Tag: Abagnale

DH is not a bad example

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WARMUP: SSH, Moroccan Night Clubs, Windmills, Low slow squats, Cherry Pickers
THE THANG: mosey to stage at WEP
100 – LBCs
Run a loop
90 – squats
Run a loop
80 – merkens
Run a loop
70 – flutters
Run a loop
60 – lunges
Run a loop
50 – big boys
Run a loop
40 – Freddy Mercury’s
Run a lap
30 – Burpees
Run a lap
20 – dry DOCKS
RUN A LAP
10 – diamond merkens
Run back to cot
MARY:
ANNOUNCEMENTS: newsletter
COT: what happens in COT stays in COT

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summer camp

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WARMUP: Mosey to theater parking lot for COP (SSH, fast LSS, reverse lunges, moroccan night clubs, mountain climbers)
THE THANG: Start with mini-4 corners with lunge walk and bear crawls in theater parking lot, mosey to road to Red Stone, mosey to first traffic circle doing 10 merkins at every 2nd street light. At circle do 3-legged starfish with 10 squats, 10 bobby hurleys, 10 dry docks, paying a toll of 1 burpee every time returning to the circle. Mosey back toward COT alternating karaokes, backwards run and run at every street light.
MARY: Circled up for peter parkers, parker peters, down dog, calf stretch, runners stretch, and of course, shavasana (or “have a nice day” as we say in Waxhaw).
Great to see the new Pax coming back. Keep it up guys. Missed you , wishing you a speedy recovery.

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Silver Screen Sweat-Fest

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WARMUP: MNC’s x 25
5 “Clam Chowders “ (10 ct/IC), Imp Walk, 4CCs, SSH, 3 CCs, ChPick, 2CCs, plank-Jack w/ Merkin (IC), 1 CC

THE THANG: 7 laps around 3 Stations, 25 reps all exercises, MOT changes each lap between stations, always slow Mosey from last to start. End each lap w/ SSH till 6
( We only had time to do 5 of 7)
set timer & Music (VanHalen)

1: Shiko, Good-AMs, AirSquats, MOT= Nur
2: Step-ups, calf-raise (toes in/out (opposite Pax natural posture), side lunges, MOT=Toy Soldier
3: CDDs, shoulder claps, Mike Tyson’s, MOT=Carioca (R/L)
4: plank (25sec), Side-Rt, Side-Lt, MOT=full Mosey
5: Alt Bulg. Split Squats, Monkey-Humpers, Alt RDLs, MOT=mosey w/ butt-kickers
6: up and out, Flutters, LBCs, MOT= bear crawl
7: Merkins, Wide , Diamond, MOT=side shuffle

MARY: Jane Fonda Pilates, 50 LBCs
ANNOUNCEMENTS: Jaegar, T & H, Blood Drive, Bethel 8/1
COT: Prayers for Connecting w/ 2.0’s, mental health, transitions back into school
FNG Naming

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