WARMUP: variety
THE THANG:
4 corners of 11s
corner 1 10 Merkins
Lunge walk
Corner 2 1 LBC
bear crawl
Corner 3 10 Squats
NUR
Corner 4 1 Flutter
Run
Repeat 9-2-9-2 etc
Hip flexors
MARY: 5 mins of going around the circle
ANNOUNCEMENTS:
COT:
WARMUP:
– 25 SSH
– 10 Windmills
– 15 Imperial Walkers
– 10 Moroccan Night Club
– Mosey 1 lap around the parking lot
THE THANG:
1. Improvement contest -> Record the results
1. 1 minute Merkins
2. 1 minute Big Boy Situps
3. 1 minute Shoulder taps
4. 1 minute Mountain Climbers
2. Big Mac Burn-off -> takes 2,000 merkins to burn off a Big Mac
– 7 rounds EMOM – 10 merkins then plank
3. Whopper Crunch -> takes 3,300 situps to burn off a Whopper
– 25 big boy situps
– 25 American Hammers
– Mosey 1 lap of the parking lot
– repeat
4,.Chick-fil-a Challenges -> burning off one spicey nugget, one spicy rep at a time.
– 25 Mountain Climbers
– 10 Shoulder taps
– 25 Mountain Climbers
– Mosey 1 lap of the parking lot
– Repeat
5. Sweet Tea-Spring -> 700 jumping for one glass of sweet tea
– 50 jumping jacks
– 25 squats
– Mosey 1 lap
– Repeat 2
MARY:
– 5 Burpees OYO
ANNOUNCEMENTS:
– Trash pickup Nov 1
– Massey blood drive Nov 1
– Beers for Beetus Nov 1
– Christmas Party Dec 12th
– Ruck and Roll – Dec 13th
– 4B’s – Nov 7th
– Charlotte Half Marathon – 11/15
– Family Care
– Bethel Men’s Shelter – Nov 6th
COT:
WARMUP: SSH-IC, 5-Burpees, ImpW-IC, 4-Burpees, cherry pickers-IC, 3 Burpee, HillW-IC, 2 Burpee‘s, windmill-IC,
10-Burpees (2.0 failed to recognize pattern…)
Mosey to Football field
THE THANG: #1: Go Fish Fitness Game
Concept: Each team “fishes” for cards to make a match
Setup: Place deck at top of hill / Pax form groups on the field.
How to Play:
1 One PAX per group goes to the deck, draws a card, and brings it back.
2 Each new card drawn = a new “round” of a light exercise for the waiting group.
3 When a group has two of the same rank (like two 7s), they call out “Go Fish!” and everyone does the exercise for that rank together.
finish when deck is empty
Card Exercise Key (for when a “Go Fish” match happens):
Black Card
h (AMRAP)
A-4
Squats (w/ or w/o Jump)
5-9
Shoulder taps or CDD’s
10-K
Seal Jacks
RED Card
Exercise (AMRAP)
A-4
Plank (+ “High-Five” your kid/ partner)
5-9
Step-back Lunges (5 ea leg)
10-K
March in Place w/ Arm Circles
THANG #2: Chicken Wing 4 Corners Use ½ Football Field… we only had time for two rounds
Mild Wings – 12 Reps
• Round 1: Seal Jacks
• Round 2: LBCs
• MOT: Bear Crawl or Side-Lunge-Walk
Medium Wings – 9 Reps
• Round 1: SSH
• Round 2: Gas Pumpers
• MOT: Toy Soldiers
Hot Wings – 6 Reps
• Round 1: Smurf Jacks
• Round 2: Big Boys
• MOT: Carioca
Thermonuclear Wings – 3 Reps
• Round 1: Bomb Jacks
• Round 2: Iron Eagle Protractor (AKA Hello Ladies)
MOT: Walk
MARY: circle of [hate]…”dislike“ (1 PAX calls exercise and bear crawls around perimeter while others engage).
ANNOUNCEMENTS: newsletter stuff
COT: 2.0’s → they hold their own COT ~ 20 yards away…
Men shared prayers for ailing friends and loved ones
WARMUP:
SSH
Imperial Walkers
Squatches (like Squats, but spoken in correctly by the Q)
Imperial Squat Walkers
Maybe so more…
THE THANG:
Mosey to start of light poles along back entrance.
Exercise revealed from an envelope.
Pax do 1 rep, run to 2nd light pole and does 2 reps, run to 3rd and do 3 reps….all the way to the 9th light pole.
First pax to complete the 9 reps at the 9th pole is the “Sweeper” and sweeps up all the other pax as he runs back to the first light pole.
Next exercise is reveal, and process repeats.
