All w/in this doc:
Done this way so you can access Links to obscure covers of familiar tunes… you are welcome…
https://docs.google.com/document/d/1Cutvl2kKq-p9NHQ9R5rJOvOc_lYE4X53AtXmtxePjzE/edit?usp=sharing
It wasn’t so much the heat, as the humidity that was out in force… due to that we drove over to the front of the middle school instead of the typical mosey.
WARMUP: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs
THE THANG: deck of cards
Ace: 1 Burpee and a lap (we went down and back in front of the school twice… mostly under cover)
2-5: Burpees
:diamonds:: Leg Lifts
:heart:: Jump Squats
:spades:: Mountain Climber (4 count)
:clubs:: LBC (4 count)
Made it through most of the deck
COT: Stay safe on first day of school travel
It wasn’t so much the heat, as the humidity that was out in force… due to that we drove over to the front of the middle school instead of the typical mosey.
WARMUP: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs
THE THANG: deck of cards
Ace: 1 Burpee and a lap (we went down and back in front of the school twice… mostly under cover)
2-5: Burpees
:diamonds:: Leg Lifts
:heart:: Jump Squats
:spades:: Mountain Climber (4 count)
:clubs:: LBC (4 count)
Made it through most of the deck
COT: Stay safe on first day of school travel
WARMUP: Yes – SSH, Rebel Merks, Mosey, Imperial Walkers, Cherry Pickers, Squats
THE THANG: Ladder work with BombJax, Merks, WAM, Donk Kicks, Big Boys, Burpees, Squats. Partner 7s w Iron Mikes and BigBoys.
MARY: 3 mins of Mary
ANNOUNCEMENTS: Blood Drive, Stuff the Bus, Litter Pickup, Tortoise and Hare CSAUP, and Bethel.
COT: Nice work by all – prayers for family, travels, health, Marriages…
WARMUP: Mosey to the back lot…SSH, LSS, cherry picker, merkin, Peter Parker, Parker Peter
THE THANG: Mosey to parking lot near the track for a DORA…100 burpees, 200 squats and 300 LBC. MOT for burpees and LBC was bear crawl out and lunge walk back. MOT for squats was run out/back. Mosey to drop off oval at the front of the middle school. We had a board of exercises. Lap around the oval consisted of 4 stops/cones where we did 10 reps of the first exercise. At that point, we ran out of time to work our way down the board on subsequent laps. Mosey back to COT for 5 minutes of Mary.
Thang:
Down to the playground track for an Indian Run. We did 5 laps with burpees.
Next, Jack Webb with merkins and big boys.
Five more laps of Indian Run with burpees.
Another Jack Webb of squats and monkey humpers.
Back to COT for prayers and praises.
JWow
WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 20 imperial walkers
Mosey down road, karaoke
– stop at curb and do 20 merkins hands on curb in cadence
– Mosey
– Stop at next curb 20 calf raises in cadence
– Mosey to benches
– 20 dips in cadence
THE THANG:
Mosey to the soccer field, where cones have been set up in 10ish yard intervals
Ladder workout
– run forward to first light pole and do one burpee, then nur to start and complete exercise
– Run forward to second light and do 2 burpees, then nur to start and complete exercise
– Repeat for 10 sets of cones. When done, work back down the ladder, completing the exercises in reverse
Exercises per cone :
– 10 archer merkins
– 20 bomb jacks
– 30 wide arm merkins
– 40 squats
– 50 chair crunches
– 40 diamond merkins
– 30 leg raises
– 20 Carolina dry docks
– 10 American hammers – cadence count
– 10 burpees
MARY: Yes
ANNOUNCEMENTS:
COT:
WARMUP: Mosey almost a Mile
THE THANG: Partner Ab work and run-see board attached for work out exercises
MARY: out of time
ANNOUNCEMENTS: 3 events this summer – see newsletter
COT:
WARMUP: Mozy followed by windmills, flutters, Moroccan nightclubs, shoulder taps
THE THANG: Mozy to back of the school for brief discussion that it is the Summer solstice. In Charlotte there are 14 hours and 32 minutes of daylight today and that we should do something for/with our 2.0s or Ms.
At the “horseshoe” (looked like a sunrise to sunset) we did 14 reps of one exercise then ran the sunrise-sunset to do 32 reps. Run sunset-sunrise and repeat until all reps completed. Exercise pairings were burpees/squats, merkins/mountain climbers, big boy sit ups/Carolina dry docks, Superman’s/plank jacks, Plank jacks (oops)/LBCs, Diamond merkins/SSH, American hammers/curb dips, Windmill merkins/shoulder taps.
Mozy to picnic tables for 14/32s of step ups/dips, dips/stepups, derkins/irkins, irkins/derkins.
Mozy to field by the light tower for full field sprints. Don’t recall how many but likely about 8. 10 count between sprints then rinse and repeat.
MARY: Full body destroyer at 5:59
ANNOUNCEMENTS: Upcoming events
COT: Marriages, health
WARMUP: Mosey to turf area behind elementary school for SSH, windmills, moroccan nightclubs, imperial and hillbilly walkers and then mosey back to soccer field.
THE THANG: 7 of diamonds – 4 stations, 4 laps, same exercise at each station for each lap… 7 merkins at each station then 14 flutter kicks then 21 lunges then 28 squats. Mosey to parking lot, hold plank while each person bear crawls out to curb and back. Mosey to picnic tables for inclined merkins, dips, and step ups. Lunges back to parking lot and then mosey to picnic tables for rinse and repeat on inclined merkins, dips, and step ups. Mosey back to parking lot for ab exercises.
MARY:
ANNOUNCEMENTS: Read newsletter, upcoming men’s shelter and blood drive.
COT: Shared prayers and praises and ended with a prayer.