Hurricane Ian was rolling through town. Light drizzle. We did three rounds of exercises that started with the letter i a and n. IAN. https://youtu.be/FpvJsUOgWlg
WARMUP: Various Usuals
THE THANG: 12 Cones of different exercises and counts. Repeats with different transportation modes. Lots of complaints that felt the SlowBurn
MARY: Stretching
ANNOUNCEMENTS: Nov 11 Charity Shoot, Nov 18 Bourbon tasting
COT: Praises for each other
WARMUP: SSH, IW, plank Jax, hillbilly walkers
Warm up
3 min drills
Merkins
Squats
Plank Jax
SSH
Dips
Big Boys
WAM
Jump Squats
Calf Raises
CDD
Flying Squirrel
Flutter
Hand Release
Hello Dolly
LBC
Jump rope
Lap around building
Repeat
COT:
WARMUP: Stretch, Merks, Cherry Pickers. SSH, Squats,
THE THANG: HIIT – One minute sessions – 5 total. (Merks, Derks, Squats, Dips) – Ladder work with Squats, Merks, Donkey Kicks) Closed out with 4 corners with a Pax choosing the cadence and exercise.
MARY: 3 mins of Mary
ANNOUNCEMENTS: Final Countdown and 10yr Anniversary, Community Svc Opportunity 9-24-22.
COT: Prayers for healing, Marriage, Family, Pax.
WARMUP: SSH, Overhead claps, MNC, Windmills, Karaoke, butt kickers, and goof balls
THE THANG: lots of running, leg exercises including squats, monkey humpers, calf raises, lunges. Then did a dora 100 merkins, 150 seal jacks, and 200 shoulder taps, finished with some curb work and running
MARY: flutters, LBCs, box cutters, and some broga
ANNOUNCEMENTS: final countdown, dam to dam sign up
COT: stay close to HIM to stay on track and refreshed and recharged. We tend to get sidetracked and sucked into the vortex of the world going going going and it wears us down and we become vulnerable. Stay close to HIM
WARMUP:
Mosey, shuffle, toy soldier, bear crawl, moracan night club,l
THE THANG:
20sec on 10sec rest
3rounds
Merkins
Leg lifts
Sumo squats
Wide arm Merkins
Donkey Kicks
Squat jumps
Plank punch
Flutters
ANNOUNCEMENTS:
Read Newsletter
COT: was glorious!!
WARMUP: Light Stretches
THE THANG: The Pax executed The Twister- Dora at the Baxter Exchange
MARY: Flutters and of course Gaspumpers
ANNOUNCEMENTS: it was advised that the pax read their newsletter
COT: Prayed for Marriages
WARMUP: Some side straddle hops, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs and cherry pickers to loosen things up
THE THANG:
Used the ol’ Seconds Pro app to provide a TABATA workout with 50 seconds on 20 seconds rest ratio. After every 4th exercise we would rotate to the next corner of the parking lot. It should be noted that I used an Apple playlist and the app appeared to have undergone an update since last use… By the time I discovered the errors with both of these items we had come too far (I already pushed start) and the only option was to press forward for the next 40 minutes… We made it through a full cycle and 3/4.
Merkins
Squats
Flutter
Donkey Kick
Rotate
Calf Raises
Mountain Climbers
Side Straddle Hops
Al Gore
Rotate
Box Cutter
Plank Jacks
Lunges
Dry Dock
Rotate
Seal Jacks
High Knees
Monkey Humpers
Freddie Mercury
Rinse and Repeat
Things learned:
-the update changed the default voice from an Australian lady to a deep voiced male… not as fun to be told to do monkey humpers by a deep voiced male
-Apple includes U2’s One as a 90’s Rock/Alternative Essential, and while a great song, it is not terribly motivating… however it is very long…
-the update also messed up the volume of the coach voice anyway, so everyone just had to listen to me yelling over U2 anyway…
COT: It happened… we were all there…
Mosey
Circle Up:
15 IW, 15 Peter Parker’s, 15 Parker Peters, 10 Merkins, 15 Cherry Pickers.
Mosey to front of shopping center:
Bear Crawl, Crab Walk and Lunge Walk between light post then jog around building.
At light posts: 40 Squats, 20 Merkins, 30 Hello Dollies, 20 CDD, 30 Apollo Ohno, 40 LBC and 5 Burpees.
Rinse and Repeat x3
Peoples Chair with each person doing a burpee, balls to the wall and peoples chair with each person doing a bomb jack.
3 minutes of Mary: X/O, box cutters, LBC, etc
WARMUP:
– SSH x20
– Windmills x10
– Mountain Climbers x10
– Hill Billy Walkers x10
– Low Slow Squat x10
– SSH x10
THE THANG:
Partner B.L.I.M.P.S. Round 1
1. B – Bomb jacks ==> Broadjumps
2. L – LBCs ==> Lunges
3. I -Imperial Walkers ==> High Knee
4. M – Merkins ==> Mosey
5. P – Plank Punches ==> Power Skip
6. S – SSH ==> Shuffle Left/Right
People’s Chair with Jack Reachers (2x)
Jack Webb 1:4 – to 10
MARY:
Pax choice (American Hammers, Gas Pumper, Makhtar N’Diayes, Grave diggers, forgot the others)
ANNOUNCEMENTS:
COT: