Tag: Barkley

Hope you brought your running shoes

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WARMUP: SSH, cherry pickers, MNC, low slow squats , mosey
THE THANG: Do reps of exercise at one station, run a lap and decrease reps by 5(or10) each time around, move to next station when done
Merkins
Squats
Mike Tysons
Lunges
CDD
Hillbilly squats
MARY: American hammers till
ANNOUNCEMENTS: newsletter
COT:

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Spring Training with Cake

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WARMUP:
Mosey with stops for
⚾️Toy Soldiers
⚾️Low Slow Squat
⚾️Hill Billy Walkers
⚾️CDDs
⚾️Dips
⚾️Irkins
⚾️StepUps
⚾️partner LBCs, Big Boys, Freddy’s while partner runs out and back

THE THANG:
7 rounds of 8 exercises 10 reps each with lap around track
Jump squats
Merkins
Leg lifts
CDDs
Sumo Squats
Flutters
Donkey Kicks
Burpees
Take a lap

MARY:
Jailbreak back to COT

ANNOUNCEMENTS:
D2D events – check out newsletter

COT:
Prayers for recovery, woman assaulted, new jobs,
Reach out to relationships in your life and let people know you love them

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Trick or Treat at the Hive

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WARMUP: Extremely brief and nearly devoid of cadence calling due to the Q having a mostly lost voice.
THE THANG:
The AO was set up with different exercises posted on lampposts lableled as either Tricks or Treats. Workout consisted of 8 rounds. Each round began with a 1 minute AMRAP of a specified exercise. Based on the reps achieved by the group approximately half of the HIM were directed to receive a treat for a high effort number of reps, the other half were directed to select the Trick. The Tricks were consistently worse than the treats but all were KB exercises. In some cases high rep counts would not be conducive to good form and a more random tool was used to split the group such as age (odd/even) or Birth Month (odd even).

Tricks
Manmakers
15 Snatches
15 Clean & Press
Turkish Get ups
Thrusters
Murder Bunnies to next “house”
2 minute plank
Uhauls

Treats
Halos
Goblet Squats
Calf Raises
LBC
Lawnmowers
OH Press
Side Leans
Tri Press

1min AMRAP exercises
Kettle Bell Swings (reps)
Man Makers (random)
Chest Press (reps)
Good Mornings (random)
Pullovers (random)
Deadlifts (random)
Hay-Balers (random)
Curls (reps)

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Site swap p1

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Pledge of allegiance. Then down to corner of Main St and Academy. Pretty simple routine today: 10 HR merkins at Main/Academy. Run up Main to Main/160, 10 jump squats. Run to 160/Monroe White, 10 HR merkins. Run to Withers/Watson, 10 jump squats. Run back to start.
Each time you get back to Main/Academy, run the loop in the opposite direction with same exercises.

I think most PAX got between 4 and 5 loops in. Tesla might’ve done 10. It was nice to do something different this morning!

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Tabatas

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Back Blast
Tabata workout
DATE: 17 Oct 2023
AO: #ao-colleseum
Q: @Airwolf
PAX: @Rebound @Tesh @Backdraft @Barkley @Wooden leg @Grassy Knowl
FNGs: 0
COUNT: 7
WARMUP: Windmill

TABATA: 4 rounds of each
40 sec. Rowers. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. Rear Lounge 10 sec. Rest
40 sec. Shoulder taps 10 sec. Rest
2 min Karaoke’s
40 sec. High knees 10 sec. Rest
40 sec. Side hops 10 sec. Rest
2 min Nur and mosey
40 sec. Hillbilly Walkers 10 sec. Rest
40sec. Skier 10sec. Rest
2 min planks

Last 10 minutes we did some side struggle hops 😂, standing shoulder taps, military presses, forward, and overhead claps.

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Kettle Bell Kards

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WARMUP: SSH, Imperial Walkers, Little Baby Arm Circles, Cherry Pickers, Windmills
THE THANG: Dora The Explorer – 100-Merkins, 100-Big Boys, 100-Lunges – 100 yard mode of transport.
Deck of Pain – Kettle Bell Swings, KB Chest Press, KB Goblet Squats, KB Curls, Running on the 2.
MARY: NONE
ANNOUNCEMENTS: BBQ social at Blues Monday, Bourbon Tasting, Poker.
COT: Prayers for Long Duck. Great to see the HIM. Prayers for 🇮🇱.

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Shield Lock, not Shield Walk

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WARMUP: Wooden Leg: SSH, fastest windmills ever, cherry picker aka tappy taps, imperial walkers
THE THANG: Barkley: 25 split squats each leg, run, 25 step ups 25 squats, run, incline and 25 decline merkins, run.
Lighthouse: Mozy to the light posts, attempted Indian run but not everyone cooperated, 1st post, 25 merkins, 2nd post, 25 squats, 3rd post, 25 big boys repeat
Rebound: Mozy to wall by playground for partner Dora 100 Merkins while partner did wall sits followed by 100 squats while partner did shoulder taps. Slowly back to COT with a little wisdom shared by Long Duck
MARY: Long Duck called American Hammers and Heels to Heaven
ANNOUNCEMENTS: Poker Fundraiser, upcoming Q’s, read your newsletter
COT: New career, being good to your M

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Whetstone morning

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WARMUP: Undertaker led the warmup which consisted or merkins, windmill, mountain climbers, LBC
THE THANG: Since the theme was Whetstone we partnered up and did the exercises on an individual count. Partners are there to encourage and push.  Went to the Basketball court area between the schools.  See exercises below.  Halfway through each exercise run to the 2 light pole.  At the end of each exercise run the drop off circle in front of the school.

Exercises.

50 Merkins
50 WAM
50 Dips

50 CDD
75 Monkey Humpers
75 Squats

Moseyed back to COT and finished with flutters Hello Dolly and LBC.

COT: Prayers lifted for Long Duck recovery, those battling addiction and parenting.

Thanks Rebound for the opportunity to lead. If you don’t have a Whetstone relationship talk to those in a relationship to begin the process to finding a blade or stone. We all need someone in our life that can smooth out some of the valleys and potholes we can find ourselves in.

Rebel out!!!

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Poor planning? Doubtful

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WARMUP: Pledge
THE THANG: Site Q, YHC, forgot that Harry Carrey had rejected the invite to Q due to travel. SO….. Mosey to church intersection. Intersection is pain station 10 hand release merkins, 15 squats, 20 SSH. Run the hills. Pain station. Run the flats. Pain station. Rinse and repeat.
MARY: N/A
ANNOUNCEMENTS: Newsletter
COT: Healing, marriages, children

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