Category: Golden Corral

Cuban Style Buffet of Pain

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Strawberry Pickers
THE THANG:
Round 1:Cheese Shredder, Wall Sit, and Balls to the Wall
Round 2: Dora with 100 reps each following exercise:
Crunches
Overhead Claps
Hello Dollies
Inclined Merkins
Burpees
American Hammers
Timer was other partner running to end of parking lot and back
Closed with Bear Crawls and Crab Walks to first parking lot island.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Audible, Ausdible

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WARMUP: Substitute Q announcement for Bitcon and gave disclaimer. Warm up run to the kids learning academy. We warmed up Michael Phelps, MNC, Hillbilly Walkers. Windmills and ran down the hill to the apartments.
THE THANG: Asked Half Shell and Huffy to pick an exercise. We did 7’s on the hill with Burpees at the top and Squats at the bottom. Then, we did an apache 10 count with Half Shell. and then Change Order. Planked it up in the middle of the apartments and ran back up to the rear parking lot. Another apache 10 count with Skipper while lung walking towards Express Oil. Mosey the rest of the way to the side of Teeter for walk work. 1st we did wall sit with a run out to monkey humpers. 2nd, we did BTW with a run out to 1 burbee. Slow Mosey back to COT while Huffy did an apache 10 count.
MARY: At COT. Huffy lead us on broga, then all Pax called out 1 ab workout.
ANNOUNCEMENTS: Golf, Party, CSUP, D2D and D2DB.
COT: Prayers for travel mercies, thankful for safe travels, prayer for teenage drivers and making it through the holiday week with extended family.

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Rain, no shine

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WARMUP: Grinder stretch
THE THANG: 100 big boys, Bobby Hurley’s, flutters, LBC‘s, squats, monkey humpers, Freddie Mercury’s,
MARY: wind mills, rosalitas, 6 in 10 count to plank to shoulder taps, Morrocan night clubs all in the pouring rain
ANNOUNCEMENTS:
COT:

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Get Motivated

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WARMUP: Mosey and Windmill
THE THANG:
The Motivator

Dora
100 Mercans-Bear Crawl
200 Flutters- Burpie Broad Jumps
300 Box Cutters- Power Skips

Fire Hydrants, Military press
Overhead and Forward claps 30 in cadence

Standing shoulder taps and 2 minutes of planks

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A Halloween Nightmare

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COP

Take a lap around HT

SSH x 30
Windmills x 15
Mtn Climbers x 15
IW x 15

The Thang:

Mosey to new spot

H-and Release Merkins x 100
A-ir Squats x 100
Take a lap
L-unges x 100 each legs
L-ow Dolly x 150
O-ut and Back – take a lap
W-orld War II Sit Ups x 100
E-scalator (10 Jump Squats, 20 Burpees, 30 Merkins, 40 Squats, 50 Lunges)
Take a lap
E-mpty Wheelbarrow
N-olan Ryans x 50 (each side)

Mosey home. Only Slapshot made it to the end.

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Benjamin’s for my GIL

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WARMUP: 60/100 SSH’s, merkins, produce pickers, imperial walkers, p Parker’s, etc.
THE THANG: 100 stepups & dirkins 20/100 SSH’s
A pendulum- 100 of something to 100 of something to 100 of something else.
MARY:
ANNOUNCEMENTS: read your newsletter
COT:celebrated my grandma-in-laws 100th birthday

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Tuesday Morning Fun Time!

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Warm-up:
• Side straddle hops
• Cherry Pickers
• Moroccan night-clubs
• Merkins
• Hold position for down dog
• Honeymooners
• Right side plank
• Left side plank

• Mosey with sandbag and circle up. Sandbag rotates and the PAX does clean n jerks.
• 2 min burpees
• 2 min big bois
• 2 min squats
• 2 min peter parkers
• 2 min merkins
• 2 min imperial walkers
• MOSEY TO THE WALL
• Handstand against wall and do 5 HSPU (or hold for 30 sec)
• One at a time, run out and do 3 of your finest burpees
• PARTNER DORA (run around light poles – 20 min)
• 100 Merkins
• 200 Squats
• 300 Flutter
400 Calf raises

ANNOUNCEMENTS: Nessie at Lake Wylie 10/21

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Skipper’s Tour de Corral

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WARMUP:
– Quick mosey around the lot followed by COP…windmill, produce picker, low slow squat, merkin, up dog and down dog.
THE THANG:
– Started with a merkin gauntlet in front of Bubbles ‘N Bows. PAX formed a line arms length apart and held plank. PAX took turns traveling the gauntlet, stopping to do a merkin at each planking PAX. Rinsed and repeated, swapping out Al Gore for the plank and burpees for the merkins.
– Mosey thru the parking lot to Stockbridge Dr, right on Arbor Village to Grant Farm Dr. Completed a round of 7s on Grant Farm hill. Burpees at the bottom (entrance to apartment complex) and hand release merkins at the top (fire department parking lot).
– Mosey back to Bubbles ‘N Bows for a DORA…300 sumo squats, 200 Superman, 100 wide arm merkin. Cut the Dora a little short to save 5 minutes for Mary.

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On the fly(forgot to schedule a Q)

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WARMUP: IC exercises and stretches
THE THANG: mosey to side wall at teeter for wall work that included wall sits and Moroccan nightclubs while 1 pax ran to other side and performed 5 flying squirrels and ran back. Next round included Mike Tyson’s on the wall while pax ran out and performed 5 burpees. Alternating to wall plank and then wall sits until complete. More moseying behind teeter for curb 7’s that had us bearcrawling to one curb for incline merkins and crab walk back for dips. More mosey for partner AROD hill work at the apartments. One partner ran up to the firehouse and back while other partner performed 300 lbcs, 200 squats, 100 merkins.
MARY: some IC work
ANNOUNCEMENTS: upcoming BBQ/bourbon event, upcoming poker event, q source, read your newsletter
COT: enjoy the little things in life, travel mercies

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DORA – AROD (Dora spelled backwards for those who need an explanation)

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Great start to the morning with a few Kotters arriving before kick-off. Short disclaimer and a lap around the parking lot. Circle -up for warm-ups (SSHs, Imperial Walkers, Windmills, MNCs, and some burpees mixed in.
Next, we moseyed to the church parking lot.
DORA 1-2-3 merkins (100), Squats (200), and LBCs (300).
Partner 1 – ran around the parking lot
Partner 2- performed exercise
Flapjack

AROD 3-2-1 merkins (300), Squats (200), and LBCs (100).
Partner 1 – ran backwards around the parking lot
Partner 2- performed exercise
Flapjack

Back to COT

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