Category: Varsity

Final Friday Freakout at Varsity

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Mosey run
Warm up: SWIMLAPPs: all in cadence: SSH 15x, windmills 10x, Imperial Walkers 10x, Moroccan n/c 10x, low slow squats 10x, big arm circles 10x, peterparkers 10x, plank stretches (honeymooner/down dogs).
-Run-
Thang1: Fish tracks: movement followed by exercise called: Toy soldiers – merkins; bearcrawl-merkins; lunge walk-squats
-Run-
Thang2: Bench mench: step ups, dips, butt touch squats, incline merkins, decline merkins, calf raises
-Run-
Thang3: at the pullup bars, interspersed bar work and abs: Pull ups (10x), squats, chin ups (9x), flutters, switch grip pull ups (8x), LBCs, switch grip pull ups (7x), hello dollies, toes2bar (6x), rosilitas, knees2chest.
Recover and grab a cindy.
Thang4: various block work.
Overhead carry to stop sign and back, curls, OH press, goblet squats, thrusters, bent over rows, and another overhead carry to stop sign and back.
Return blocks.
-Run to shovel flag.-
Thang5: Ball toss: pax on their six in a tight circle, toss slam ball (15 lb) to another pax (be nice and call their name out first). Did this for a little while as it was quite fun.
Fini
COT

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4 Corners at the Varsity

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WARMUP: SSHs, Windmills, Merkins, misc stretching
THE THANG: 4 corners at the field, utilizing a cinder block at each workout station. Stay in center and do 5 burpees then go from station to station (presses, dips, curls, overhead press, swings, rows, CDDs, merkins) and run a lap after completing 4 corners.
MARY: flutters for 2 minutes
ANNOUNCEMENTS: Christmas party, CRI run, clave boss
COT: family, travel, parenting, kiddos, specially tapouts upcoming MRI

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cold start

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– WARMUP: Mosey 1/4 mile around the track
– Dynamic stretches:
– Arm circles (10 forward, 10 backward)
– High knees (20 seconds)
– Butt kicks (20 seconds)

THE THANG: Circuit 1 (2 rounds):
– Run 1/4 mile (moderate pace)
– merkins (20 reps)
– Air Squats (25 reps)
– flutters (30 reps)
Circuit 2 (2 rounds):
– Run 1/4 mile (fast pace)
– alternating jump squats
– shoulder taps
– big boy situps
Circuit 3 (2 rounds):
– Run 1/4 mile (moderate-to-fast pace)
– Mountain Climbers
– Jump Squats
– LBCs

ANNOUNCEMENTS: trash pickup, bethel mens shelter, convergence
COT: prayers around the circle

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Bad(lands) Decisions

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Pre-run at 0445 for those that set alarms…

WARMUP: yog around parking lot and them SSH, WM, baby arm circles while waiting for Grout to get out of the bathroom. Grab Cindy and rifle carry down to the lower parking lot near Oak Academy

THE THANG:
4 legged starfish

Center Exercise: Block Core Series
Each time PAX return to the center, they complete the following:

10 Block Flutters (block press)
10 Block LBCs (hold block above chest while crunching)
10 Block American Hammers

After completing the core series, PAX choose a new station to run to.

The 4 Starfish Stations

Station 1: Block Overhead Lunges
Exercise: 20 Lunges (10 each leg) holding the block overhead
Return to Center for core series after completing lunges.

Station 2: Thrusters
Exercise: 15 Thrusters
Return to Center after completing thrusters

Station 3: Block Swings
Exercise: 15 Block Swings
Return to Center once finished for core series.

Station 4: Block Rows
Exercise: 15 Bent over rows
Return to Center for core series after completing rows

After round 1 take a active recovery jog around parking lot and then repeat.