We got through 7 of the 10 exercises, and over 3 miles:
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box cutters
5. Shoulder taps
6. Freddie Mercurys
7. Carolina Dry Docks
Great work by all pax! Welcome Fresh Prince’s 2.0, Quidditch!
Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbilly Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot
The Thang:
1. 4 Corners:
Corner 1: 10 Carolina Dry Docks
Corner 2: 15 Jump Squats
Corner 3: 20 Big Boys
Corner 4: 25 Calf Raises
➡ Lap 1: Mosey between corners, Lap 2: Bear Crawl between corners, Lap 3: Crab Walk between corners
2. Partner Work Bleachers:
P1: 20 Incline Merkins
P2: Run up and back on Bleachers
Repeat with:
20 Decline Merkins
20 Step Ups
20 Tricep Dips
3. Dora:
Partners:
100 Peter Parkers
200 Lunges
300 Seal Jacks
➡ One partner works, the other jogs 25 yds and back.
Announcements:
Read your newsletter
COT:
Prayers and Praises
WARMUP: The regular exercises, all in cadence
THE THANG: Various exercises using a bench and a wall, completed various rep counts, some in cadence and some oyo.
Bench Work:
Bulgarian Split Squats
Taint Touch Squats
Step Ups
Derkins
Gerkins
Dips
Hip Thrusters
Calf Raises
Wall Work:
Feet tar Jai ( hands and feet on ground, place one foot at a time on the wall, you get the idea )
Mac tar Jai on the wall ( switch the position stated above )
Shoulder Taps with feet on wall
Mountain Climbers with feet on wall
Wall Sit with burpee timer
Wall Sit with calf raise timer
ABS/Core:
LBCs
Flutters
Straight Lower Leg Lifts
SuperMan Poses
MARY: NONE
ANNOUNCEMENTS: READ YOUR NEWSLETTER
COT: STK
We warmed up with a few stretches here and there and moseyed to the back lot where we met up with light poles. Broke into three groups to tackle the course and
Each pole had a letter composed of the site THEYARD, but the letters were scrambled to ensure misery and extended running between poles. Most of us got two rounds under each pole.
T
Donkey Kicks
Merkins
A
Squats
Lunges
R
Box cutters
Burpees
H
SSH
Burpees
Y
Man climbers
Grave diggers
E
LBCs
Dying Cockroaches
D
Bobby Hurleys
Hello Dollys
We had a great COT with announcements and genuine prayers and praises. Prayers for Tater’s M!
WARMUP: mosey to front of FMMS. All exercises done IC, 13 reps. SSH, squats, Mtn. Climbers, MCs
THE THANG: head to the bottom of the entry hill & grab a coupon. 20 curls, run up and back, 20 tri extensions, up & back, 20 squats, up & back. Rinse & Repeat. Head to the wall for wall sits & Flying Squirrels. To the court for an old school Dora with Merkins, Squats, LBCs. Last stop: grassy area for some Jack Webb. Solid group that included all 3 of Headspin’s sons. Enjoyed leading these men in the Gloom
MARY: no time
ANNOUNCEMENTS: FM Care Ctr., upcoming Convergence, read newsletter
COT: prayers for Badland’s biopsy & Double D’s family.
Signed,
Short Sale
Wall Work:
People’s Chair with OH Claps
Australian Plank Jacks
Bench Work:
30,15,10 Steps Ups
30,15,10 Dips
Dora:
100 Pushups
200 Squats
300 LBCs
Rinse and repeat bench work. Back to COT for Mary.
Jwow
WARMUP: Mosey to the side of the school for exercises in cadence:
Windmills
Cherry pickers
Imperial walkers
Hillbilly walkers
Seal jacks
Side straddle hops
THE THANG: part 1 – partner up and either people’s chair or BTTW while partner 2 runs to the end of the lot and back. 3 rounds
Part 2 – Blimps at the light poles
At each pole pax added an exercise on the way up and dropped one on the way down. Burpees were never dropped – just because
5 – Burpees
10 – Lunges
15 – Incline Merkins
20 – Merkins (Modified to CDD’s on the downhill portion)
25 – Pulse squats AKA Monkey jumpers
30 – Squats
Two lessons from Seneca shared at the top of the hill
1 – we suffer more in our imagination than in reality
2 – he who suffers before it is necessary suffers more than is necessary.
How often in our lives do we let our perception of events influence us poorly? Our response is all we control – the event doesn’t care how we feel about it.
After 11 light poles worth of “fun”……back to COT
MARY: Just enough time for protractors and rosalitas with just a few hello dolly’s. That took pax to 0715
ANNOUNCEMENTS: Many – read your newsletter
COT: 5th core principle
Thanks for the call, Float Bridge. Honored to lead. :eye: