Category: Sweep The Leg

(De)Construction Zone

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WARMUP: Quick lap around the main parking lot (not going behind the stores), then circle up for the following, 10-15 of each:
– SSH
– WM
– IW then HW
– MNC
– Strawberry pickers
Then mosey not too far from COT for….
THE THANG:
Ladder of Deconstructed Burpees
A loop of .25 mile was set up, the same one we used as a warmup.
Do the exercises, then run the loop. The idea was in each round, you do an exercise that is part of the standard burpee.
Ascending ladder (run a lap between each round)
Round 1: 1 burpee + 10 hand-touch squats
Round 2: 2 burpees + 10 hand-touch squats + 10 (2ct) mountain climbers (10 each leg)
Round 3: 3 burpees + 10 hand-touch squats + 10 2 ct MCs
Round 4: 4 burpees + 10 hand-touch squats + 10 MCs + 10 merkins + 10 jump squats w OH clap
Descending the ladder (run a lap between each round)
>> Take off 1 burpee and 1 exercise
Round 5: 3 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins
Round 6: 2 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions
Round 7: 1 burpee + 10 hand-touch squats
>> Rinse and repeat

  • One evolution is 16 burpees, 70 LSS, 50 MCs (2ct), 30 merkins, 10 jump squats

Everyone got at least 2 full completions of this evolution (ascend then descend is one evolution), and started another full ascension. Overall, everyone got at least 3 miles. Good push by everyone.
MARY: No time
ANNOUNCEMENTS: Mentioned some of the things in the newsletter. Read it. Get involved.
COT: Alot lifted up.
Thanks for the opportunity to lead. SYITG.
-NASA

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March Madness

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WARMUP: SSH, Imperial Walkers, cherry pickers, runners stretch, merkins, mosey then some merkins, squats, bigboys
THE THANG: Partner up, split up 100 merkins, 100 dry docs, 100 dips while partners alternate running length of earth fare parking lot. Ladders. Partner up, split up 100 big boys, 100 6 count flutters. Ladders. Partner up, split up 100 squats, 100 lunges, 100 merkins. 5 burpees or so to round out the workout.
MARY: None
ANNOUNCEMENTS: Tortoise & Hair, a few other events
COT: Prayers & Praises

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Oh yeah… We have been here before…

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WARMUP:
Mosey down 160 towards Dam Rd. and the back fire entrance.

THE THANG:
Top of the Hill
5 – Lt. Dan Magic Legs

Light post Ladder
5 – Burpees – All the way to the fence
10 – Diamond Merkins
15 – Sumo Squats
20 – American Hammers
25 – Seal Jacks – Closest to the top of thy hill

Run back to COT

MARY:
Not enough time

ANNOUNCEMENTS:
Tortoise and the Hare

COT:
PEAR

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Sweep the 7s

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WARMUP: Side straddle hops, imperial walkers

THE THANG: 7s between merkins and burpees. About .42 mile in between.

MARY: running inspired stretching

ANNOUNCEMENTS: Several events coming up including a trip to the DMV for some. Stay on top of your newsletter

COT: Heavy hearts today

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Are you making this up?

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WARMUP: we don’t do that here
THE THANG:
We stayed together as a group today. First stop at Southstate bank for merkins. Second stop at Hoof and Barrel for 5 burpees, third stop at Delaney for 5 burpees with a plank jack, fourth stop at the roundabout at Cloverdale and Waterloo for 5 kraken burpees, fifth stop at Hubert Graham for 5 burpees with a triple jump squat, sixth stop at the roundabout by Model A for some American Hammers, seventh stop at the top of the back entrance to Colosseum for 5 kraken burpees with a plank jack and triple jump squat to end the Hightower. Down to the Colosseum for some Mike Tyson’s and flutters, then over to the bottom of Dave Gibson to partner nur up the hill.
We ran past COT and stopped to do 5 more burpees bc it’s a great way to strengthen the mind, then around Earth Fare, more American hammers, and finished right at 0600 at COT.
MARY:
ANNOUNCEMENTS:
COT:

