Category: Varsity

Full Throttle, Wide Open

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WARMUP: SSH, low slow squats, flutters, Cherry pickers

THE THANG: 3 stations, 25 reps at each one,
1st round: Chest press with Cindy, Merkins at the bottom of the hill, Big boys corner of the bottom lot. Bear Crawl last 20 yards back up the hill
2nd Round: Over head press with Cindy, Dry Docks at the bottom of hill, Flutters corner of bottom lot. Bear crawl last 20 yards back up the hill
Rinse and repeat 3 times
30 chest press before heading back to COT

MARY: Airborne hip stretch followed by a few pax chosen wxcercises to finish out

ANNOUNCEMENTS: Dam to dam sign up, golf tourney

COT: PRAYER OR PRAISE FROM ALL 14

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Sparty Start

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Short mosey run

Warmup: SSH (20xI/C); windmills; Imperial Walkers; Moroccan N/C; Low Slow Sqts; big arm circles; peter parkers; plank stretches

Thang 1: Mini-Spartan:
Start at bottom of hill, run up to pull up bars, do 10 pull-ups, then out to the street and crawl under the barbed wire (2 wires), then farmers carry cinder blocks about 100 feet out and back, drop blocks, back to the bars and do 10 toes-to-bar, run back to bottom of the hill and rinse/repeat.

Barbed wire detail:
Two cinder blocks staked horizontally, string a cargo strap across to another stack of two cinder blocks.

Place a second set of barbed wire ten feet further down. Two-block height worked well in my opinion, it’s a real crawl underneath and not a bear crawl. Top view:
[]——-[]

[]——-[]

Side view:
________
꙱ ꙱
꙱ ꙱

Thang 2: Spear throw
Target was a red bucket. Stand 3 parking spots back and throw.

Run up to shovel flag.

3 burpees just for fun.

Fini
COT

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Block Party at the Varsity

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Slow mosey until Skate or Die could catch up. Came in hot. Shuffles, karaoke, high knees, heels to butt, SSH, MNC, Windmills. 15 Derkins in cadence, 20 step ups on benches single count. Bear crawl around the benches.

Mosey to hill where Cindy lives
10 – man makers
10 – curls
20 – flutter press
20 – dips
10 – Cindy swings
Run down hill and back
5 pull ups
Rinse and repeat 3 times

7’s LBC’s and hello Dollie’s

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Dude Where’s My Car

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I’ve wanted to do this workout for YEARS! I was always worried we wouldn’t have enough time to do it.
WARMUP: 10 SSH, 5 Windmills
THE THANG: The Dude Where’s My Car workout is to do a rep in every parking space in the lot. There are 242 parking spots on the left side of the NaFo parking lot when facing the school from the field. Each row was an exercise, and you performed a rep in each spot. It went as follows:
Row 1 (25 spots) 1 Mountain Climber, then Bear Crawl to the next spot
Row 2 (25 spots) 1 Bobby Hurley
Row 3 (26 spots) 1 Plank Jack, then Bear Crawl to the next spot
Row 4 (27 spots) 2 Lunges
Row 5 (28 spots) 2 Merkins (this felt much like a burpee when you then got up to move to the next spot)
Row 6 (24 spots) 5 Calf Raises
Row 7 (22 spots) 2 sets of Shoulder Taps and Bear Crawl to the next spot
Row 8 (16 spots) 2 Big Boys
Row 9 (16 spots) 1 Burpee
Row 10 (12 spots) 1 Squat
Row 11 ( 10 spots) 1 Hand Release Merkin
Row 12 (11 spots) 10 single count Flutters
MARY: Since we didn’t find the car, we ran around the school to ensure we got it. Then we found our cars when we got back to COT
ANNOUNCEMENTS: T&H tomorrow. Bethel Serve opportunity 9/5/24.
COT: Prayers for kids going to college, marriages and travel.

Thanks for the push and opportunity to lead a great group of men!

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Football field candence count

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 20 imperial walkers
Mosey around buss loop
– Karaoke
– 20 incline merkins on curb in cadence
– Karaoke
– 20 calm raises on curb in cadence
Partner warmup
– 50 total pull-ups per team. While one teammate is doing pull-ups, the other is doing bomb jacks. When done, plank for 6
– 100 hanging knee raises per team. While one teammate is doing knee raises, the other is doing squats. When done, plank for 6
THE THANG:
Head to football field for some Team-Building
Standing on one goal line, all Pax will interlock arms and will lunge walk to the 10 yard line, where they will complete an exercise in cadence. Once completed, Pax will lock arms again and lunge walk to the 20 yard line, where they will complete the next exercise in cadence. This will repeat until the team reaches the opposite end zone
– 10 yard – Mike Tysons
– 20 yard – leg raises
– 30 yard – low slow squats
– 40 yard – diamond merkins
– 50 yard – chair crunches
– 40 yard – Carolina dry docks
– 30 yard – calf raises
– 20 yard – American hammers
– 10 yard – wide arm merkins
– End-zone – 5 kraken burpees OYO
Head back to pull up bars and complete partner exercises again. This time 30 pull ups and 60 leg lifts
MARY:

ANNOUNCEMENTS:
COT:

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Football field candence count

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 20 imperial walkers
Mosey around buss loop
– Karaoke
– 20 incline merkins on curb in cadence
– Karaoke
– 20 calm raises on curb in cadence
Partner warmup
– 50 total pull-ups per team. While one teammate is doing pull-ups, the other is doing bomb jacks. When done, plank for 6
– 100 hanging knee raises per team. While one teammate is doing knee raises, the other is doing squats. When done, plank for 6
THE THANG:
Head to football field for some Team-Building
Standing on one goal line, all Pax will interlock arms and will lunge walk to the 10 yard line, where they will complete an exercise in cadence. Once completed, Pax will lock arms again and lunge walk to the 20 yard line, where they will complete the next exercise in cadence. This will repeat until the team reaches the opposite end zone
– 10 yard – Mike Tysons
– 20 yard – leg raises
– 30 yard – low slow squats
– 40 yard – diamond merkins
– 50 yard – chair crunches
– 40 yard – Carolina dry docks
– 30 yard – calf raises
– 20 yard – American hammers
– 10 yard – wide arm merkins
– End-zone – 5 kraken burpees OYO
Head back to pull up bars and complete partner exercises again. This time 30 pull ups and 60 leg lifts
MARY:

ANNOUNCEMENTS:
COT:

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Rasslin’ Endorsed

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WARMUP: Clam Chowder x5, Cherry Pickers, CC x4, Hillbilly Walkers, CC x 3, SSH, CC x 2, Imperial Squat Walkers, CC x 1, Bomb-Jacks
most IC

THE THANG: mix of solo & partner work
R1: Fireman’s Drag end zone to end zone
R2: lap— shuffle 20m, mosey 100m, shuffle 20 m, Nur 100m
R3: Double Backed Beasts – 50 Dora
R4: repeat R2, but with Carioca on 20’s
R5: Partner Bent Rows— x 40 Dora
R6: repeat R2
R7: “Dirty Dog” series (21 count)

MARY: box cutters, Hello Dolly, other Pax call outs

ANNOUNCEMENTS: stuff the bus, T&H

COT: yup

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Back at it #MakeSkateGreatAgain

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If being truly honest, this was my 1st BC Q in quite some time (definitely over 6 months and probably closer to a year or more) and the nerves of would I remember what to do or the exercise names was real this morning…

Which reminds me of my favorite quotes:

“Nothing diminishes anxiety faster than action” ~Walter Anderson

No matter what you are anxious about, take a step… then a second… and then the next… and so on… before long you’ll turn around and see just how far you’ve come…

Funny, once we got started it was like riding a bike and all of the anxiety went away…

WARMUP: a few minutes of Broga to stretch it out a bit followed by some dynamic warmups

THE THANG: mosey to behind the JROTC building to pick up a Cindy. 5 rounds (10 reps down to 6 reps) completing each of the exercises before slow mosey to bottom of hill followed by accelerating run back to top.

Exercises w/ Cindy:
– Swings
– Overhead press
– Overhead Tricep extension
– Curls
– Upright row
– Bent over row
– Merkins
– Lunges
– Squats
– Calf raises

MARY: Shield had to bounce, so HC and I finished up our last set, returned the Cindy’s, and finished up at COT with some Mary…

ANNOUNCEMENTS: Upcoming CSAUPs

COT: ya gotta show to know!

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30th bday Q

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WARMUP: Mosey, SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, moroccan nightclub, overhead claps, plank with a few merkins
THE THANG: Use light poles as stations, 8 stations – merkins (10, 20, 30), squats (10, 20, 30), and flutter kicks (30, 30). Mosey to wall sits with bear crawls, mosey to benches – dips, step ups, and inclined merkins (30, 20, 10). Mosey to cindy and pull up bars – curls and knee ups. Mosey back to flag for abs and stretching.
MARY:
ANNOUNCEMENTS: Street clean up info soon, CSAUPs, school supply fundraiser
COT: Prayers and praises – safe travels and family matters

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July 4th Hangover

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Warmup
Mosey run (with butt kickers, high knees, toy soldiers)
SSH (10x I/C)
Windmills (10x I/C)
Imperial Walkers (12x I/C)
Morrocan N/C (10x I/C)
Low Slow Squats (10x I/C)
Arm Circles (12x I/C)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog/honeymooner)

Thang 1
At Pull up bars: interval routine, 20 seconds on exercise followed by 20 seconds rest. Exercises are below:
Pull-ups
Big Boy Situps
Chin-ups
Merkins
Squats (with cinder block)
Repeated, but swapped in bent over rows (with block), chin ups, switch grips, curls (block), etc to keep it interesting for a total of three sets.

Run to school entrance

Thang 2
At the benches: interval routine, 35 seconds on exercise followed by 15 seconds rest. Exercises are below:
Dips
Imperial Walkers
Step ups
Incline merkins
Calf raises
Repeat for a total of three sets.

Run to COT area

Mary: Freddies, leg raises, box cutters, LBC, etc.

Fini, COT

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