Category: Varsity

Casualties and Ammo cans at the Varsity

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WARMUP: Frankenstein walk, Butt Kickers, Knees to chest walk
THE THANG: 6 Stations of kettle bells and dumbbells sand bags ranging from 5lbs to 55lbs
Each HIM starts at a station conducts 5 HR Merkin 5 SQT 5 American Hammer that will increase by 5 each proceeding station when they arrive. Carry the weight around the 1/3 mile parking lot loop when your grip fails place weight down and do a lap back to the weight until you return
MARY: 30 second low Merkin hold
ANNOUNCEMENTS:
COT:

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Bear Crawl & ABS

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WARMUP: Mosey around parking lot and end at the pullup bars. 20 EA. SSH, 15 EA Windmills, 15 EA Goofballs
THE THANG:
Thang #1 (5 rounds)
5 EA Pullups, 10 Curls (w/ block) , 15 Overhead Press (w/ block)
Run to bottom of the hill and 2 Burpees at stop sign.
Mosey to band lot in front of high school.
Thang #2 Bear Crawl & ABS
Bear Crawl 10 yards and add an exercise each time.
10 Hells to Heaven
20 Flutters
30 LBC’s
40 Shoulder Taps
50 American Hammers
MARY: None
ANNOUNCEMENTS: read the newsletter
COT:

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Cindy’s Flipboard of Pain

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WARMUP: Get 2 blocks. Take to the parking lot and drop one, then carry the other to the far side of the lot. Indian run back to pick up the people who forgot that we started at 0515. Circle up for SSH, Morracan Night Clubs, Windmills and Merkins.
THE THANG:
Round 1

10 Merkins
15 Squats w/ Block
20 Overhead Press

Sprint to the Other Side of Lot

10 Burpees WITH CLAP AT TOP
15 Bentover Rows Each Arm
20 Curls

Sprint to the Other Side of Lot

Rinse & Repeat

Round 2

10 WWII Big Boys w/ Block
15 Flutters with Block Overhead
20 Chest Press

Sprint to the Other Side of Lot

10 Thrusters
15 Straight Arm Lifts
20 American Hammers
Sprint to the Other Side of Lot

Rinse & Repeat

Take the blocks back

Since we were running out of time, but too much time to go back and just Mary, we did 6’s at the hill. Sawdust picked burpees and Bluey picked merkins. Burpees at the top of the hill and merkins at the bottom. Then 1 more burpee when everyone was finished at the top and back to COT.
MARY: Ran out of time.
ANNOUNCEMENTS: Read Your Newsletter. Saw Dust planting seeds for a rafting trip down the river and Daisy (or Daffodil) walk through a gorge.
COT: Prayers and praises that stay in COT.

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Get things done. Zero snark.

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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

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Y’all ever met Tinker Toy?

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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

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Helluva Tabata

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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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