bombjacks, then returns to fountain. G2 bear crawls around fountain. G3 runs to other neighborhood, does 5 burpees, then returns to fountain. 2 complete cycles through all 3 stations.
Mosey back to original circle for another Core 100: 25 Merkins, 25 LBCs, 25 Squats, 25 SSHs.
Mosey to side of Teeter appreciating the summer smells of the dumpsters behind GC. On side of building, PAX get into BTW, 2 PAX run to other building, do 5 bombjacks, return to BTW with next 2 going. After everyone completes, PAX get into people’s chair, 2 PAX bear crawl to other side for 5 merkins, then return with next 2 going. Time’s about up so back to cars for 20 American hammers. Recover.
ANNOUNCEMENTS: Read your newsletter. Lots of upcoming events (invergence, convergence, CSAUP, anniversary events, volunteer events, etc).
COT: Lots of prayers for 2.0s health issues.
Thanks for the opportunity!

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Up & Down The River

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WARMUP: mosey with some ab work
THE THANG: up and down the HT aisles, 5 reps of merkins, then groiners, then CDDs, then flutters
MARY: accumulating clock merkins and accumulating clock squats
ANNOUNCEMENTS: CSPAN outtro prayers and praises for our families
COT: to Skyq be the glory!

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We’re up to 52 states

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WARMUP: short run followed up by SSH, windmills (for trucker), real sumo squats, more running to the church where we did merkin, honeymooner, downward dog, mountain climber
THE THANG: We started out in the parking lot by the church where we ran to the end, did exercises, then back. 4 total sets (total 100 exercises each). Round 1: 25 merkins, 25 squats, 25 flutters.
Round 2: ran to the church circle and back to the middle of the entrance; 25 CDD, 25 lunges, 25 Freddy mercury…total 100.
Round 3: ran to the back of the Italian ice place and mixed it up. 5 each of wide arm, ranger, diamond merkins; 10 each of out/regular/in calf raises, 25 LBCs – 4x sets.
MARY: American hammer (because we’re in America!!), protractor, WW2 sit-ups
ANNOUNCEMENTS: blood drive and read your newsletter
COT: Truckers brother in law, Bonsai going in for annual heart check up, marriages

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Patriotic 7/4/1776 Beatdown

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WARMUP:

Disclaimer

(American Themed Music Throughout)

50 SSH IC
50 High Knees IC
50 Butt Kicks IC
50 Arm Circles (25 forward, 25 backward) IC

Mosey over to church parking lot

THE THANG:
7/4/1776 Workout
7 burpees
4 lunges (each leg)
1 minute plank
7 mountain climbers
7 squats
6 merkins
Run a lap around the parking lot
4x

Addressing Fear Message

4th of July Tabata
7 rounds / 4 exercises
20 seconds work, 10 seconds rest
Exercise 1: Bobby Hurley
Exercise 2: Plank Jack
Exercise 3: Burpees
Exercise 4: Bomb Jacks

Mosey back to Parking lot

MARY:
Captain Thor
Jack Webb: 1 BB Sit up: 4 American Hammers

Broga and PAX ab workout callouts

ANNOUNCEMENTS:
F3 Dad’s final workout this Saturday
2200 Merkins for Veteran Suicide Awareness in the month of July

COT:
Prayers for safe travels over the holiday
Family and friends dealing with sickness, hospitals, anxiety

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Fresh Air

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WARMUP: Intro and began mosey towards Dunkin Doughnuts. We completed 12 Moroccan knightclub, 12 windmills, 12 produce pickers and got into plank. Down dog and up dog stretching. The mosey to the field in front of the prep academy.
THE THANG: Part 1: Entered the field and saw 3 large tires but that was not going to be part of our fun. Asked Slap Shot to introduce what a Jack Webb was going to be and we completed 10 merchants and 40 overhead claps together as a group. Then Walked over to the parking lot at the prep academy.
Part two: It was DORA time. Broke into groups of 2 and completed 100 sumo squats, 200 American hammers and 300 calf raises. One man completed the exercise while the other ran the entire lot around all 4 islands. After we were done, it was mosey time to HT for wall work.
Part Three: We completed a set of balls to the wall. Everyone got up on the wall and 1 by 1 we ran 10 ft completed one burpee and ran back 10 ft. Then, we got into a wall sit. Then 1 by 1 we ran 10 ft completed 3 purpose and ran back 10ft. After we were done, had I started my message.
Message: I talked about the importance of making sure we always speak to our children and especially before they go on a mission trip. I missed an opportunity but was able to follow up with my son after I after I realized I missed that opportunity.. The main point is that our children are always listening we just need to talk.
MARY: Everyone picked an AB exercise.
ANNOUNCEMENTS: Dad bootcamps Saturdays this Month
COT: Prayers for safety for grassy knolls M and 2.0, change order for patience with his family this week, and pottholes friend who is recovering from long term covid

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Unlucky 7s

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WARMUP: Started with a light mosey around parking lot and then started the following exercises: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, Big Arm Circles, Cherry Pickers, and Calf Raises.
THE THANG: Started with Lucky 7s between Burpees and Squats. Then did (3) rounds of Pain which included (10) Burpees, (20) Shoulder Taps, (30) Peter Parkers, and (40) LBCs all at each light pole and landscape island with a mode of transportation between them as Round 1 was Bear Crawl, Round 2 was Lunges, and Round 3 was Crab Walks. Then we did (30) Bomb Jacks and went for another light mosey around the parking lot. Between all this great work, we talked about Q-Source Topic Q2.4 Positive Habit Transfer
MARY: Box Cutters, American Hammers, and Flutters
ANNOUNCEMENTS: Read your newsletter and (2) PSAs from Twister about Life Insurance.
COT: Safe Travels for Slow Jams Dad and someone’s friend recovering from surgery.

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