Category: Golden Corral

Burpee Buffet

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The darkness of the Corral did not stop 6 men from attending this morning’s beatdown. Disclaimer, 5 core principles for the FNG then short mosey for COP.
Windmills x10
Burpee/SSH comb 1/4
Imperial Walkers x15
Burpee/SSH comb 2/8
HB Walkers x15
Burpee/SSH comb 3/12
Squats x 10
Burpee/SSH comb 4/16
Cherry picker x10
Burpee/SSH comb 5/20
Mosey to the traffic circle
Burpee/SSH comb 6/24
Mosey to the fountain
Burpee/SSH comb 7/28
Next, plank bear crawl to the top of the hill. All pax in a plank, man in back crawled to the front, continue to the top.
Burpee/SSH comb 8/32
Mosey to Sonic.
Burpee/SSH comb 9/36, lunge walk to the end of the parking lot.
Mosey to Grace Church
Burpee/SSH comb 10/40
Mosey to Express oil, Step ups and dips
Burpee/SSH comb 11/44
Back to COT
Burpee/SSH comb 12/48, LBCs and Flutters

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11s and Hills

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WARMUP: A quick run around the parking lot, approx .2 mile, then circle up for a SWIM:
– 15 SSH
– 10 windmills
– 15 imperial walkers
– 20 MNC
– 10 ground produce pickers
THE THANG:
11s x 2 w Hill Repeats
Mosey around to Old Farm Rd to the east of Harris Teeter. Some of us remember when it was only an old farm on that road, before all the development. There is a nice little hill there. two rounds of 11s with hill repeats between the two exercise points.
Round 1: Merkins at the top, squats at the bottom
Round 2: CDDs at the top, 2ct lunges at the bottom
That took alot of the time. 38 special was a beast!!
We had just enough time to get to the Harris Teeter wall and do some wall sits while we took turns running out and going a couple burpees. Then back to COT.
MARY: None
ANNOUNCEMENTS: Alot going on in The Fort. Read your newsletter and GET INVOLVED.
COT: Alot of P&P were lifted up
Thanks for the opportunity to lead.
-NASA

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Smells like Teen Spirit. Wait, no, it smells like Golden Corral

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WARMUP:
SSH
Imperial Walker
Hillbilly Walker
Windmill
Cherry Picker
Peter Parker
THE THANG:
Millenial workout
Do 100 reps of an exercise, 10 exercises total.
After each exercise, run 100m lap
1.) Burpees (these were fun!)
2.) SSH
3.) Calf Raises
4.) LBC
5.) Merkins
6.) Mtn Climbers
7.) Lunges
8.) Flutters
9.) Squats
10.) Dying Cockroach

MARY: no Mary
ANNOUNCEMENTS: Golf Outing Oct 28th
COT: prayers for WNC

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The Unadvertised Q

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WARMUP: Quick Mozy then windmills, mountain climbers, Moroccan night clubs
THE THANG: Mozy to now closed dental office and Pax did an incline plank in a row while each member took turns running ~20 yards out for three merkins. Rinse and repeat with incline plank and dip position.
Mozy to fountain by the apartments for 7s on the pendulum. Run up to the fire department for 6 burpees then run down and up the other side for 1 big boy sit up. Every time reach the mid point, stop for 10 plank jacks. Continue from 7/1, 6/2, 5/3 etc until reach 1/6.
Mozy back to the dental office and pick out a rock from the dry creek. Exercises included flutters with a press, squat thrusts, curls, overhead carry and back to Dogtopia, clockwise and counterclockwise arm circles. Mozy to COT.
MARY: included
ANNOUNCEMENTS: Bourbon tasting, Xmas party, golf event
COT: Prayers for hurricane victims and those to be impacted by Milton in FL. Family and work

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Colt 45 and 2 Zig Zags

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Zig zag the Teeter parking lot

– Merkins: 25 single ct cadence / sprint to other side of lot; 20 IC, sprint…15…10…5
– Squats/NUR, 25, 20, 15, 10, 5
– CCD/Power skips – 25, 20, 15, 10, 5
– SSH/High knees – 25, 20, 15, 10, 5
– Cossack squats – 25
COT

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O’Riley Triple Check

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WARMUP:
lap around parking lot
circle up for COP warm-up
– 25 SSH
– 10 Windmills
– 20 mountain climbers
– 10 plank jacks
– 10 Moroccan Nightclubs
– 10 Imperial Squat Walkers

Jog along front of shops. stopping at every white bench to do 5 burpees (for a total of 20).

THE THANG:
Run to front of O’Riley Auto Parts.
Get in groups of 3 for Triple Check:

1 person in people chair
1 person doing exercise (below)
1 person running far side of Oil Change and do 3 box jumps on concrete half-wall. this increased to 7 box jumps as we progressed through the exercises.

1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Shoulder Taps
6. Freddie Mercury s
7. CDDs
8. LBCs
9. Overhead claps
10. Flutters

Got through the list, headed back to COT.

Great work done by all, and we had a fun and lively discussion. Thanks to Half Shell for the opportunity to lead!

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Wicked Pissah Bootcamp

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WARMUP: MNC’s x 25, 5 “Clam Chowders “ (10 ct/IC), ChPick, 4CCs, Imp Squat-Walk, 3 CCs, Hill-Walk. 2CCs, Windmill, 1 CC
THE THANG: 7 laps around 3 Stations (finished 5 before time…), 25 reps all exercises, MOT changes each lap between stations, always slow Mosey from last to start. End each lap w/ SSH till 6

set timer & Music (VanHalen)

1: Shiko, Good-AMs, AirSquats, MOT= Nur
2: Step-ups, calf-raise (toes in/out (opposite Pax natural posture), side lunges, MOT=Toy Soldier
3: CDDs, shoulder claps, Mike Tyson’s, MOT=Carioca (R/L)
4: plank (25sec), Side-Rt, Side-Lt, MOT=full Mosey
5: Alt Bulg. Split Squats, Monkey-Humpers, Alt RDLs, MOT=mosey w/ butt-kickers

Mary: John Hancock’s, Pax Choice

ANNOUNCEMENTS: Alcatraz Aniversary, Iron Pax, Fort 12th, Bethel, read newsletter…
COT: Patience & effective communication w/ M’s

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Partner work and back to the basics

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WARMUP: SSH, Burpees, Merkins, Mt Climbers, Peter parkers. Run around the main building to the starting point.
THE THANG: partner work accumulative count, parter one runs around half of the building and partner two starts the first exercise keeping the count for partner one to continue after come back.
Exercies: 50 burpees, 100 merkins, 150 CDD, 200 BBSups, 250 LBCs, 300 squats, 350 jump squats, 400 Sumo Squats, 500 SSH. Most of the PAX got to the sumo squats and a couple got to the SSH. Go back to COT, everybody got between 2-2.3 miles run.
MARY:
ANNOUNCEMENTS:
COT: handled by Site Q.

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Space X and Dumpsters (same?)

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mosey, warm-up, imperial walker, hillbilly walker, OH claps, windmill, Freddie, dying cockroach, stationary lunge, travolta, mt climber. Not in that order, 12-20 reps

mosey around back to some fresh air, four corners, 2 burpees in the middle, corners were 20x squats, merkins, plank jacks, LBCs

Mosey to side of HT, wall sit, pop out for 2 burpees

Mosey to the top lot my NASAs nail salon, bear crawl 2 parking spots, 1 merkin, to the end

mosey to partner DORA, 100 squats, 200 shoulder taps, 300 crunches

Mosey to side of HT, wall sit, pop out for 2 burpees

Mosey back to the top lot, 1/2 run and 1/2 exercise DORA type deal. BB sits, flutters, merkins, squat jumps

mosey
COT
Video (avail on 1st F slack channel)
announcements (bring Slapshot to all your workouts)
prayers & praises

Thank you for the opportunity <@U01CGBKBQ64>

Looks like we made it,

Barry Manilow

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