After completing round 2 – murder bunny back to ROTC house

MARY: Hello Dolly, LBC, box cutters, 6ct burpees

ANNOUNCEMENTS: thanksgiving convergence, marathon tomorrow, sign up for Christmas party

COT: yup

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Bars Blocks Benches Burpees

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Run
Warmup
SSH (15x I/C)
Windmills (10x I/C)
Imperial Walkers (15x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Run
Thang1: Pull up bars. Did pull-ups, knees2chest, chin-ups, toes2bar, switch grips, negatives, dead hangs.
Run
Thang 2: bench work
Derkins (I/C 15x)
Step ups (10 each leg)
Butt touch squats (I/C 15x)
Run the loop, return to benches
Inclines (12x)
Dips (I/C 15x)
Calf raises (normal, toes out, toes in)

Run
Thang 3: Burpee relays. Start with 3 burpees, at spot 1, S2=6 burpees, S3=9 burpees. Run relay in between.
Run
Thang 4: block work: with cindys: curls, OH press, thrusters, flutters, goblet squats, KB swings.
Run to flag
Mary
Fini
COT

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Vests off

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WARMUP: yea a bit
THE THANG:
Run around
Did a sequence to get Esso to lose the vest:
12 Mike Tyson
Bear crawl
12 Curb Albert
Crawl bear
10 Mike Tyson
Bear Crawl
10 Curb Albert
Crawl bear

YHC was willing to go down to zero, but Esso (thankfully) shed the vest.

String of Pearls
10 merkins
20 squats
30 flutters

Solid distance and quite a few stops
MARY: toss the sand bag I brought, bear crawl to it.
COT: saw a college picture of an old friend and he looked more than young. He looked energetic, optimistic, and full of the belief that he could make a difference. I want to recapture that in all I do

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Core workout snuck up on us

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WARMUP: Moseyed around the COT parking lot and made our way to the pullup bars. Completed: WMinCadencex7, LSSinCadencex10, IWinCadencex10, MNCinCadencex10, BigArmCirclesinCadencex14, SSHinCadencex20. Time to get to work.

THE THANG: Pick your poison was the theme of the workout.
Between 2 exercises need to complete accumulative rep count of 100. Each time you switch to the other exercise you must complete 25 penalty reps of a core exercise.

Thang#1: Walked over to the pullup bars
2 Exercises: Pullups & Burpees
Penalty Core Exercise: 25 BBS

Thang#2: Walked over to pick up Cindy
2 exercises: CurltoCleantoPress & Alt. Side Lunges w/Cindy
Penalty Core Exercise: 25 Straight Lower Leg Lifts

Thang#3: Dropped Cindy off and moseyed to the benches
2 exercises: Derkins & 1 Legged Butt Touch Squats
Penalty Core Exercise: 25 V-Ups

MARY: NO TIME

ANNOUNCEMENTS: READ YOUR NEWSLETTER

COT: STK

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Heavy Ball Play

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Mosey run
Warm up
SWIMLAPPs: all in cadence: SSH 15x, windmills 10x, Imperial Walkers 10x, Moroccan n/c 10x, low slow squats 10x, big arm circles 10x, peterparkers 10x, plank stretches (honeymooner/down dogs).
Run
Thang1: Fish tracks: movement followed by exercise called: Toy soldiers – bobby hurleys; bearcrawl-merkins; lunge walk-squats
Run
Thang2: Bench mench: step ups, dips, butt touch squats, incline merkins, decline merkins, calf raises
Run
Thang3: Bars: Pull ups, chin ups, toes2bar, knees2chest, switch grip pull ups. All mostly 5 to 7.
Thang4: tea party toss: pax have cinder block and do exercise while one pax tosses a 15lb slam ball a distance of 60ft out and 60ft back. Work was: curls, OH press, kb swings, goblet quats, uneven merkins. Then did LBCs with cindy.
Run
Thang5: Ball toss: pax on their six in a tight circle, toss slam ball (15 lb) to another pax (be nice and call their name out first). Did this for a little while as it was quite fun.
Fini
COT

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Full Metal Jacket

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WARMUP: Parking lot mosey to Stop sign 20 SSH, 10 Windmill. Continue mosey to COT 10 Imperial Walker, 10 Hillbilly Walker, Plank, Honeymooner, Downward Dog.

THE THANG: Mosey to Cindy, rifle carry her to SCES bus loop.
Buy-in: 20 Merkins
10 Thrusters – Run lap around loop
20 LBC’s – Run lap around loop
20 Cindy curls – Run lap around loop
10 Carolina Dry Docks – Run lap around loop
20 Squats – Run lap around loop
(Rinse & repeat for 3 reps)
Cash-out: 30 Merkins
Return Cindy – mosey to COT
MARY: No
ANNOUNCEMENTS: Christmas Party, Golf Tourney
COT: Prayers & Praises

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