Helluva Tabata

WARMUP: dynamic plank warmup with upward and downward dogs
THE THANG: (see attached image below)
tabata 30”exercise1 & 30” exercise2 then 30” rest — 6 exercise sets at the pull-up bars with cindys— 2 rounds

tabata 30”exercise1 & 30” exercise2 then rest 30” – 3 exercise sets in the endzone — 2 rounds

MARY: reaching pickle pointers were the crowd favorite

COT: Top Hits of 2023 were not a crowd favorite of the 9 pax in attendance. There’s always next year.

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Varsity HIITs

Varsity HIIT routine
12-15-2023
Thang 1: HIIT routine
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Pickle pointers
Bobby Hurley’s
Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
Peter Parkers
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat jumps
step ups
SSH
Repeated the three chapters
Did bear crawls between chapters.
Finished with Airbornes.

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360 – 120 = 240

WARMUP: Motivaters, mosey, circle plank shuffles
THE THANG: W/ Coupons:

1) Overhead Press x 25; hill w/ coupon
2) Rows x 25; hill w/coupon
3) Squats x 25; hill w/coupon
4) Flutters x 25; hill w/ coupon
5) Pull-ups x 10; hill w/ coupon
6) Man-makers x 10; hill w/coupon
7) Repeat 2x

MARY: 2-min Plank
ANNOUNCEMENTS: claveboss; Christmas party; golf
COT: Yes

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Dead Hang Dora

WARMUP: one lap around track and then typical warmup- core focus
THE THANG:

Bear crawl Indian run from bottom of bus loop to benches by school

10s 3 rounds

Derkins,  step ups
Irkins , Bulgarian squats

Mosey to pull up bars

Three rounds

5 Pull ups
10 merkins
With Cindies 15 squats

Run to bottom of hill and complete exercise in between rounds

15 Mike Tyson’s
10 Mike Tyson’s
5 Mike Tyson’s

Dead hangs Dora

Partner 1 dead hangs

Partner completes following exercises

100 overhead presses
150 Rows
200 Curls

When achieving failure switch to wall sits

MARY: none
ANNOUNCEMENTS: golf tournament, bethel mens
COT: prayers for Spectres son Jeb

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Forgot the Video

WARMUP:
THE THANG:
All With Blocks
1. 25 Squats, 25 Curls, 25 Swings, 25 Overhead Press, 25 Bent Rows. (run to bars and do 3 pullups)
2. 25 Squats, 25 Curls, 25 Swings, 25 Overhead Press (run to bars and do 3 pullups)
3. 25 Squats, 25 Curls, 25 Swings (run to bars and do 3 pullups)
4. 25 Squats, 25 Curls(run to bars and do 3 pullups)
5. 25 Squats (run to bars and do 3 pullups)
Thang #2
5 Step Ups & 5 Dips: run lap and finish with Bear Crawl
**increase reps by 5 and finish with 5 rounds
Wrapped up with Bring Sally Up doing Squats

MARY:
ANNOUNCEMENTS:
COT:

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Rally Round NaFo

There’s something special about having 3 people posting together. The group is small enough to keep everyone together and it’s easier to have some meaningful conversation along the way. I really enjoyed my time with these guys this morning. IT was a cold one!
WARMUP: 10 SSH, Imperial Walkers, merkins, Mt. Climbers
THE THANG: A leisurely run around NaFo, We toured the campus while stopping at each feature to various exercises. At each stop we discussed Thankfulness and what our response should be to all that we are thankful for.
MARY: LBC, Flutters, dying cockroaches
ANNOUNCEMENTS: Bethel Men’s Shelter
COT: Prayers for all that we are thankful for!

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Wait, it’s Friday the 13th…boo

WARMUP: Mosey to pickup a few cones and headed around the back of the school, with some dynamic warmups (toy soldiers, karaoke) along the way. Stopping stop texting the parking lot in front of the school for some more warmups: SSH, Windmill, Merkins, SSH, Imperial Walkers all 10 count in cadence
THE THANG: Mosey to a corner of the band practice field (parking lot) and provided instruction:
– Burpee Broad Jump 40 yards, sprint to opposite end zone
– Bear crawl from sideline to sideline
– Lunge Walk 49 yards, sprint to opposite end zone
– Bear crawl from sideline to sideline
– Rinse and repeat (reduced burpee broad jumps to 20 yards)
– Rinse and repeat (reduced burpee broad jumps to 10 yards)
– Mosey to first cone for plank waterfall (each PAX completes a 10 count in succession – TapOut is apparently not learning how to count properly in school as his 10 counts last about 48 seconds
– Mosey to the second cone and complete a side plank waterfall (flip in the middle)
– mosey to school entrance looking for cameras to do some monkey humpers – no cameras..no monkey humpers, but we did use the benches for dips, Derkins, step ups and box jumps – all 10 count OYO
– Mosey to side of gym for wall sits and a few 10 counts (yep – TapOut can’t count at a normal speed) and burpees for good measure
-Mosey back to COT (returning the borrowed cones along the way) to run out the clock doing some Mary (flutters, weezie Jefferson’s, and the crowd fav: body destroyers)

MARY: see above
ANNOUNCEMENTS: poker, bourbon (?), and Christmas party (??) – just read the newsletter
COT: travel, world events, good decisions, new opportunities

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Either or Both…you choose

WARMUP: SSH, IMPERIAL WALKERS, HILLBILLY WALKERS AND MORROCAN NIGHTCLUBS
THE THANG: 125 Merkins or SSH
Run the bus loop
100 SQUATS or Mountain Climbers
Run the bus loop
75 Bombjacks or BB SITUPS
Run the bus loop
50 FLUTTERS or CDD
Run the busloop
25 Shoulder Taps or LBC
Run the Busloop
You had to do one or the other or a combination of both to get to the count.
MARY: no Mary
ANNOUNCEMENTS: Dam to Dam fundraisers
COT: Prayers amd Praises

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