Tag: Anchorman

Triple-checks and ladders

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Warm up: Run to field
Stretches:
Reach for toes
Runners stretches
Exercises:
15 SSH
10 Windmills
15 Imperial walkers
12 Merkins
Plank (right/left arm high)
10 Marakin night clubs

Triple-check
One person does wall sit
One person does lbc, merkins, squats
One person does suicides and back to second and third crosswalks
Rotate

Jacob’s stepstool
Go to light poles?
7 military merkins
1 big boy
Go until flipped

COT:

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SlowBurn: Smaller Bites gets the job Done!

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WARMUP:
SSHs
Mosey to Hotel Parking Lot
Hill Billy Walkers
Low Slow Squats
Chased by Po Po
Mosey to Burger King Lot
Imperial Walkers
THE THANG:
First set of 3 exercises to be completed 3 times
10 Under the Fence/Wire
15 Jump Squats
25 LBCs
Mosey to Chickfilet
10 Inch worm diamond merkins
15 V Ups
25 Sumo Squats
Mosey to Persis (Indian Restaurant)
10 Shoulder Tap Merkins
15 Dying Cockroaches
25 Dips

MARY:
Wall Sit while PAX Bearcrawl to curb and plank and wait for 6
15 Leg Lifts
15 Feddys
15 Ankle Touches

ANNOUNCEMENTS:
Read Newsletter and Sign up for D2D Bar

COT:
Back to School, Prayers for new jobs and traveling

New Year Goals are sometimes large and the way to accomplish them is by focsuing on smaller wins each day by being the best MAN you can be.

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SlowBurn: Smaller Bites gets the job Done!

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WARMUP:
SSHs
Mosey to Hotel Parking Lot
Hill Billy Walkers
Low Slow Squats
Chased by Po Po
Mosey to Burger King Lot
Imperial Walkers
THE THANG:
First set of 3 exercises to be completed 3 times
10 Under the Fence/Wire
15 Jump Squats
25 LBCs
Mosey to Chickfilet
10 Inch worm diamond merkins
15 V Ups
25 Sumo Squats
Mosey to Persis (Indian Restaurant)
10 Shoulder Tap Merkins
15 Dying Cockroaches
25 Dips

MARY:
Wall Sit while PAX Bearcrawl to curb and plank and wait for 6
15 Leg Lifts
15 Feddys
15 Ankle Touches

ANNOUNCEMENTS:
Read Newsletter and Sign up for D2D Bar

COT:
Back to School, Prayers for new jobs and traveling

New Year Goals are sometimes large and the way to accomplish them is by focsuing on smaller wins each day by being the best MAN you can be.

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12 Days of Christmas

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Warm up loop around Lowes with exercise stops. Got back for 12 Days of exercise. Goal was to go through 6 take a lap around building and finish last half. After completed started day 12 and got back to day 10.

1 – Flying Squirrel
2 – monkey Humpers
3 – Diamond Merkins
4 – Big Boy
5 – Squats
6 – CDD
7 – Lunges each leg
8 – American Hammers
9 – WAM
10 – LBC
11 – SSH
12 – Merkins

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Christmas Convergence

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WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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Old School Kingsley Route

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WARMUP: Pledge
THE THANG: Out and Back with Merkins
Kingsley loop was an optional add-on.
MARY: Yes – 3 mins
ANNOUNCEMENTS: Clave Boss:10k/5k Dam2Dam sign up :
COT: Worth the wait

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F45 Cornucopia Workout

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Cold morning at Slow Burn. I set up a number of workout stations in the parking. I was tempted to set it up outside F45, but I decided not to start the day being an A-Hole (wait for the sun to rise).
Started with a mosey around the buildings, back to the start point for COP (SSH, Imperial Walkers, Windmills, and Plank Stretches).
Next, we partnered up for the workout stations. Partner 1 ran a lap around the parking lot while Partner 2 performed the exercise. Rotation after both partners completed exercises.
Stations
1. Squat with 60# sandbag
2. Box jump/set up
3. Kettlebell Curl
4 Jump Rope
5. Plate Crunch
6. Ab Wheel
7. 40# Sandbag Burpee

We covered cover 2 miles and 2 rounds of exercises
Great job guys!

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How do you tackle a Mountain….

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WARMUP: Mosey
THE THANG:
Mosey heart attack hill path to beach club to trail through Lake Shore to stairs behind AO

3.48 miles with couple stops for squats and hillbilly walkers

Took full 65mins
MARY:
ANNOUNCEMENTS:
Read newsletter and sign up for everything
COT:
Tackle your problems 1 step at a time
With Sky Q leading you and your brothers coming alongside you. Your circle matters when dealing with life.

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