Category: Varsity

Varsity has graduated to retirement

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WARMUP: started out with a quick mosey, went into SSH then merkins, then more running and SSH and more merkins. Ran some more, then cherry pickers, and more merkins…also did some stretches. Ran over to pull up bars.
THE THANG: Grabbed a cindy. Planned for some 7s. 1 pull up, 1 manmaker, overhead carry down the hill, then 6s at the bottom of the hill for squat thrusters. Then overhead carry back up the hill- just did this for 1 round with the overhead carry’s.

Then 2 and 5, etc. This took a long time.

We then ran over to the benches for incline and decline merkins. Then did more merkins on the way to COT.
MARY: out of time like Marty McFly
ANNOUNCEMENTS: Xmas eve convergence and Jan 1 homeless shelter
COT: bingo, lots of praises and prayers, aging parents and holiday travel

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Merkins on Merkins

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WARMUP: mosey around the parking lot with karaoke, high knees, toy soldiers, butt kicks. Circle up for SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, plank, etc.
THE THANG: Mosey to practice band/football lot – mode of transportation was lunge walks, stop at the 10-20-30-40-50-40-30-20-10 yard lines and do half that amount of merkins. Mode of transportation on the way back was bear crawls, stop at the 10-20-30-40-50-40-30-20-10 and do that amount of LBCs. Mosey to benches and complete – 20 dips, 20 step ups, and 20 calf raises – repeat 3 times. Mosey back to mary.
MARY: ab exercises until 6
ANNOUNCEMENTS: Christmas Party
COT: prayers and praises

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It’s raining Cindys

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WARMUP: 67 SSH’s and then I Fd up cadence on the rest.
THE THANG: Tabata with cinder blocks 55 seconds AMRAP
-man makers
-OP
-Curls
-merkins – 25
-Goblet squats
-Chest Press
-Bulgarians
-merkins – 25
-Swings
-Lunges
-Rows
-merkins – 25
Farmer Carry to hill. 7’s squats and lunges. No laying on puddles.
MARY: no
ANNOUNCEMENTS: newsletter
COT: what happens stays.

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2025.47 Varsity

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3 Doras:
Dora 1: 100 Merkins / 200 Squats / 300 LBCs
Dora 2: 100 Wide Arms / 200 Apollo Ohnos / 300 Low Dollys
Dora 3: 100 Diamonds / 200 Plyo Split Squats / 300 Flutters
Run was around the bus loop

Sprocket ran-rucked a half marathon over the weekend and was still posting… His man card must look like Swiss cheese.

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Rounds of upper body for spaghetti arms!

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WARMUP: SSH, Wind Mills, MNC, overhear claps
THE THANG: run a 1/4 mile loop around the parking lot stopping at 4 corners for 10 merkins at each merking. Then, everytime we finish a lap, we have a board of pain with different upper body exercises. Do the first exercise after the first lap, do the first and second exercise after the second lap, and so on. End it up with 220 merkins and a bunch of arms amd upper busy exercises using Cinder blocks in some of them.
MARY:
ANNOUNCEMENTS:
COT:

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Moons be gone

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WARMUP: Some stretching because, well I’m old now and need it
THE THANG: over to the benches, 10 dips, urkins and dirkins.
To the band lot, 5 merkins (carried each time) at the goal line, MOT called to each successive 10 yards out followed by an exercise of that yard number then a mosey to the other goal line with again 5 merkins of various varieties, back and forth. Did 10 Mike Tysons and Burpees, 20 IW and HW, 30 BBSU and Plank Jacks, 40 Monkey Humpers and SSH, 50 Flutters and LBC, 40 Squats and Mt Climbers, 30 Dollies and Hammers, 20 Jump Squats and Bobby Hurley, 10 Burpees and Mac Tar Jai
MARY: No time, didn’t quite finish the above
ANNOUNCEMENTS: Newsletter
COT: yes, show to know.

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Varsity

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WARMUP: little mosey, SSH, imperial walkers, cherry pickers, Moroccan nightclubs.
THE THANG: grab a Cindy and down to the parking lot for a star or four corner.
Round one
One manmaker in center after every each exercise
Five of of each rep in the corners
Merkins
Jump squats
Bobby Hurley
Flying squirrel
Each round add one man maker and five additional reps two outside exercises
MARY: we did some math and then some Freddy’s
ANNOUNCEMENTS:
COT:

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My Mother-In -Law Got has Attitude (MILGA)

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WARMUP:
1. Moroccan Night Club X 10
2. Windmill X 10
3. Imperial Walker x 10
THE THANG:
– Partner workout
– 40 Burpees
– 60 Merkins
– 80 Squats
– 100 LBCs
– 120 Side Straddle Hop
– 4 corners
– Round 1 x 5 reps at each station
– Round 2 x 10 reps at each station
– Round 3 x 15 reps at each station
– Stations
– #1
– Burpees
– Merkins
– Seal Jacks
– #2
– CDD
– Suicides
– Shoulder taps
– #3
– Mountain Climbers
– Jump Squats
– Plank Jacks
– #4
– Side Straddle Hops
– Penguin
– ?
– 10 dips and 10 steps ups on the benches
MARY:
ANNOUNCEMENTS:
1. Trash Pickup 10/25 or 11/1
2. Christmas Party
3. Massey Blood Drive 11/1
4.
COT:

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Varsity stuff

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WARMUP:
– 10 Moroccan Nightclubs
– 10 Grass pickers
– 10 Down dog to up dog (do what feels right)

THE THANG:
– 50 pickle pushers OYO

– Run 1 mile – Up hill to wall, out and around the outside loop, around the back of the school down to the football field turn L and go back to the middle school around the front circle back up to the chin-up bars

– 2 min dead hang on the chin-up bars

– Run up to the wall at the top of the hill – Balls to the wall and do a handstand walk for 10 move left, 10 moves right, hold and repeat.

– Run down the hill bear crawls back up to sidewalk

– Walk down the hill, jog over to the benches and do 50 dips

– Run back over to the bottom of the hill do 50 merkins

– Run over to the chin-up bars and do 1 minute dead hang

– Run back to parking lot do lunge walks up the hill past last island, walk back down and lunge walk up again.

– Walk back down and ner up the hill back down the hill and ner up the hill again

– Head to COT.

MARY:
– 20 Mountain Climbers,
– 20 Heels to heaven,
– 10 Jo-Lo’s

ANNOUNCEMENTS: Read your newsletter
COT: It is what it is… Know we are all dealing with it and here for each other.

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Have you ever seen a live alligator in the wild?

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WARMUP: yes, it was spectacular
THE THANG: 4 corners, same exercise all 4 corners round 1, round 2 add an exercise, up to 4 rounds, 4 exercises at each corner. Merkins, BBs, Squats, Burpees(ish). Then over to cinderblocks for 10 minutes of picking things up and putting them down.
MARY: no time bro
ANNOUNCEMENTS: yes
COT: crushed it

Great AO folks, lots of options, stop by Varsity next week, you’ll be glad you did.

Looks like we made it,

Barry Manilow

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