Tag: 3D

Old became new

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WARMUP: run through parking lot, high knees, butt kicker, side shuffles, SSH, cherry pickers, Moroccans, merkins, squats, windmills
THE THANG: moved to the big parking lot and broke out the 2019 wienke.

30 was the count for round 1; very aggressive back in 2019 it appears.
– 30 kb swings
– squats
– shoulder press
– upward rows
– lunges with the bell pass through
– clean and press
– plank rows
– American hammers
– 15 man makers
– lawnmower pulls
– chest presses
– standing tricep extensions
– shrugs

Halfway through the exercises and at the end we ran to the end of the parking lot.

Rinse and repeated until time ran out and cut the counts in half.
MARY: nada
ANNOUNCEMENTS: yes, newsletter. Convergence, Boss Hogg, and HIM camp
COT: we did a round the horn so just pray for us all, lol

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The 3in Screw!!

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WARMUP: mosey to 5 light poles and do exercise
Mosey back to kettlebells

THE THANG:
6 exercise moves
*swings
*kb Merkins
*shoulder press
*American hammers
*curls
*squats
Perform 20 reps of each and move to right
Once complete run up hill to Munn Rd and back
Rinse and Repeat except round 2 = 24reps and round 3 =26 reps
MARY: at cot got 3 rounds of Mary in and completed at 0600 sharp

ANNOUNCEMENTS:
Read your newsletter
COT:
Lots of prayers praises and good vibes by all

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Bushwood or Bust….

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WARMUP: SSH. Cherry Pickers, Merks, Rebel Merks, Diamond Merks, Imperial Walkers, Nightclubs, Squats, Honey Mooner, Downward Doggie, Windmills, Mosey…
THE THANG: Keep it simple: Mini – Ladder – start at 5 reps w each rung in ladder adding one rep ( 6, 7, 8, and 9) 5 Bomb Jax, 6 Diamond Merks, 7 Big Boys, 8 Donkey Kicks, 9 Seal Jax!
Next up – some 11s ( that Bass couldn’t wait to get started )
We started top of the hill with Bobby Hurleys then moseying down around the bend and up the Hill to a spot so close to the starting point ( other side of road) and knocked out Plank Jax to keep the math working…
Called an audible half way thru to assist with the hill climbs and descents- finished out the 11s on a flatter area of the entrance. Almost infringed on the Minnow Pond parameters ( but who was measuring the total ground covered??)

MARY: 4 mins of Mary completed with a solid use of Heels to Heaven by Gemini who challenged the Pax up to a 15 count ….when the mumblechatter began after passing the standard 10 count! Nice work by all!
ANNOUNCEMENTS: Yes!!
COT: Prayers for Geraldine who was being comforted at Hospice ( prayers for Slash and family), Family ( teenagers for ChickHawk), health and fellowship as we head into Summer.

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Murph prep

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WARMUP:
Some SSH, IW, HW, Moroccan Nightclubs

THE THANG:
Moseyed over to the back of the school to the bottom of the second hill for some 11’s
Merkins at the top of the hill, jump squats at the bottom.

Moseyed around the backside to the front of the school to the benches for a 10min AMRAP.
10 derkins, 20 gas pumpers, 30 curtesy lunges (SC).

MARY:
Last 10 min, passed around a slam ball, and some other stuff.

ANNOUNCEMENTS: Murph, Konvergence, Boss Hogg’s going away lunch/dinner/party, Canoli Run May 18, 2024
COT:

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Five got loose at Footloose

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WARMUP: dynamic warm-up—-
knee to chest;
heel to butt,
heel to hip,
side lunge walk,
lunge and overhead reach,
inch worms
mobility warm up— seated internal/external hip rotations;
Glute mobilizations. (Dirty dogs?)
Adductor rock backs.
back rolls to reach forwards; 1/2 kneel spinal rotations against wall
plank warm up— upward<>downward dog, peter parker x6, upward<>downward dog

11s
Front stairs of 1st Baptist
Squats at bottom, CDDs at top, 10 calf raises in middle

Then Airborne hip flexors followed by a few minutes of Mary

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Cinco De Mayo History Lesson

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WARMUP: Lap around parking lot ending inside football stadium gates.
THE THANG: Cinco De Mayo History lesson. Fun exercises while the PAX learned. Cinco De Mayo is a celebration of the victory of the Battle of Puebla De los Angeles in 1862.
5 Burpees
18 Merkins
62 Overhead claps
The battle was against the French. 20 Freddy Mercury’s
Pueblo de las Angeles: 10 Flying Squirrels
1861 Mexico defaulted on loans to Europe hence the invasion. 18 Werkins | 61 Moroccan Night Clubs
The countries Mexico default to were Britain, Spain, and France.
Britain: 10 Bonnie Blairs Spain: 10 Sumo Squats
The leader of France was Napoleon III: 10 Nolan Ryan’s each side
France: 6000 troops. Mexico: 2000 troops. 2 laps around the track.
France eventually withdrew from Mexico 1867. 18 Diamond Merkins | 67 SSH
Mexican Independence Day: Sept. 16 1810
18 Ranger Merkins | Burpees
MARY: LBCs, Flutters
ANNOUNCEMENTS: prayers for healing
COT:

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Wrapping up AKA#4

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WARMUP: SSH X 30, Imperial Walker X 15, Squat X 15, Merkin X 10, Lunge X 15, Mountain Climer X 15, Dry Docks X 10, Burpees X 10, Monkey Humpers X 15, SSH X 30
THE THANG: Mosey to band lot, HIIT workout. 45 seconds work, 15 seconds rest. 4 rounds of each. Merkins, Squats, Burpees, Mountain Climbers. Mosey to Pull up bars. Try to get 4 sets of: Pull Ups – 5, Dry Docks – 20, Big Boys – 20, Diamonds – 10. Mosey to front parking lot for Mary.
MARY: All X25 – Flutters, Hello Dolly, Freddy Mercury, Rosalittas, Box Cutter. Mosey back to COT for cool down stretch.
ANNOUNCEMENTS: Cannoli run, blood drive
COT: Prayers for FNG StageLeft for his upcoming move, Luka and Vuvazella. Thanks to all the PAX that supported AKA#4.

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No one reads these…

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WARMUP: We did, in fact, warm up.

THE THANG:
Round 1:
– Get a partner – size ALWAYS matters. That’s what she said.
– Mile loop with stops. At each stop, 10-10-10, Merkins, Squat Jumps, Flutters (4ct)
Loop =
1. Run up Massey to the parking lot on Right
2. Run from Parking lot to far end of Sisk Parking Lot on left
3. Run to Valero
4. Slight left onto Spratt – stop at intersection of Leonidas
5. Run to other end of Leonidas – intersection at Kanawha
6. Left on Kanawha – left onto White St – stop at FM Rescue Squad
7. Run to Amoco on Corner of White and Spratt
8. Run back to bottom of Massey…

Round 2:
– Same loop. 10-10-10 is CDDs,
– Slight variation is bear crawl up Massey to top and Partner Carry down Leonidas

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter…

COT: The 5th Core Principle.

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AKA at the Sink: Mobility-HIIT-Broga

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WARMUP: dynamic warm-up—-knee to chest; heel to butt, heel to hip, side lunge walk, lunge and overhead reach, inch worms
mobility warm up— seated internal/external hip rotations; back rolls to reach forwards; 1/2 kneel spinal rotations against wall
plank warm up— upward<>downward dog, peter parker x6, upward<>downward dog, parker peter x6, upward<>downward dog, plank jacks x6, upward<>downward dog, shoulder taps x6, upward<>downward dog, merkins x6, upward<>downward dog
THE THANG: recommended sandbag weight of 40-60lbs
thruster x30″, row x30″, Lunge x30″, curls x30″, manmakers x30″, big boys x30″, REST 90″ — REPEAT x4
Partner up: partner 1 sandbag overshoulder toss x30″, partner 2 SSH x30″— rinse and repeat x2
MARY: BROGA!upward<>downward dog, warriors 1, 2, & 3 and some other wonderful poses that we all need more of
ANNOUNCEMENTS: Read your newsletter.
COT: Marriages, Walker, Drop Thrill, Vuvu’s Son- Luka

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