Tag: Barkley

Man makers make it

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Warm Up: SSH, MNC’s, Imperial walkers, hillbilly walkers. One lap

Workout: 3 Rounds
3 man maker buy in before each round of: 20 Tricep Ext, 20 Swings, 20 curls, 3 man makers, run lap

3 Rounds
3 man maker buy in before each round of:
20 big boys with bell, 20 chest press, 20 flutters with bell

Overhead carry to main parking lot. Start on far left side facing the school.

Bells out in front of you, toy soldier march to first horizontal parking line, stop, 2 man makers repeat to the next line. Next two lines was Halo, stop, 2 man makers at each line. Next two lines was murder bunnies, stop, 2 man makers at each line.

ANNOUNCEMENTS: Cannoli Run, tortoise and the hare, read your news letter

COT: Prayers and praises from everyone

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Back to School

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We warmed up with the Motivator and then did some stretchy things. We moseyed around TJ the front of the theater where we went to school.

Billy Madison inspired workout — 1 exercise 12 reps, for each grade. As we matriculated to the next grade we couldn’t forget our previous lesson so we repeated that exercise and performed the next grades exercise. As we were running out of time we accelerated our lessons by the 9th grade
– K – SSH
– 1st – Mountain Climbers
– 2nd – Merkins
– 3rd – Squats
– 4th – LBCs
– 5th – CDDs
– 6th – Flutter Kicks
– 7th – Lunges
– 8th – Diamond Merkins
– 9th – Plank Jacks
– 10th – Shoulder Taps
– 11th – American Hammers
– 12th – Burpees

Moseyed back to COT. No time for Mary. Ended with announcements and prayers and praises.

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Triangle of pain- Not a Diamond

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WARMUP: Mosey and stop three times -exercises
THE THANG:” Triangle of pain” 1. ABs, 2. Shoulders and 3. shoulders (7 exercises at each stop x 20 reps each time around. Most made two full trips all 7 exercises x 20
MARY: Sprints for those able
ANNOUNCEMENTS: see newsletter
COT: Message was
” The Power of the Mind”
To be an overachiever you have to be an over believer!
If you are Positive, you’ll see opportunities instead of obstacles.

Prayers for a few

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Fire At The Colosseum

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WARMUP: Mosey to small parking lot at entrance, then SSH, Windmill, Imperial Walkers, Moroccan NC, and Strawberry Pickers and Mosey back to blue benches
THE THANG: At blue benches, we did 3 Rounds of Merkins, Incline Merkins, and Derkins starting with 5 reps each, then 10 reps, and ended at 15 reps. Then we Mosey to the basketball courts and performed 7s with Burpees and Jump Squats with the mode of transportation being a bear crawl and then Mosey back. After, we picked up a boulder and performed curls, Lunges with a twist, and chest press started at a light pole with 5 reps each, then walked to the next pole and did 10 reps of the same, and finished at the third pole with 15 reps. On the way back we stopped at each pole and did triceps with reps starting at 5, then 10, and finished at 15. After putting down the boulder, we Mosey back to COT.
MARY: She did not appear, as she had too much fun the night before at Cinco de Mayo.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Macarena Merkinfest

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WARMUP:

Warmup skills were a little rusty, but we managed:
SSH x15
Imperial Walker x10
Windmill… in a tornado x10
Hillbilly walkers x10
Broken Seal Jacks x15

THE THANG:

Mosey to back parking lot. All of us big-backs got excited for a pizza box. Some were hoping it was scratch and sniff. Dora instead with partner run:

150 goblet squats
100 LBCs
100 pesa rusa swings (brought out some Spanglish for cinco de mayo!)
100 flutters
100 pesa rusa dead lifts

Rinse and repeat waiting for the six

Mosey for a cinco surprise:

Macarena merkinfest … think Thunderstruck, but with dreams of queso and salsa!

Incline plank with merkins … and the Macarena

Regular plank with merkins … and more Macarena

Mosey to the COT for Jack Webbs, audible to the grass for Jack Webbs

MARY: 5 minutes of Mary – Pax calls it

ANNOUNCEMENTS: See newsletter

COT: Great group of men celebrating each other and pushing me to be 1% better everyday. Thanks for the opportunity to lead.

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KB Mondays

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WARMUP: ssh, merkins and morrocan night clubs
THE THANG:
Four rounds of mechanical drop sets. Do amrap of a movement and move right into the next.
Round one – single arm press( each arm), upright row, y press and dry docks
Round two – single arm curl, single arm row, both arm curl, both arm row
Round three – diamond merkin, single arm chest press, merkin, both arm chest press

Dora super sets
100 shrugs, 100 Superman’s
80 merkin, 80 gorilla row
60 dips, 60 cleans

Farmer carry a big lap with bell and coupon from the truck
MARY: yep
ANNOUNCEMENTS: yep
COT: yep

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Moderate burn

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WARMUP: SSH, low slow squats, MNC and in honor of the strawberry festival, strawberry pickers.
THE THANG: Mosey to the basket ball court/track, one lap warm up.
Ladder workout, 10 exercises(Merkins, mountain climbers, shoulder taps, Big boys, LBC’s, SSH, squats, lunges, Bobby hurley’s, dips) 10 reps each, pick up an extra rung each round. After completion of round 1, mode of transportation was toy soldiers down and jog back. After round 3, mode of transportation was side shuffle up, side shuffle back, after round 6 the mode of transportation was high knees down, butt kickers back. Ended with another lap around the track.

MARY: Airborne stretch, Flutters, V Ups, gas pumpers, dying cockroach

ANNOUNCEMENTS: Cannoli run, tortious and the hare, read your news letter

COT: Prayer or praise from everyone, families, marriages, safe travels home

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Just a big suicide

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WARMUP: mosey up to the base of spring street, near where the old Hardee’s was
THE THANG: run up and down spring street, suicide fashion. Run out to the first cross street, and do 15 merkins, then return to start for 5 bomb jacks. Run out to the second cross street and do 15 merkins, then return to start for 5 bomb jacks. Repeat this for 3rd, 4th, 5th, etc cross streets

At the end of the workout, the pax gathered at the far end of spring street, and ran the half mile back to the start point at pace (some very fast)
MARY: there were a few interludes waiting for the pax to reassemble where some Mary was executed
ANNOUNCEMENTS:
COT:

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Ab destroyer

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WARMUP: SSH, low slow squats, MNC

THE THANG: Grab a rock, 5 man maker buy in
5 light poles, LBC’s, X & O’s, V Up’s, HTH, Big Boys round of 20, 15, 10 & 5

MARY: She was in the car with <@USBP08L1G>

ANNOUNCEMENTS: Prayer and a praise from everyone

COT: Flutters

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