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Sub of the substitute Q

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WARMUP: mosey to goodwill
SSH
Imperial walkers
Hillbilly walkers
Cherry pickers
THE THANG:
Mosey to Planet Fitness explain exercises
5 Lt Dan
10 scissor kicks at eat stop sign through Waterstone. Right at the pool and up to Brusters. Left back to earth fare and stop a couple times for 5/10
MARY: none
ANNOUNCEMENTS: Dam 10k, bethels men shelter, trash pick up, jager, tortoise and hare and Ruck CSAUP
COT: prayers and praises

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Sweep the Leg Field Trip

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WARMUP: Nope
THE THANG:
Every stop = 10 Merkins, 10 Dry Docks, 15 Squat Jumps, 20 LBCs
– Cross street turn right, head to Towne Tavern parking lot
– Continue to Enterprise Rent-a-Car
– Continue to My Eye Dr
– Continue to CVS
– Left just before Burger King – continue to Holiday Inn Express
– Turn left – head to Forest Hill/Armory
– Head back the way we came
– Stops or no stops depending on time
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter. Or don’t. It’s up to you.
COT: The 5th Core Principle

Don’t worry, stats are intact.

Backblasts are rarely read, and arguably aren’t serving the purpose they once did. Is that good? Bad? Neutral? They do serve a purpose, though, and so I will do it. Sort of.

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Game On!

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Four men didn’t let a late night football game keep them from getting up and getting after it. Here’s what we did.

Warm-up
– 29 SSH (IC) in honor of the Seahawks
– 13 Imperial Walkers (IC) for the Patriots
– 60 Second Plank for Super Bowl LX
Mosey to cul de sac on Ben Casey Dr

Rep counts today were determined by the number of passes completed amongst the four PAX before dropping the ball
– 11 Merkins (IC)

Mosey to the end of Patricia Ln
– 4 Burpees

Mosey to front of Gold Hill Elementary
– 13 Low Slow Squats (IC)

Mosey to benches between the schools
– 20 Step up
– 20 Dips
– 20 Irkins
– 13 Calf Raises in, out, and regular

Lap 1
– Nur the straightways, Shuffle the shorts

Lap 2
– Run the straightways, Karaoke the shorts

Mosey to the wall behind GHES
– 10 Muscle Ups
– 3 variations of Wall Sits

Mosey to Dam Rd
– 5 Burpees
– 11 SSHs (IC)

Me set back to benches
– 20 Step up
– 20 Dips
– 20 Derkins

Mosey to South State Bank
– 10 Big Boys

Mosey to COT

NMM
Watching professional sports reminds us that every player has different responsibilities. The same as true in life. I may not know what my wife packed in the kids’ suitcases for our trip, but she doesn’t have to carry those suitcases. She packs, I carry. Same team different role. Not everyone gets the game ball, but without all parts playing together, you can’t win. Play your part and enjoy the victory. Game on!

-IJ

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IJ’s Hood Merkin Pyramid

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WARMUP: dynamic warm-up on iceless Earthfare sidewalk- high knees, butt kicks, toy soldiers, walking lunges, walking side lunges, side shuffles, high skips
THE THANG: Run to Brayden (some stops included) and to secret path to Italian Job’s neighborhood (more stops included) and back through Brayden (additional stops included)
The Stops:
2 burpees
2 burpees, 4 windmill merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins, 10 diamond merkins
2 burpees, 4 windmill merkins, 6 toe touch merkins, 8 hand-release merkins, 10 diamond merkins, 12 count REST
Then back down the pyramid
MARY: Some NUR heading back to EarthFare. Partner pushes in front of EarthFare.
ANNOUNCEMENTS: RYN – Read your newsletter.
COT: :pray:

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Partner bearcrawls at STL

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Disclaimer was disclaimers-hate me now… Love me later
WARMUP: windmills, downward dog, upward dog, runners stretch right, runners stretch left, shoulder taps,
THE THANG: partner up. One partner starts bearcrawling around EarthFare parking lot while other partner runs same direction around EarthFare until catches up with partner bearcrawling then you switch. Target is 4 laps around. Had to cut the four laps short at 3.75 bc needed to get the required 3 miles of movement in so moseyed for 7 mins at end.
next time have runners go opposite direction
MARY: keep that core tight.
ANNOUNCEMENTS:
COT: greatful for opportunities to lead family.

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