WARMUP: run, yoga
THE THANG: overhead squat, pull-ups,run and touch FDC, dips, and burpees
MARY:
ANNOUNCEMENTS: Trash pickup (02-03-2024)
COT: marriages, and job
WARMUP: run, yoga
THE THANG: overhead squat, pull-ups,run and touch FDC, dips, and burpees
MARY:
ANNOUNCEMENTS: Trash pickup (02-03-2024)
COT: marriages, and job
WARMUP: run, yoga
THE THANG: overhead squat, pull-ups,run and touch FDC, dips, and burpees
MARY:
ANNOUNCEMENTS: Trash pickup (02-03-2024)
COT: marriages, and job
WARMUP: big loop around parking lot, SSH, windmills, cherry picker, low slow squat, slow merkins.
THE THANG: ran to the elementary school parking lot on the left. Ran from one side of the parking lot to the other 4x. At each side of the parking lot, we did: 25 merkins, 25 squats, 25 four count flutters – so a total of 100 plus running back and forth.
Round 2 was on the other side of the school on the basketball court running back and forth on the court.
25 CDD, 25 lunges (single count), 25 Freddy mercury (double count) – all times 4 for 100.
Round 3 top of the hill by the pull up bars. Just 2 sets. Merkins were 8 each of diamonds, ranger, wide arm; then calf raises 8 each of in, regular, and out. Last was 24 LBCs. Run to cinder blocks but do 1 pull up at each bar on the way there, then do merkins, calf raises, LBCs again. Then pull ups at each bar again.
MARY: a few rounds of Mary
ANNOUNCEMENTS: short and sweet
COT: completed
WARMUP:
20x SSH IC
10x Windmills IC
THE THANG:
Didn’t know what to do this morning but DID know I didn’t want to stay cold, so I busted out a routine from one of Rock Region’s finest.
Moseyed to breezeway around the corner with benches on both sides.
Between each of the following rounds, run down and around the roundabout and back.
Round 1:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
Round 2:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
Round 3:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
20 Mike Tysons
20 Jump Squats
Round 4:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
20 Mike Tysons
20 Jump Squats
20 Clap Merkins
20 Jump Squats
Simple and highly effective
MARY:
Abs were feeling left behind.
30x Flutters IC
1m Plank
5x J-Lo’s IC
15x Big Boys OYO
20x Explosive somethin-or-others IC… Dying cockroaches, but with form and energy
20x LBC’s
ANNOUNCEMENTS:
CSAUP Tomorrow
Rock Region 10-Year Anniversary Extravaganza coming up
COT:
Prayers for healing and jobs and marriages lifted
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.
Varisty
Did a mosey run and then over at pull up bars: Did 5 pullups, 5 knees to chest, repeat.
Then for the main event:
Did the F3 workout deck. Count and exercise is on the cards.
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.
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
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